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Ladder Run Monday November 12

Monday, November 12, 2012

My training plan from the MDI marathon to 26.2 with Donna is on runningahead. If you want to see it you can look here This us accurate for the past, but the future is subject to change. I have my three key running workouts grouped together on Monday, Tuesday and Thursday. Not sure this is realistic. I maybe sliding them later in the week.

We are back to cooler temps. 29 this morning. I like that temperature. Sure you need more clothes than when its 50, but that's an easy fix.

Today's workout was

1 mile easy then
1mile, 1k, 800m, 400, 200k with 400m jogging rest intervals, 10k to 1500m pace
7X8sec hill sprints

I had a small snafu. I should have programmed 3 400 intervals in a row. A rest interval, followed by a run interval, followed by a rest interval. I knew this, but somehow there were only 2. So I finished my 400m run and it only gave me a 200 m rest and I knew there would be now run after that. What I should have done was stopped that workout and then hit the lap button until I had one 400m that I'd use as a rest followed by the rest of my workout.

What I did was walk and reprogrammed the garmin for a 200m interval. This resulted in more rest than the other intervals and my legs felt really springy when I did the 200 m interval

My 10k to 1500m pace range is 8:47 to 7:32 what I got with intervals used

1 mile 1 min run/15 sec walk 8:46
1k 1 min run/10 sec walk 8:22
800 m 1 min run/10 sec walk 8:06
400m straight run 7:46
200 m straight run 6:39

As I said I really felt rested for that last interval since I just walked and programmed the garmin. I also was not on a screen with any estimate of pace. I tried to scroll through and find one. I say a 8:44 and felt way faster than that. I just can't spend much time playing with the Garmin for a 52 second run. 8:44 was the time of day.
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