HelmoAlkou

Cleburne,TX 
Today
Cloudy High 83FLow 66F
  • Temp: 79F
  • Hum: 61%
  • W: 11mph NW
FRIDAY
Partly Cloudy
High 87F
Low 67F
SATURDAY
Sunny
High 93F
Low 73F
SUNDAY
Patchy rain nearby
High 94F
Low 69F
MONDAY
Partly Cloudy
High 95F
Low 74F

Monday - February 11

Run
  • 1h 29m 31s
  • 8.90 miles
  • 10m 04s /Mi

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.
++++++++++++
Should have been Sundays WO but moved to Monday. This will show my weekly totals a little off but heck, what's one day?
This WO was NOT done on the track so results might be a little different. 56* F, strong wind (mostly off my shoulder), overcast sky.
Only did a 2 minute rest, 4 seems a bit excessive, and I've been doing 2 minutes on previous similar WO's.

01) 04m 01s; 0.50 miles; 08m 04s/mile; avg 159; max 166
02) 04m 03s; 0.50 miles; 08m 03s/mile; avg 154; max 165
03) 04m 02s; 0.49 miles; 08m 10s/mile; avg 156; max 164
04) 04m 01s; 0.49 miles; 08m 10s/mile; avg 155; max 166
05) 04m 01s; 0.49 miles; 08m 08s/mile; avg 157; max 166
06) 04m 01s; 0.50 miles; 08m 07s/mile; avg 158; max 166
07) 04m 04s; 0.51 miles; 08m 01s/mile; avg 156; max 165
08) 04m 01s; 0.50 miles; 08m 02s/mile; avg 157; max 166
09) 04m 00s; 0.51 miles; 07m 53s/mile; avg 156; max 164
10) 04m 01s; 0.50 miles; 08m 04s/mile; avg 156; max 166

Avg HR per lap: 156.4
Avg HR on 2-2-13: 157.4
Avg HR on 1-22-13: 159.8

Sunday - February 10

Run
  • 2h 09m 37s
  • 10.33 miles
  • 12m 33s /Mi

Run Base
Endurance
120
Run 2:00 very easy - don't worry about HR or pace - just run easy.
+++++
First hour with my wife, walk/run. Second hour alone, still taking it easy. Beautiful day!

1) 1h 07m 17s; 5.03 miles; 13m 22s/mile; avg 124; max 144
2) 1h 02m 21s; 5.29 miles; 11m 47s/mile; avg 131; max 155

Felt strong, felt good!

  • Health data: Sick: 3

Saturday - February 9

Rest!

  • Health data: Sick: 3

Friday - February 8

** Last of three shots, lumbar epidural steroid injection, to fix Sciatic nerve issues.

Really trying to move my run schedule around to accommodate this procedure.  What was going to be Sat & Sun workout will be moved to Mon & Tues, more than likely.  Thus Tuesday moved to Wednesday.  Then back on track.

I tried to squeeze it in but wasn't feeling good at all yesterday and still really tired making the transition off nights.  Feel much better after 10 hours sleep this morning!  Off to get the shoot.

  • Health data: Sick: 3

Thursday - February 7

Run
  • 45m 41s
  • 3.82 miles
  • 11m 58s /Mi

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Toss out HR.  Monitor was dry and not getting a good reading.  Lots of wind, again!

Not feeling good day, blah!

Wednesday - February 6

Run
  • 21m 06s
  • 1.78 miles
  • 11m 51s /Mi

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

It's the weekend!!

60*F, 90% humidity, no wind.

Tuesday - February 5

Run
  • 57m 59s
  • 6.01 miles
  • 09m 39s /Mi

Raise LT
Race Specific
60
10' wu, 10' cd. 5x5' at LT w/3' recovery.
****

Key note: it is 70 deg F with little wind, woot!

1) 05m 01s; 0.69 miles; 07m 14s/mile; avg 174; max 180
2) 05m 13s; 0.69 miles; 07m 32s/mile; avg 176; max 179
3) 05m 05s; 0.66 miles; 07m 42s/mile; avg 174; max 180
4) 05m 03s; 0.64 miles; 07m 55s/mile; avg 175; max 179
5) 05m 01s; 0.64 miles; 07m 53s/mile; avg 175; max 179

Avg per lap: 7m 39s/mile; 174.8 HR

Feb 1st results, 4 laps:
Avg per lap: 7m 14s/mile; 170.25 HR

First day in a LONG time the wind wasn't blowing 20-30 mph!  Very nice!

Night shift!  TGIF

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals