Winter Workouts

recent "quality" days, from the running log.  Early-year workout pattern: treadmill hillclimb on Tues or Wed (with lifting usually the same day), some hard and shorter (AT-->VO2 max effort), some longer and AT/AeT effort;  neuromuscular reps for turnover on Fridays; long on Sundays. 1 hr bike trainer and a bunch of easy/moderate running during the week as time allows; consistently 70 miles/week for now.  Slight mileage increase and significant mountain bike increase come spring.  Will also add trail tempos and move some hillclimbs onto the local "mountains" once the snow melts.

date              miles            time run               strength                  notes

7-Jan

10

1:20:00

3x achilles

treadmill hillclimb: 3x 10 min @ 10% grade and 8:34/mile w/ 4:00 jog rest. Last 2 min at 12%. Total climb-- 3.50 miles, 1874'.

9-Jan

9

1:03:36

Cage: 10x 1/5th mile (322 M), some w/ Alejandro, w/ equal jog rest. 58-61, mostly 59-60 sec. Felt easy despite being beat up at the beginning of the run.

15-Jan

11

1:24:00

sqts: 3x 10 @ 130 lbs; pllps: 2x 10; pshps: 1x 20; tab

treadmill hillclimb: 3x 10 min @ 8:34 pace/7.0 mph, w/ 4 min jog rest: 10%, 11% (wow! so hard...), 10%. 3.5 miles uphill, 1900'. Legs felt stronger this week, but hard aerobic effort.

17-Jan

10

1:11:34

8x 400M outdoor track, w/ A and A, 400 rest: 73.2, 74.0, 72.8, 69.8, 72.0, 71.3, 69.9, 67.7. Avg-- 71.3 (4:48's). Felt surprisingly good. And, as fast or faster than this summer/fall.

22-Jan

9

1:12:00

sqts: 3x 10 @ 130 lbs; pllps: 2x 10; pshps: 1x 20; tab

treadmill hillclimb @ 8:34/mile (7.0 mph) w/ 4 min rest: 10 min @ 10.5%, 10 min @ 11%, 10 min@ 10.5%, 2 min @15%. 3.73 miles uphill, 2155' climbing!

25-Jan

10

1:09:30

3x achilles, tab

w/ 8x 320M (2x Cage laps), 64, 60, 60, 60, 59, 59, 59, 57. Felt great, have felt great for 2 weeks.

28-Jan

10

1:20:00

sqts: 3x 10 @ 135 lbs; pllps: 2x 10; pshps: 1x 20; 3x achilles

same as last week: treadmill hillclimb @ 8:34/mile (7.0 mph) w/ 4 min rest: 10 min @ 10.5%, 10 min @ 11%, 10 min@ 10.5%, 2 min @15%. 3.73 miles uphill, 2155' climbing.

1-Feb

7

0:48:00

w/ 12x 200, outdoor track, 200 jog rest: 36 down to 33.  A bit snowy on the turns.

4-Feb

8

1:08:00

treadmill hillclimb--attempted an Eric Blake workout (continuous tempo), ran the first 3 miles as intervals: 1 mile @ 9:38's @ 13% -->1/2 mile @ 8:49's @ 13%, 3 min rest; 1/2 mile @ 8:49's @ 13%, 3 min rest; 1 mile @ 10:18's @ 14%. 2111' total climb. Brutally hard, especially the 2nd mile, which I tried to run continuous w/ the 1st but had to break in half. Rest periods involved sitting on the side of the 'mill with my head in my hands before 1/4 mile jog recovery. HR 180+ at the end, prob 190+ during the 8:49/13% sections. Too hard.

7-Feb

10

1:06:22

5x 4 min w/ 3 min off, w/ Alej, DH Jones course backwards (some hard uphill, flat, and downhill). Snowy rds slowing things down. Avg pace 5:39's (per A's Garmin). Stayed w/ him but ran harder last interval. AT effort or so.

12-Feb

9

1:17:00

sqts: 3x 10 @ 135 lbs; pllps: 2x 10; pshps: 1x 20; tab

treadmill hillclimb-- 2x 2 miles @ 11%, w/ 5 min jog rest: 18:30, 19:40 (modulated pace a bit throughout). HR at end of each interval-- 170, 180. Total climb-- 4 miles, 2323'.

14-Feb

11

1:20:00

tab

snowy warmup, then cage, 10 x 320 w/ 320 rest: 61.1, 61.2, 60.3, 59.8, 59.8, 59.3, 58.9, 58.2, 58.9, 56.6. 1 wide turn per lap. Fastest yet, felt good.