This may be a bit hard to follow but what I did today had two purposes. First, to prepare my body for what is coming between now and the race. Second, to mixed it up a bit. Remember, muscle has memory. Do you ever get bored doing the same ol' thing? So does muscle, in essence. It does so by achieving homeostasis (your body is constantly doing this) and even by doing the same run you will end up losing conditioning in the long run (no pun intended) if you do not change it up a bit. From what I have read, you should change up your runs about every two weeks (talking about when doing the same run).
Wednesday, September 21, 2011
8/5/11 (Friday) Run
Today I ran 18 miles in 2:10:26, After my usual warm up and running the last .25 miles of the first mile at 8.8 and 9.6 mph, I ran most of the next 14 miles at 8.1 mph. However, at mile 4.75 I ran at 8.6 mph for 1.25 miles then ran a recovery of .5 miles at 8.1 mph, Then at mile 6.5 I ran the next mile at 8.6 and at mile 7.5 ran the next mile at 8.8 mph, then backed back down to 8.1 mph. Then at mile 12 I ran the next .5 miles at 8.6 mph and the following .5 miles at 8.8 mph, then the next two miles at 8.1 mph. At the end of mile 14 I increased the incline to .5% and ran the final three miles at that incline. At the end of mile 15 I ran the next mile at 8.2 mph and began the final mile at 8.3 mph. I then increased it by .1 mph for each of the next two quarter miles then at mile 17.6 I began increasing it by .2 mph every tenth of a mile. Then at mile 17.8 I increased it to 9.3 mph and then at mile 17.9 I increased it to 9.6 mph and finished the last 100 meters at 10.5 mph.
This may be a bit hard to follow but what I did today had two purposes. First, to prepare my body for what is coming between now and the race. Second, to mixed it up a bit. Remember, muscle has memory. Do you ever get bored doing the same ol' thing? So does muscle, in essence. It does so by achieving homeostasis (your body is constantly doing this) and even by doing the same run you will end up losing conditioning in the long run (no pun intended) if you do not change it up a bit. From what I have read, you should change up your runs about every two weeks (talking about when doing the same run).
This may be a bit hard to follow but what I did today had two purposes. First, to prepare my body for what is coming between now and the race. Second, to mixed it up a bit. Remember, muscle has memory. Do you ever get bored doing the same ol' thing? So does muscle, in essence. It does so by achieving homeostasis (your body is constantly doing this) and even by doing the same run you will end up losing conditioning in the long run (no pun intended) if you do not change it up a bit. From what I have read, you should change up your runs about every two weeks (talking about when doing the same run).
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