If you wanna run fast, you've gotta run fast...

Friday, March 22, 2013

Designing a workout...

Happy Friday!
6 days after Get Lucky, and I feel great.  Feet might be a little sore, but I think that's because I'm old...
Wednesday I went to Life Time to continue my work on Epic #25...a combination of workouts 13 and 21...so here's how it went:
30 minutes on the bike as written in Epic #21
2 MILES run at 9.2 (6:34 pace)
15 minutes on the bike
1 x 1 MILE at 9.5 (6:22)
15 minutes on the bike
1 x 1 MILE at 9.8 (6:10)
15 minutes on the bike
4 x 2 MINUTES at 10.0, 10.2, 10.0 and 10.4
2 minute breaks at 7.3
20 minutes on the bike...
Ok, not killer or EPIC, but it's a workout in the making.  Eventually I'd like to get this dialed in where the 2 mile leg is run at :10 under HM (Half Marathon) race pace, the 1 mile legs run :20 under, and the 2:00 legs run at :30 under.  ...so given my current fitness level at 1:26, I should be able to roll through the 2 mile at 9.4, the 1 miles at 9.7 and the 2:00 legs run at 10.0... I'll give it another shot in 2 weeks...

The rest of the week?
Sunday March 17th: 75 minutes on the trainer at LT...Z2+
Monday March 18th: 7 miles of easy running at 7:39 avg/Lift at LT
Tuesday March 19th: OFF Day with core
Wednesday March 20th: EPIC 25
Thursday March 21th:  1:40 run outside...averaged just under 7:30 (7:29.98) pace for the run, but brrrr! ...is it ever going to warm up?
Should end up with 40 miles of running and 4.5 hours on the bike for the week...and a lot of core :)

I WILL be in shape when I turn 50 in May!

Have a great weekend!

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