Excellent day here in New york(western) did marathon work. 5 x 2mile at 10:20,10:17,10:12,10:08,10:02 2 minute rest between sets.
Excellent day here in New york(western) did marathon work. 5 x 2mile at 10:20,10:17,10:12,10:08,10:02 2 minute rest between sets.
40 minute fartlek. It was pretty good.
ran 20min progressive with heart rate getting to 145 speed 6 min mile pace
3x5x175lb deadlift
3x6x 110lb incline dumbbell press
4x4x72lb bent over row
3x6x90lb dumbell military press
When get old don't forget to lift!
not a sage hater, just curious wrote:
Not Very Fast wrote:
2 x 12 min tempo (6:40 pace) with 4 min rest
1.5 miles each warmup/warm down
Sage Running Marathon Plan: Week 4
Can I ask why you chose to go with a Sage plan? What do you think of it so far?
I got the half plan last year (long-time YT watcher) and had an uncharacteristically injury free build up. Not sure if it was all the plan, but I decided to give the full plan a swing.
I like them. For me, they are sufficiently challenging w/out the intensity of Hanson’s or the utter confusing nature of Daniels’.
Also, heavy emphasis on tempo/tempo intervals, which I find the most beneficial.
12 miles easy in some pretty bad wind (25mph with 40+ gusts)
3km race in 8:32
5min Rest
8 min Tempo @ 5min/mile pace
13 mile run in some tough windy conditions. Flat course along a washway but was 60 degrees??
10 miles 8:03 pace. Not hungover !!!!
Just finished an easy 10.44 in cold Colorado Springs (13 degrees). Time to shower and watch the second half of the Rose Bowl.
Got up at the crack of dawn and ran for 8.5 miles at 7:30 pace. Wanted to go 10 but it was -2 out and my face was going to fall off.
Almost 22 miles at 7:15 pace after a night of boozing. Longest run since my late October marathon has been like 11 miles so needless to say I'm not doing well right now.
Raced yesterday... beat some youngsters running in pouring rain and wind on a very hilly course. So today 40 minutes on the elliptical
A 9 mile park run at 8 min pace.
A 400/600/800/600/400 pyramid workout. With warm up and cool down, a total of 7 1/4 miles.
Morning - 5 miles warmup, 2 x 5k in 16:54, 16:41 with a couple of minutes' jog between, 2mi. cooldown.
Evening - 4 miles very easy jog
6 miles easy. A good start to build off of compared to last year.
Same here, 6 easy
3x2k cruise intervals 7:08,7:15,7:09 with 2 min jog in between. Good start, considering last year at this time I was injured and could barely run a 6 minute mile.
Drove to the Wawa and got a case.