Today we did endurance in spin. We started with a 10 minute over-under hill. Move up the tension for 3 minutes then attack the hill for 2 minutes then up the tension for 3 minutes and finish with a 2 minute attack.
Then we moved into hi-lows (2 minutes hill sprint - 2 minutes flat road sprint then 1 minute of each twice)
We did this whole thing twice and it was a great endurance workout.
Tuesday, August 18, 2009
Monday, August 17, 2009
Recovery Run
This morning was a nice easy 4 mile run. My legs took a while to loosen up - almost a full mile. My garmin is out of batteries so I have no idea what the pace was and honestly I don't really care. I just need to get a few miles in and stay healthy for a few more weeks.
Long Run - 20 miles
Holy cow - I did it. I ran 20 miles!!!
Rather than do the same out and back that we have done for all our long runs Traci found a course from Wallsberg to Provo Canyon. We left around 5:30 am and started running right around 6. The course had a lot of rolling hills and some fairly challenging hills between 9 and 11 miles. We tried to take the "adventurous route" off the road and over to a path but there was a guy in his truck at the fence so rather than climb it when it was clearly marked private property we turned back and ran on the side of the road the whole way. The funny part is that I was being a "ninny" about going off-road so when we started on this very rocky trail I was mumbling to myself about how I was going to twist my ankle and Gretchen kept laughing at me with all my complaining :) The bad part about running on the road was that it was longer than we needed so we ended up walking about 1.5 miles to get to the car for our cool down. It was good for me but that doesn't mean it was fun.
I didn't eat before the run just drank some water (and had to pee by mile 3 - oh well) I did my first AccelGel at mile 8 then did Shot Bloks at mile 13 and another AccelGel at mile 16. I drank about 60 ounces of water/gatorade on the run. Took 2 Endurolytes before the run and 2 at mile 15. No cramping during or after the run. Woo Hoo!!
We did the majority of our run between a 9:20 and 9:45 pace then started feeling good at about mile 17 and picked up the pace the last 3 miles to about 8:30. It was a tough pace and there is no way I could have held it longer than 3 miles but I was so ready to be done running that there was no reason to slow down at that point.
When I got home I did a 10 minute ice bath, drank my Accelerade and hurried off to take 6 kids bowling for Tayson's b-day. My legs were pretty tired for a couple of days and the top outside of my quads are tight and tender when I use my stick to roll them out.
Now it's time for a recovery week!
Rather than do the same out and back that we have done for all our long runs Traci found a course from Wallsberg to Provo Canyon. We left around 5:30 am and started running right around 6. The course had a lot of rolling hills and some fairly challenging hills between 9 and 11 miles. We tried to take the "adventurous route" off the road and over to a path but there was a guy in his truck at the fence so rather than climb it when it was clearly marked private property we turned back and ran on the side of the road the whole way. The funny part is that I was being a "ninny" about going off-road so when we started on this very rocky trail I was mumbling to myself about how I was going to twist my ankle and Gretchen kept laughing at me with all my complaining :) The bad part about running on the road was that it was longer than we needed so we ended up walking about 1.5 miles to get to the car for our cool down. It was good for me but that doesn't mean it was fun.
I didn't eat before the run just drank some water (and had to pee by mile 3 - oh well) I did my first AccelGel at mile 8 then did Shot Bloks at mile 13 and another AccelGel at mile 16. I drank about 60 ounces of water/gatorade on the run. Took 2 Endurolytes before the run and 2 at mile 15. No cramping during or after the run. Woo Hoo!!
We did the majority of our run between a 9:20 and 9:45 pace then started feeling good at about mile 17 and picked up the pace the last 3 miles to about 8:30. It was a tough pace and there is no way I could have held it longer than 3 miles but I was so ready to be done running that there was no reason to slow down at that point.
When I got home I did a 10 minute ice bath, drank my Accelerade and hurried off to take 6 kids bowling for Tayson's b-day. My legs were pretty tired for a couple of days and the top outside of my quads are tight and tender when I use my stick to roll them out.
Now it's time for a recovery week!
Speed Work
Last Wednesday we did our speed work. 4 x 1600 at 8:02 pace. We started with a mile warm-up right about 9:30 pace and then did our first 1600 at 8:00 pace. Then we walk/jogged for a half mile then did our second one at 7:55 pace. Our third one was 7:47 pace and our fourth was 7:50. I was pretty darn tired by the middle of our 4th one but we just kept going to get it over with. Then we did our cool down. The full distance was about 7.5 miles. It was a very challenging workout but I feel like we went at a perfect pace and I felt pretty good once it was all over.
Monday, August 10, 2009
Recovery Run
Today we had a 5 mile recovery run on the schedule. We were all feeling good so we ran it a little faster than planned and finished the 5 miles right at a 9:02 avg. This week is our hardest week of the entire training program. Scary. We have an 8 mile tempo and 20 mile long run later this week.
I didn't take an ice bath after my 16 mile run last week and I'm still feeling a little achy. I'm going to try to stretch good the next few days so that all the soreness goes away before our long run.
I didn't take an ice bath after my 16 mile run last week and I'm still feeling a little achy. I'm going to try to stretch good the next few days so that all the soreness goes away before our long run.
Friday, August 7, 2009
Long Run - 16 miles
We had another 16 mile run today. We ran it at a 9:31 average pace and it felt harder but not too bad. I did the usual - drank lots of water, 2 endurolytes before the run, hammer gel at mile 8 and shot bloks at mile 13. I got new shoes and they felt great. My left hip is still hurting a little bit but once I get moving it lets go and I have a tight muscle in my left butt cheek :)
Next week is our hardest week of training and I'm a little nervous about it.
Next week is our hardest week of training and I'm a little nervous about it.
Monday, August 3, 2009
Speed Work
Saturday night Traci and I did our speed work since schedules are a little crazy this week. We started around 8:30 pm and it was still very hot outside. I drank water on my way over but I was still thirsty the entire run.
We did a mile warm up right around 9 min/mile then about 4.5 at 8:18 pace walked a little then ran back in around a 9 min/mile again. It was tough since we went faster than we were supposed to (8:40 was the goal) and it was sooooo hot.
We did a mile warm up right around 9 min/mile then about 4.5 at 8:18 pace walked a little then ran back in around a 9 min/mile again. It was tough since we went faster than we were supposed to (8:40 was the goal) and it was sooooo hot.
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