Distance: 60 miles
Time Running: 8:40
Avg Pace: 8:40
Time Ancillary: 3:30
Mon Feb 18
Prescribed: EZ/MOD 60
Executed: WU + 7.5 in 1:01 (8:08avg) + CD + Pandora Core + 45min AIS
It took a while for this run to become enjoyable. The temp was 12F with a windchill of -8F thanks to the 25mph+ gusts. I ran short loops ranging from 1 to 2 miles so I would not spend too much time with a headwind. Thanks to the nice weather yesterday along with the snow, there was a great deal of ice and frozen slush, making the footing a bit sketchy at times, however I never came close to falling. That meant I could not run quite as fast as I wanted, but as my coach said "Your body does not know paces, only effort", so it was still an effective run
Splits: 10:05 9:52 8:27 8:12 8:13 8:12 8:04 8:02 8:02 8:22 9:17 9:36
Satisfaction: Very high
Executed: 2 mile regeneration run
Tue Feb 19
Strength Endurance Circuit
Prescribed: WU + 6x (600m @ 95% 5k pace + 50m jog + exercises + 50m jog) + CD
Executed: 6.75 miles in 55 min (8:08avg) + AIS
Due to the -42 wind chill, I paid the absurd $9 to use the Rec Center. The pass is good all day, so I'm probably going to go one or two more times and get my moneys worth. I was going to do the practice on the indoor track, but when I arrived I found out it was a 18 lap mile and jumped on the treadmill instead. It was nice to not be wearing three layers on my chest during a run, not going to lie.
Executed: PM 3.6 in :30 regeneration run
Wed Feb 20
Prescribed: EZ 40 + AIS
Executed: 3.5 miles in 31:30 (9:00avg) + AIS
I cut this run short because, well, it was -25 wind chill and I was not in the mood to freeze my ass off for any longer than I had to. 30 minutes is the minimum I have to run to not be fined $5 by GymPact ;) Within just a couple minutes I had a frost developing on my beard thanks to the headwind for 16 minutes. However, running back with a tail wind, I even unzipped my jacket for a while :)
Satisfaction: High
Executed: PM 2 mile regeneration run
Thur Feb 21
Prescribed: EZ60 w 6x70m max hill sprints
Executed: 7.51 in 60:51 / 11.51 in 1:39 total + 30min AIS
Really great workout. The EZ60 at an 8:06 avg felt incredibly comfortable, I'm very pleased with that pace. Nothing much more to say about the run. I went into it w/o any food. The stomach was a bit hungry as I did my lunge matrix warm up, but once I got running everything was going at 110%
Satisfaction: Very high
Splits: 9:36 9:22 8:06 8:13 8:05 7:52 8:00 7:58 8:19 9:10 10:06 9:54
Fri Feb 22
Prescribed: WU + 12x (200m @ 3k pace + 200m jog) + CD
Executed: 8 miles in 1:12 + 10min Aries/strength + 15min AIS
Due to a fresh snowfall, the ground was a bit slippery. It was no problem during the wu or cd, but while running at 3k pace every single step slid back a small amount. No matter though, still felt nice to open up the throttle a bit!
Splits: 9:52 9:31 7:51 7:51 7:38 9:17 9:16 9:55
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| A friend sent me this photo, 2500 miles! |
Prescribed: EZ70 + AIS
Executed: 8.01 miles at 8:21 avg
ITS SO WARM OUT!! 15F and no wind means I wore shorts!
Splits: 8:42 8:29 8:24 8:23 8:12 8:16 8:18 8:22
Executed: PM 3.1 mile regeneration run
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| Doing laps |
Rest day
2 comments:
hey kyle,
it sounds like you're even more of a hardcore winter runner than i am!
are you running the phase at all? i can't wait to try them out, and give my online review of them. i think that they look like an absolutely fabulous shoe (technically speaking)!
Hey Patrick! I have about 450 miles in a pair of preproduction Phase, love them :) Not sure if I love them more than the Form, but they are a damn good shoe!
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