Friday
Group Long Run:
9:40-Ran 12 miles in 1 hour:56 minutes ( 9:40 to 9:50 avg total pace with some spurts of sub 9:30)
Felt somewhat sluggish, tired, legs need some rest or massage.
Stretching
Friday, December 31, 2010
Thursday, December 30, 2010
Thursday 12/30
Thursday
30 minutes of weights and strength training: chest, biceps, triceps, lats, dips
30 minutes of weights and strength training: chest, biceps, triceps, lats, dips
Wednesday 12/29
Wednesday
Ran 1 mile warm up
Ran 5 miles-10:00 progressive pick p per mile down to 7:42
Good effort
Core exc, planks, push ups, stretching
Ran 1 mile warm up
Ran 5 miles-10:00 progressive pick p per mile down to 7:42
Good effort
Core exc, planks, push ups, stretching
Monday, December 27, 2010
Monday 12/27
Monday
Ran 1 mile warm up
Ran ~3 miles, 30 min of hill intervals with group at slow recovery pace, no straining on inclines
Ran 1mile warm down
Stretching
cold morning, temps between 28-30. Warming up nicely though for the rest of the day
Ran 1 mile warm up
Ran ~3 miles, 30 min of hill intervals with group at slow recovery pace, no straining on inclines
Ran 1mile warm down
Stretching
cold morning, temps between 28-30. Warming up nicely though for the rest of the day
Sunday, December 26, 2010
Sunday 12/26
Sunday
Ran 3 miles-recovery pace
Stretching
Felt ok after the 21 mile run. Legs coming back slowly but surely.
Ran 3 miles-recovery pace
Stretching
Felt ok after the 21 mile run. Legs coming back slowly but surely.
Saturday, December 25, 2010
Saturday, December 18, 2010
Saturday 12/18
Group Long Run: Ran 12.5 miles in 2 hours :01, 9:40 total avg with fluctuating burts of pace
funky run, windy, overcast morning, couldn't settle down in pace.
Stretching
funky run, windy, overcast morning, couldn't settle down in pace.
Stretching
Tuesday, December 14, 2010
Monday 12/13
Monday
didn't sleep well sunday night, not feeling energetic enough for a run. Another day off
didn't sleep well sunday night, not feeling energetic enough for a run. Another day off
Saturday, December 11, 2010
Saturday 12/11
Saturday
Group long Run: Ran 20 miles
First 20 miler of Houston marathon training in 3 hours :16 minutes(9:48-9:55 avg total pace)
temps at start in low 60s, breezy but a bit too warm for a 20 miler
held on to pace ok, no problem, could have done better. Didn't watn to push it considering the temps and that the marathon is still 50 days away.
Stretching
Group long Run: Ran 20 miles
First 20 miler of Houston marathon training in 3 hours :16 minutes(9:48-9:55 avg total pace)
temps at start in low 60s, breezy but a bit too warm for a 20 miler
held on to pace ok, no problem, could have done better. Didn't watn to push it considering the temps and that the marathon is still 50 days away.
Stretching
Wednesday, December 8, 2010
Wednesday 12/8
Wednesday
Ran 3 miles @ 8:15-8:18 avg pace
5 min rest
Ran 1x800 m in 3:45
10 minutes of core exc, planks, push ups, stretching
Ran 3 miles @ 8:15-8:18 avg pace
5 min rest
Ran 1x800 m in 3:45
10 minutes of core exc, planks, push ups, stretching
Monday 12/6
Monday
Ran 2.25 miles warm up
Ean 3 miles progressive hill intervals with 3 min rest between
Ran 2.25 miles warm up
Ean 3 miles progressive hill intervals with 3 min rest between
Sunday, December 5, 2010
Saturday, December 4, 2010
Saturday 12/4
Saturday
Group Long Run:
Ran 16.25 miles in 2 hours :31 minutes:30 seconds
total avg pace : 9:15-9:20.
Good effort on negative split. Held on pretty well.
Stretching
Group Long Run:
Ran 16.25 miles in 2 hours :31 minutes:30 seconds
total avg pace : 9:15-9:20.
Good effort on negative split. Held on pretty well.
Stretching
Wednesday, December 1, 2010
Wednesday 12/1
Wednesday
~6 miles total:
Ran 5 miles progressive: from 9:40 to 8:07.
Finishing strong
temps in the mid 30s
Stretching
~6 miles total:
Ran 5 miles progressive: from 9:40 to 8:07.
Finishing strong
temps in the mid 30s
Stretching
Monday 11/29
Monday
Ran 2 mile warm up
Ran 3 miles of hill intervals with group
core exc, planks, push ups, stretching
Ran 2 mile warm up
Ran 3 miles of hill intervals with group
core exc, planks, push ups, stretching
Sunday, November 28, 2010
Thursday 11/25-Sunday 11/28
Thanksgiving in Minnesota
Friday and Saturday 1.5-2hours each day of cross training in gym
Friday and Saturday 1.5-2hours each day of cross training in gym
Wednesday, November 24, 2010
Wednesday 11/24
Wednesday
Long Run: Ran 13 miles. First run over 6 miles since NYC marathon 2 weeks ago.
Getting back in the double digits and on track for the Houston marathon.
Ran 13 miles in 2hours:12 min( 10:00-10:10 avg)
Very humid morning before cool front moves in town. Running on Wed before saturday due to thanksgiving holiday travel.
