21st - Easy 6 miles 48 mins 8:00 pace
22nd - 2.5 mi warm up, 3 mi fun race in 19:00 6:20 pace, 1.5 mi cool down
23rd - 4 mi easy run in the morning. Afternoon track workout. 3 miles, 200 off 400 on.
200 47
400 127
200 54
400 130
200 55
400 126
200 53
400 126
200 55
400 125
200 54
400 126
200 55
400 125
200 54
400 126
18:40
24th - off, not scheduled but was needed
25th - 12 mi sisemore road. First 6 miles relaxed at 140+- bpm. When you turn around let the hill naturally bring HR up to 150-155, last 2 miles at 160. DIDN'T HAPPEN. Time did not allow so I went out to Phil's trail area. Ran from upper parking lot down the road and on the Dirty Half course for 2.5 mi. Turned around and then took the trail towards Tetherow. Caught the forest road back toward Phil's then took a Right and went to Tetherow. Came back on the Tetherow road and then down skyliner back to the upper parking lot at Phils. Then down the road hill and back up for a hill sprint.
2 1623
2 1614
2 1521
2 1448
2 1555
10 1:18:42 7:51 pace
37:30 140-150
Avg 146 hr
peak 173 hr
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sounds like you still got some hills in. I couldn't make it out yesterday either so I just did 16 on the treadmill. Try to get the full distance on the Fulcrums. I want 2 runs a week at 90 minutes or more. Let's turn those legs into iron!
ReplyDeleteIsn't iron heavy??? I don't think heavy legs would be a good thing.
ReplyDeleteMan, you have a tough coach, Ryan. Maybe he meant he wants your legs to turn into titanium. I hope your Boston training goes well.
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