Tag Archives: interval training

Day 3 Week 17 – Maximizing High Volume Workout

3.3 mile warm up & cool down, 3 x 2.5 mile intervals with 5 min jogging break in-between, sunny & 76 degree Ran tempo intervals today to put some buffer  between now and Sunday for recovery.  So I will be … Continue reading

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Day 1 Week 16 – Tempo Intervals Reappraised

2 miles warm up, 6 x 1 mile @ 10K pace w/ 90 second rest, 1 mile cool down, sunny & 84 degree Today’s tempo intervals was more ominous in thoughts than in reality.  First, the weather.  The sun was … Continue reading

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Day 1 Week 13 – Long Cool Down!

2 miles warm up, 6 x 1 mile (90 sec rest), 2 miles cool down, sunny & 82 degree Believe it or not, the hardest part of my workout today was the cool down.  Yup! I walked it because I … Continue reading

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Day 4 Week 19 – My Evolving Marathon Pace

2 X 3 mile @ MP w/ 3 min rest, 1 mile warm up & cool down During the taper, I have been honing in on my marathon pace including today’s interval workout.  It seems finally that my marathon pace … Continue reading

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Day 6 Week 16 – Running Surges

14  mile long run with 6 x 90 second surges @ 5K pace and 5 min easy jog in-between the surges At the beginning of today’s run, my legs felt sluggish.  Not a good sign.  Perhaps the built up of … Continue reading

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Day 3 Week 16 – Thoughts on Tempo Intervals

6 x 1 mile @ 10K pace (7:42) w/ 90 sec rest, 1 mile warm up & cool down, overcast, 72 degree Fahrenheit Ran today’s tempo intervals over a mile course back and forth.  My time were as follows: 7:22, … Continue reading

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Day 1 week 16 – Hill To Tempo

4 x 90 sec hill repeats at 7:00 w/jog down rest, 3 min rest, 3 miles @7:39 – 7:57, humid (thanks to hurricane now turned tropical storm Nate), 72 degrees. Another marathon specific run today, hill to tempo.  The hill … Continue reading

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Day 3 Week 15 – The 400s

  16 x 400 @1:51 – 1:54 pace w/ 28 sec rest, 3.3 mile warm up & cool down, another beautiful day with the morning temperature in the low 60s. The 400 meter is one of the lactate threshold workouts … Continue reading

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Week In Review – 3 Sep 2017

I reached the half way point of my 20 week marathon training. Obviously it is still a work in progress.  But so far my progress is trending in the right direction (my marathon pace went from 8:40 to 8:26 so … Continue reading

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Day 4 Week 10 – Threshold Intervals

  3.3 mile warm-up, 3 x 1.5 mile @ 7:52 to 8:01 pace w/ 90 second rest, 3.3 mile cool-down Threshold interval is known by many names: tempo interval, cruise interval, etc. just to name a few.  But basically, it … Continue reading

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