Indoor cross training for the rest of the week. Flying to Minneapolis, temps will be in the teens, too cold for outdoor exercise. no need to push anything crazy.
Long Run: Ran 13 miles. First run over 6 miles since NYC marathon 2 weeks ago.
Getting back in the double digits and on track for the Houston marathon.
Ran 13 miles in 2hours:12 min( 10:00-10:10 avg)
Very humid morning before cool front moves in town. Running on Wed before saturday due to thanksgiving holiday travel.
Indoor cross training for the rest of the week. Flying to Minneapolis, temps will be in the teens, too cold for outdoor exercise. no need to push anything crazy.
Monday 11/22
Monday
Ran 10 min warm up
Ran 30 min of hill intervals with group
Core exc, planks, push ups, stretching
Ran 10 min warm up
Ran 30 min of hill intervals with group
Core exc, planks, push ups, stretching
Sunday, November 21, 2010
Sunday 11/21
Sunday
AM:
Ran 3 miles -progressive pace: 9:09, 8:34, 8:33
Good effort, felt strong, no problems
Stretching
PM:
core exc, push ups, bicep curls with resist.bands
Walked 2 miles
AM:
Ran 3 miles -progressive pace: 9:09, 8:34, 8:33
Good effort, felt strong, no problems
Stretching
PM:
core exc, push ups, bicep curls with resist.bands
Walked 2 miles
Friday, November 19, 2010
Friday 11/19
Friday 11/19
need another day off , mostly because I'm still mentall tired fromt he NYC marathon and work was too much this week. Just not into it. Sunday is the last active recovery day before training for Houston marathon gets going.
need another day off , mostly because I'm still mentall tired fromt he NYC marathon and work was too much this week. Just not into it. Sunday is the last active recovery day before training for Houston marathon gets going.
Wednesday 11/17
Wednesday
Ran 6 miles
first 3 in 28:00
90 second rest, water/gatorade
second 3 in 26:00
10 minute core exc, planks, 2x25 push ups, squats and lunges
stretching
Ran 6 miles
first 3 in 28:00
90 second rest, water/gatorade
second 3 in 26:00
10 minute core exc, planks, 2x25 push ups, squats and lunges
stretching
Monday 11/15
Monday
Ran 10 min warm up
Ran 15 min of hill intervals with group
5 min rest
Ran 1 mile in 8:40
core exc, planks, push ups, stretching
Ran 10 min warm up
Ran 15 min of hill intervals with group
5 min rest
Ran 1 mile in 8:40
core exc, planks, push ups, stretching
Saturday, November 13, 2010
Saturday 11/13
Saturday
Rreturningto group long run:
Ran 6 miles, building back safely after running the NYC marathon last sunday
Stretching. Feeling good, leg strength is coming back slowly . Not rushing my recovery.
Should be on schedule for the Houston marathon on 1/30/11
Rreturningto group long run:
Ran 6 miles, building back safely after running the NYC marathon last sunday
Stretching. Feeling good, leg strength is coming back slowly . Not rushing my recovery.
Should be on schedule for the Houston marathon on 1/30/11
Tuesday, November 9, 2010
Tuesday 11/9
Tuesday
post marathon active recovery, normal soreness noted.
Jogged easy recovery pace for 3 miles at memorial park. Loosened up a bit.
Stretching throughout the day at work and home.
This is recovery week, maybe 10 days of active recovery
post marathon active recovery, normal soreness noted.
Jogged easy recovery pace for 3 miles at memorial park. Loosened up a bit.
Stretching throughout the day at work and home.
This is recovery week, maybe 10 days of active recovery
Monday 11/8
Monday
Birthday. Turned 35 today. Healthy and feelign strong. Grateful.
Flying back from NYC after marathon yesterday.
Birthday. Turned 35 today. Healthy and feelign strong. Grateful.
Flying back from NYC after marathon yesterday.
Sunday 11/7
Sunday
New York City Marathon.
Arrived NYC friday afternoon, rested friday and saturday
Ran the race on sunday with the goal of 4:30 or better knowing that it is a much tougher course than that of Houston marathon.
Houston Marathon in January 2010: 4hours:39 minutes
NYC Marathon November 2010: 4 hours: 23 minutes
A 16 minute PR! YES! I did well, surprised myself a little, I would have been happy with 4:29, but this was certainly special. Good weather (mid 40s to low 50) helped a lot. Of course keeping weight loss off, becoming leaner, consistent exercise and training for marathon were factors as well.
Feeling proud, blessed, grateful to ahve support of freinds and family. This was a great race.
A long term goal has been set to break 4 hours "one day"
New York City Marathon.
Arrived NYC friday afternoon, rested friday and saturday
Ran the race on sunday with the goal of 4:30 or better knowing that it is a much tougher course than that of Houston marathon.
Houston Marathon in January 2010: 4hours:39 minutes
NYC Marathon November 2010: 4 hours: 23 minutes
A 16 minute PR! YES! I did well, surprised myself a little, I would have been happy with 4:29, but this was certainly special. Good weather (mid 40s to low 50) helped a lot. Of course keeping weight loss off, becoming leaner, consistent exercise and training for marathon were factors as well.
Feeling proud, blessed, grateful to ahve support of freinds and family. This was a great race.
