Developed some minor pulmonary inflammation (mid Jan), primarily caused by training outdoors during the winter (assuming). So I have decided to change up my training schedule and take a shot at running either a 10k or 10 miler at the end of April. I took 7 days off and then 3 days easy jogging (~30min a day, did not wear a watch) prior to starting my schedule. I am still recovering from a minor chronic cough so my workouts are still fairly conservative. Here is where I am so far...
Notes:
-Hill Strides (~90m, transitioning from ~3% grade to ~14% grade, effort ~95%)
-Hill Sprints (178m uphill avg. 6% grade, accurate measured with a measuring wheel)
-STEADY STATE (it is an effort that has no prescribed pace, it's velocity is largely determined by duration/terrain/conditions/feel, basically an honest/relaxed effort that does not cause me to breathe heavy)
-Woodway (treadmill, interval durations do not include the ~5s to reach peak velocity)
-SHAKEOUT = as easy as possible, depending on weather/fatigue it could be anywhere from ~4:20 to 5:00/km (7:00 to 8:00/mile)
Transition-1, Jan-21 Weekly total: 545 minutes
Sun:
75minutes = Medium Run: 20min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 20min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:57/mile w/ 55s @ 6:00/mile(avg. 5:12/mile), EASY = 6:58/mile
Total = 11.7miles, avg. 6:25/mile, incline 2.0
Mon
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Tue
65 minutes = 20min w/u - 25min Hill Circuit (~30s uphill/~60s downhill) - 20min c/d
Information = -27C, icy, avg. 32s - 31s (4:49 to 4:40/mile or 2:59 to 2:54/km) uphill, Knees were killing me
20 minute SHAKEOUT
Wed
95minutes = Long Run: 30min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 30min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:57/mile w/ 55s @ 6:00/mile(avg. 5:12/mile), EASY = 6:55/mile
Total = 14.65miles, avg. 6:29/mile, incline 2.0
Thur
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Fri
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Sat
75 minutes =20min w/u - 30min STEADY STATE (15min alternating 65s @ 4:57/mile w/ 55s @ 6:00/mile, 15min @ 5:52/mile) - 25min c/d
Information = 30min STEADY STATE avg. 3:29/km (~5:36/mile)
Total = 11.4 miles, incline 2.0, avg. 6:35/mile
20 minute SHAKEOUT
Transition-2, Jan-28 Weekly Total: 572 minutes
Sun:
95minutes = Long Run: 30min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 30min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:57/mile w/ 55s @ 6:00/mile(avg. 5:12/mile), EASY = 6:58/mile
Total = 14.61miles, avg. 6:30/mile, incline 2.0
Mon
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Tue
68 minutes = 20min w/u - 25min Hill Circuit (~30s uphill/~60s downhill) - 23min c/d
Information = -18C, icy/snow, avg. ~33s (3:05/km or 4:58/mile pace) uphill, Snowed quite a bit over night (snow deeper than my shoes)
24 minute SHAKEOUT
Wed
95minutes = Long Run: 30min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 30min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:57/mile w/ 55s @ 6:00/mile(avg. 5:12/mile), EASY = 6:58/mile
Total = 14.60miles, avg. 6:29/mile, incline 2.0
Thur
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Fri
45 minute SHAKEOUT + 4*HILL STRIDES
20 minute SHAKEOUT
Sat
75 minutes =20min w/u - 30min STEADY STATE (20min alternating 65s @ 4:57/mile w/ 55s @ 6:00/mile, 10min @ 5:49/mile) - 25min c/d
Information = 30min STEADY STATE avg. 3:26/km (~5:31/mile), very easy effort today/ felt like I was floating
Total = 11.51 miles, incline 2.0, avg. 6:30/mile
20 minute SHAKEOUT
