Tuesday, February 14, 2012
Date: 13 February (Monday)
Start Time: 10:00PM
Weather: Cool and raining outdoors; indoor treadmill workout
Course: LA Fitness treadmill
Time: 40 mins
HR: 151 avg; 170 peak
Notes: Short 2+2+1 tempo. 2 miles progressive starting at 6.0 (10:00 pace) and increasing to 7.1 (8:30 pace) over first mile. Steady, easy 2nd mile at 7.1, HR steady around 150, below threshold. Then step up to short tempo speed of 8.0 (7:30 pace) for two miles. Heart rate at 166-168 over second mile, with a peak of 170 at the end. Reduced speed to 7.1 for 0.5 miles and then 6.7 for final 0.5 mile. Two minute walking cool down.
No stretching. Did some dynamic exercises in the empty aerobics/yoga studio: lunges, bounds, side steps, hot coals, butt kicks, wind sprints for about 10 minutes.
Felt okay. A little queasy and light-headed when done, but might have been the Chick-Fil-A dinner about an hour earlier.
Re-worked my long run schedule over the next 16 weeks, hybrid-izing the F.I.R.S.T. training plan with some Galloway-style runs to serve as marathon rehearsals, where I'll try everything from sleep schedule, pre-race meals and run/race execution to try to test and verify race day details.
Everything feeling good. Quick recovery from the weekend long run. Next weekend will be a cut-back in mileage while we visit family in Dallas (please warm up before we get there, Dallas). Then weekend after next enter into 18 mile territory for first time in over a year.