Here's our latest workout of the week:
Warm-up: 5 minutes brisk walking or easy jogging
Main Set:
- 5 minutes jogging / Level 5 Intensity
- 3 rounds of the following:
- 2 minutes / Level 7 Intensity
- 1 minute easy jog for recovery
- 1 minute / Level 8 Intensity
- 30 seconds easy jog for recovery
- 30 seconds / Level 8 - 9 Intensity
Cooldown: 5 minutes walking
As always, be realistic about your speed and intensity. Don't overreach and extend yourself beyond your current ability. And remember intensity is all relative, even within an individual workout. The Level 7 Intensity of Round 1 for the 2 minute interval may feel easier than the Level 7 Intensity of Round 3.
In the end, BE SMART!
Back to the ol' Downtown Airport on Sunday, September 29...let's meet up at 8am.
Here is the original post about our runs for the Downtown Airport.
I also plan on attending this run...I have to admit I haven't been participating in our group runs as often as I would like but I plan on reversing that trend.
Hello everyone...
This is a quick, informal invitation to see if any of our group members are interested in participating in the upcoming Jeff Taylor Run for SAFE on September 22.
There is a 5K, 10K, and team option, not to mention the run itself is for an admirable cause. The registration cost is also modest, which always helps. In fact, there is a $3 discount for groups of four or more that use the team option.
I'll be running the 10K...I hope to see some of you there!
No use wasting time...I'll just get down to the recaps:
Week 12 Recap
Total Mileage: 31 miles
Workouts:
- Bicycle trainer session
- Interval run
- 2 x 3 miles (6:31/mile average pace)
- Nine-mile race-pace run
- Eight-mile maintenance run
- Brick workout
- Five-mile run (7:27/mile average pace)
- Bicycle trainer session
Week 13 Recap
Total Mileage: 47 miles
Workouts:
- Five-mile maintenance run
- Interval run
- 2 x 3 miles (6:31/mile average pace)
- Nine-mile race-pace run
- Bicycle trainer session
- Six-mile maintenance run
- Endurance runs
- AM: Twenty-miles (7:58/mile average pace)
- PM: Two-miles (9:30/mile average pace)
Overall I was pleased with Week 13. It was one of my highest-mileage weeks yet but I appeared to prepare for and absorb the training well. The twenty-mile run was a bit more difficult than I anticipated, particularly at the end. I think a combination of tweaking my nutrition strategy and increasing temperatures near the end of my run started to take their toll.
The two-mile run later in the evening was rough at first, but I kept the pace nice and easy, allowing my legs to loosen up a bit. Such runs are designed to help aid recovery and I feel it worked well overall.
Week 14 Recap
Total Mileage: 19 miles
Workouts:
- Nine-mile race-pace run
- Ten-mile endurance run
As well as Week 13 went, I was a bit disappointed with Week 14, mainly when it comes to volume of training. Although I bounced back quickly after the 22 miles on Sunday, I decided to take Monday off for some extra recovery. I arguably should have run, but I didn't want to risk running on less-than-fresh legs and get injured in the process. It's too late in the game to take unnecessary risks, after all.
Then life got in the way, as it often does. I ended up taking a couple unexpected days off elsewhere during the week due to some work and family obligations, so I ended up running only twice.
Thankfully, the runs themselves were very good, in particular the race-pace run. It was outdoors with a little bit of wind at times so it was a solid effort.
There is also a bit of a silver lining...given Week 13's high volume it was time to have another deload week, which I intended to use during Week 14. I just didn't intend to deload as much as I did, but we'll see how things progress in Week 15. I have a twenty-two-mile run lined up, as well as a 10K tune-up race.
My training should start to taper in a couple weeks so it's time to continue to maintain focus and push hard!
