Thursday, March 10, 2011

Thursday double hard runs. 10 mile hill fartlek and 2 mile hard climb with plyometrics

First workout.
This run has become my absolute favorite. Bob drove up and we ran a very rolling 10 mile route with 2100ft of climbing. We avoided very long climbs and we stayed between 8200-7600ft altitude. I ran by HR and pushed the climbs to HR 165-175 which on moderate grades yielded paces down around 6:30. Not bad after yesterday.

+2100 ft

Second workout. Plyometrics with stretch cords around my ankles + jump rope. Then from my driveway, 2 miles hard up to ~9000ft. 1100 feet of hard climbing (max HR was 177). 3200 total for the day. A 30000 foot vertical week is still possible.
4 miles with 1100 ft of gain

8 comments:

GZ said...

Tells us mores abouts theses plyometrics workouts ...

Lucho said...

It's about 10:00 of dynamic stretches against a resistant band that is attached to my ankles. Things like high knee kicks, side kicks etc. Then I do lunges and vertical leaping which is the bomb. It warms me up very well. The jump rope is the best though. I would never recommend it before a hard hill session for 99% of people though, too risky and too much jump rope for someone new to it will shred their soleus and over stress their achilles. Next time you come up I'll take you through it.

Brett said...

That 5.2 class route you scaled up a cliff at 0.4 miles in looks like a beotch. :)

Lucho said...

That was off road through the woods. It was scrambling up using my hands. Maybe a ~60 grade or so? I went ridiculously anaerobic. Love it!

P. said...

it's no big deal if you don't hit 30K for the week. i mean, that's a big number. maybe save it for another time.

Lucho said...

P- The "other time" will be 35k.

GZ said...

Good Pikes training here. Just sayin.

Lucho said...

That's why I sent you that e-mail. I was thinking about your Pikes during the second run. That and how exactly to keep the contents of my stomach, which of course was nothing but fire and nails (a little Charlie Sheenesque play there.)
This run is only 30:00 from your work... just sayin.