fartlek
Last Wednesday In May
Wednesday am: Tremendous morning run in the Newtons. Felt great, even got caught in a refreshing 10 minute shower. Good start to the day. 4.36 miles in 32:30 Wednesday pm: Headed to the rec center to swim after work. Unfortunately, there were lifeguard tests taking place and all swim lanes were closed to the public. [...]
McMillan Custom Marathon Plan: Week 9 Day 4
Week 9, Day 4 Phase: Marathon Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 1 minute at 10K effort with 1 minute recovery jog + 15 to 30 minute Cool-down Purpose: Build Speed – Aerobic Capacity (VO2max) Nice to get this one out of the way – now I can [...]
McMillan Custom Marathon Plan: Week 7 Day 2
Week 7, Day 2 Phase: Pre-Marathon Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 2.5 minutes with 1.5 minute recovery jog + 15 to 30 minute Cool-down Purpose: Build Speed – Aerobic Capacity (VO2max) a Tough workout again today, but I think I’m starting to get stronger. I warmed up [...]
McMillan Custom Marathon Plan: Week 6 Day 2
Week 6, Day 2 Phase: Pre-Marathon Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 4 to 5 times 5 minutes with 3 minute recovery jog + 15 to 30 minute Cool-down Purpose: Build Speed – Aerobic Capacity (VO2max) Another challenging workout this afternoon and one I wasn’t really looking forward to. Today’s push ups [...]
McMillan Custom Marathon Plan: Week 5 Day 4 & Postponed Push Ups
Week 5, Day 4 Phase: Pre-Marathon Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 2.5 minutes with 1.5 minute recovery jog + 15 to 30 minute Cool-down Purpose: Build Speed – Aerobic Capacity (VO2max). Still not feeling 100%, so I ended up just running an easy 4 miles tonight. The [...]
Easy 4 Miles & The End Of Essential Abs
Nice easy run tonight at a fairly gentle pace, although I did mix things up a bit in the third mile with several “striders” to improve my form at speed. The wind was again quite strong, and the temperature started to drop as the sun went down, but overall it was a very enjoyable late [...]
