Monday
AM:
Ran 1 mile warm up
Ran 3x 1 mile progressive repeats with group(9:15, 8:26, 7:32) with 3 minute recovery
Did well, 7:32 for my last mile repeat was a big surprise
Core exc, sit ups, push ups, planks, squats, lunges
Stretching
PM:
Core exc
Walked 50 minutes
Monday, August 31, 2009
Sunday, August 30, 2009
Saturday, August 29, 2009
Saturday 8-29
Saturday
Group long run: Ran 12 miles in 2 hours :01 minutes(10:05-10:10 avg. pace)
good pace, felt great, no problem
Stretching
Group long run: Ran 12 miles in 2 hours :01 minutes(10:05-10:10 avg. pace)
good pace, felt great, no problem
Stretching
Friday, August 28, 2009
Thursday 8-27
Thursday
2o minutes strength training: biceps, triceps, shoulders and abs
Ran 4 miles-easy pace
Stretching
2o minutes strength training: biceps, triceps, shoulders and abs
Ran 4 miles-easy pace
Stretching
Wednesday, August 26, 2009
Wednesday 8-27
Wednesday
Ran ~2 miles -slow warm up
Ran 3 miles of 30 sec fast/30 sec slow intervals with group
Core exc, push ups, planks, squats and lunges
Stretching
Ran ~2 miles -slow warm up
Ran 3 miles of 30 sec fast/30 sec slow intervals with group
Core exc, push ups, planks, squats and lunges
Stretching
Tuesday 8-25
Tuesday
30 minutes strength training: quads, hamstrings, flexors, chest, back( 3x 15-20)
Ran 3 miles- easy medium pace
stretching
30 minutes strength training: quads, hamstrings, flexors, chest, back( 3x 15-20)
Ran 3 miles- easy medium pace
stretching
Monday, August 24, 2009
Monday 8-24
Monday
AM:
Ran ~2 miles as slow warm up
Ran 10 x 200 m of hill intervals with recovery jog between
Core exc, lunges, squats, push ups
Stretching
PM:
Walked 55 minutes
AM:
Ran ~2 miles as slow warm up
Ran 10 x 200 m of hill intervals with recovery jog between
Core exc, lunges, squats, push ups
Stretching
PM:
Walked 55 minutes
Saturday, August 22, 2009
Saturday 8-22
Saturday
Long Run:
Ran 9.5 miles in 1 hour 34 minutes, 9:53-10:10 avg. pace range)
less humid, temps in the low 70s, felt good.
Stretching
Long Run:
Ran 9.5 miles in 1 hour 34 minutes, 9:53-10:10 avg. pace range)
less humid, temps in the low 70s, felt good.
Stretching
Friday, August 21, 2009
Thursday, August 20, 2009
Wednesday, August 19, 2009
Wednesday 8-19
Wednesday
Ran 2 miles as slow warm up
Ran 4 x 800 m intervals with 3 minute rest between ( 3:59, 3:51, 3:53, 3:57)
felt good , no problems, overall it was a tough one, too humid, temps already in the 80s at 6 AM.
Core exc, planks, situps, push ups, squats, lunges, stretching
Ran 2 miles as slow warm up
Ran 4 x 800 m intervals with 3 minute rest between ( 3:59, 3:51, 3:53, 3:57)
felt good , no problems, overall it was a tough one, too humid, temps already in the 80s at 6 AM.
Core exc, planks, situps, push ups, squats, lunges, stretching
Tuesday 8-18
Tuesday
Strength training: biceps,tricpes, lats, 25 push ups
Ran 4 miles-easy medium pace
Stretching
Strength training: biceps,tricpes, lats, 25 push ups
Ran 4 miles-easy medium pace
Stretching
Monday, August 17, 2009
Monday 8-17
Monday
Ran 15 minutes as slow warm up
Ran 30 minutes of hill intervals with walking down hill intervals
Core exc, sit ups, pushups, plank, squats, lunges
Ran 15 minutes as slow warm up
Ran 30 minutes of hill intervals with walking down hill intervals
Core exc, sit ups, pushups, plank, squats, lunges
Saturday, August 15, 2009
Saturday 8-15
Saturday
Long run: Ran 12 miles in 2 hours:02 minute, avg pace 10:10-10:15.
warm and humid, tough one. Still felt good, put in good effort and focus.
