Today begins Week 5.
Begin training at VDOT 42 paces.
http://connect.garmin.com/activity/145730794
516D18Q
Quality Workout scheduled:
2 Miles Easy pace.
Sets of 5 minute hard with 4 minute jogs to total 8% weekly mileage. (50 mi. x8%=4 miles. 4miles @ 7:26/mile
= 29:44 or about 30 minutes…thus 6 repeats)
Did: The Canal Trail route at 3:11pm. Ran 6.09 miles in 55:57 at 9:11/mile.
I stayed at 5K pace of 7:26/mile
for the most part for the six repeats. However,
I did not run the repeats for the prescribed times. I held the pace for 90 seconds to two
minutes.
I have to get better at these VO2MI workouts and holding the
pace for longer periods.
Next time I run this type of workout, I will go for half
mile repeats. Thus each rep should be
done in 3:43 – not the full 5
minutes – but closer to five minutes than what I ran today. I will run at a speed that will allow me to
make the distance while of course aiming for 7:26/mile.
Once can do this…go for the five minutes.
So did about nine minutes hard versus 30 minutes hard. For now…consider this a Quality workout. Really not a quality workout…but you gave it
a shot. Consider it so.
Possible factors on poor results: Toggling between the
Garmin watch fields to determine time/pace/distance, going out too fast and
slowing, the 14 miler yesterday, haven’t done enough VO2MI workouts to carry
the pace for 5 minutes, not fit enough to do this yet. Further assessment needed.
I have a tempo quality workout planned for Saturday.
I may do another quality workout before then (tempo run of 60
minutes @ 8:18/mile or something
similar).
I know I can easily carry the VDOT 42 Easy and Marathon
paces for long distances. I suspect the
VDOT 42 tempo runs will not be a problem.
The VDOT 42 repetition runs at 200 meters will not be a problem…Carrying
the VDOT 42 rep pace for 300 meters at 6:49/mile; well that will need some work
as I had difficulty putting together the slower 5K pace for the 300 meter distance as seen below!
Carrying the FASTER paces at 300 meters and more are proving
difficult! The Repetition and 5K paces
for extended periods: that is what needs improvement!!!
A work in progress.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:18:35
|
2
|
76
|
53
|
9:17
|
|
2
|
0:02:09
|
0.29
|
37
|
0
|
7:26
|
|
3
|
0:04:00
|
0.39
|
0
|
17
|
10:23
|
|
4
|
0:01:11
|
0.17
|
0
|
0
|
7:01
|
|
5
|
0:04:00
|
0.4
|
6
|
13
|
9:55
|
|
6
|
0:01:05
|
0.14
|
16
|
0
|
7:33
|
|
7
|
0:04:00
|
0.4
|
0
|
0
|
10:05
|
|
8
|
0:01:33
|
0.21
|
0
|
0
|
7:29
|
|
9
|
0:04:00
|
0.41
|
0
|
23
|
9:50
|
|
10
|
0:01:30
|
0.2
|
0
|
19
|
7:25
|
|
11
|
0:04:00
|
0.4
|
49
|
0
|
9:54
|
|
12
|
0:01:28
|
0.19
|
0
|
0
|
7:48
|
|
13
|
0:04:00
|
0.41
|
0
|
13
|
9:41
|
|
14
|
0:04:27
|
0.48
|
0
|
40
|
9:11
|
|
Summary
|
0:55:57
|
6.09
|
184
|
179
|
9:11
|
| 