What was the secret? They wanted to know, in a thousand different ways they wanted to know THE SECRET. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart rending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his running shoes. - John L. Parker

Sunday, April 13, 2014

Rite Aid Cleveland 10k Training: Weeks 15 and 16

I finally got back on track these past two weeks (pun intended).  I got my mileage back into the 60's and I did my first track workout of the season.  I'm trying a new approach for my workouts this training cycle.  Inspired by this article, the plan is to mix in workouts where I go on shorter rests but run smoother more relaxed intervals.  Hopefully, this will keep things more aerobic and help in longer races.  The first week I ran 800's mostly in the 2:45-2:50 range but with a quick 200m recover (all the recovery 200's were 55 sec or less).  The old Brian would have tried to hammer each one in 2:30 and then slow jogged a 400 in between.  Hopefully, this approach will work better and keep me healthier.

My next race will be the Cleveland 10 Miler in two weeks.

Week 15:

Monday: AM - 5 mi easy
               PM - Track workout - 6x800m w/ 200m recovery - 2:47, 2:45, 2:47, 2:49, 2:52, 2:49

Tuesday: AM - 5 mi easy
               PM - 3.1 mi easy

Wednesday: AM - 5 mi easy
                    PM - 7.8 mi easy

Thursday: AM - 5 miles easy
                PM - 3.3 mile tempo, 5.3 mi total

Friday: AM - 5 mi easy
            PM - 4.8 mi easy

Saturday: Bob Kahn Invitational - 1500m: 4:33, 800m: 2:16 - 5.5 mi total

Sunday: 5.7 mi easy

Total: 62.6 miles

Week 16:

Monday: AM - 5 mi easy
               PM - Track workout - 6x1000m w/ 200m recovery - 3:36, 3:34, 3:32, 3:29, 3:30, 3:26

Tuesday: 5 mi easy

Wednesday: AM - 5 mi easy
                    PM - 7.8 mi easy, 5x 10 sec hill sprints

Thursday: 5 miles easy

Friday: AM - 5 mi easy
           PM - 5.5 mile tempo, 7.5 mi total

Saturday: AM - 4.8 mi easy
               PM - 7.8 mi easy, 5x 10 sec hill sprints

Sunday: 10.7 mi long run

Total: 69.7 miles

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