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    LACYME   6,414
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speed training week 1 in prep for future half marathon 1/8/13

Tuesday, January 08, 2013

All the running magazines, I've read about preparing for a marathon say get in one day of speed work. I admit I'm not sure what they say sometimes but I get that basic idea, I think. So sunday was my long run, monday was cardio strenght class, tues ( today) was speed. The goal is 2 -3 miles so went for 3 miles. Started with two min walk at 3.0, then 2 min at 6.3, then walked 2, then ran 6.3 for 2 and then routated every two min but some of the recovery min were at 5.0-5.4 run but compared to 6.3 it felt easy and let my heartrate come down alittle. That last 6.3 nearly did me in but I actually pushed my self alittle further for extra 20 sec after the beep. I know for some 6.3 is not speed work but for me it was. On the treadmill I generally do about 5.5 -5.7 with 6.0 being pretty hard for me.
Next week think I need to increase the min to 3 min,but also need to refer back to the magazine as a guide. I really want to join the start to finish training at our local Go run shoe store but its 20 min from my house and family, work and time restraints make it impractial at this time. Next race is 5 mile cupid in Feb.
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ZRIE014 1/8/2013 11:27PM

  when i wanted to interval training, i went to a school track. i started out running as fast as i could for along as i could and then walk 2 laps. i would then start cutting down on how much I would walk. I started out doing this two days a week and then started to increase the number of days a week I would do this. i was about to get my time down to less than 6 min per mile after a month. i was 40. emoticon

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