A long term goal has been set to break 4 hours "one day"
Thursday, November 4, 2010
Tuesday 11/2
30 minutes cardio -train in gym
bicep burn out
1x20 chest press
stretching
Core exc, planks, push ups
bicep burn out
1x20 chest press
stretching
Core exc, planks, push ups
Monday 11/1
Monday
Ran 1 mile warm up
Ran 3x1 mile at 8:50-9:10, ave pace range
Ran 1 mile warm down
Stretching
Ran 1 mile warm up
Ran 3x1 mile at 8:50-9:10, ave pace range
Ran 1 mile warm down
Stretching
Saturday, October 30, 2010
Saturday 10/30
Saturday
Last group long run for NYC marathon training
Cool temps in high 40 to low 50s at 6am start
Ran 10 miles in 1hour:33 minutes ( 9:18 avg!) smooth run, no problems, weather helps a lot.
Stretching
Massage
Last group long run for NYC marathon training
Cool temps in high 40 to low 50s at 6am start
Ran 10 miles in 1hour:33 minutes ( 9:18 avg!) smooth run, no problems, weather helps a lot.
Stretching
Massage
Wednesday 10/27
Wednesday
Ran 1 mile warm up
Ran 2x 5K at sub 9 min pace(8:40-8:55) with 5 min rest between. Humid morining, temps in 80s, cool front coming though. Very tough workout
Stretching
Ran 1 mile warm up
Ran 2x 5K at sub 9 min pace(8:40-8:55) with 5 min rest between. Humid morining, temps in 80s, cool front coming though. Very tough workout
Stretching
Sunday, October 24, 2010
Saturday 10/23
Saturday
Long Run: Ran 13 miles easy effor, not conerned witht ime. Humidity is back, stuffy mornign with soem warm brez here and there. Pleasent for a walk not a logn run. Thank goodness I'm tapering!
Stretching
90 min massage
Long Run: Ran 13 miles easy effor, not conerned witht ime. Humidity is back, stuffy mornign with soem warm brez here and there. Pleasent for a walk not a logn run. Thank goodness I'm tapering!
Stretching
90 min massage
Wednesday 10/20
Wednesday
Wado 800s
Ran 10x800 with 1 min rest, 3:57-4:03 average.
not bad, humid morning
stretching
Wado 800s
Ran 10x800 with 1 min rest, 3:57-4:03 average.
not bad, humid morning
stretching
Monday 10/18
Monday
Ran 3 miles-easy recovery warm up
Ran 20 min of hill intervals with group
core exc, planks, stretching
Ran 3 miles-easy recovery warm up
Ran 20 min of hill intervals with group
core exc, planks, stretching
Saturday, October 16, 2010
Saturday 10/16
Saturday
Third long run over 20 miles- prep. for NYC marathon
Ran ~23 miles in 3 hours:44 minutes, 9:39-9:45 average pace for total run
Run had a hilly 14.5 mile stretch that included the white oak bayou underpasses and the TC Jester over pass out and back from base. Humidity is a bit higher than the last 21 miler and the sun was warming up quickly. Overall can't complain much about the weather considering all the summer training I had to endure.
Stretched for at least 10 minutes after the run and after a long hot shower.
Tapering for NYC marathon starts Monday.
Third long run over 20 miles- prep. for NYC marathon
Ran ~23 miles in 3 hours:44 minutes, 9:39-9:45 average pace for total run
Run had a hilly 14.5 mile stretch that included the white oak bayou underpasses and the TC Jester over pass out and back from base. Humidity is a bit higher than the last 21 miler and the sun was warming up quickly. Overall can't complain much about the weather considering all the summer training I had to endure.
Stretched for at least 10 minutes after the run and after a long hot shower.
Tapering for NYC marathon starts Monday.
Wednesday 10/13
Wednesday
Ran 1 mile warm up
Ran 6 miles at 8:30-8:40 pace range( tempo threshold)
Ran 1 mile warm down
Stretching
Ran 1 mile warm up
Ran 6 miles at 8:30-8:40 pace range( tempo threshold)
Ran 1 mile warm down
Stretching
Monday 10/11
Monday
Ran ~5 miles, easy to medium effort
felt sluggish though. Didn't feel efficient today
Stretching
PM:
Strength trainin-chest, triceps, dips, assisted pull ups
Ran ~5 miles, easy to medium effort
felt sluggish though. Didn't feel efficient today
Stretching
PM:
Strength trainin-chest, triceps, dips, assisted pull ups
Saturday, October 9, 2010
Saturday 10/9
Saturday
Group Long Run: Ran 13.5 miles( drop down week between the 21 last week and the 22 miler next week)
Ran 13.5 miles in 2 hours: 8 minutes( ~9:30 avg pace) with the last 7.5 at 9:05 pace for the negative split. Another good effort, weather continues to help however more humid than last week .
Feeling good, no problems, staying focused on training well for few more weeks
Group Long Run: Ran 13.5 miles( drop down week between the 21 last week and the 22 miler next week)
Ran 13.5 miles in 2 hours: 8 minutes( ~9:30 avg pace) with the last 7.5 at 9:05 pace for the negative split. Another good effort, weather continues to help however more humid than last week .
