Run Less Run Faster: Week 3 Review
Key Run #1: Track Repeats
10 Minute Warm-Up: Dynamic Stretching and 1.3 Miles 2 X 1200m's Followed by 2 Minute Recovery Intervals (RI) 4 X 800m's Followed by 2 Minute RI's 10 Minute Cool-Down: .5 Miles w/ a lot of stretching
This was a tough workout. After the 2 X 1200m’s and 1 of the 800m’s I was already fatigued. My goal to finish the 1200m’s in was 4 minutes and 17 seconds. As for the 800m’s, my goal time for each was 2 minutes and 47 seconds.
Total Mileage: 5.38
Plus2 Workout #1: Cycling Workout on the Trainer
10 Minutes Easy 15 Minutes Tempo 5 Minutes Easy 10 Minutes Tempo 5 Minutes Easy Followed by a 2.38 Mile walk with the fiance. :)
During this workout, I was more focused on getting my heart rate to match my tempo runs heart rate. I struggled to match the equivalence of 170 beats per minute (BPM). I understand that while running, I am displacing more effort b/c it is a total body workout. The highest I could get my heart rate while pedaling was 160 BPM. I may need to add more resistance to the wheel so that I am working harder. My pace on average per mile during the Tempo’s came out to be a little over 1 minute per mile. I am not a cyclist by any means. 🙂
As I got off the trainer, I realized how great of a workout I had. Mainly by the heaviness of my legs as I walked up the stairs and walked a hilly 2.38 miles w/ my fiance.
Key Run #2: Tempo Run
1 Mile Easy 5 Miles at Marathon Tempo (MT) pace 1 Mile Easy
A great workout!
1 mile Easy @ 7.0 mph
5 miles Tempo @ 9.1 mph = 6:36 pace
1 mile Cool-down @ 7.0 mph
Total Mileage: 7
Plus 2 Workout #2: Cycling Workout on the Trainer
35 Minutes Easy
Easy ride on the bike followed by some strength training.
Key Run #3: Long Run
17 Miles at Marathon Pace (MP), plus 45 seconds
***I ended up only running 11 miles. I had planned on breaking this run up so that I could run with my fiance later. I should have just knocked it out while I still had the momentum to move forward. Tisk, Tisk. Unfortunately, by the end of the day, I was feeling some tenderness in my shins and did not want to push it. Excuses!
Total Mileage: 11
Total Miles Ran: 23.38
Thoughts: Though I was off from my planned mileage, it has been so strange to get such little mileage in. Even if I did get the 27 miles completed, it feels like I am getting no where because I was training 40-50 miles per week last training session. BUT, this is the idea of the “Run Less Run Faster” program. The pros to this program is that I did not do near the speed work of this during my last training session and I feel that is what hurt me in the end. Makes me nervous, but I have heard great reviews. The bike rides have definitely helped regarding leg turnover. Here’s to week 3 in the books.
~Happy Training! 🙂