Here are my workouts from the Heart Monitor Training for the Compleat Idiot.
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December 10 2004
This workout is 1 mile easy, 1 mile of striders, 4x800 @ 85-90% or 157-164 HR with 200m recovery, then 1 mile easy. This was week 8 of the schedule. I was able to get into Manley Fieldhouse and had it nearly to myself at lunchtime on Friday.
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Today my heart rate wanted to soar, and I wasn't running that fast. Keeping my HR in the desired range during the 800s required running the first 200 kind of hard and then I felt like I was not working that hard the last 600. Everything felt fine. |
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December 3 2004
This workout is 1 mile easy, 1 mile of striders, 6x400 @ 85-90% or 157-164 HR with 200m recovery, then 1 mile easy. This was week 7 of the schedule. I moved the interval workout from Thursday to Friday and took Thursday off. I was kind of sick Wednesday and couldn't fit the interval workout in on Thursday. So my week will be Monday - Hard, Tuesday & Wednesday - Easy, Thursday - off, Friday - Hard, Saturday & Sunday - Easy. This shift from the standard week may work out well. I'll get to run both weekend days, and have 3 easy days between the hard workout and the intervals. I was able to get into Manley Fieldhouse and had it nearly to myself at lunchtime on Friday. |
The soreness I have had is definitely worse after an interval workout. I think this is probably soreness of adductor or abductor muscles that get stressed in the interval workouts. Perhaps the workouts will strengthen these muscles and over time they won't be as sore. I also may try some exercises to strengthen them in between interval workouts. They don't seem as sore after a hard road workout, but they are sore after that workout also. At least it's not an internal organ. |
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November 25 2004 - Thanksgiving Day This workout is 1 mile easy, 1 mile striders,4x800 @85% or 157 with 200m recovery, then 1 mile easy. We were in Dunkirk for the day so I ran this workout at the DHS Track. It was 32°F and quite windy with flurries. I could not seem to get my HR up in the desired range. I just did the best I could. |
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November 18 2004 This workout is 1 mile easy, 1 mile of striders, 6x400 @ 85% or 157 HR with 200m recovery, then 1 mile easy. I did this workout after work at the SU Track. It was 55°F and a light mist. There was enough light spilling over from Coyne Field to wee my watch and I had the track to myself. |
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November 11 2004 - Veteran's Day This workout is 1 mile easy, 1 mile striders,4x800 @85% or 157 with 200m recovery, then 1 mile easy. I did this workout in Manley Fieldhouse after work. |
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11-04 workout - 6x400 - JD Track | |
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10-28 workout - 3x800 - JD Track | |
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10-21 workout - 4x400 - SU Track
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