Stretching
Long run: Ran 12 miles in 2 hours:02 minute, avg pace 10:10-10:15.
warm and humid, tough one. Still felt good, put in good effort and focus.
Stretching
Friday, August 14, 2009
Thursday, August 13, 2009
Thursday 8-13
Thursday
AM:
Ran ~ 5 miles- easy medium pace
Core exc, situps, plank
Stretching
PM:
Strength training: chest, legs-total,biceps, tricpes
Walked 30 minutes
AM:
Ran ~ 5 miles- easy medium pace
Core exc, situps, plank
Stretching
PM:
Strength training: chest, legs-total,biceps, tricpes
Walked 30 minutes
Wednesday, August 12, 2009
Wednesday 8-12
Wednesday
Ran ~ 3.5 miles with 5/4/3/2/1 minute intervals of fast effort with equal recovery jog
Ran 2 miles as slow warm down
felt good, no problems
Stretching
Core in the afternoon at work
Ran ~ 3.5 miles with 5/4/3/2/1 minute intervals of fast effort with equal recovery jog
Ran 2 miles as slow warm down
felt good, no problems
Stretching
Core in the afternoon at work
Tuesday, August 11, 2009
Tuesday 8-11
Tuesday
Strength training: 3x 20 chest press, 2x 10 pull ups, 1x 20 triceps
Ran 4 miles-easy medium pace
Stretching
Strength training: 3x 20 chest press, 2x 10 pull ups, 1x 20 triceps
Ran 4 miles-easy medium pace
Stretching
Monday, August 10, 2009
Monday 8-10
Monday
Ran 10- minutes as slow warm up
ran 20 minutes of hill intervals with group( 9x 200 on hill with recovery jog)
Core exc, pushups, few squats and lunges
Ran 10- minutes as slow warm up
ran 20 minutes of hill intervals with group( 9x 200 on hill with recovery jog)
Core exc, pushups, few squats and lunges
Sunday, August 9, 2009
Saturday, August 8, 2009
Saturday 8-7
Saturday
Long Run: ran 11 miles (1 hour 50 minutes, avg. pace 10 :00-10:05 )
Very humid, warm and sunny.
felt good, no problems.
Stretching
Long Run: ran 11 miles (1 hour 50 minutes, avg. pace 10 :00-10:05 )
Very humid, warm and sunny.
felt good, no problems.
Stretching
Friday, August 7, 2009
Thursday, August 6, 2009
Wednesday, August 5, 2009
Wednesday 8-5
Wednesday
4 mile progressive run ( starting at 9:30 and ending at 8:45)
Core exc, situps, planks, pushups, stretching
4 mile progressive run ( starting at 9:30 and ending at 8:45)
Core exc, situps, planks, pushups, stretching
Tuesday, August 4, 2009
Tuesday 8-4
Tuesday
30 minutes strenght training- 3 x 15 chest, 2x20 tricpes, supers sets of legs, biceps, abs
30 minutes strenght training- 3 x 15 chest, 2x20 tricpes, supers sets of legs, biceps, abs
Monday, August 3, 2009
Monday 8-3
Monday
Ran 10 minutes -easy warm up
Ran 2.5 miles of hill intervals, medium effort
Core exc, situps, pushups, stretching
Ran 10 minutes -easy warm up
Ran 2.5 miles of hill intervals, medium effort
Core exc, situps, pushups, stretching
Sunday, August 2, 2009
Sunday 8-2
Sunday
another slow day off -last one , vacation is over, back to the usual schedule monday
another slow day off -last one , vacation is over, back to the usual schedule monday
Thursday 7-30
Thursday
Ran 6 miles, 3 of 6 were on the golden gate bridge(round trip) and 3 were on surrounding hilly roads
tough one
Ran 6 miles, 3 of 6 were on the golden gate bridge(round trip) and 3 were on surrounding hilly roads
tough one
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