Friday, February 7, 2014

A speed workout

Well I'm back together with Hal, but doing it my own way. I'm back to the Novice 2 program, the one I used pretty much every time, but I'm adding a few features to make it more speed-centered. He doesn't even mention pace, just log the miles. I have to disagree with that, and focus on running every last mile at race pace. Some runs I alternate miles at race pace versus whatever pace. Eventually I need to change it to 2:1 and 3:1 until I'm doing it all race pace.

Something else I'm adding is speedwork Thursday. Yesterday was 4 miles, but rather than just 4 miles, I plotted out my exact strategy, wrote it on a big index card and propped it up on the dreadmill.

Warm up:
0.0 to 0.4 miles - 5.0mph
0.4 to 0.56 - 5.1
0.56 to 0.68 - 5.2
0.68 to 0.8 - 5.3
0.8 to 0.9 - 5.4
0.9 to 1.0 - 5.5

Fast miles:
1.0 to 1.25 - 7.0
1.25 to 1.75 - 6.0
1.75 to 2.0 - 7.1
2.0 to 2.25 - 5.9
2.25 to 2.5 - 7.2
2.5 to 2.75 - 5.8
2.75 to 3.0 - 7.3

Cool down:
3.0 to 3.12 - 5.7
3.12 to 3.24 - 5.6
3.24 to 3.36 - 5.5
3.36 to 3.48 - 5.4
3.48 to 3.6 - 5.3
3.6 to 4.0 - 5.2 increasing the incline every 0.05

My hip seems to be feeling better, but now the 4th toe on my right foot is bothering me. It looks like it bled under the nail, which it did last year, always a result of too many miles on a dreadmill. It'll hurt for a few days, then eventually the nail will fall off. I'm sooooooo #$%^$% sick of this winter!!!!!!!!!!

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