Feeling good, no problems, staying focused on training well for few more weeks
Thursday, October 7, 2010
Wednesday 10/6
Wednesday
Ran 1 mile warm up
Ran 6 miles progressive pace: from 9:10-7:35, big effor toward last two miles
Stretching
Ran 1 mile warm up
Ran 6 miles progressive pace: from 9:10-7:35, big effor toward last two miles
Stretching
Sunday, October 3, 2010
Saturday, October 2, 2010
Saturday 10/2
Saturday
Group Long Run:
Low humidity, high 50s to low 60s at start, nice breez, what a big relief.
Ran 21.2 miles in 3 hours: 24 minutes.
Avg pace : 9:37-9:45, picked up pace the last 8 miles , ran in 9:07-9:10 range.
Possibly the most efficient 21 mile run I ever had. What a great day. Body responding to and handling the honey stinger packets well. Legs feel strong, breathing well, no significant concerns.
New York City Marathon in 35 days.
Stretching throughout the day. Staying focused and grateful for the hard work I put in over the last two years and this past summer. The healthy lifestyle continues, but I will not count calories today. Some indulgent eating will be happening today.
Group Long Run:
Low humidity, high 50s to low 60s at start, nice breez, what a big relief.
Ran 21.2 miles in 3 hours: 24 minutes.
Avg pace : 9:37-9:45, picked up pace the last 8 miles , ran in 9:07-9:10 range.
Possibly the most efficient 21 mile run I ever had. What a great day. Body responding to and handling the honey stinger packets well. Legs feel strong, breathing well, no significant concerns.
New York City Marathon in 35 days.
Stretching throughout the day. Staying focused and grateful for the hard work I put in over the last two years and this past summer. The healthy lifestyle continues, but I will not count calories today. Some indulgent eating will be happening today.
Friday, October 1, 2010
Thursday, September 30, 2010
Thursday 9/30
Thursday
Felt lazy , tired. Also, started late and almost late for work so..
Ran 3 miles easy pace, no strain, workout soreness, flush out lactic acid from legs
Stretching
Felt lazy , tired. Also, started late and almost late for work so..
Ran 3 miles easy pace, no strain, workout soreness, flush out lactic acid from legs
Stretching
Wednesday, September 29, 2010
Wednesday 9/29
Wednesday
Ran 1 mile warm up
Ran 5x1 mile with 2 minute rest ( 8:20, 8:02, 8:00, 7:53, 7:45)
Ran 1 mile warm down
Stretching
strong effort, cooler weather is a big plus. Feeling strong , no problems, staying
Ran 1 mile warm up
Ran 5x1 mile with 2 minute rest ( 8:20, 8:02, 8:00, 7:53, 7:45)
Ran 1 mile warm down
Stretching
strong effort, cooler weather is a big plus. Feeling strong , no problems, staying
Tuesday 9/28
Tuesday
AM:
Ran 6 miles- 3 easy, 3 medium effort
Stretching
PM:
Resistance bands:biceps, tricetps
obliques, lower abs
AM:
Ran 6 miles- 3 easy, 3 medium effort
Stretching
PM:
Resistance bands:biceps, tricetps
obliques, lower abs
Monday, September 27, 2010
Monday 9/27
Monday
Ran 3miles-slow warm up
Ran 4x1000 mtrs on hilly course with 200 recover walk between sets
progressive pace( 5:36, 5:23, 5:03, 4:50). Good effort
first cool front , temps at 6am aound 60 degress with little humidity. Felt very good . What a relief.
Core exc, planks, push ups, stretching
Ran 3miles-slow warm up
Ran 4x1000 mtrs on hilly course with 200 recover walk between sets
progressive pace( 5:36, 5:23, 5:03, 4:50). Good effort
first cool front , temps at 6am aound 60 degress with little humidity. Felt very good . What a relief.
Core exc, planks, push ups, stretching
Saturday, September 25, 2010
Friday, September 24, 2010
Wednesday, September 22, 2010
Wwednesday 9/22
Wednesday
Ran 1 mile slow warmwup, water break, another humid morning
Ran 6 miles: 3 miles easy in 30:40, 3 miles "harder" in 26:56.
Medium effort overall. Felt good, ho problems, just more active recovery this week.
Ran 1 mile slow warmwup, water break, another humid morning
Ran 6 miles: 3 miles easy in 30:40, 3 miles "harder" in 26:56.
Medium effort overall. Felt good, ho problems, just more active recovery this week.
Monday, September 20, 2010
Monday 9/20
Monday
Ran 1.5 mile warm up
At clover leaf hill course:
Ran 1 mile -medium effort
1-2 min rest
Ran 10 min, easy hills
1-2 min rest
Ran 1mile-"harder effort",
could have ran faster and harder on hills, but remained conservative for one more day after Saturday's 20 miler.
Ran 1.5 mile warm up
At clover leaf hill course:
Ran 1 mile -medium effort
1-2 min rest
Ran 10 min, easy hills
1-2 min rest
Ran 1mile-"harder effort",
could have ran faster and harder on hills, but remained conservative for one more day after Saturday's 20 miler.
Sunday, September 19, 2010
Saturday, September 18, 2010
Saturday 9/18
Saturday
Group long run:
Ran 20 miles in 3 hours 19 miutes (9:57-10:10 ave range throughout run)
Still high humidity but some breeze helped today. Finished stronger than I expected in this weather. Two more 20+ runs in October.
Stretching throughout day
Group long run:
Ran 20 miles in 3 hours 19 miutes (9:57-10:10 ave range throughout run)
Still high humidity but some breeze helped today. Finished stronger than I expected in this weather. Two more 20+ runs in October.
