Long Run Mixed with Pace Work

Sunday, December 6th, 2009

Todays workout was a make up for yesterday, whiich was supposed to be a 5 mile run, of whihc 2 miles were supposed to be at 10k race pace. Today was supposed to be a 6 mile run. So I mixed both together and did a total of 7+ miles with some pace work throughout the entire run.

It felt really good and I haven’t felt this good on a run in about 3 weeks. I plan on adding some hills to my treadmill workout soon, just not sure when I should throw them in. I am thinking during the pace work out or long run.

Rest Day and Hill running to Make Us Faster

Saturday, December 5th, 2009

Todays workout wass supposed to be a 5 miler with 2 miles at race pace, but spent the entire day watching one of my boys play soccer. Will just have to make it up tomorrow. So for today I will post another article about hill running :)

This one is from Runners World, so head on over there and check it out:
http://www.runnersworld.com/article/0,7120,s6-238-263-264-7519-0,00.html

Treadmill Intervals

Friday, October 16th, 2009

Tuesday was interval day on the treadmill. I was intending to do 6×400, but just felt terrible after the first two. I ended up doing a 10 minute warmup, then 4×400 at my target race pace for 5k. I would jog until my heart rate made it back into the moderate range which is 75-85% of maximum heart rate. (based on my plan)

I finished up with a 10 minute cooldown. I then moved to the elliptical for 30 minutes at easy to moderate heart rate levels, then called it a day.