Yesterday per the 8 weeks schedule was a 1-2 hours anything but running kinda day. I felt energized to do more and my legs didn't feel much sore from Saturday "strong legs" routine. So also considering the 8 weeks between marathon schedule assumes it is the second week following the marathon that i had an extra week of rest (this is my third week since the completion of BBM) I felt ready to run a second run. I ran my South Everett 5.8 miles route around the gym. That run gave an idea what it will feel like to run the long runs following the 6 mile runs on Saturday in the following weeks of the training. I felt my legs were pretty tight actually. The run was much less energetic than it was saturday. I though the strong leg routine diminished my potential for Sunday. I figured during that run that I shouldn't strength train my legs on Saturday. I think the best time for Strength training will be on Tuesdays and Thursdays.
Day 8, today Monday 10/17 was a day of rest. It was a bright crisp autumn day today so I went out for walk at lunch. I loosen my legs up a little and broke a little sweat with 4930 steps. We figured the walk itself might have have been 1.5 miles.
Tomorrow I have a 3 mile run. I want to practice strides. Strides help a runner run faster pace. Hal Higdon recommends starting strides at a 10k pace and aim to reach a 5 k (from a FaceBook post a couple of weeks ago). I copied down his recommended approached and developed my little training here:
5-10 min warm-up
8x400feet strides @ 8:15 - 8:30 a mile (my 10k pace)
Start with 2-3 repeats ... work to 5-6 with an ultimate goal of 8 ...
Lap 1a 400m fast
Lap 1b 400m slow
Lap 2a 400m fast
Lap 2b 400m slow
depending on how I feel attempt a third stride
Lap 3a 400m fast
Lap 3b 400 m slow
Add a cool down to that.
Total up to:
Warm up 1 mile (that's roughly 10 minutes)
3600m total strides that's 10,800 feet or roughly 2 miles (2.05 miles to be exact) which accounts for the distance for the day.
The track at the gym is 400 feet or 133 meters per lap. So 399 meters for 3 laps.
Wow that's a lot of math and conversion and shit for just running lol .... Let's how it goes tomorrow ... I am looking forward to it ! Actually as I proof read I realized that I won't have my GPS signal to tell me how fast I am running (the gym has an indoor track) so I will need to calculate how fast to run the 3 gym laps at the required pace. The cool thing is that I could also customized a workout on RunKeeper once I know how fast I need to go I can program an interval workout in RunKeeper. I have not used that functionality before since I just discovered last week it exist ... More food for thoughts ... I'll figure out the timings tomorrow morning. Happy running :)
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