http://connect.garmin.com/activity/139761857
503D005Q
Quality Workout
7 Easy and 4 MP
11 miles done at 2:45pm
in 1:39:03 at 9:00/mile. Canal Trail.
At midpoint, 9:20/mile
avg and by end of run the avg is 9:00/mile.
Thus negative split the run.
Four of the last five miles Marathon Pace miles. Of note, mile ten at 9:07/mile with 152 feet of elevation...did not consider this a MP mile...but given the elevation...could have. By the way, ran in shorts!
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Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
|
|
1
|
0:09:43
|
1
|
66
|
6
|
9:43
|
|
2
|
0:09:21
|
1
|
36
|
144
|
9:21
|
|
3
|
0:09:37
|
1
|
39
|
15
|
9:37
|
|
4
|
0:09:04
|
1
|
63
|
0
|
9:04
|
|
5
|
0:08:59
|
1
|
29
|
53
|
8:59
|
|
6
|
0:08:58
|
1
|
50
|
19
|
8:58
|
|
7
|
0:08:49
|
1
|
15
|
53
|
8:49
|
|
8
|
0:08:37
|
1
|
32
|
54
|
8:37
|
|
9
|
0:08:25
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1
|
16
|
58
|
8:25
|
|
10
|
0:09:07
|
1
|
152
|
32
|
9:07
|
|
11
|
0:08:21
|
1
|
0
|
56
|
8:21
|
|
12
|
:03.5
|
0.01
|
0
|
0
|
8:15
|
|
Summary
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1:39:03
|
11
|
497
|
490
|
9:00
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End Week Summary: (to ensure following schedule and meeting goals)
Did you do a speed workout?
Did you do the 2 Quality workouts?
Did you run the scheduled miles?
Did you run six days?
Did you run 90 minutes of Marathon Pace miles? At end of four week period, are you ready to increase VDOT value by one unit?
Daniels: Program A: Mesocycle II, week 1 of 6. (Mesocycle II - IV : total 18 weeks)
55 Mile Peak and .80 scheduled.
Ran 38/44 scheduled miles (86% of scheduled) missing a six miler . 2 more miles would have put me at 90%. Ran 5 of six scheduled days. Did the speed workout and the two quality
workouts. Did not run the 90 minutes of MP miles…but the Saturday before
Sunday of this week…ran 11 MP miles. Not
really to concerned about the MP miles.
My primary focus this week was the specific workouts and putting in the
miles…the MP miles will be no problem…What needs work is the VO2M intervals!!!
Of note, On Monday I had 7x800s planned and did the first
two 800s. Then I switched up and ran
quarters (halves difficult to put together in 3:40). BUT…VO2M interval intensity is reached after
two minutes of running. Thus doing the
halves resulted in my reaching VO2M intensity (3:40
each half with 1:40 being at VO2M
intensity). However, running the quarters
did not get me to that intensity as they were run in 1:50.
SO…stick with running the prescribed workout; don’t
deviate. Remember the purpose of the
specific workout. Slow down if must but
complete the halves or 1000 meters. Get
the full benefit of the workout and assess the workout post run. Run smoothly, fast, but not so fast that you
cannot run the required distance! Don't chase the miles...if miss six miler, then it is missed. Do not for example do a 12 miler the next day versus the scheduled six miler the next day. Can add mile or two here and there. Don't get caught up in the making up of the miles game. You simply missed the run...try not to let it happen again. Your weekly assessment should let you know if you are slacking.
Douglas : if you run
2 VO2MI runs,
2 Tempo runs,
3 Longs and
2 Running economy workouts and
a weekly speed work
each month you are doing well.
Daniels : if you do 5 Quality workouts each two weeks
(2-3-2-3 pattern) you are doing well.
Pfitzinger : if you make 90% of your scheduled mileage you
are doing well.
Daniels (I think): Weekly miles: Repetition 5%, Intervals 8%,
Tempo 10%, Easy 25%, Marathon for 90 minutes (not all at once necessarily).
Douglas : think in terms of month –
do not restrict yourself to thinking in terms of a week period – THE MONTH:
(thus 11 Quality workouts each month on avg from Daniels standpoint).
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