Our new kitty Freddie. He's about 6 months old and is a solid 8 lbs
Thursday, December 29, 2005
Wednesday, December 28, 2005
Wednesday
Run 4 miles, really tired, I cut it short cuz my legs just wouldn't go.
It's looking like this training program has too much intensity in it for me right now and I'm going to cut it back to 1 quality workout a week for the next few weeks to see how I feel. The rest of the time will be filled with easy running with a long run too, I guess that could be my other quality workout, just not as intense as before.
It's looking like this training program has too much intensity in it for me right now and I'm going to cut it back to 1 quality workout a week for the next few weeks to see how I feel. The rest of the time will be filled with easy running with a long run too, I guess that could be my other quality workout, just not as intense as before.
Weekly plans
Yes, I know I'm a little bit late with this. It's the holiday season and I've got other plans too. I'm going back to five runs a week instead of the six that I've been doing. My feet hurt and I feel that I need another day off for their recovery. My knees on the other hand feel great, no problems at all. I may break friday's run into 2 runs for that day only.
Mon off
Tue swim light run 6 miles
Wed Run Q2 7 miles Bike :30 if I can stand it
Thu Swim E1-E2~3500yds Bike :30
Fri Swim 2000 AE or Espd, Run 1:00~7 miles
Sat Swim 3500 ME Run :30 easy
Sun Run Q1 workout or possibly a relay on the Poto trail
Q1 workout~12.5 miles
2 miles E pace (8:30-8:40) +
2 X 10 to 12 min at T pace (7:25 with 2 min rests +
1 hr E pace
Q2 workout~7 miles
2 miles E pace +
Sets of 5 min hard (near 7:00) with 3 to 5 min jogs~3 miles +
2 miles E pace
Mon off
Tue swim light run 6 miles
Wed Run Q2 7 miles Bike :30 if I can stand it
Thu Swim E1-E2~3500yds Bike :30
Fri Swim 2000 AE or Espd, Run 1:00~7 miles
Sat Swim 3500 ME Run :30 easy
Sun Run Q1 workout or possibly a relay on the Poto trail
Q1 workout~12.5 miles
2 miles E pace (8:30-8:40) +
2 X 10 to 12 min at T pace (7:25 with 2 min rests +
1 hr E pace
Q2 workout~7 miles
2 miles E pace +
Sets of 5 min hard (near 7:00) with 3 to 5 min jogs~3 miles +
2 miles E pace
Tuesday, December 27, 2005
Tuesday
After 2 days off I finally got back to working out.
Swim 1000yds, didn't feel like swimming much so I cut it short.
Run 6 miles on Hines. First run outside in a while. I got some cold weather stuff to keep me warm and it works quite well. It was about 35 degrees F and I felt OK. The only thing I'm concerned about keeping warm now is my head.
6 miles 51:50 HR 152
Swim 1000yds, didn't feel like swimming much so I cut it short.
Run 6 miles on Hines. First run outside in a while. I got some cold weather stuff to keep me warm and it works quite well. It was about 35 degrees F and I felt OK. The only thing I'm concerned about keeping warm now is my head.
6 miles 51:50 HR 152
Saturday, December 24, 2005
Friday Saturday
I really didn't feel good on Friday. I did my warm up for my swim and then quit. I got 1000yds in.
Saturday run 10 miles 1:23:19 HR 154. Very uneventful, just went around in circles for 140 laps. I had to really work on keeping it slow cuz there were a lot of people on the track and they all wanted to follow me. I really wanted to run 8:30's but I wound up running 8:20 min/mile pace, that's why the HR is a little bit high.
After the run I got some shopping done. I got me some running shirts, two regular short sleeve loose fit and one cold weather running shirt. With that I will probably get outside and run, going to try to get 6 miles in tomorrow.
Saturday run 10 miles 1:23:19 HR 154. Very uneventful, just went around in circles for 140 laps. I had to really work on keeping it slow cuz there were a lot of people on the track and they all wanted to follow me. I really wanted to run 8:30's but I wound up running 8:20 min/mile pace, that's why the HR is a little bit high.
After the run I got some shopping done. I got me some running shirts, two regular short sleeve loose fit and one cold weather running shirt. With that I will probably get outside and run, going to try to get 6 miles in tomorrow.
