Spring is Coming Up

Mileage, Feb 2007:
Dallen - about 320 miles
Thomas - 292.5 miles
Mark - 245.51 miles

Recently I reread this Post by Mike and his coach.
It made me think about strides seriously. Here's what Mike said:

"...I was a complete idiot not to have included some higher-end aerobic work in my winter build-up. It may not have cost me anything...hell"

STRIDES. I knew I couldn't do them in the winter season. But February is over and now it's time to make my work better. And harder.
I love Advanced Workouts and love to programme them. Hmm, not always love to fulfil them :)

I made it for my Tool a long ago and decided to try on March 1st.
8 simple miles including 2 strides only. 0.05miles I suppose is equal to 80 meters. Pro guys might say that 80 meters is not a "Stride". I read somewhere that Stride should be more than 100 meters. Whatever, this is only an experiment for me. I want to do a better quality work.

1. Go for 00:02:00. Try to keep my heart rate in zone 1.
2. Go for 00:02:00. Try to keep my heart rate in zone 2.
3. Go for 00:02:00. Try to keep my heart rate in zone 3.

4. Go 1 Miles. Try to keep my speed between 9:15/mi and 7:30/mi.
5. Go 0.05 Miles. Try to keep my speed between 7:30/mi and 5:30/mi.
6. Go 1 Miles. Try to keep my speed between 9:15/mi and 7:30/mi.
7. Go 0.05 Miles. Try to keep my speed between 7:30/mi and 5:30/mi.
8. Repeat the steps below 6 times:
8.1. Go 1 Miles. Try to keep my speed between 9:15/mi and 7:30/mi.

9. Go for 00:02:00. Try to keep my heart rate in zone 3.
10.Go for 00:02:00. Try to keep my heart rate in zone 2.

One more. Step 1,2,3 is a Warm Up. We have to respect our body and cardiovascular system!Step 1 - Hear rate in Zone 1 means you simply Walk or start jogging. And so on. So after fulfilling a workout I "filter out" steps 1,2,3 and 9,10. I erase them. Not sure about it, but I guess I do it right.
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Thu, March 1, PM: 8.10 miles including 2 strides 80m (262.47ft or 0.05m) each, 1:09:53, Avg.Pace 08:37, Avg.HR 152, Max.HR 159

Fri, March 2, PM: 4.0 miles, 36:39, Avg.Pace 09:09, Avg.HR 140, Max.HR 153 beats(after visiting a pub and having a half of 0.33 liter glass of beer "Derbes")EZ run

Sat, March 3, PM: Track and Field "Manege" (this is a Franch word we use in Russian) or simply indoor GYM. 200 meters lap. All indoor Track & Field championships they run in the "Manege" GYM. Intervals that I really Love. 1600's. 8 laps. Indoor running makes me feel that I'm doing absolutely different kind of things. As a warm up I had EZ mile and found it sub 7:00! Almost with no efforts. With the same efforts I make 9:30 at my stadium with my beloved winter weather.

Sat, March 3rd, 2007
Work: 3 x 1600m. 12 - 15 min rest. Yes, Slacker.
1. 06:11
2. 06:09
3. 06:15
WooHoo! Nice job. 1600 meters is 9 meters less than 1 mile. So I suppose is 2 second slower than if I would make a mile. I kept 1600's in sub 6:15. Glad I did.

Mark compared his work with what he did 1 month ago.
Let me do the same.

Sat, Feb 3rd, 2007.
Work: 4 x 1600m.
1. 06:22'9
2. 06:35'0
3. 06:23'0
4. 06'22'2

I made this time only 3 intervals, but a progress is too evident.