Killer Tempo Run

Thursday, November 12th, 2009

Today’s workout was a 45 minute tempo run. As with all tempo runs, the total run time included a warmup and cooldown. My warmup was only 5 minutes and then went into the tempo portion of the run. The pace was 8.4 mph on the treadmill and that pace was maintained for 25 minutes and then did a cooldown to round out the rest of the workout.

Heart rate for the tempo run was between 86-92% MHR. This workout felt really good and I feel like it was really a breakthrough workout.

Long Easy Run – 85 Minutes

Sunday, November 8th, 2009

Sunday’s workout was an easy 85 minute run. I started out at 5 mph and increased the speed by .1 every 2 minutes until I reached a heart rate outside the easy/moderate levels and stepped it down some.

My easy level is 65-75% of max heart rate (MHR) and my moderate is 76-85% of MHR.

That said I missed the my fast 6 miler that was part of my training plan so I kept most of this run at the moderate level pace to make up for missing it.

20 minute Tempo Run

Thursday, October 29th, 2009

Today’s woorkout was a 20 minute tempo run (86-92% of MHR). I warmed up for 10 minutes starting at a 6mph pace and increasing .1 every 15 seconds. Hit tempo pace around the 10 minute mark. I sustained tempo pace for 20 minutes. After running tempo pace for 20 minutes I then did a 10 minute cooldown.

Total workout time was 40 minutes and completed 4 miles in the first 30 minutes of the workout. It felt really good, but was challenging.

Very good stuff!

5k Test

Sunday, October 25th, 2009

Did a 5k test run on the treadmill today. Felt good, but just didn’t have the gas to keep up a good pace. Didn’t push myself to stay in the heart rate zone I wanted to stay in for the run, which was 93%+.

Easy 3 miler tomorrow with some strength training.

Half Marathon Combination Workout

Saturday, August 8th, 2009

Found this workout while surfing around on the web looking for something different when I am back in the swing of things after next week.

Combination Workouts

Author: Curt Shryack

I would like to share a new idea that I have come up with. My idea is combining a hill workout with tempo paced running into one workout. Using this method can save time and add a little spice to your weekly workouts.

I have been training for an October marathon since the middles of May. For the past week I have been trying to think of away to make this work out a little harder and more effective.

29 July – Set Back Coming

Wednesday, July 29th, 2009

Woke up this morning and got my wake up run in. It was easy pace (65-70% max HR) for about 22 minutes, the usuall monring wake up call I guess.

The rest of the day did not work out as planned, I had to workk through lunch and by the time I was off work I was too tired. Which is why I want to get those morning runs in, because at least I have something completed for the day.

We can make up for it tomorrow. However I have an out patient surgery Friday and have to take two weeks off according to the doctor, we’ll see about that though.