Monthly Archives: September 2011

Hill Repeats – 4.2K

I had to get a set of hill repeats in before work. I am doing 12-hour shifts this weekend, so I will have to do a treadmill run at the gym at work. Tomorrow, I have to do a bit of a weird workout. 12 minutes each on the treadmill, elliptical, bike and stair climber. I’m not entirely sure why it’s laid out that way, but it should be amusing.

The race is three weeks away, so I will be doing a 14K run this Sunday, a 16K run the following Sunday and an 18K the Sunday after that. My training load is going to be quite high for the next two weeks, then it will drop drastically the week before the race. Hopefully I survive the next two weeks.

Recovery Run – 7.3K

My legs are still sore after the sprint intervals two days ago. Ow. It was pouring rain outside during this run. My feet got so wet that my shoes and socks were squishing out water with each step I took. Fun times. People were staring at me from their cars wondering what made me decide to go out and run in the rain.

My Nike Cyclone Vapor jacket usually works great for rain, but not today. It can’t shield me from downpours. I was completely soaked when I got home. Shoes, socks, sports bra, tights, jacket, hair. Fun! At least it was nice and cool.

Intervals – 5.3K

These intervals were pretty damn tough. I had to run as hard as I could for 1 minute then recover for 2 minutes. I basically ran between at 4:37/km and 5:09/km on the fast intervals, which is way faster than my normal running speed. The idea is that these will develop speed. I hope they work!

Speed Test Fail

I was supposed to run 2.5K as fast as I could. However, it was windy and miserable. I just wasn’t feeling it, so I went back home. There’s no point in doing a speed test if you run slower than you normally would. I’ll have to try and fit that in at some other time so I know what my pace is for the race pace training coming up in a couple of weeks.

Intervals – 8K

Bye bye recovery week. Back to business. I did 9 repeats of 5 minute runs with my heart rate at threshold, followed by 2 minutes of recovery. It’s amazing how hard each repeat gets in comparison to the previous. I’m definitely seeing that my hard runs are very hard and easy runs are a piece of cake.

Steady Run – 5.6K

This was supposed to be a nice and easy recovery week run. It didn’t really turn out that way. I came across quite a few hills, some of which I had to walk to keep my heart rate low according to my training program. Beautiful run though with lots of other runners and cyclists to keep me company.

Treadmill Fail – 5.3K

Oh where do I start? I intended to do the Extreme Heart Rate workout on the Life Fitness treadmill at work. It was close enough to the hill repeats I was supposed to do outside but didn’t because of the thunderstorms. In theory.

I decided to use the new treadmill (minor upgrade) because it had a dock for an iPhone, iPod, iWhatever. However, this thing had a mind of its own and wanted me dead.

It was supposed to take my heart rate up to 160, then drop it back down to something like 120, rinse, repeat. Instead, this treadmill thought my heart rate was 118 when it was really 170+ and wouldn’t switch to the “downhill” part for recovery.

A quick look at the treadmill beside me confirmed that my heart rate was totally red-lined as I knew since I could barely keep going. So, I had to switch to the treadmill beside the one with murderous intentions. But it had already screwed up my run so I don’t feel like I did my repeats properly.

If I feel up to it tomorrow, I might do my repeats on the hill near my house. Next week is a recovery week anyway so I don’t think it matters if I have two hard runs close to back to back.