OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/ w/2-minute active recovery
1x1 mi.@ 6:39/ w/2-minute active recovery
1x1K @ 6:25/ w/2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
Total time = 46:58
Total distance = 5.88 mi.
ACHIEVED
dynamic stretch
1.00 mi. WU
2K = 8:35 (6:56/mi.)
1M = 6:32 (6:33/mi.)
1K = 3:58 (6:24/mi.)
800m = 3:04 (6:08/mi.)
1.05 mi. CD
5:56 AM 77° 91% 0 mph
Had a nice change-up in my training this morning – mixed intervals. They got progressively shorter and progressively faster. I’ll be doing these once a week for the next several weeks. Going forward, the distance of the intervals will get longer but the required pace will stay the same. Today’s effort was a stretch but doable.
PRE RUN
weight = 164.0
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
2 comments:
Just curious...Im guessing you are in marathon training since that is your next race and since I havent done a marathon yet....why are you doing progressively shorter intervals instead of longer since your race is long? Just wondering...
Thanks for the note, Ron. You're right I'm training for an October marathon.
In marathon training, intervals accomplish a couple of things. First, since they require high-intensity running, they improve resistance to muscle acidosis. Acidosis is a major contributer to fatigue. So by including intervals, I hope to push my fatigue barrier out farther - so to speak.
Second, because of their structure, intervals allow you to go at a high intensity for longer than you could by just running without a recovery period (e.g., a tempo run). You can go hard then recover then go hard again. This is a good way to train your body to recover while still running.
Everything I've mentioned so far applies to any type of intervals. As for the cut-down format that I'm running now that I'm in the "peak phase" of my training, I like to finish faster than I started. So the faster, shorter intervals to end with are a good way for me to test my body AND prove to my brain that even when I'm tired, I can still go faster. The mental aspect of the cut-down intervals is the biggest they for me. It's not how you start a race, it's how you finish. I want to finish strong whether it's a 5K or marathon. This a way for me to train to do just that. It allows me to physically know what it feels like and mentally know that I can push through and finish strong ... because I've done it over and over again in training.
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