Work-out #2...RLRF Program. Everything was good but it still felt a little harder than I though it should feel. I briefly thought about running 3 tempo miles but at the end of 2 I decided I wasn't ready for that!
I went back and read up on how to do a Tempo Run and I'm actually doing it wrong. It says you should "gradually increase during the easy miles, so that you are close to tempo pace by the end of the warmup". As you can see I just ran slow and then sped up for the two miles. I also took a couple of minute breather after the 2 fast miles, before I started my 3 cooldown miles. No wonder I can't run a 3:16 marathon, I'm doing it all wrong :-( ...And what is warmup and cooldown pace anyway??
5/23/2012 |
Mile |
Time |
HR |
HR % |
Max HR |
1 |
8:30:00 |
142 |
74% |
|
2 |
8:49:00 |
150 |
79% |
|
3 |
6:41:00 |
156 |
83% |
165 |
4 |
6:40:00 |
170 |
93% |
177 |
5 |
8:38:00 |
151 |
80% |
|
6 |
8:22:00 |
157 |
84% |
|
7 |
8:32:00 |
160 |
86% |
|
0.25 |
Cool-Down |
|
|
Total |
42:51:00 |
152 |
80% |
|
Pace |
8:34:12 |
|
Total Miles |
7.25 |
Tempo Miles |
13:21:00 |
163 |
88% |
|
Pace |
6:40:30 |
|
|
|
Small Loop + |
70º -90% Humidity - 10 mph Wind |
Target: Tempo Run, 2 Warm-up, Stretch, 2 @ 6:45 pace, 2 Cool-down
Notes: I was thinking this run would be easier. Everything felt good, it just took more energy than I thought it would. |
Mark 7:8-10
8 You have let go of the commands of God and are holding on to the traditions of men.â€
9 And he said to them: “You have a fine way of setting aside the commands of God in order to observe your own traditions! 10 For Moses said, ‘Honor your father and your mother,’ and, ‘Anyone who curses his father or mother must be put to death.
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