WEEK 6 - All runs at John A. Phillips Park, unless otherwise noted.
Dec 6 - Easy Run. Ran 5 miles in 39.10 (7:49 p/mi).
Weather - 28/17/54%; WSW15; Cloudy
Weight after run - 148
Shoes - Nike Zoom Elite4 (green)
Dec 7 - Marlboro Retro Fitness
Attempted the Ryan Hall's Newton Hill Simulation Run in preparation for Boston's infamous hills that begin at around mile 16. It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast! The 0% incline that I noted is supposed to be at 1% under Ryan's workout. Also, it calls for running a total of 16 miles before starting the hills, for good reason! I ran 9 miles, then got into the hill workout! I'll get there eventually!
8 miles in 1 hour (7:30 pace); 1 mile at 7:20 pace; then the following is supposed to be all at the 7:20 pace, but needed to slow down at the 0% incline to recover! Whew! This workout kicked my ass!
Mile 0.0 - 0.7 @ 3% incline
Miles 0.7 - 1.7 @ 0%
Miles 1.7 - 2.0 @ 6%
Miles 2.0 - 3.4 @ 1%
Miles 3.4 - 3.8 @ 4%
Miles 3.8 - 4.4 @ 0%
Miles 4.4 - 4.8 @ 6%
Followed with 1.2 miles in 8:06, then cool down of 1 mile barefoot for about 12 minutes.
Total mileage = 16
Weather - Indoors
Weight after run - 146
Shoes - Nike Zoom Skylon (orange)
Dec 9 - Easy Progression Run. Ran 6.21 miles in 45:36 (7:20 p/mi). Splits = 7:54, 7:46, 7:35, 7:17, 7:04; 6:40, 6:11)
Weather - 25/15/43%; WNW11; Clear
Weight after run - 148
Shoes - Nike Zoom Elite4 (orange)
Dec 11 - Hard Progression Run! Ran 9 miles in 1:00:13 (6:41 p/mi). Splits = 7:08, 7:07, 6:51, 6:50, 6:49, 6:38, 6:29, 6:14, 6:03.
Weather - 27/27/66%; WNW3; Sunny
Weight after run - 147
Shoes - Nike Zoom Elite4 (green)
TOTAL WEEK 6 = 36.21 miles