Key Speed Workouts for the Week October 26, 2007
Posted by riverbrady in : Training , add a commentMonday was a day off. Tues - Thurs ended up as key workouts where I kept pushing myself while making sure I got the proper nutrition/stretching (min 20 minutes, until tightness was gone)/sleep afterwards (at least 8 hours).
Tuesday
1:25, 9.85 miles
30 min run in the morning - 3.5mi
Running at Barton Springs - evening
18:25 warmup
2 loops [0.9 mi w/some hills + 2 hill repeats of 0.15 mi, jogging down]
- 6:35 (7:26 pace), 1:02 (7:10 pace), 1:01 (6:49 pace)
- 5:59 (6:42 pace), 0:57 (6:17 pace), 0:56 (5:47 pace)
9 min cooldown
Wednesday
56 min, 2725meters
Warmup
- 2x [4×100M: 100free, 75free/25tech, 50free/50tech, 25free/75tech]
- 50M free
Main Set - Decents: Start at 75 on 1:30, decrease 2s per until you can’t hold the pace, then switch to 50s on decent, then similar to 25s on decent
- 16×75 on 1:30 - 1:00
- 9×50 on 0:58 - 0:42
- 6×25 on 0:40 - 0:30
125M cooldown mixing free/back/breast
Thursday
45 minutes, 5 miles
15 min warmup
16:20 min tempo, increasing pace every 5 min (7:25 avg, 5:28 at the end)
5x 400ft hill sprints (0:26, 0:21, 0:23, 0:20, 0:20)
3 min running, 7 min walking cooldown
Feeling the Runner Again
Posted by riverbrady in : Training , add a commentThe last couple years I simply haven’t felt it - the runner that used to be inside me, powering my legs through the hills, cruising down paths without a worry of being able to make it back.
This week that feeling has come back, and what a glorious feeling it is to have again. It draws me on like untasted knowledge, steadily pushing back to where I used to be, and then to wherever things may take me.