Tuesday- 10 miles 1:17 with 3 x strides
Wednesday:
AM- 7miles-59min
PM- 12 miles-1:29 3 w up, (8x1520m- ave 6:00) on 1min rest, 1 c dn
Tough but doable...that is the continual theme after 6 weeks of running Jack Daniels running formula type workouts. At first I was running exactly from the book, now as I get bored (feel like going off on a whim) I am altering the workouts sometimes, but keeping the same spin on it. Today was a good day as I actually got my lazy self out of bed and put in a good hour run before 7AM. Then tonight I had a great workout.
I did the 3 mile loop warm up, then settled into a hoped for 8x sinai mile effort at near lactate threshold pace ( 6:25 per mile) or so. I wanted to ease into it and thought maybe I'd shoot for my calculated marathon pace on the first couple to slowly warm myself up as 8 seemed like a lot and I was replacing a run in the JD program that had me running 8 miles at marathon pace steady.
So since it was windy and warm I launched off into the wind and ended up running a solid but comfortable 6:33 converted mile or somewhere in between LT pace and Marathon pace, then decided to try and keep working the pace down. I ended up running 6:13, 6:12, 6:06, 6:02, 5:56, 5:53, 5:49, 5:43 all on 60sec rest. My heart rate dropped to 110 60sec post the 8th rep...so I was not over running, but admit the last two took effort that had me breathing somewhat hard. Quick math has this averaging out to 6:00 for 1520 or about 6:20 mile pace. NICE! Pretty happy about this when you look back 5 weeks ago when I did 6xmile a good deal slower. and I must admit the geek in me thinks the numbers look beautiful with the cut down progression!
Yes Improvement is still fun.
I am off to the south camp base tomorrow morning to see patients down there for a week (plus the weekend). Saturday is a big day as it is the first planned LONG long run. Looking to put in 6 hours....ugh...I'm scared.
APRIL Mileage check shows a modest 253 for the month. The 4th month in the last 6 where I got in more than 250.....this after 54 straight months without a single month over 250....dating back to the month prior to my 2002 Grand Slam
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Hey Loomdog! Looks like the training is going great, an upward spiral. Excellent posts. I've also been following some of the Daniels formula, but more or less the framework. I like to be a little more judicious and creative with some of the workouts, but more or less the same principles. Rather than focusing all my attention on HR's, times, splits etc.... I focus more on post-workout recovery, stretching, massaging, sleep, and nutrition. For the actual workouts I pic 3-4 different types of Q workouts that I like and just use those and adjust them as I get more fit.
Looks like you're going to be a great shape for Vermont. You should'nt have any problems with the long runs. With good recovery you should be fine. I felt great despite a bump here and there. I think incorporating really long runs only once a month is good. I would hate always running on heavy/tired legs.
Now the question is did I do enough?? only time will tell.
WynnMan
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