One Step At a Time Many Times

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.

---------------------------
 Six Week 5K Training Plan
---------------------------
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.

Intervals - Hamden High School

Early morning run, sunny, mid 60's, dry.

Total miles: 4.00
						

Warm-up: 1M @ 9:09 
         5x100m strides 23s avg

Intervals: 6 x 400m + 2:00 walk break 

(1) 1:40 
(2) 1:41 
(3) 1:42 
(4) 1:40 
(5) 1:41 
(6) 1:41 

Warm-down: 1.5M @ 13:37 (9:06) 

This was my first session of speedwork in about 9 months.

I was able to maintain even laps of 1:41, and I was expecting about
1:45 based on VDOT=43 estimates.

The laps went smoothly but I did have to concentrate to maintain the
1:41 pace for the 2nd half.  I noticed I was slowing slightly in the
first three so I picked it up slightly.

Of course, I finished 6 laps and then wondered how I was going to do
12 in about 5 weeks time... it will be interesting to see the progress
next week when I do 7x400m.

Farmington Canal Trail: Treadwell to Skiff

Mid day run, sunny, mid 70's.  

Total miles: 4.00
Total time: 38:55

Out: 19:17/9:39 

Walk-break: 1:00 

Back: 18:38/9:19

Recovery run, continuous. 

Slow, even-paced run during a hot part of the day.
Lets felt fine after Wednesday speed work.

The pace varied from 9:39 to 9:19, just about right.

Farmington Canal Trail: Treadwell to Sanford

Early morning run, sunny, mid 60's. 

Total miles: 6.00
Total time: 61:32 

Out: 30:21 continuous. 

Walk-break: 1:00 

Back: 30:08 with Fartlek 6 x 0.2M + 0.2M walk/jog

Today's effort was a base run with the first half slow, continuous
running.

I took a short water break at the turn around point.

The return leg was basically some easy Fartlek, 6 repeats
of 0.2M fast (7:45 pace) with 0.2M walk/jog.

I wanted some slightly faster distance without straining and
the the 0.2M distance was perfect for strides at a 5K/10K pace.

My legs were not moving too fast at the start, feeling a bit stiff
from yesterday's 4 mile easy run.  However, I think the speed work
earlier in the week carried through the end of the week so it was
good not to do a killer effort on the weekend.

Even though the 10:00 overall pace seemed slow, it still
provided a good work out especially coming back with the Fartlek
intervals.

At the moment, the speed work combined with the long slow runs
seems to be working out.

Week 2 coming up, will see how it goes.