Friday, December 23, 2005
Thursday
Lots of stuff on thursday
Run 3 miles during lunch 25:15 HR 147
Felt pretty tired, like I was low on energy. I only ran 3 instead of 4.
Swim 2600yds pull set.
800 warm up
8X100 pull decending sets of 2
400 easy
8X50 pull decending sets of 2
200 easy
Arms felt pretty weirs swimming the easy sets without paddles after pretty much sprinting at the end of the 100's and 50's.
Run 4 miles 32:10 HR 152. Felt much better than first run. I ate a gel before starting.
Run 3 miles during lunch 25:15 HR 147
Felt pretty tired, like I was low on energy. I only ran 3 instead of 4.
Swim 2600yds pull set.
800 warm up
8X100 pull decending sets of 2
400 easy
8X50 pull decending sets of 2
200 easy
Arms felt pretty weirs swimming the easy sets without paddles after pretty much sprinting at the end of the 100's and 50's.
Run 4 miles 32:10 HR 152. Felt much better than first run. I ate a gel before starting.
Wednesday, December 21, 2005
Wednesday
Run Q2 workout
8.4 miles 1:08:01 HR 157
2 miles warm up
3X 1K @ 6:50 pace with about 5 minutes recovery jog
--that is what I was supposed to do last week
2+ miles of cool down
I felt really strong as soon as I got to the second interval. With the workout getting over 1 hour I probably should have eaten something during the workout besides Gatorade, I was getting a bit drained at the end.
8.4 miles 1:08:01 HR 157
2 miles warm up
3X 1K @ 6:50 pace with about 5 minutes recovery jog
--that is what I was supposed to do last week
2+ miles of cool down
I felt really strong as soon as I got to the second interval. With the workout getting over 1 hour I probably should have eaten something during the workout besides Gatorade, I was getting a bit drained at the end.
Tuesday, December 20, 2005
Tuesday
Swim 3800yds 1:20
Sets of 300 on 5:30 I really like this workout, it gets me to work on some shorter stuff.
600 warm up
300 swim
2X150 on 2:35
300
3X100 on 1:50
300
4X75 on 1:20
300
6X50 on :50-:55
300
12X25 on :25-:30
200 cool down
Sets of 300 on 5:30 I really like this workout, it gets me to work on some shorter stuff.
600 warm up
300 swim
2X150 on 2:35
300
3X100 on 1:50
300
4X75 on 1:20
300
6X50 on :50-:55
300
12X25 on :25-:30
200 cool down
Monday, December 19, 2005
Monday
Run 4 miles 33:39 HR 145
Easy run, legs were tired going in but felt much better when I was done.
Easy run, legs were tired going in but felt much better when I was done.
Sunday, December 18, 2005
Training Thoughts
Last week was different for me in that I ran less miles than normal but there was still quite of bit of intensity for me. Thursday's screw up had me run much harder than I should have and Sunday's run wasn't as fast but had an hour of running after the stressfull part.
Things that I've noticed this week while running is that my HR seems to have dropped about 7 beats for the same pace, I am running smoother and more economical. I feel this is a direct result of the faster running I've been doing. All of my running has been in my heavier shoes so no run has been easier than any other.
This week I was near 30 miles while the last 2 weeks were near 33. Next week and following week I'll be at 90% of my peak so I should be getting in about 36 miles.
Next weeks plans have Q1 workout of 2.5 hours or 25% of the week's total milage, that would be 9 miles and seems to be on the short side. I need to look forward in the program and see what long runs are planned, I may need to go to 35% of the week's volume to make it a quality workout. Q2 is the same as last week's Q2: 2 miles E pace, sets of 1Km with 3 4-5 min recovery jogs and then about 2 miles at E pace. I shouldn't screw it up this week. The other 4 runs will be easy and about 30 minutes long. I haven't done the math yet.
Swimmming will be 4 swims with E2,ME,F,Espd workouts spread about 10 to 12K. There is no masters workouts for 2 weeks and the holiday's may shut down Bally's over the weekend so I need to plan accordingly.
I'm also going to try to get on the bike at least once next week.
Things that I've noticed this week while running is that my HR seems to have dropped about 7 beats for the same pace, I am running smoother and more economical. I feel this is a direct result of the faster running I've been doing. All of my running has been in my heavier shoes so no run has been easier than any other.
This week I was near 30 miles while the last 2 weeks were near 33. Next week and following week I'll be at 90% of my peak so I should be getting in about 36 miles.
Next weeks plans have Q1 workout of 2.5 hours or 25% of the week's total milage, that would be 9 miles and seems to be on the short side. I need to look forward in the program and see what long runs are planned, I may need to go to 35% of the week's volume to make it a quality workout. Q2 is the same as last week's Q2: 2 miles E pace, sets of 1Km with 3 4-5 min recovery jogs and then about 2 miles at E pace. I shouldn't screw it up this week. The other 4 runs will be easy and about 30 minutes long. I haven't done the math yet.
Swimmming will be 4 swims with E2,ME,F,Espd workouts spread about 10 to 12K. There is no masters workouts for 2 weeks and the holiday's may shut down Bally's over the weekend so I need to plan accordingly.
I'm also going to try to get on the bike at least once next week.
Saturday - Sunday
Saturday
Swim 3000 Masters workout with some fun relays at the end
600 Warm up
5X100 on 1:45
10X50 non-free on 1:15
5X100 on 1:45
4X25 relay
300 cool down
500 post-cool down
Sunday
Run Q1 workout 13.1 miles 1:48:12 HR 156
2 miles easy HR 139,146
5 X 5 min at T pace (7:25) 1 min easy HR 162
1 Hour easy HR 149,152,153,155,158,167,165,161(.22miles)
I had someone pacing me for the last couple of miles that was really bugging me so I had to shake him.
Swim 3000 Masters workout with some fun relays at the end
600 Warm up
5X100 on 1:45
10X50 non-free on 1:15
5X100 on 1:45
4X25 relay
300 cool down
500 post-cool down
Sunday
Run Q1 workout 13.1 miles 1:48:12 HR 156
2 miles easy HR 139,146
5 X 5 min at T pace (7:25) 1 min easy HR 162
1 Hour easy HR 149,152,153,155,158,167,165,161(.22miles)
I had someone pacing me for the last couple of miles that was really bugging me so I had to shake him.
Friday, December 16, 2005
Friday
Run 3.6 miles 30:20 HR 142
The average HR seems to be getting lower and lower. I ran slightly easier today and it felt unusually easy. Running is becomming more and more effortless.
The average HR seems to be getting lower and lower. I ran slightly easier today and it felt unusually easy. Running is becomming more and more effortless.
uuuuhhhgg!!!
Oh my, I'm feeling the stress from yesterday's workout. It's a good thing I got a lot of sleep last night.
Thursday, December 15, 2005
Thursday
Swim 2000yds 40 minutes during lunch, force set
Run 7 miles 55:38 Intervals HR 156
I messed up the set and didn't give myself enough rest between intervals.
I did 5 sets of 1K at I pace (6:50 min/mile) with 1:40 recovery jogs between them. I thought I was only supposed to have 1 min recovery jog and was dissapointed that I couldn't recover that fast. The workout called for 5 min recovery jogs...Oops!!! It's no wonder I had trouble holding the pace on the last set.
It was fast and it took a lot out of me, next time I'll make sure I have the written workout in front of me instead of doing it from memory. Good thing the next workout is an easy one.
Run 7 miles 55:38 Intervals HR 156
I messed up the set and didn't give myself enough rest between intervals.
I did 5 sets of 1K at I pace (6:50 min/mile) with 1:40 recovery jogs between them. I thought I was only supposed to have 1 min recovery jog and was dissapointed that I couldn't recover that fast. The workout called for 5 min recovery jogs...Oops!!! It's no wonder I had trouble holding the pace on the last set.
It was fast and it took a lot out of me, next time I'll make sure I have the written workout in front of me instead of doing it from memory. Good thing the next workout is an easy one.
Wednesday, December 14, 2005
Wednesday
Run 30:10 HR 144 3.6 miles
HR was really low today as well as PE, Don't really know why, maybe it's cuz I was well rested.
Swim 3400 Endurance speed
900 warm up (300S,200K,100S,12X25 :10RI)
4X450 as:
---300 swim moderate
---2X75 on 1:20
400 kick (100 easy, 200 moderate, 100 easy)
100 cool down
200 backstroke drills
HR was really low today as well as PE, Don't really know why, maybe it's cuz I was well rested.
Swim 3400 Endurance speed
900 warm up (300S,200K,100S,12X25 :10RI)
4X450 as:
---300 swim moderate
---2X75 on 1:20
400 kick (100 easy, 200 moderate, 100 easy)
100 cool down
200 backstroke drills
Tuesday
I took monday off, I was really tired.
Tuesday Run 3.6 miles in 30 minutes HR 148.
The pool was closed because of a pump problem so I didn't swim. Instead I went home and took a nap cuz I knew I would be up late coaching hockey.
Tuesday Run 3.6 miles in 30 minutes HR 148.
The pool was closed because of a pump problem so I didn't swim. Instead I went home and took a nap cuz I knew I would be up late coaching hockey.
Monday, December 12, 2005
Weekly plans
This is an easier week with about 28 miles of running and about 10K of swimming. I might try to get on the bike this week sometime, friday might be a good day.
Mon Swim 2000 E Form
Tue run 30 min easy
Wed Swim 3000 E speed Run 30 min easy
Thu Swim 2000 Test Run Q2 7 miles
Friday Off
Sat Swim Masters Run 30 min easy
Sun Run Q1
Q1 run
2 miles E pace + 5 X 5 to 6 min T pace w/1 min rests + 1 hr E pace
Q2 run
Sets of 1Km 1.2Km or mile I pace w/3 or 4 5 min recovery jogs to total lesser of 6% or 8K
VDOT 45
E pace 8:30 - supposed to be 9:17 but that is so slow that it hurts, it is so easy to run at 8:30-8:40 that I can't imagine how to run slower and hold good form. When I try, my cadence drops off and I wind up stomping like I used to do.
T Pace 7:25 - fairly fast for me
I Pace 400m @ 1:42 or 6:48 miles - really fast for me
Mon Swim 2000 E Form
Tue run 30 min easy
Wed Swim 3000 E speed Run 30 min easy
Thu Swim 2000 Test Run Q2 7 miles
Friday Off
Sat Swim Masters Run 30 min easy
Sun Run Q1
Q1 run
2 miles E pace + 5 X 5 to 6 min T pace w/1 min rests + 1 hr E pace
Q2 run
Sets of 1Km 1.2Km or mile I pace w/3 or 4 5 min recovery jogs to total lesser of 6% or 8K
VDOT 45
E pace 8:30 - supposed to be 9:17 but that is so slow that it hurts, it is so easy to run at 8:30-8:40 that I can't imagine how to run slower and hold good form. When I try, my cadence drops off and I wind up stomping like I used to do.
T Pace 7:25 - fairly fast for me
I Pace 400m @ 1:42 or 6:48 miles - really fast for me
Sunday, December 11, 2005
Sunday
Just one workout today. I got hit by a puck while coaching my son's team last night on my right thigh and it's killing me. I had planned on getting a couple extra easy miles in today but it just wasn't going to happen. Also having 3 quality workouts in 3 days proved to be very difficult (run/swim/run)
Sunday Run quality workout 1
20 min easy 8:25 pace HR 145
20 min T pace (7:25) HR 163
20 min E pace 8:25 HR 155
Total 7.5 miles HR 154
Sunday Run quality workout 1
20 min easy 8:25 pace HR 145
20 min T pace (7:25) HR 163
20 min E pace 8:25 HR 155
Total 7.5 miles HR 154
Saturday, December 10, 2005
Friday Saturday
Friday
Run Q2 workout - same as last tuesday
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7.2 miles 56 minutes HR 158
I ran a little harder on this one.
Saturday
Swim Masters group 4000yds
I moved down to lane 4 to build some confidence again
500 warm up
8X200 on 3:30
300 pull
8X100 on 1:45
8X50 odds non-free
400 cool down
Run 30 min easy 3.7 miles HR 148
Run Q2 workout - same as last tuesday
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7.2 miles 56 minutes HR 158
I ran a little harder on this one.