Week-1, Feb-4 Weekly Total: 606 minutes
Sun:
105minutes = Long Run: 35min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 35min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:55/mile w/ 55s @ 6:00/mile(avg. 5:11/mile), EASY = 6:58/mile
Total = 16:00miles, avg. 6:33/mile, incline 2.0
Mon
45 minute SHAKEOUT (slipped on the ice, skipped HILL STRIDES, -38C)/ skipping second run to avoid injury from fall
Tue
87 minutes = 20min w/u - [8min TEMPO + 60s jog + 4*1/1 (@5k effort) + 6min TEMPO + 60s jog + 4*1/1 (@5k effort) + 4min TEMPO + 60s jog + 4*1/1 (@5k effort)] - 22min c/d
Information = -21C, icy/snow/trails, 8min TEMPO (~3:12/km), 6min TEMPO (~3:09/km), 4min TEMPO (~3:02/km), did not check approximate splits for 4*1/1 based off pre-measured routes with measuring wheel
24 minute SHAKEOUT
Wed
105minutes = Long Run: 35min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 35min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:55/mile w/ 55s @ 6:00/mile(avg. 5:11/mile), EASY = 6:58/mile
Total = 16:00miles, avg. 6:33/mile, incline 2.0
Thur
20 minute SHAKEOUT
45 minute SHAKEOUT + 4*HILL STRIDES
Fri
45 minute SHAKEOUT + 4*HILL STRIDES
23 minute SHAKEOUT
Sat
85 minutes =20min w/u - [35min STEADY STATE + 60s jog + 5*1/1 (@5k effort] - 20min c/d
Information = -24C, **** tonne of snow (mid shins to just above my knees on some parts of the trail), STEADY STATE (basically just hammered the effort), avg. ~ 4:17/km, 5*1/1 found a clean road and went by effort
22 minute SHAKEOUT
Week-2, Feb-11 Weekly Total: 603 minutes
Sun:
110minutes = Long Run: 15min jog to gym - 20min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 20min EASY - 20min jog home
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:52/mile w/ 55s @ 6:00/mile(avg. 5:10/mile), EASY = 6:58/mile
Total = 11.7miles (on the Woodway), avg. 6:25/mile, incline 2.0
Mon
52 minute SHAKEOUT + 6*HILL STRIDES
Tue
67 minutes = 20min w/u - 25min Hill Circuit (~30s uphill/~60s downhill) - 22min c/d
Information = -5C, icy/freezing rain, avg 29-27s(2:42 to 2:31/km or 4:22/mile to 4:04/mile pace), last one 25s (2:20/km or 3:46/mile pace) full out, vomitted
24 minute SHAKEOUT + 15minute bike on Keiser to relax my glutes/hamstrings
Wed
100minutes = Long Run: 35min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 30min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:52/mile w/ 55s @ 6:00/mile(avg. 5:11/mile), EASY = 6:58/mile
Total = 15:36miles, avg. 6:30/mile, incline 2.0, last 40min incline @ 3.0
Thur
22 minute SHAKEOUT
65 minute SHAKEOUT + 6*HILL STRIDES
Fri
65 minute SHAKEOUT + 6*HILL STRIDES
23 minute SHAKEOUT w/ Dante
Sat
75 minutes =20min w/u - [35min STEADY STATE] - 20min c/d
Information = Woodway: STEADY STATE ( pace/5min segments, 5:39/5:39/5:36/5:33/5:30/5:27/mile), incline 2.0, c/d incline @ 3.0
Note: woke up with a migraine, had less than 4hrs sleep, felt absolutely terrible, skipped SHAKEOUT
Week-3, Feb-18 Weekly Total:
Sun:
77minutes = Medium Run: 20min EASY - 35min alternating 5min (5:05) STEADY STATE w/ 5min (4:55)EASY - 20min EASY
Infomation = Woodway: STEADY STATE = 65s alt. @ 4:50/mile w/ 55s @ 6:00/mile(avg. 5:09/mile), EASY = 6:58/mile
Total = 12.06miles, avg. 6:23/mile, incline 2.0, last 20min incline @ 3.0, felt much better today
Based on where I was in the Fall I would guess that I am around ~65-70% fit. Also I plan on introducing more variety in my quality days (tue/sat). But sometimes its just easier to keep it simple because of the weather when you know minor tweaks will not change the goal stimulus by much.
How fast will I go?