Notes
14 miles with optional Fartlek or 'in-and-out' intervals.
Wu) 4 miles. Start super easy and relaxed and slowly build to MAF effort.
Then on a flatter course run a fartlek done as 8 X 3:00 at 1/2 marathon effort (HR 160-170) on 3:00 at MAF effort, not too easy. Never let HR drop below 140.
Try to complete the rest of the run with this structure. If you start to break down though then just do the 8.
This type of work is very useful for ultras. This builds strength beyond what an easy longer run ca
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first two loops were both 51's...summit was very icy and snow was badly crusted in some places so the going was slow and on the descent at the top I also had to take it easy...i did crush the first mile on each loop though which is straight up. The second two loops were both high 56's and the last loop was just fucking awful...i felt so beaten by the time i got near the summit but had another gel when I got there and then somehow made it down. I dont think I had enough nutrition this morning and I am out of practice on the 3am wake up call. I was going to try for 5 loops to get the 25 but by the time i got down on the fourth loop my legs were shaking so bad from being tired that I didnt see myself completing it. Tomorrow I will get after the 20. So I am happy with the morning though I think I have fucking had it with all of the snow and ice around here.
Training Plan Entry
Fartlek
14 mi
14 miles with optional Fartlek or 'in-and-out' intervals.
Wu) 4 miles. Start super easy and relaxed and slowly build to MAF effort.
Then on a flatter course run a fartlek done as 8 X 3:00 at 1/2 marathon effort (HR 160-170) on 3:00 at MAF effort, not too easy. Never let HR drop below 140.
Try to complete the rest of the run with this structure. If you start to break down though then just do the 8.
This type of work is very useful for ultras. This builds strength beyond what an easy longer run ca