Monday, September 14, 2015

{week 7} Pushing the threshold

Time to enter the next phase of my 18-week training plan. Last week capped my endurance building phase. The focus of the next 5 weeks is to increase my lactate threshold while continuing to build my endurance. 

Based on past running and training, my lactate threshold heart rate is 174 bpm and my current lactate threshold pace is 8:05 min /mile. The  focus of my training for the next few weeks will be to raise my threshold so I can run stronger and faster at a more comfortable heart rate. Out, out lactate!

This week I have a tempo run on Tuesday. Kinda nervous about that because I'm travelling to San Diego for work and will be down there for the run. Not nervous about the tempo, more nervous about running fast in the dark in a place I'm not too familiar with. Less nervous because I have run on the Embarcadero before, just not fast.  On schedule for Sunday, is my longest run thus far in this training cycle. 

Vasona Lake: Sometimes you've got to stop to take a picture

Week 7 (11 weeks until CIM)

Goal Mileage: 50 miles

Monday: Rest or cross-training (tabata)
Tuesday: 10 miles with 5 miles at tempo 7 miles with 3 miles at tempo and 3 miles with 2 miles at tempo(lactate threshold run) - San Diego
Wednesday: 4 miles recovery run - San Diego
Thursday: 11 miles medium-long run
Friday: Rest or cross-training :)
Saturday: 7 miles with 8 x 100m strides (PM) 18 mile long run
Sunday: 18 mile long run 7 miles recovery run

Total miles: 50.1 miles

1 comment: