Jan 12-14

Second week of training under coach Andy and 2 weeks before the 1/2 marathon. Time for some speed work this week.

Mon: (Jan 12) Short Fartlek. Remember 3,2,1? Do a 12 min. warm up, 3 X (3 hard, 3 easy, 2 hard, 2 easy, 1 hard, 1 easy) 12 min. warm down. Total is 60 min. of running, 18 min. hard. If convenient, take a hrm and check to see what you get on the hard sections and what it comes down to on the easy sections.
7 mi = 50:00 mins
10 min warm up HR avg 144
first 3-2-1 hr avg 153
sec 3-2-1 hr avg 162
3rd 3-2-1 hr avg 162
4 min cool hr avg 147
Zone 140-160 in for 23 mins
Avg. 155
Max 180
Tue: easy (slow) 6-7 miles, no strides
Could not resist the weather. Heading up to HooDoo for Tightwad Tuesday. $19
Wed: Track work (if possible, if not a road or treadmill will work) We’re going to do 4 X mile on a 9 min. send off. Then 4 X 100 under control, but fast. Let’s get some turn-over! Warm up is 15 min. + strides, warm down is 10 min. or so.
6.5 mi = 54:00 HR avg 148 Max 179 Min 73
6:05 mi HR avg 159 2:55 rest HR avg 108
6:00 mi HR avg 160 3:00 rest HR avg 119
5:58 mi HR avg 162 3:02 rest HR avg 124
5:48 mi HR avg 167 3:00 rest HR avg 126