Saturday
Swim Masters group 4000yds
I moved down to lane 4 to build some confidence again
500 warm up
8X200 on 3:30
300 pull
8X100 on 1:45
8X50 odds non-free
400 cool down
Run 30 min easy 3.7 miles HR 148
Friday, December 09, 2005
Thursday
Run during lunch 3.7 miles in 30:07 HR 150.
Swim 3500yds 1:10 fun workout for me to get me back into the swimming routine.
600 warm up
4X600 as
---200 pull
---200 swim moderate
---100 kick (work on different kicks)
---100 fast (shooting for uner 1:25)
---1:00 rest then repeat
6X50 odds non-free
200 cool down
Swim 3500yds 1:10 fun workout for me to get me back into the swimming routine.
600 warm up
4X600 as
---200 pull
---200 swim moderate
---100 kick (work on different kicks)
---100 fast (shooting for uner 1:25)
---1:00 rest then repeat
6X50 odds non-free
200 cool down
Thursday, December 08, 2005
Training Thoughts
I've been kicking around this idea for a few weeks now and I wanted to note it somewhere so I wouldn't forget it.
My goals for next seasons' HIM's are:
Swim 32:00
Bike 2:30
Run under 1:45
I can do these individually right now (fairly easy for the bike and run) but I haven't been able to put them together yet. Since I came from cycling I have allways taken my cycling abilities for granted but last year I got much faster than I expected and then felt that I should allways be able to ride that fast no matter what I did. Because of that I really didn't put enough emphasis on the bike later in the season and what happened is that my run suffered while racing.
Planned changes:
Get on the bike at the end of February and getting in longer rides by the end of March instead of starting at the end of March with my first really long ride at the end of May. Get my 4 hour ride on the weekend with my 2 hour ride during the week with a fun ride on sunday.
Build my run endurance up through April using Daniels Marathon plan A to run a spring marathon and then switch to Daniels Running formula Blue plan so I can get in the right types of workouts leading up to my A races. Last season I was lost on the types of workouts to do. Long easy runs, shorter fast runs, repetitions and pickups had no real structure, this year they will.
Swim long and hard untill June, then back off to 8 to 10K a week following Gale Bernhardt's swim plans from workout in a binder just like I did last season.
My goals for next seasons' HIM's are:
Swim 32:00
Bike 2:30
Run under 1:45
I can do these individually right now (fairly easy for the bike and run) but I haven't been able to put them together yet. Since I came from cycling I have allways taken my cycling abilities for granted but last year I got much faster than I expected and then felt that I should allways be able to ride that fast no matter what I did. Because of that I really didn't put enough emphasis on the bike later in the season and what happened is that my run suffered while racing.
Planned changes:
Get on the bike at the end of February and getting in longer rides by the end of March instead of starting at the end of March with my first really long ride at the end of May. Get my 4 hour ride on the weekend with my 2 hour ride during the week with a fun ride on sunday.
Build my run endurance up through April using Daniels Marathon plan A to run a spring marathon and then switch to Daniels Running formula Blue plan so I can get in the right types of workouts leading up to my A races. Last season I was lost on the types of workouts to do. Long easy runs, shorter fast runs, repetitions and pickups had no real structure, this year they will.
Swim long and hard untill June, then back off to 8 to 10K a week following Gale Bernhardt's swim plans from workout in a binder just like I did last season.
Monday - Tuesday - Wednesday
Monday Swim 1000yds I was really tired and decided to cut the swim short.
Run 3.6 miles 30 minutes HR 148
Tuesday off
Wednesday Swim 2000yds straight - about 35 minutes
Run 7 miles 58 minutes HR 149
Starting to get back into the swimming mood, I had little sleep lately with extra work and coaching late hockey games. I just can't train on 5 hours of sleep. Last night I got 9 hours and feel much more rested, tonight I should get that much again, hopefully by the weekend I'll be back to normal.
I've gotten a new pair of running shoes, with 500 miles on my Kayano X's I needed to replace them. I really wanted to go with the Asics 2110 but it was too wide for my foot. I've got a wide foot but it is fairly thin from top to bottom so that's why I like a standard or narrow shoe, all the extra room above my foot just lets it slide around. I tried the ladies model on and it felt really good except I wanted to try on a half size bigger but they didn't have one, the biggest ladies size they had was a 10. I wound up going with the Kayano XI cuz it really felt the best. I'm not really happy with the color (white/gold) but it will have to do for another 500 miles. I decided to run my quality workout on friday so I could work with these shoes for a couple days, it's a good thing cuz my right foot was a bit uncomfortable for a while. It will be just fine when I break them in.
