Saturday
Group long run:
Ran 20 miles in 3 hours:18minute(9:50-10:00 avg total pace)
constant rain drizzle for most of the run
picked up pace last 4 miles, actually felt like I had some energy left.
Stretching, massage, feeling good, no problems, Staying positive and focused.
Saturday, November 21, 2009
Thursday, November 19, 2009
Thursday 11-19
Thursday
Ran 3.5 miles-easy recovery pace.
Legs a bit fatigued-took it easy.
Core exc, push ups, stretching
Ran 3.5 miles-easy recovery pace.
Legs a bit fatigued-took it easy.
Core exc, push ups, stretching
Wednesday, November 18, 2009
Tuesday 11-17
Tuesday
AM:
Ran 5 miles-easy recovery to medium pace
Stretching
Core exc, push ups, planks
AM:
Ran 5 miles-easy recovery to medium pace
Stretching
Core exc, push ups, planks
Monday, November 16, 2009
Monday 11-16
Monday
AM:
Ran ~ 30 minutes -slow warm up
Ran with group 3x 1 mile of progressive hill intervals with 4 minute rest
( 9:00, 8:00, 7:49)
Core exc, push ups, stretching
PM:
3x 15-20 ( chest incline, obliques, biceps, triceps)
stretching
AM:
Ran ~ 30 minutes -slow warm up
Ran with group 3x 1 mile of progressive hill intervals with 4 minute rest
( 9:00, 8:00, 7:49)
Core exc, push ups, stretching
PM:
3x 15-20 ( chest incline, obliques, biceps, triceps)
stretching
Sunday, November 15, 2009
Saturday, November 14, 2009
Saturday 11-14
Saturday
Long run with group:
Ran 12 miles in 1hour:56 minutes( 9:40 avg pace)
Started slow for 3 miles, picked up pace for remaining 9
Stretching
Feeling good, no problems, staying positive and focused on "big picture"
Long run with group:
Ran 12 miles in 1hour:56 minutes( 9:40 avg pace)
Started slow for 3 miles, picked up pace for remaining 9
Stretching
Feeling good, no problems, staying positive and focused on "big picture"
Friday, November 13, 2009
Friday 11-13
Friday
Ran 3 miles- 25:08, 8:22 avg total pace. Great effort. Cool morning helped.
extra stretching. Core exc and push ups at the park
Ran 3 miles- 25:08, 8:22 avg total pace. Great effort. Cool morning helped.
extra stretching. Core exc and push ups at the park
Thursday, November 12, 2009
Thursday 11-12
Thursday
Felt a bit tired this morning, switching day off with friday.
Resting today, being safe and conservative
Felt a bit tired this morning, switching day off with friday.
Resting today, being safe and conservative
Wednesday 11-11
Wednesday
Ran 2 miles -slow warm up
Joined group for 6x800 m intervals( 3:45-4:00) with 3 minute rest between
Ran 2 miles-warm down
Core exc, stretching
tough one, did well though
Ran 2 miles -slow warm up
Joined group for 6x800 m intervals( 3:45-4:00) with 3 minute rest between
Ran 2 miles-warm down
Core exc, stretching
tough one, did well though
Tuesday, November 10, 2009
Tuesday 11-10
Tuesday
AM:
Ran 6 miles-easy to medium pace
Core exc, stretching
PM:
30 minutes of strenght training: 3x20 chest incline, bicep curls, triceps, obliques, lower abs
AM:
Ran 6 miles-easy to medium pace
Core exc, stretching
PM:
30 minutes of strenght training: 3x20 chest incline, bicep curls, triceps, obliques, lower abs
Monday 11-9
Monday
Ran 10minute slow warm up
Ran 3 miles of hill intervals with group
Core exc, stretching, biceps and triceps resistance bands
Ran 10minute slow warm up
Ran 3 miles of hill intervals with group
Core exc, stretching, biceps and triceps resistance bands
Sunday, November 8, 2009
Sunday 11-8
Sunday
feeling good and light on my feet on my 34th birthday.
Walked 85 minutes-easy recovery form 18 mile run yesterday.
Stretch and recover more today
feeling good and light on my feet on my 34th birthday.
Walked 85 minutes-easy recovery form 18 mile run yesterday.
Stretch and recover more today
Saturday, November 7, 2009
Saturday 11-7
Saturday
Long Run with group:
Ran 18 mile sin 2hours:54 minutes(9:30-36 total avg. apce!, vey good)
Did a good job starting slow and picking up pace in middle miles
A bit warm in the last 5 miles, got tired, but held on ok with good form
massage helped too.
Long Run with group:
Ran 18 mile sin 2hours:54 minutes(9:30-36 total avg. apce!, vey good)
Did a good job starting slow and picking up pace in middle miles
A bit warm in the last 5 miles, got tired, but held on ok with good form
massage helped too.
Friday, November 6, 2009
Thursday, November 5, 2009
Wednesday 11-4
Wednesday
AM:
Ran ~ 2 miles for warm up-slow pace
Ran 2 x1 mile(7:52, 7:42) with 1 min rest between
5 min recovery
4x800(3:46,3:52,3:45,3:52) with 1 min rest between
Core exc, sit ups, planks, stretching, push ups, squats, lunges
tough workout, hard effort throughout
AM:
Ran ~ 2 miles for warm up-slow pace
Ran 2 x1 mile(7:52, 7:42) with 1 min rest between
5 min recovery
4x800(3:46,3:52,3:45,3:52) with 1 min rest between
Core exc, sit ups, planks, stretching, push ups, squats, lunges
tough workout, hard effort throughout
Tuesday, November 3, 2009
Tuesday 11-3
Tuesday
AM:
Ran ~ 6 miles-easy recovery pace
1x30 oblique crunches and 1x30 push ups
PM:
2x30 crunches upper and lower
2x30 bicep and triceps with resist.bands
Stretching
AM:
Ran ~ 6 miles-easy recovery pace
1x30 oblique crunches and 1x30 push ups
PM:
2x30 crunches upper and lower
2x30 bicep and triceps with resist.bands
Stretching
Monday, November 2, 2009
Monday 11-2
Monday
AM:
Ran 1 mile-slow warm up
Ran 3.75 miles of continuous hill intervals in 30 minutes
Medium to hard effort on hphill and downhill, easy recovery between intervals
Core exc, planks, push ups, squats, lunges
Stretching
PM:
more core exc( 3 sets)
AM:
Ran 1 mile-slow warm up
Ran 3.75 miles of continuous hill intervals in 30 minutes
Medium to hard effort on hphill and downhill, easy recovery between intervals
Core exc, planks, push ups, squats, lunges
Stretching
PM:
more core exc( 3 sets)
Sunday, November 1, 2009
Sunday 11-1
Sunday
Back to exercise:
Ran 10 miles( 96 minutes, picked up pace last 5 miles, 9:35, 9:40 pace)
lots of Stretching
shorter long run this week. going back up to 19 miles next saturday.
Back to exercise:
Ran 10 miles( 96 minutes, picked up pace last 5 miles, 9:35, 9:40 pace)
lots of Stretching
shorter long run this week. going back up to 19 miles next saturday.
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