Tag Archives: lactate threshold

H.I.I.T.

Stands for High Intensity Interval Training.  It is the secret to fitness training, and how a 101 year old set a world record for centenarian cyclist distance (in an hour).  According to the AARP, HIIT is one of the most important … Continue reading

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Day 3 Week 18 – Run Less, So To Run Fast

Cross training – yoga Finally decided to listen to my body and took today off from running.  For the past few days, I have been a living zombie with my body feels like in a coma and can’t seems to stay … Continue reading

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Day 2 Week 15 – High Volume Alternating Tempos

3.3 miles warm up, 6 mile alternating tempos btwn 8:00 and 7:40 w/ no rest, 3.3 miles cool down, cloudy & 73 degree.  Actual splits: 8:00, 7:27, 7: 59, 7:30, 8:03, 7:35. Ran the alternating tempos on local school track … Continue reading

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Day 3 Week 13 – Does Effort Count?

2 mile warm up, 5 mile tempo, 1 mile cool down, sunny & 77 degree My attempt at tempo run this morning is sincere but the outcomes are somewhat dubious.  Here is what happened: The 5 miles approximates the 40 … Continue reading

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Week In Review – 15 Jul 2018

Week Twelve of my Erie Marathon training.  Total miles ran this week: 51 (high mileage week). My weight is 146.4 pounds and resting heart rate 55 beats per minute. The bread & butter of lactate threshold training is tempo runs (and intervals).  … Continue reading

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Day 1 Week 12 – Lactate Threshold Training

2 mile warm up, 16 x 400m, 1 mile cool down, pleasant & 75 degree Today’s 400 meters cruise intervals worked a lot better than the 800s last week.  I felt more confortable with the workouts.  My paces were within target range (1:49 … Continue reading

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Day 4 Week 11 – Cruise Intervals

2 mile warm-up, 10 x 800m w/ 1 min rest, 1 mile cool-down, sunny & 78 degree Cruise Intervals are tempo runs split up into shorter distance (like 800 meters) with recovery jogs/ breaks in between.  The idea is that … Continue reading

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Day 2 Week 11 – The Right Push

2 mile warm up, 2 mile tempo, and 1 mile cool down, humid & 76 degree Determined not to deal with another 90+ degree run like yesterday, I got out early this morning to beat the heat.   Nonetheless the air was … 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 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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