Two Epic Workouts
>> Wednesday, January 06, 2010
Saturday morning, it was cold. See:
Mile 1: 6:41
Mile 2: 6:53
Mile 2-2.75: 5:04
Mile 2.75-3.5: 4:51
Mile 3.5-4.5: 6:53
Mile 4.5-5.5: 7:09
That last mile had a MAJOR uphill in it, so that's why that split sucked so bad. Overall, with a time of 37:33 over 5.5 miles (6:50 / mile), I can't complain too much. I got to the house and grabbed my camera. I knew I'd be a little frosty:
Sunday morning, I met Julia, Kelly, Steve, and Kathryn at the pool for a brutal swim workout. I got there a few minutes late, so I missed the first set. I could tell you what the workout WAS and what exactly I DID, but that would take too much time. So here's just what I did:
- 100 warm up.
- 5x100, easy, last 25 at 90%, 12 seconds rest between: 1:27, 1:35, 1:36, 1:35, 1:34.
- 30 seconds rest.
- 350 pulling: 1:39, 1:48, 1:49, 0:51.
- 30 seconds rest.
- 4x100, easy, last 50 at 90%, 15 seconds between: 1:36, 1:34, 1:35, 1:33.
- 1:00 rest.
- 250 pulling: 1:43, 1:47, 0:53.
- 1:00 rest.
- 3x100 easy, last 75 at 90%, 20 seconds rest: 1:32, 1:34, 1:35.
- 0:45 rest.
- 150 pulling: 1:43, 0:55.
- 0:50 rest.
- 2x100, 90% effort, 25 seconds rest: 1:34, 1:34.
- 0:40 rest.
- 50 pulling: 0:52.
- 0:50 rest.
- 100 ALL OUT: 1:27
- 1:15 rest.
- 100 cool down: 1:47
2500 yards total
(I was pretty proud of that final 1:27 in the "all out" 100. I did NOT think I could be that fast after such a long workout!)
The funny thing was when we got done, Kelly and Julia both told me with a sarcastic smile: "Oh dang, you didn't get any photos, did you?..." I laughed and said I got 2 before I hopped in. Here's one:
L to R: Kelly, Steve, Julia, Kathryn: all working on their "pull"
Oh, and check out the links to some recent articles in my previous post.
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13 comments:
I think it is frozen snot in the picture... ewwww.
wow. dedication right there
The frozen snot photo is amazing. Now THAT is dedication!!!! Keep it up, can't wait to hear about the Marathon!! :)
I do not understand how you can go so fast with YakTrax on! I can only do very slow, easy runs with them. I don't care if my feet are covered in grippy metal stuff...it's still ice!
im with ESH - how do you run that fast in snow/ice and with yaktrax?!!
awesome workouts steve - esp those 100s!
Hmm, wondering if I will get frozen snot this weekend when I run in Orlando. The low is going to be 26 and we start running at 5:45 am.
You make me feel like a wuss for running on the treadmill in 25 degree weather. I am totally impressed. BTW, I think it's snot.
For what it's worth, I think it's a hair.
Thanks for the winter running tips article -- for the first time ever I've had to duct tape my shoes. No need to Yaktrax yet -- we don't have enough snow.
You're a machine Frosty.
And here I am bitching about 5˚F wind chill...It's balmy here in comparison.
That pool looks like a way better idea.
Yes, I am a STEVAHOLIC!!! How about you?
You're nuts for running in that weather! LOL
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