#quality run

Tips For Quality Run Training

This is originally from an article in USA Triathlon magazine by Bobby McGee.

I agree with it, but only after basic run fitness has been accomplished.

Tips for Quality Run Training

Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices for IRONMAN training.

Distinguish what your greatest…

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I did!  Ok, they didn't look exactly like that  - a single hill between 2 NYC avenues. 

I had seen some runners doing repeats on this hill before and it took me a while to catch on that this is what hill work was. But finally it was my turn to try it out. 

I couldn't make it to team practice and it was too dark for central park, luckily this hill is right near by and one of my gym locations sits right at the top.

Goal : 1 mile warm up || hill sprints (200-250 meters) at level 7, jog back down || 1 mile cool down [ but some how the milage for the day was 5 ... I can't get that to add up...]

Path: mile loop around the neighborhood, neighborhood hill, mile cool down on the treadmill

Intensity/Splits:

Garmin was being finicky, I turned off auto pause (any suggestions on preference?)  but it never sorted itself out, then I ran the mile on the treadmill (12:56) and ended up hitting the start button on my way home - so really screwed that one up. 

Legs felt heavy for the warm up. For the hill sprints I pushed it to a 7/8 but did the slowest jog possible on my way down.