Tuesday, April 1, 2008

Run of the Week, March 31st



Warm-up for 5-10:00, gradually increase your pace.

Run Interals: 0.8, 0.2, 1.0, 0.4, 0.6 miles

Rest Intervals: Use your heart rate.....check your heart rate (hold metal sensors on the treadmill or stop and count your pulse if you are outside)immediatelly after you complete your run interval. Walk slowly until your heart rate is under 100 beats per minute, then start next run interval. Now the rest intervals can be tailored to you. The better conditioned you are, the quicker your heart rate will drop.

Good Luck!

Tell how the new rest-interval technique works in your comments.

5 comments:

Anonymous said...

Hey, Dan! I've fallen off the wagon since I moved out to DC, but I'm doing the run of the week tomorrow morning and I'll let you know how it goes. Thanks for the motivation, even from a distance!

~~Kiley

Anonymous said...

Slar says - Took me 45:40 to complete. It felt surprisingly good! I was expecting to have to lay in a bath tub full of ice afterwards while staring catatonically at the TV (watching the NCAA championship game), especially after finding out what the run was going to be. The run with rest intervals wound up being 3.77 miles. Throw in the warm-up and cool-down for total of 60:00 min., 4.53 miles and 843 calories burned. I like using heart rate for determining the length of rest.....would have been helpful 4 months ago when I was sucking wind, DAN!!!!!! : ) I think this approach will be very much appropriate on longer runs for beginners. 115 to 120 bpm seemed to work okay for me to start the next run interval.....no way was I going to get down to 100 bpm. Toward the end of the run it was harder to get the heart rate down.....

Liz said...

Good on you for running all that way. I opted out of this weeks run. Trying to manage the bike/run change over for the tri I am going to do in 2 weeks. Not quite up to running 3 miles plus bike first. Did do 6 miles on bike and then 20 minute 2 mile run. Today did 10 mile bike and 1 mile run and think I may die doing 3 miles running afterwards.... May be walking quite a bit towards the end of the race:) Still doing a lot better than I ever thought I would. Thanks Dan for all the help, support, and good advice.

Anonymous said...

Slar says - Hey Liz! Thanks for the comment. Dan's coaching has a lot to do with the progress I've been able to make. I think I'd skip that run as well with all that you're doing to get ready for that triatholon. Good luck with that!

Anonymous said...

Slar says - Did the run in 41:31 for a total of 3.6 miles. Worked the intervals at 6.5 or 6.6 mph. Total time was 55:00 with warm-up and cool down. Total mileage was 4.15. Total calories burned was 768.