Our family had a nice visit with K & J this evening and afterwards I went for a run. This was my first run using a modified Jack Daniels performance program. With 11 weeks to the 1/2 marathon, I decided to construct a program using his 4 phases of training. I probably should have created it a few months ago, but I've been following a "sort-of" J. D. training plan for a while.
Having what I think is a pretty good base, I modified it to exclude phase I, which is the base training phase. So, I ended up with 3 weeks in phase II, which is early quality training; 5 weeks in phase III, transition quality training; and 3 weeks in final quality training. I also modified it as I've realized over the last few years that I like my quality days split between Tues. and Fridays. This allows enough time for recovery and to be sharp for the workouts. Also, I like to take Sat. off as a rest day, which better prepares me for a Sunday long run.
With all this worked out, today was a repetition day: sets of 2X200m + 1X4oom at R pace (which translates into ~39 s/ 200 and 80 s/400). I warmed up for 6K and did a total of 2K at R-pace, finishing with a 1K cooldown. A good workout; the 400's were a bit tough as I did them in 77s and 79s, the 200's averaged to ~37-38s.
A couple of links:
Diamonds are a runner's best friend
and
A great set of running calculators, check out the treadmill conversion chart (very handy).
"To boast of a performance which I cannot beat is merely stupid vanity. And if I can beat it that means there is nothing special about it. What has passed is already finished with. What I find more interesting is what is still to come." Emil Zatopek
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