Carlene, Jacquie and Ken’s Excellent Half-Marathon Adventure Web Site!
Feb 6/02 — Carlene: Great week
Feb 4, 2002 Jan 28 - Off
Jan 29 - Bike 55 min - Spinervals Intervals 1.0 tape
Jan 30 - Club run - tempo run approx 9K
Jan 31 - Off (snow/ice storm)
Feb 1 - Bike 45 min - Spinervals Clydesdale tape
Feb 2 - Run/Bike brick workout - run 3.6K, bike 30 min
Feb 3 - LSD run - hilly route, approx 11.25 KRun 23.85K, Crosstrain 76 minutes
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Well... this last week was a great training week for me. I have been having fun using my new Spinervals video tapes and they are increasing the intensity of my bike workouts. I am really hoping this will pay off with better bike times when winter gives way to spring. Till then, they are keeping me interested which is a huge improvement over biking while watching TV or listening to CDs.
My running this week was surprisingly great. Wednesday night I was running with the club and my coach was running beside me. She suggested I lengthen and intensify that workout and skip the hill workout planned for Thursday because she knew a big storm was coming. So... with her help pacing me, I did a fast tempo run and logged 9K in just over 51 minutes. That's better than my 10K PR pace. WOW!
Sunday's LSD went just as well. It was cold, windy and snowing but - knowing that the hills in Kentucky would beat me up in April if I didn't train for them - I dragged my butt out to one of my favorite LSD courses. The route is out and back along a road that is nicely quiet on Sundays.
There is one big hill. I did 2 circuits, which meant I got to climb the hill 4 times. In the summer I trained on this hill some and aimed for 36 minutes for a circuit (5.35K). I sometimes managed that for the first circuit but never for the subsequent ones. Sunday I kicked butt and did my first circuit in 35:47
and my second one slightly faster again. NEGATIVE SPLITS - WOO HOO! I was aiming for a 73 minute LSD and at 70 minutes and change I was back at my car. I sailed past my car and did a nice flat out and back section to make up the additional minutes.I returned home feeling triumphant and then proceeded to reward myself with dinner at Denny's. It wasn't the best thing for my diet but I certainly felt entitled after putting in such a good
effort in my training.-30-
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