Speedplay

Well, I get an A for effort...

My run got interrupted at 4:45 this morning.  Was a mile and a half into it...

Was supposed to do five one mile repeats at 10K pace, total 7 miles.  It would have been hard.  I'll find out next Tuesday...

What can you do?  Life sometimes gets in the way, dammit.

Speedplay: Hills

It was my second attempt at the Sisyphus Session.  It went better this time, despite legs so tired going down stairs is uncomfortable.  I modified it a bit, starting at level 3 rather than 4, and added a minute of recovery between sets.  I also added another minute to that before the last set--I needed a little more time to get mentally ready.

But that's what the marathon is all about--running on tired legs when your brain is telling you to stop.  Pushing on, believing you can do it--knowing you can.

Here was this morning's workout, started around 4:40 AM:


The Sisyphus Session

Warm up (wake up) 10 minutes (8:50ish pace)

Set 1 (8:27 pace):
30 seconds @ 3 percent incline
30 seconds @ 1 percent incline
60 seconds @ 3 percent incline
60 seconds @ 1 percent incline
90 seconds @ 3 percent incline
90 seconds @ 1 percent incline

3 minutes easy (8:34 pace), 1 percent incline


Set 2 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline

3 minutes easy (8:34 pace), 1 percent incline

Set 3 (8:27 pace):

30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline


2 minutes easy (8:34 pace), 1 percent incline

Set 4 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline

90 seconds @ 6 percent incline
90 seconds @ 4 percent incline


3 minutes easy (8:34 pace), 1 percent incline

about 8 minutes cool down, slowing gradually to 9:05 pace

52 minutes-ish...can't remember exactly. 6 miles.

My soaked shorts and jogbra are hanging on my tub.

Speedplay: Hills

It's my 36th birthday today, so I had to do something with 36 in it.  So...  36 minute workout, which turned out to be 4.2 miles.

Warm up 10 minutes

Four sets of:
1 minute at 3%
1 minute at 4%
1 minute at 5%
2 minutes at 1% recovery

6 minute cool down

Sorta Crossfit-like workout now that I look at it!  It was an easier version of last week's hill treadmill workout...  I haven't been sleeping well and much, so I have to be careful not to overdo it.  I'm not good at taking rest days.

But happy birthday, me.  :)

Speedplay: Hill workout

The Sisyphus Session

Warm up (wake up) 10 minutes (8:50ish pace)

Set 1 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline

2 minutes easy (8:34 pace), 1 percent incline


Set 2 (8:27 pace):
30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline

2 minutes easy (8:34 pace), 1 percent incline

Set 3 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline
90 seconds @ 6 percent incline
90 seconds @ 4 percent incline

2 minutes easy (8:34 pace), 1 percent incline

Set 4 (8:27 pace):
30 seconds @ 7 percent incline
30 seconds @ 5 percent incline
60 seconds @ 7 percent incline
60 seconds @ 5 percent incline

3 minutes easy (8:34 pace), 1 percent incline

5 minutes cool down, slowing gradually to 9:05 pace

43 minutes-ish...can't remember exactly. 5 miles.


Adapted to the treadmill from the workout found at http://running.competitor.com/2012/02/training/workout-of-the-week-the-sisyphus-session_22493

MAN would I kill to do this workout at the place where they took the picture in the link above.  Ugh.  Trying to appreciate what I've got--beyond amazing health and strong legs--but seriously, one day I will run in California.  One day.  And can I just move to Colorado tomorrow?!

Anyway, this was another tough workout, and would have been at any time of the day.  It was so tough, though, that it went by quickly.  Had to focus pretty hard on getting through it.  Now I have to stay hydrated through the day, and try and roll out on my trusty rusty foam roller later tonight after kids' bedtime.  Which I am already looking forward to...is that bad?

Definitely try out this workout.  If you do the last 90 second on the fourth set, I'll send you a gold star...

Speedplay: Hills

My morning...

4:30.  Stumble out of bed and into running clothes.


4:35.  While lacing up, watch this:

4:40.  Hop on treadmill.


Here was my workout:


Warm up 10 minutes (9 min to 8:34, the pace at which I did the rest of the workout)


Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2 minutes recovery @ 1 percent incline


Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ 1 percent incline


Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2 minutes recovery @ 1 percent incline


Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2 minutes recovery @ 1 percent incline


Set 5: steady pace 1 minute each @ 3, 4, and 5 percent incline
2-3 minutes recovery @ 1 percent incline


Cool down (run at 9 min pace) 8 minutes


Walk 5 minutes.


5 miles total.


5:30.  Shower

5:40.  Take youngest son from my husband (grateful my run wasn't interrupted due to his 5:15 AM wake up time!)

My legs--after yesterday's 160ish air squats and this workout--are TOAST.  I pulled it off because I was asleep by 9 PM. This was a great workout.  I might do it again next Tuesday!

Speedplay: Hills

4 miles, hills.  Treadmill.
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Woke at 4:45...after not being able to sleep (thanks to thoughts & west coast time).

Warm up = wake up.

1 mile warm-up, 1.5% grade
2 x 3 min at 3%
2 x 2 min at 4%
2 x 1 min at 5%
2 x 30 sec at 6%
.75 cool-down, 1.5%

Total: 4 miles, 34:25 min
warm up at 8:57 pace, workout at 8:34 pace.