The Training Blog of rosaljrmav

lots of drills and some I.M stuff

1000 S.K.I.P.S
8×50 drills
4×100 I.M on 1:35
200 pace 2:14 (1:07/100yds)

Workout:

• Type: Run
• Date: 06/26/2008
• Time: 22:33:21
• Distance: 1.14 miles

Took Thursday off and decided to get my workout on Friday, it was a pretty nice and long run.

Workout:

• Type: Run
• Date: 06/22/2008
• Time: 14:39:41
• Total Time: 00:40:00.00
• Distance: 5 miles
• Average Pace: 8:00/mile

right after the 15 mile bike ride went to run and pretty much get ready for Sunday’s sprint!!!

Workout:

• Type: Run
• Date: 06/21/2008
• Time: 14:45:19
• Total Time: 00:20:00.00
• Distance: 2.5 miles
• Average Pace: 8:00/mile

I’m ready for fairmont!

Workout:

• Type: Run
• Date: 06/14/2008
• Time: 17:14:40
• Total Time: 00:17:00.00
• Distance: 2.25 miles
• Average Pace: 7:33.4/mile

went to the track and decided to run 2 miles holding a decent pace. Here are the splits of my 8 laps!

Lap 1;  1:43.84
Lap 2;  1:38.53
Lap 3; 1:39.85
Lap 4;  1:40.32
Lap 5;  1:41.99
Lap 6;  1:40.53
Lap 7; 1:40.30
Lap 8;  1:33.16 (best lap)

Lap avg: 1:39.82

Workout:

• Type: Run
• Date: 06/11/2008
• Time: 19:03:39
• Total Time: 00:13:18.00
• Average Heart rate: 182
• Distance: 2 miles
• Average Pace: 6:39.11/mile

I had schedule a 14 mile run and by the 3rd mile I just couldn’t take the pain any longer, I have a bunch of races coming up so I think it is better to slow down a little bit… ice and pain killers will do for now.

Workout:

• Type: Run
• Date: 06/08/2008
• Time: 18:28:20
• Total Time: 00:20:17.00
• Average Heart rate: 170
• Distance: 3 miles
• Average Pace: 6:45.86/mile

the 9 mile workout turn out to be great!!! I did 3 x 3 mile loop and here are the splits

3 mile ; 20:45.14 (6:55.05/mile)
6 mile; 20:01.09 (6:40.36/mile)
9 mile; 18:57.41  (6:19.14/mile)

solid run, I like the idea of being able to run sub 7 min miles for a long time and also negative split every mile. If I can hold 7 min miles during the half ironman that would be pretty sweet!!!

Workout:

• Type: Run
• Date: 06/03/2008
• Time: 20:18:13
• Total Time: 00:59:43.64
• Average Heart rate: 178
• Max Heart rate: 188
• Distance: 9 miles
• Average Pace: 6:38.23/mile

- 1 mile to warm up
- 6×100 yards sprints ( doing them in about 10-12 seconds)
- 1 mile easy jog
- 4×400 ( 87, 78, 77, 74)
- 1/2 mile cool down

I’m probably doing 20 miles tomorrow on the bike and a 5-8 mile run… I’m gonna try to rest as much as i can.

Workout:

• Type: Run
• Date: 05/31/2008
• Time: 19:35:58
• Distance: 3.5 miles

thats right before I quit, I’d rather die lol!!!!

3rd mile split; 20:31” (6:50”/mile)
6th mile split; 21:25” (7:08”/mile)
8.1 mile split; 14:12”  ( 6:45”/mile)

My guess regarding the HR is the 20 mile bike ride an hour before the 8 miles running was a factor!!!

Workout:

• Type: Run
• Date: 05/25/2008
• Time: 20:33:43
• Total Time: 00:56:10.56
• Average Heart rate: 185
• Distance: 8.1 miles
• Average Pace: 6:56.18/mile

Today I went for a 6 mile run, just like last week but instead of doing a huge 6 mile lap I  decided to pick a 3 mile lap and do it 2x… splits

1st lap 20:31.15 / mile pace 6:50.33.  Avg HR: 173 (I know 173 sounds like I was going kinda hard but i felt pretty good, and actually decided to pick up the pace and bring it home during the second lap).

here is when starts to get crazy!
2nd lap 18:46.26 / mile pace 6:15.43 . Avg HR 185 (some guy decided to start running after me during my last mile and instead of setting the pace he was smart enough to warm up behind my tired body)

Overall I’m feeling better, I noticed I’m running way more relaxed compared to last week and I can see the improvement ( mile pace went 26 second down!) and guess what tomorrow its Friday which means I get to REST!!! I might go and swim like 2000 yards working on technique.

Workout:

• Type: Run
• Date: 05/22/2008
• Time: 17:45:05
• Total Time: 00:39:17.45
• Average Heart rate: 178
• Distance: 6 miles
• Average Pace: 6:33.01/mile
• Ascent: 58 ft
• Descent: 58 ft