Farmington Canal Trail: Treadwell to Sanford
Mid morning run, high 70's, hot and dry.
Total miles: 6.00
Total time: 59:02
Long slow run, with 1:30 walk break every 1.5 miles.
The last mile included strides, 5 x 1:33 with 1:00 walk
in between.
I went out around 9:30 this morning and it was already quite warm.
I decided to add walk breaks during these hot weather runs and
I am still experiementing with the run-walk ratio. Today I opted
for a 14-1 ratio, about a 1:50 minute break every 1.5 miles and that
seemed okay.
The progression was as follows:
At 1.5M in 14:00/9:20 pace - 1:00 walk/water break
At 3.0M in 28:00/9:20 pace - 2:12 walk/water break
Turnaround and heading back:
At 1.5M in 13:30/9:00 pace - 1:00 walk/water break
(this was a bit fast, too much enthusiasm)
The last 1.5 mile consisted of 5 strides of about 0.2 miles
done in 1:33 (7:45 pace) with a 1:00 minute walk break,
which took me to the finish.
I felt okay after the effort but I was fairly tired so it took
me a good three hours to recover, that includes time for walking around
the block to cool down, some food, shower and a nap.
If I had to do this over again, I would have gone out at 7 am when
it was about 10F cooler. However, tomorrow is a rest day so I will
see how things go on Wednesday when I do intervals.
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Six Week 5K Training Plan
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Four days of running with 3 days active recovery (evening walks).
The 400m intervals will be around a 1:46 pace
(VDOT 43 based on 1 mile time trial, Daniel's Running Formula )
Week Total Mon Wed Fri Sat
Miles
Long Run Intervals Recovery Long Run
1 20 6 6x400m 4 6
wu 1.00M
wd 1.50M
2 24 8 7x400m 4 7
wu 1.00M
wd 2.25M
3 24 8 8x400m 4 7
wu 1.00M
wd 2.00M
4 26 6 9x400m 4 10
wu 1.00M
wd 2.75M
5 26 6 10x400m 4 10
wu 1.00M
wd 2.50M
6 26 6 12x400m 4 10
wu 1.0M
wd 2.0M
The speed/intervals day will have some slow miles for warm up and warm down
that will round up the mileage for the week.
The long runs on Saturday will probably be done early in the morning.
I am projecting 10 miles but I may adjust down to 8 depending on how
I recover from the speed work.
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