Runervals 5.0 10K Strength Builder

I love Coach Troy and have been hanging with him for about 8 years now I think, but this is my first second time around with Runervals 5.0, with last week being the first. I knew this was going to be a hard workout when Coach gave us a 10 mins warmup, he refers to this has a strength builder but I see it as a Tempo hilly workout, not even sure what to expect from Runervals 4.0 Up, Up and Up Hill Climber, if we are climbing to 5% @ 10k pace.

Disclaimer I did not do my 10k pace still in no shape what so ever to do this workout at this pace, I started out at Marathon pace but the last 2 mins was rough so drop down 0.2.

The workout is simple really 10 mins warmup with striders then 5x6mins @10k pace varying incline from 0% to 5%, starting at 0% each minute take up incline 1%, last week I could only handle 3 rounds, this week I made it to 4 but decided to save round 5 for another day after Coach said we were going up by 2% every minute not mentally there yet.

I know lots of people whine about the treadmill but there are so many great workouts out and no matter how much I try unless I have someone pacing me there is no way I am going to get this kind of workout done or even find the hill to do it this good, each tool just like everything has it's place.

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Irongirl Runerval Workout B

Not sure what happened yesterday, left work with a nasty headache, got home made dinner and got in bed at 7pm to read but was out like a light within 5mins, woke up at 1am and went right back to sleep till about 4am. Wasn't even tired just had a headache, feel fine today
Irongirl Runerval Workout B, wow those ladies are speed demons, 10mph at a 5% grade, this was my first time doing B and I actually enjoy it, as long as I don't get carried away with my base pace.

S90: Total Body, this is a nice short one, great mix of weights and plyo

I am only doing S90 through March, I think am going to RKS in April

Hill Training

Today goal was learning to walk fast up a hill and then get back to running immediately when off the hill. I do this on the treadmill because it works better for me, so adjusting the incline from 5% - 12% walking as fast as I can then 5x1 mins sprints @ 10k pace with 30sec recovery are sprinkled in, at about the 40 mins mark finish with 5x2 mins sprints @ 10k pace with 30secs recovery, then finish walking at 5% to get to 4 miles.
After the walk did the second half of Cathe STS Chest, Shoulders & Biceps.

The one thing I am beginning to wonder about is how expensive running higher miles are going to get, by my calculation my shoe that is only less than 3 months have over 200 miles already so I will need to start rotating with another pair soon, so by the time my marathon rolls around in May, I will be on my third pair of shoe. Looks like having  a shoe sponsor will be great but I do notice that my form is probably getting better because upon inspecting my shoe today after 200 miles there is no wear at the bottom, normally I have a wear at the outer edge of both shoe by the second week.

Started Cathe STS this week and I have to say my muscles are loving the return to weigh lifting, the biggest surprise though was how much DOMS I got from the leg workout, I discovered muscles I never knew I had.

Hill Reps

Dynamic Flexibility 10 reps of each

1 mile warm up @ recovery pace (5.2mph-1.5% incline)

4x75secs @ 1 mile pace (8mph- 3% incline)
2 mins active recovery

1 mile cooldown @ recovery pace (4-5.4mph incline)

I was very winded after the last hill workout so I started the cooldown below recovery pace.
Stretch on my own.

My legs felt better today than yesterday and I was able to do all the hill reps with no problem. I have an appointment schedule with my Chiro Dr. since my right foot is still not 100%

Didn't get up this morning knew I wasn't since I didn't get to sleep till after midnight and sleep is essential ti my recovery. So after work went down to Pine Hollow, on schedule today was 6 miles @ base pace with 5x0.24 hills with one min rest well decided to just do 6 miles of hill training, started at Pine Hollow to Little Meadow then up around the cross country trail, going around the Sound of Music Hill and heading back to the parking lot up the hill, rest for about 2 mins and head back. Pine Hollow to little Meadow was harder. After 4 miles decided to change route since there were so many deers, I guess, they are serious about 6pm dinner time and they really weren't moving either when they saw me then I got chase by a bumble bee, think it make be the top I was wearing, aqua blue and the bee must I thought I was a big flower. There were lots of bees and butterfly around quite beautiful. Changed route to down the hill from the parking lot, up and down the sound of music hill, around the hill head towards the lake and loop back for mile 5, just about the same for mile 6 but I did that barefoot, and it felt great. After the run, one of the cross country parent came over to talk to me and ask how many times I did the hill and why. Didn't really count and because I can. :) Did a thorough yoga stretch and 20 pushups before leaving the park. Back home a yoga warm up and CLX Lean 2 Activity Route: -- Elev. Avg: 875 ft Location: Peninsula, OH Elev. Gain: -23 ft Date: 08/17/09 Up/Downhill: [+833/-856] Time: 05:25 PM Difficulty: 4.4 / 5.0 Weather: Fair 87 F temp; 46% humidity 89 F heat index; winds SW 12 Performance Distance: 6.05 miles Time: 1:10:49 Speed: 5.1 mph Pace: 11' 42 /mi Heart Rate: 152 bpm (Avg) Calories: 804 173 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 09m 13% 0.57 mi Zone 3 143 - 163 1h 00m 84% 4.91 mi Zone 2 122 - 143 0h 13m 18% 0.83 mi Zone 1 102 - 122 0h 05m 7% 0.08 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 12' 05 +0' 23 5.0 -0.2 145 -89 ft 2 10' 41 -1' 01 5.6 +0.5 157 +52 ft 3 12' 33 +0' 51 4.8 -0.3 152 +10 ft 4 12' 52 +1' 10 4.7 -0.5 151 0 ft 5 15' 49 +4' 07 3.8 -1.3 154 -29 ft end 12' 44 +1' 02 4.7 -0.4 153 +13 ft Versus average of 11' 42 min/mile