Run 3.6 miles 30 minutes HR 148
Tuesday off
Wednesday Swim 2000yds straight - about 35 minutes
Run 7 miles 58 minutes HR 149
Starting to get back into the swimming mood, I had little sleep lately with extra work and coaching late hockey games. I just can't train on 5 hours of sleep. Last night I got 9 hours and feel much more rested, tonight I should get that much again, hopefully by the weekend I'll be back to normal.
I've gotten a new pair of running shoes, with 500 miles on my Kayano X's I needed to replace them. I really wanted to go with the Asics 2110 but it was too wide for my foot. I've got a wide foot but it is fairly thin from top to bottom so that's why I like a standard or narrow shoe, all the extra room above my foot just lets it slide around. I tried the ladies model on and it felt really good except I wanted to try on a half size bigger but they didn't have one, the biggest ladies size they had was a 10. I wound up going with the Kayano XI cuz it really felt the best. I'm not really happy with the color (white/gold) but it will have to do for another 500 miles. I decided to run my quality workout on friday so I could work with these shoes for a couple days, it's a good thing cuz my right foot was a bit uncomfortable for a while. It will be just fine when I break them in.
Monday, December 05, 2005
Friday - Saturday - Sunday
I've gotten behind on some training but I got all of my runs in that I planned on doing. I had to work all weekend and drive out to Jackson for Justin's hockey game on saturday
Friday Run 1:03 minutes 7 miles, HR 1. My warm up and cool down were really easy but the hilly part of the run is misleading. While running the hill program on the treadmill it seems so hard to run a fast pace, meaning the PE is high but the HR is normal for that speed. I'm thinking the PE is so high either cuz I don't like the treadmill and/or I'm not used to hill running and need to build more strength for it.
Saturday Off
Sunday Run 12 miles 1:39:57 HR 152
Friday Run 1:03 minutes 7 miles, HR 1. My warm up and cool down were really easy but the hilly part of the run is misleading. While running the hill program on the treadmill it seems so hard to run a fast pace, meaning the PE is high but the HR is normal for that speed. I'm thinking the PE is so high either cuz I don't like the treadmill and/or I'm not used to hill running and need to build more strength for it.
Saturday Off
Sunday Run 12 miles 1:39:57 HR 152
Friday, December 02, 2005
Wednesday - Thursday
I had a lot of running around to do on wednesday and decided to take the day off or I wouldn't have been able to cook dinner and get to bed at a decent hour.
This has deviated slightly from my origional schedule but I still plan on getting most of the workouts in.
Thursday:
Easy Run during lunch 30 minutes 3.7 miles HR 150
Swim 4000yds (a little longer than I planned but it seemed easy)
I've done this workout before but I made it easier by changing the straight 300s to pulls. I need to concentrate on finishing my stroke and keeping my left eblow a little bit higher on the pull phase.
500 warm up
300 pull (all 300s were on 5:45)
2X150 on 2:30
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
300 pull
12X25 on :30
300 pull
200 cool down
The rest of the week:
Fri Run 7 miles easy or hill program, swim 2000yds optional
Sat Swim masters and run 3 miles easy or bike on trainer
Sun Run Q1 workout 12 to 14 miles at E pace
This has deviated slightly from my origional schedule but I still plan on getting most of the workouts in.
Thursday:
Easy Run during lunch 30 minutes 3.7 miles HR 150
Swim 4000yds (a little longer than I planned but it seemed easy)
I've done this workout before but I made it easier by changing the straight 300s to pulls. I need to concentrate on finishing my stroke and keeping my left eblow a little bit higher on the pull phase.
500 warm up
300 pull (all 300s were on 5:45)
2X150 on 2:30
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
300 pull
12X25 on :30
300 pull
200 cool down
The rest of the week:
Fri Run 7 miles easy or hill program, swim 2000yds optional
Sat Swim masters and run 3 miles easy or bike on trainer
Sun Run Q1 workout 12 to 14 miles at E pace
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