Today was my 2nd day of my RLRF Program. I believe I had a little more success on this run than on Monday’s run although it was tough. The program called for 2 mile easy warm-up, 2 miles 6:45 tempo and 2 miles easy cool-down. You can see my results below in the chart. My times varied somewhat but most of this is due to the hilly terrain I run around my house. Luckily miles 3 and 4 are on the flatter part of this route with 3 being slightly downhill (about 50’ drop) and mile 4 is slightly uphill (about 50’ rise) so if you even out the two times I believe the paces make sense. I did fade about a quarter mile from the finish of the second mile. I’ll be excited to try this same run in a couple of months to see (hopefully) improvement. I can tell you, after this run, I have doubts that I can break the 20:00 mark on a 5-K.
I am still having a little soreness in the glute-ham tie-in on my left leg (like that word…I looked it up). It’s the same place I’ve always had some issues but not related to the major hip problem I had before.
|
11/10/2011
|
|
Mile
|
Time
|
HR
|
HR %
|
Max HR
|
|
1
|
8:33:00
|
141
|
72%
|
|
|
2
|
8:00:00
|
142
|
72%
|
|
|
3
|
6:29:00
|
163
|
87%
|
167
|
|
4
|
6:50:00
|
172
|
93%
|
175
|
|
5
|
9:00:00
|
153
|
80%
|
|
|
6
|
7:57:00
|
155
|
81%
|
|
|
7
|
8:23:00
|
157
|
82%
|
|
|
7.25
|
Cool-Down
|
|
|
|
Warm Up
|
41:53:00
|
150
|
77%
|
|
|
Pace
|
8:22:36
|
|
|
|
|
Tempo Miles
|
13:19:00
|
167.5
|
90%
|
175
|
|
Pace
|
6:39:30
|
|
|
|
|
Ran Small Loop +
|
|
43Âş
|
|
1.5 Miles warm-up, Stretch for 10 minutes, .5 Mile warm-up, 2 miles Tempo, 3.25 Miles cool-down
|
James 1:6
6 But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind.
| 