Stretching throughout day
Friday, September 17, 2010
Thursday, September 16, 2010
Thursday 9/16
Thursday
Ran ~80 minutes-easy effort for most of the run. Picked up effort in last 25 minutes. Overall, it was a relaxed run.
cooler weather at 6 am, less humidity
Stretching
Ran ~80 minutes-easy effort for most of the run. Picked up effort in last 25 minutes. Overall, it was a relaxed run.
cooler weather at 6 am, less humidity
Stretching
Wednesday, September 15, 2010
Wednesday 9/15
Wednesday
Ran total 7 miles
1 mile easy warmup
5 miles-tempo 8:30 pace, mediumhard effort was needed in this humid weather. Felt tougher than it should.
1 mile warm down
Stretching throughout the day
Ran total 7 miles
1 mile easy warmup
5 miles-tempo 8:30 pace, mediumhard effort was needed in this humid weather. Felt tougher than it should.
1 mile warm down
Stretching throughout the day
Tuesday, September 14, 2010
Tuesday 9/14
Tuesday
Ran 6 miles -easy to medim effort.
humid at 5:30 am.
stretching
PM:
core exc,planks, push ups, resis. band biceps
Ran 6 miles -easy to medim effort.
humid at 5:30 am.
stretching
PM:
core exc,planks, push ups, resis. band biceps
Monday, September 13, 2010
Monday 9/13
Monday
AM
Ran 2 mile warmup
Ran 3x1 mile progressive hills at clover leaf course with 2 min break between
(9:55, 8:48, 7:48)
Good effort, humidity is still high, temp around 80 at 6:00 am!
Core exc, planks, push ups, stretching
PM
Bicep curls, shoulders, tricpep pull downs-resist.bands
AM
Ran 2 mile warmup
Ran 3x1 mile progressive hills at clover leaf course with 2 min break between
(9:55, 8:48, 7:48)
Good effort, humidity is still high, temp around 80 at 6:00 am!
Core exc, planks, push ups, stretching
PM
Bicep curls, shoulders, tricpep pull downs-resist.bands
Sunday, September 12, 2010
Saturday, September 11, 2010
Friday, September 10, 2010
Thursday, September 9, 2010
Thursday 9/9
Thursday
Ran 6 miles -easy recovery pace. High humidiy, felt uncomfortable already at 5:30 am.
legs are tired from progressive run on wednesday.
just maintaining consistency until cooler weather comes.
Stretching, abs, low abs, planks, push ups
Ran 6 miles -easy recovery pace. High humidiy, felt uncomfortable already at 5:30 am.
legs are tired from progressive run on wednesday.
just maintaining consistency until cooler weather comes.
Stretching, abs, low abs, planks, push ups
Wednesday, September 8, 2010
Wednesday 9/8
Wednesday
AM:
Ran 8 miles total
1 mile warm up
6 miles progressive pace( from 9:55 to 8:30)
1 mile warm down
lot sof warm breeze, sometimes it felt cooler, compared to August I guess.
stretching
PM:
Planks, sit ups, obliques, push ups(2 sets), lower abs. Stretching
AM:
Ran 8 miles total
1 mile warm up
6 miles progressive pace( from 9:55 to 8:30)
1 mile warm down
lot sof warm breeze, sometimes it felt cooler, compared to August I guess.
stretching
PM:
Planks, sit ups, obliques, push ups(2 sets), lower abs. Stretching
Tuesday, September 7, 2010
Tuesday 9/7
Tuesday
Ran 6 miles -easy recovery, high humidity, warm breeze, soaking wet.
Felt ok on some parts of trail, other parts were awful.
just got the miles in, maintained 9:50-10:00 pace.
Stretching
Ran 6 miles -easy recovery, high humidity, warm breeze, soaking wet.
Felt ok on some parts of trail, other parts were awful.
just got the miles in, maintained 9:50-10:00 pace.
Stretching
Monday 9/6
Monday
Ran 2 mile warm up
Intervals with group: 2x12 minutes of relays with 5 min break between
core exc, stretching
Ran 2 mile warm up
Intervals with group: 2x12 minutes of relays with 5 min break between
core exc, stretching
Saturday, September 4, 2010
Saturday 9/4
Saturday
Group long run:
Ran 18 miles in 2 hours: 59 minutes (9:55-10:10) avg pace range.
miles 14, 15, 16 @ 9:15-9:25 pace range-challenging
miles 17, 18, slow jog, tough, had stomach /side stitches, and felt dizzy a bit
Finsihed ok overall, some breez helped today but humidiy is still uncomfortable for long runs.
Stretching. Getting a massage!
Group long run:
Ran 18 miles in 2 hours: 59 minutes (9:55-10:10) avg pace range.
miles 14, 15, 16 @ 9:15-9:25 pace range-challenging
miles 17, 18, slow jog, tough, had stomach /side stitches, and felt dizzy a bit
Finsihed ok overall, some breez helped today but humidiy is still uncomfortable for long runs.
Stretching. Getting a massage!
Tuesday, August 31, 2010
Monday 8/30
Monday
Not enough sleep, couldn't make the group workout. Very rare.
PM:
60 obliques
60 crunches
20 low ab kicks
50 push ups
1 min plank
Not enough sleep, couldn't make the group workout. Very rare.