Posted from bimlog.com Data below is from Garmin Connect, Split Hours:Minutes:SecondsTime milesDistance feetElevation Gain feetElevation Loss minutes per mileAvg Speed minutes per mileMax Speed beats per minuteAvg HR beats per minuteMax HR Summary 01:10:49 6.05 1,128 1,148 11:41 06:09 152 173 1 00:10:44 1.00 98 156 10:44 06:52 145 167 2 00:11:09 1.00 170 121 11:09 06:09 158 169 3 00:11:45 1.00 151 147 11:45 08:59 155 167 4 00:11:32 1.00 188 213 11:32 08:08 151 173 5 00:12:36 1.00 311 326 12:36 08:19 152 171 6 00:12:14 1.00 178 185 12:14 08:57 152 170 7 00:00:44 0.05 32 0 13:51 11:22 153 155

3.5 miles this morning before heading to work, running late yet again since I had an 8am meeting so moved weight work to after work. Dynamic Flexibility 1 mile @ recovery pace (5.4mph) 5x90secs @ 1 mile pace (8mph) forgot to set the incline to 6% 1 mile @ recovery pace (5.4mph) After work went over to Pine Hollow to run hills since I skipped it this morning, the goal was to do 5 sets but in a way ended up with 7. The first one I did to figure how what the distance was, so as to be able to get a consistent result, the second one forgot to start the timer so decided to just plug the info into the garmin so I wouldn't have to worry about it but still messed up the end of the first and the start of the second. Into the garmin, under interval training plug in 5x0.24miles with 1 min recovery, I was able to run up and down although slow without walking, so now the goal is to do this faster, I also like the fact that my heart rate stayed mainly in zone 3. On the map all the running took place on the "C" shaped section but when I was done ran straight through to back to the parking lot without stopping. Got back home and did CLX Push 2 skipping the warmup and Barry's Bootcamp Mission Specialist Lower Body Advanced, stretch on my own. Performance Distance: 1.50 miles Time: 0:20:34 Speed: 4.4 mph Pace: 13' 43 /mi Heart Rate: 153 bpm (Avg) Calories: 203 173 bpm (Peak) Map Elevation (ft) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 33% 0.50 mi Zone 3 143 - 163 0h 13m 62% 0.95 mi Zone 2 122 - 143 0h 05m 26% 0.33 mi Zone 1 102 - 122 0h 01m 5% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi

Posted from bimlog.com Hours:Minutes:Seconds Time miles Distance feet Elevation Gain feet Elevation Loss minutes per mile Avg Speed minutes per mile Max Speed beats per minute Avg HR beats per minute Max HR calories Calories 00:20:33 1.50 371 331 13:40 07:59 155 173 203 00:02:42 0.24 41 58 11:16 08:03 149 171 24 00:01:00 0.07 28 9 15:17 09:42 151 163 8 00:03:11 0.24 57 58 13:20 07:59 157 169 37 00:01:00 0.05 0 25 20:08 11:19 144 157 7 00:02:44 0.24 46 36 11:23 08:15 156 169 25 00:01:00 0.04 0 13 24:02 08:51 147 161 7 00:02:49 0.24 60 39 11:45 09:50 157 167 28 00:01:00 0.04 0 9 26:26 10:42 150 161 8 00:03:12 0.24 88 43 13:23 09:27 157 173 27 00:01:00 0.09 0 39 10:46 09:01 166 172 11 00:00:53 0.02 50 0 50:57 26:16 158 171 21

Dynamic Flexibility
4miles
1.5 miles @ recovery pace (5.4mph)
4@90secs@5% incline 8mph/2 mins recovery
1.7 miles @ recovery pace (5.4mph)

CLX Push 2 skipped warmup - 29mins

Barry's Bootcamp MS Lower Body Beginner- 12mins

Core Fusion: pilatesplus : thigh & glutes

Dynamic Flexibility
3 miles @ base pace (5.5-6mph) with 3x1mimute @1 mile pace (7mph)
1 mile @3mph 10% incline or 6mph @8% incline
CLX Burn 1

I was going to join the Thursday trail group for a run but the TPM (tire pressure monitor) on my car came on, I stopped and checked but there was no visible flat but the front passenger tire only had 26psi, so I stopped at the Getgo gas station and added air to it got it up to 33psi but it dropped down to 28psi before I got home. I decided to make a quick trip to Walmart to have it check but they claim they do not have the tool to put the tire back once they take it off so I called the dealer instead and made an appointment for tommorrow. So to make a long story short I didn't want to risk getting stuck out in the park.

Had to really get moving this morning, no time to hit the snooze bar since I scheduled a 7:25am mammogram, I figure out if I am going to be getting my boobs squeezed and not allowed to wear deodorant or perfume I better get it over with early, instead of thinking about it all day.

Dynamic Flexibility-range of motion is getting better and limited pain on left hamstring and butt

1.5 miles @ recovery pace (5mph)
1x1min @ 7%incline-7mph
1.5 miles @ recovery pace (5.4mph)

Barry's bootcamp Mission Specialist Beginners-miss doing this, really an effective quick workout.