First week of Phase III is done. This went quite well. I did the VO2max workout in the gym. (90 degrees outside.) Good choice. I managed to do it and it felt OK. Hard, but fine. It was 5 x 4 minutes (3 min jogs), and I ran the fast intervals at 10 mph (6 min/mile), while the recoveries were at 6 mph (10 min/mile).
I ran the threshold run at the track, even though it was still hot. 5 x 1600 m with 1 min rests. I was aiming for 6:30 splits, but managed a bit better: 6:26, 6:28, 6:30, 6:26, 6:23. This was also reasonable.
It seems like I'm getting pretty close to 3-hour shape. In fact these training paces are spot on for a 3-hour marathon according to Jack Daniel's on-line calculator. According to that, a 3-hour marathon corresponds to 53.5 VDOT, which is 5:58 min/mile interval pace, and 6:29/mile (~6:27/1600 m) threshold.
Of course hills are extra hard, but maybe there is hope now for a 3-hour marathon in the fall.
Monday, June 8
Wednesday, June 3
Last week of Phase II was OK. I ran the VO2max workout (5 x 3 min w/ 2 min jog) around the block, and it wasn't fast... Paces were 6:13, 6:14, 6:13, 6:11, 6:11, for an average of 6:12. This shows I'm getting slower in these: 6:07 to 6:10 to 6:12. Who knows why. The weather was getting warmer, the last one was run on a day when I didn't have much sleep, I was nervous, and on my feet all day long (roofing of our house). All-in-all these correspond to VDOT about 51, quite a bit worse than what was suggested by the LT workouts in Phase I.
Also, this means that my 200's on Thursday should have been 42 seconds. Granted, I only set my GPS to 0.12 miles (193 meters) but it is still weird that I manage 38, 39, 39, 37, 39, 40, 39, 40, and 38, 39, 38, 38, 40, 39, 39, 39 without much difficulty.
The last obstacle, the long run went quite well. I drank a lot, but managed a good pace and a very strong finish on over 15 miles.
Now onto Phase III:
M: 75 min E (1 or 2 runs)
T: 20 min E + 5 x 4 min H w/ 3 min jog + 20 min E
W: 75 min E (1 or 2 runs)
T: Rest
F: 20 min E + 5 x 1 mile T w/ 1 min rest + 10 min E
S: 60 min E (1 or 2 runs)
S: 120 min L
I think I'll try to do my workouts in the gym. I took a rest day yesterday (Tuesday), because we had a family program, so I'll do my VO2max workout today. It's very hot outside, and gyms opened up on June 1.
Also, this means that my 200's on Thursday should have been 42 seconds. Granted, I only set my GPS to 0.12 miles (193 meters) but it is still weird that I manage 38, 39, 39, 37, 39, 40, 39, 40, and 38, 39, 38, 38, 40, 39, 39, 39 without much difficulty.
The last obstacle, the long run went quite well. I drank a lot, but managed a good pace and a very strong finish on over 15 miles.
Now onto Phase III:
M: 75 min E (1 or 2 runs)
T: 20 min E + 5 x 4 min H w/ 3 min jog + 20 min E
W: 75 min E (1 or 2 runs)
T: Rest
F: 20 min E + 5 x 1 mile T w/ 1 min rest + 10 min E
S: 60 min E (1 or 2 runs)
S: 120 min L
I think I'll try to do my workouts in the gym. I took a rest day yesterday (Tuesday), because we had a family program, so I'll do my VO2max workout today. It's very hot outside, and gyms opened up on June 1.
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