Lisa
I don't really know what "long-tempo" pace is so I ran this with the intention of practicing my goal race pace ... ended up being 10 seconds slower than race pace on average ... Not bad a... read more
- Site:
- http://eisarierun.blogspot.com
- Miles:
- 666 total / 29 in 2012
- Goal:
Sub 2-hour 13.1 Complete my 1st 26.2
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Entries
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RUN
good Long-tempo 6.1 mi 00:57 09:23 pace
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FIT
great
Bench 45 x 8 --- 65 x 8 --- 75 x 8 --- 85 x 8 --- 100 x 4, 95 x 4
Incline Press 25 x 8 --- 25 x 6 --- 22.5 x 6
Pec Fly 20 x 8 (x3)
Barbell Row 65 x 8 --- 70 x 8 --- 75 x 8 --- 80 x 8
Close Grip Ben... read more -
RUN
good Track (3 x 1600 @ 8:17) 3 mi 00:24 08:07 pace
8:07
8:10
8:07Hard, but definitely do-able (beat the target splits!) I did cheat a bit on the recovery periods for convenience (to get to the next 200 m mark) so it was about 90 seconds between r... read more
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RUN
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RUN
tired 1.5 mi 00:13:25 08:56 pace
Had a track workout (1600 x 3 @ 8:12) on the schedule, but between a hangover, a heavy breakfast, and a heavy lift, I wasn't feeling it at all. I warmed up (not enough) and did the first mile (miss... read more
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FIT
good
deadlift: 135 x 8 -- 165 x 8 --- 175 x 8 --- 175 x 8 --- 200 x 3
glute kickback: 75 x 10 --- 87.5 x 10 --- 100 x 10
hip extension: 75 x 10 --- 87.5 x 10 --- 100 x 10
hamstring curls: 70 x 10 (x3)
... read more -
RUN
great Paint Branch Long Run 9 mi 01:29 09:56 pace
Training plan called for 9:32 pace. I did a relatively good job of keeping pace through most of the run, but there are some pretty serious hills in the first and last half-miles that slowed me down... read more
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Back to Daily Mile to hopefully find some training partners ....
I'm training for the Frederick Running Festival 13.1 on May 6. Long runs in the 9-10 min/mile range...
1 person liked what Lisa said - FIT
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RUN
great Short Tempo 3 mi 00:27 09:07 pace
First run of my 13.1 Training. Goal: 3 miles @ 8:52
Mile 1: 9:35
Mile 2: 8:45
Mile 3: 9:01Obviously didn't do a great job of hitting the splits but this was far faster than I typically run and f... read more
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RUN
great 2 mi 00:24 12:00 pace
Warm-up/Cool-down
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RUN
great 1 mi 00:07:40 07:40 pace
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RUN
great 2 mi 00:24 12:00 pace
Warm-up/cool-down
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VELO
great 13.24 mi 01:40 7.9mph pace
Rode with my sister on the Nickel Plate trail ... She has a cheapo comfort/mountain bike and hadn't gone more than 8 miles before so it took forever, but it was fun.
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VELO
great 7.7 mi 00:45 10.3mph pace
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swim
great 1600 yd 00:44 48:23 pace
Warm up
• 8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 4 times)
• 1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
• 1 x 25m Freestyl... read more -
FIT
alright
Squat 5x5 @ 125lb
Deadlift 1x5 @ 130lb
Overhead press 2x5 @ 65 pounds (fail) -
RUN
good Treadmill 5.8 mi 01:00 10:20 pace
Did a treadmill run with a friend who is MUCH faster than me due to torrential downpour. Hate the treadmill but it was nice to be able to run with her!!
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swim
good 1200 yd
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RUN
great 3.5 mi
Lisa
Loading people...
Nice run Lisa. Are you working off the plan from the book or the website? Long tempo paces should definitely be in the pace charts.
2 days ago • Like
website ... I don't have the book - so I just calculated training paces off my 10K pace / goal HM pace.
2 days ago • Like
Ah, yeah, was talking to someone else that is using the website, and realized the pace charts were different, being based on 10k race for one thing. Only problem I've had with the book is they don't have the prescribed paces for 200m intervals, but those don't come up in the plan too often :)
2 days ago • Like