PM:
60 obliques
60 crunches
20 low ab kicks
50 push ups
1 min plank
Monday, August 30, 2010
Saturday, August 28, 2010
Saturday 8/28
Saturday
Group long run:
Drop back week
Ran 10 miles in 96 min. Pciked up pace last 3.5 miles , strong negative split. Finished with 8:50-9:05 range.
Stretching. Felt good. Humidity is much lower today, it helped a lot.
Wonderful breez. Started run feeling tired but finished really well
Group long run:
Drop back week
Ran 10 miles in 96 min. Pciked up pace last 3.5 miles , strong negative split. Finished with 8:50-9:05 range.
Stretching. Felt good. Humidity is much lower today, it helped a lot.
Wonderful breez. Started run feeling tired but finished really well
Thursday, August 26, 2010
Wednesday 8/25
Wednesday
1 mile warm up
ran 3x2 mile intervals ( 8:15-8:25 per mile pace)
4 minute rest between easch set
1 mile warm down
Stretching
1 mile warm up
ran 3x2 mile intervals ( 8:15-8:25 per mile pace)
4 minute rest between easch set
1 mile warm down
Stretching
Thursday 8/26
Thursday
AM:
Ran 65 minutes-easy recovery pace
stretching
PM:
Strength training: back, shoulders, biceps, abs
AM:
Ran 65 minutes-easy recovery pace
stretching
PM:
Strength training: back, shoulders, biceps, abs
Tuesday, August 24, 2010
Tuesday 8/24
Tuesday
AM:
Ran 5 miles -3 easy, 2 @ 9:10-9:20 range.
less humid this morning, but temo is still near 80 at 6 am
Stretching
PM:
10 min warm up on bike
3x17 dips-unassisted
3x10-12 assisted pull ups
3x15 chest incline
abs and obliques
AM:
Ran 5 miles -3 easy, 2 @ 9:10-9:20 range.
less humid this morning, but temo is still near 80 at 6 am
Stretching
PM:
10 min warm up on bike
3x17 dips-unassisted
3x10-12 assisted pull ups
3x15 chest incline
abs and obliques
Monday 8/23
Monday
Ran 2 mile warm up
Ran 3 miles of hill intervals: medium-hard effort up, walk/jog down
good effort, legs felt bettwe after warm up
Core exc, planks, push ups, lunges, stretching
Ran 2 mile warm up
Ran 3 miles of hill intervals: medium-hard effort up, walk/jog down
good effort, legs felt bettwe after warm up
Core exc, planks, push ups, lunges, stretching
Saturday, August 21, 2010
Saturday 8/21
Saturday
Group Long Run: Ran 17 miles in 2 hours : 54 minutes, averaged 9:55-10:15.
80+ degree waether by 5:30 am, humidity over 85%, pace dropped toward last 4 miles as the sun started to really beat down on me. Glad that I canstill hold a 10:00 min range for pace on a long run in this weather. It takes so much more effort in the summer.
Stretching throughout the day
Group Long Run: Ran 17 miles in 2 hours : 54 minutes, averaged 9:55-10:15.
80+ degree waether by 5:30 am, humidity over 85%, pace dropped toward last 4 miles as the sun started to really beat down on me. Glad that I canstill hold a 10:00 min range for pace on a long run in this weather. It takes so much more effort in the summer.
Stretching throughout the day
Thursday 8/19
Thursday
AM:
Ran 6 miles-easy effort
Stretching-felt mentally drained
PM:
Strength training: back, lats, shoulders
Stretching
AM:
Ran 6 miles-easy effort
Stretching-felt mentally drained
PM:
Strength training: back, lats, shoulders
Stretching
Wednesday 8/18
Wednesday
Ran 7 miles:
1 mile warmup
5 miles@ threshold range 8:35-8:45
1 mile warm down
very humid, stuffy, 80-82 degrees
Stretching
Ran 7 miles:
1 mile warmup
5 miles@ threshold range 8:35-8:45
1 mile warm down
very humid, stuffy, 80-82 degrees
Stretching
Tuesday 8/17
Tuesday
AM:
Ran 5 miles easy pace.
PM:
Strength training: triceps, chest, core, balance
Stretching
AM:
Ran 5 miles easy pace.
PM:
Strength training: triceps, chest, core, balance
Stretching
Monday, August 16, 2010
Monday 8/16
Monday
AM:
Ran 2 mile warm up
Ran 8 min hill intervals
3 min rest
Ran 1 mile on hills( 7:57)
3 min rest
Ran 8 min hill intervals
cor exc, planks, push ups, stretching
AM:
Ran 2 mile warm up
Ran 8 min hill intervals
3 min rest
Ran 1 mile on hills( 7:57)
3 min rest
Ran 8 min hill intervals
cor exc, planks, push ups, stretching
Saturday, August 14, 2010
Saturday 8/14
Saturday
group long run: dropped back to 10 mile long run.
Ran~ 10 miles in 1 hour: 37 minutes( 9:45-10:00) avg pace.
Stretched .
group long run: dropped back to 10 mile long run.
Ran~ 10 miles in 1 hour: 37 minutes( 9:45-10:00) avg pace.
Stretched .
Friday, August 13, 2010
Thursday 8/12
Thursday
20 min on bicycle
60 min strength training: chest, shoulders, light leg curls and balance
20 min on bicycle
60 min strength training: chest, shoulders, light leg curls and balance
Wednesday, August 11, 2010
Wednesday 8/11
Wednesday
Started at 5:45, temp was in low 80s with high humidity.
