Thursday, Mar. 12 - WORKOUTS! - KickRunners.com
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#1 of 6 Old 03-12-2015, 10:29 AM - Thead Starter
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Thursday, Mar. 12 - WORKOUTS!

Good afternoon, TEAM LIT!

der Kaiser: I hear you on the limited routes due to snow. I was doing and really still am the same bulldonkey routes over and over. They're only like 4 mile or less. I am just now finally able to branch out a bit more.

Double for me today...

4.5 mile easy, slow run early this morning.

Then at noon...

Mona Fartlek
6.2 miles in 41 min (incline @ .5%):
o WU:
- 5 min ramp to 8.0 mph (7:30 pace)
- 2 x 1 min @ 10.0 mph (6:00 pace)
o Mona Fartlek:
- 2 x 90 sec @ 10.2 mph w/eq rest as jog @ 7:30
- 4 x 60 sec @ 10.4, 10.6, 10.8 and 11.0 mph w/jog @ 7:30
- 4 x 30 sec @ 11.2, 11.4, 11.6 and 11.8 mph w/jog @ 7:30
- 4 x 15 sec @ 12.0 mph w/jog @ 7:30
o Extra Credit:
- 2 x 1 min @ 12.0 mph (5:00 pace) w/2:30 jog @ 7:30

Nailed this workout with the 2 x 1 min @ 5:00 pace at the end. I was originally hoping to go 3 x 1 min but decided that I'd quit while I was ahead. Because although I was mostly smooth, I almost lost it on that 2nd interval at 5:00 pace.

All in all, this workout is getting "easier" in that I am going faster and feeling smoother, though there's nothing easy about this.

Great day, friends!
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#2 of 6 Old 03-12-2015, 10:45 AM
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Longest run since August. Felt mostly great and adjusted as necessary. Doing the 1:1 plan I covered 4 miles! 'Long' run for the week is done!
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#3 of 6 Old 03-12-2015, 11:25 AM
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Good to hear that you had a mostly great run, Sparty ... Way to work your way back...

Ellipticating for me - bit of 70's tunes (Roberta Flack, Van Halen, Heat Wave, Bee Gees), bit of "Who Wants to Be a Millionaire". 6.14 ellipta-miles in 40 minutes (6:30 pace - 40-75% resistance in 5 minute intervals).

Geo.
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#4 of 6 Old 03-12-2015, 01:42 PM
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Way to go, Thor!
Sparty - "long" is all relative! Keep up the good work!
Geo - nice music selection, Sounds fun.

Total DOR. "Cumulative fatigue" , one of the key elements of the Hansons plan, is peaking at the right time for me. Dead tired. Plus something queasy in my stomach for the last few days. Not feeling well. I'm hoping by tomorrow 5pm I'm good to hit the pavement for 12miles.
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#5 of 6 Old 03-12-2015, 03:50 PM
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Thor, I assume that base workout is programmed? If not, that is a lot of button pushing to remember.

Had a dental appt in the new city, so i worked from home. That allowed me to get out at noon for about four miles. I worry a little about blinding drivers with my deeply wintered white legs, but everyone seemed ok.
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#6 of 6 Old 03-16-2015, 01:01 PM
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I did the Fit Rev Fit Cross class at 6:15 then came home and did my long Z2 run for 7 miles then met Robin at the pool in the afternoon for 1600 threshold 100s swimming. Good times.
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