Ladder workout:
200 r : 6:17 pace
400 r : 6:30
800 r : 7:30
1600 r : 7:25
800 r : 7:15
400 no rest : 6:45
200 : 6:20
Phew!
Ladder workout:
200 r : 6:17 pace
400 r : 6:30
800 r : 7:30
1600 r : 7:25
800 r : 7:15
400 no rest : 6:45
200 : 6:20
Phew!
2005 Giant TCR2
2012 Trek Superfly Elite AL 2nd Sport, Pando Fall Challenge 2011 and 3rd Expert Peak2Peak 2011
2001 Trek 8000 SLR
Iceman 2010-6th Place AG State Games, 2010-1st Sport, Cry Baby Classic 2010-7th Expert, Blackhawk XTerra Tri 2007-3rd AG
Occasionally Updated Blog
Cold rain today (after a gorgeous bike ride in 70 degrees last night after work) so I ran on the treadmill for 3.5 miles today. First 25 minutes I was so bored and really having to force myself to go on, but then I got in the groove and finished strong. A workout's a workout, right?![]()
Emily
2011 Jamis Dakar XC "Toto" - Selle Italia Ldy Gel Flow
2007 Trek Pilot 5.0 WSD "Gloria" - Selle Italia Diva Gel Flow
2004 Bike Friday Petite Pocket Crusoe - Selle Italia Diva Gel Flow
Talk about April Showers... The storms that caused so much havoc around St. Louis last night kept moving right on to the east. So this morning's 5k was delayed for a while until the lightening stopped. Eventually we got started, in the rain and wind. Had some fun splashing through ankle-deep puddles in the VFFs... In the end, I knocked another 30 seconds off my PR, down to 24:04. Oh so close to another round number!!!
30 minutes on the treadmill yesterday. It was pouring out and cold.
I am not having an easy time increasing my speed. But, since I seem to sweat buckets when I run at 10:40 to 11:45, I guess I shouldn't complain. And my feet behaved today, with no pain.
2015 Trek Silque SSL
Specialized Oura
2011 Guru Praemio
Specialized Oura
2017 Specialized Ariel Sport
I've been doing sprints on the dreadmill for the past few months. Yesterday I did my longest run so far - 9 miles at an average speed of 10.47 which is pretty fast for me. My previous average speed for my longest run (8 miles) was 11.50. Sprints really help.
To train a dog, you must be more interesting than dirt.
Trek Project One
Trek FX 7.4 Hybrid
Dogmama--I agree with you about sprint work. They aren't fun, but they help you get faster.
There was no way to avoid it, our schedule was packed, I had to get up at 5 AM to run 15 miles before Easter Service on Sunday morning. We even had coffee/cookie duty so we had to be at church at 8:30 AM. I am so lucky to have a beautiful place to run. I start out through a nice residential neighborhood, then up through some hills into the wooded state park, out to the beach along Lake Michigan. From there I ran along the beach to the channel and lighthouse before turning home. I saw lots and lots of wildlife.
This was another progressive run. The first 6 miles it was early and dark and I was tired, I didn't even bother to look at my garmin. After that I really tried to keep track of my pace. I managed to do miles 6-10 around 9/min miles and 10-14 at an 8:35-8:40 pace and the last mile at a 7:45!!!
It sure is motivating to know that there are two little kids waiting to do an easter egg hunt and find their baskets the second you get home from that run. I did not want to let them down!
2005 Giant TCR2
2012 Trek Superfly Elite AL 2nd Sport, Pando Fall Challenge 2011 and 3rd Expert Peak2Peak 2011
2001 Trek 8000 SLR
Iceman 2010-6th Place AG State Games, 2010-1st Sport, Cry Baby Classic 2010-7th Expert, Blackhawk XTerra Tri 2007-3rd AG
Occasionally Updated Blog