Ran 6 miles-progressive pace, from 10:10 down to 8:30.
Actually proud that I was able to do this workout in hot and humid morning weather.
Stretched. lots of fluids, very hungry, bigger breakfast than usual, will have a lighter dinner.
light core exc and push ups at work
No exercise this evening.
Started at 5:45, temp was in low 80s with high humidity.
Ran 6 miles-progressive pace, from 10:10 down to 8:30.
Actually proud that I was able to do this workout in hot and humid morning weather.
Stretched. lots of fluids, very hungry, bigger breakfast than usual, will have a lighter dinner.
light core exc and push ups at work
No exercise this evening.
Tuesday, August 10, 2010
Tuesday 8/10
Tuesday
AM:
Ran 50 minutes-easy, very easy effort. Felt tired.
Stretching. lots of fluids. Monitoring protein intake in all meals.
hopefully recover in time for PM workout.
PM:
60 minutes of strenght training: triceps, dips, lats, shoulders. 15 min on bicycle
AM:
Ran 50 minutes-easy, very easy effort. Felt tired.
Stretching. lots of fluids. Monitoring protein intake in all meals.
hopefully recover in time for PM workout.
PM:
60 minutes of strenght training: triceps, dips, lats, shoulders. 15 min on bicycle
Monday, August 9, 2010
Monday 8/9
Monday
AM
Ran 6 miles( 5:45AM)- easy effort, 9:50-10:00. Heat and humidity continue to take a toll.
monitoring fluid intake, vitamins, and recovery closely after each workout.
Stretching
AM
Ran 6 miles( 5:45AM)- easy effort, 9:50-10:00. Heat and humidity continue to take a toll.
monitoring fluid intake, vitamins, and recovery closely after each workout.
Stretching
Sunday, August 8, 2010
Sunday 8/8
Sunday
legs and body feel like they need more recover. Was planning a walk this evening, but need to take total rest.
legs and body feel like they need more recover. Was planning a walk this evening, but need to take total rest.
Saturday, August 7, 2010
Saturday 8/7 Progress summary
Progress summary:
Current Weight: 200-202 pounds.
Original weight on 5/5/2008: 280-285
Total weight loss: 80 pounds with +/- 2 lb
Waistline: from 44 down to 34
Shirt size: from XXL to L.
Current Weight: 200-202 pounds.
Original weight on 5/5/2008: 280-285
Total weight loss: 80 pounds with +/- 2 lb
Waistline: from 44 down to 34
Shirt size: from XXL to L.
Saturday 8/7
Saturday
Long Run:
Ran ~16 miles in 2 hours :45 minutes. Pace ranging from 9:50-10:20.
temp between 80-and 85. High humidity. very tough.
Stretching
Ice bath
Long Run:
Ran ~16 miles in 2 hours :45 minutes. Pace ranging from 9:50-10:20.
temp between 80-and 85. High humidity. very tough.
Stretching
Ice bath
Friday, August 6, 2010
Thursday, August 5, 2010
Thursday 8/5
Thursday
AM:
Ran 5 miles-easy effort. Another hot and humid morning.
Stretching-calves and left hamstring are a bit tight and sore.
Recvoring well
PM:
60 min of strenght trainign: biceps, back, core.
AM:
Ran 5 miles-easy effort. Another hot and humid morning.
Stretching-calves and left hamstring are a bit tight and sore.
Recvoring well
PM:
60 min of strenght trainign: biceps, back, core.
Wednesday, August 4, 2010
Wednesday 8/4
Wednesday
Temp: 84 at 6:30AM, high humidity, thick air
Ran 2 mile warmup
Ran 2 miles at 8:15-8:20 avg. pace
rest
Ran 1 mile at 8:40 pace( should have been faster,legs gave up) heat is too much
rest
4x 20 sec strides
Stretching
Temp: 84 at 6:30AM, high humidity, thick air
Ran 2 mile warmup
Ran 2 miles at 8:15-8:20 avg. pace
rest
Ran 1 mile at 8:40 pace( should have been faster,legs gave up) heat is too much
rest
4x 20 sec strides
Stretching
Tuesday 8/3
Tuesday
AM:
situps, core exc, push ups
Ran 6 miles -sub 10:00 pace, easy-medium effort.
84 degrees at 6:30 AM, hight humidity.
lots of stretching in the shade
lots of water
PM:
60 min of strength training: lots of chest exc, lots of triceps
upper body stretching
AM:
situps, core exc, push ups
Ran 6 miles -sub 10:00 pace, easy-medium effort.
84 degrees at 6:30 AM, hight humidity.
lots of stretching in the shade
lots of water
PM:
60 min of strength training: lots of chest exc, lots of triceps
upper body stretching
Monday 8/2
Monday
Ran 5 miles - sub 10:00 pace. easy-medium effort. Ran in the evening, overslept in AM.
temps in the highg 90s, tough one even in the shade.
lots of water, gatorade,light dinner
Stretching
Ran 5 miles - sub 10:00 pace. easy-medium effort. Ran in the evening, overslept in AM.
temps in the highg 90s, tough one even in the shade.
lots of water, gatorade,light dinner
Stretching
Saturday, July 31, 2010
Saturday 7/31
Saturday
Long Run:
Ran 15 miles in 2 hours : 27: 35 seconds. Avg. Pace : 9:49-9:55 for the whole run.
Temp at 5:30 AM: 81-82 , humidity: over 85%. A slight breez helped with start but last 6 miles were tough.
Happy with results. Not bad considering weather.
Stretching. took sometime to eat breakfast, but was very hungry for a late lunch.
Long Run:
Ran 15 miles in 2 hours : 27: 35 seconds. Avg. Pace : 9:49-9:55 for the whole run.
Temp at 5:30 AM: 81-82 , humidity: over 85%. A slight breez helped with start but last 6 miles were tough.
Happy with results. Not bad considering weather.
Stretching. took sometime to eat breakfast, but was very hungry for a late lunch.
Friday, July 30, 2010
Thursday, July 29, 2010
Thursday 7/29
Thursday
AM:
Ran 4 miles easy. legs are recovering, didn't push pace or effort today.
Stretching
PM:
60 min strength training: chest, shoulders, biceps, abs, and dips.
lots of stretching. slept well.
AM:
Ran 4 miles easy. legs are recovering, didn't push pace or effort today.
Stretching
PM:
60 min strength training: chest, shoulders, biceps, abs, and dips.
lots of stretching. slept well.
Wednesday 7/28
Wednesday
Ran 6 miles at 9:05 avg pace
2 min break between 3 miles loops
extra stretching. Med.hard effort, happy to be able to hold this pace for this distance in humid mornings.
Ran 6 miles at 9:05 avg pace
2 min break between 3 miles loops
extra stretching. Med.hard effort, happy to be able to hold this pace for this distance in humid mornings.
Tuesday 7/27
Tuesday
AM:
60 min x-train:
20 min eliptical trainer
40 min : legs press, dips, pull ups, beicpes, chest fly, lats, abs
PM:
Ran easy 4 miles
Stretching
AM:
60 min x-train:
20 min eliptical trainer
40 min : legs press, dips, pull ups, beicpes, chest fly, lats, abs
PM:
Ran easy 4 miles
Stretching
Monday, July 26, 2010
7/26
Monday
Ran 6 miles progressive pace: started at 10:10 and ended with 9:13 per mile.
Humid, tough, but still felt strong.
No issues. Extra stretching.
Ran 6 miles progressive pace: started at 10:10 and ended with 9:13 per mile.
Humid, tough, but still felt strong.
No issues. Extra stretching.
June 15-July 26
June-15-July 26
Completed Beat The Heat program with Kenyan Way.
Averaged 27-35 miles a week miles a week including hills, intervals, progressive runs and negative splits, easy runs, and long runs up to 14 miles.
twice a week strength training, plyo exc, weights for upper and lower body, core work.
Weight is holding steady at 200 lb, but feeling leaner, stronger, and more fit. Will adjust eating habits in the evening to see if that causes more weight loss.
Completed Beat The Heat program with Kenyan Way.
Averaged 27-35 miles a week miles a week including hills, intervals, progressive runs and negative splits, easy runs, and long runs up to 14 miles.
twice a week strength training, plyo exc, weights for upper and lower body, core work.
Weight is holding steady at 200 lb, but feeling leaner, stronger, and more fit. Will adjust eating habits in the evening to see if that causes more weight loss.
Tuesday, June 15, 2010
Monday 6/14
Monday
2 mile warm up
20 minutes of speed intervals with group
core exc, planks, stretching
2 mile warm up
20 minutes of speed intervals with group
core exc, planks, stretching
Friday, June 4, 2010
Thursday 6/3
Thursday
Another new route on white oal bayour, new neighborhood run, love it!
Ran 60 minutes easy to medium
stretching, sore left leg, taking it easy. Ice, stretching, repeat
Another new route on white oal bayour, new neighborhood run, love it!
Ran 60 minutes easy to medium
stretching, sore left leg, taking it easy. Ice, stretching, repeat
Wednesday, June 2, 2010
Wednesday 6/2
Wednesday
Group workout:
~ 20 minute warm up jog and drills
30 minutes of hill intervals. Could have ran hills faster, but remained conservative.
already 80 degrees at 6:20 am, very humid, effort is high anyway, need to look at big picture during the summer months.
Core exc, push ups, planks, stretching
Group workout:
~ 20 minute warm up jog and drills
30 minutes of hill intervals. Could have ran hills faster, but remained conservative.
already 80 degrees at 6:20 am, very humid, effort is high anyway, need to look at big picture during the summer months.
Core exc, push ups, planks, stretching
Tuesday 6/1
Tuesday
Ran 60 min east to medium pace. New route for easy runs along white oak bayou parallel to TC Jester from my new home. Loved it. visually relaxing.
Ran 60 min east to medium pace. New route for easy runs along white oak bayou parallel to TC Jester from my new home. Loved it. visually relaxing.
Monday 5/31
Monday
Group workout:
~20 min warm up jog
25 minutes of hill fartlek intervals with hills
tough one.
core exc, stretching, push ups
Group workout:
~20 min warm up jog
25 minutes of hill fartlek intervals with hills
tough one.
core exc, stretching, push ups
Sunday 5/30
Sunday
Veyr sore legs after the move. Ran 3 miles easy at 8:00 am, hot and humid, too much.
lots of stretching, gatorade and water.
Veyr sore legs after the move. Ran 3 miles easy at 8:00 am, hot and humid, too much.
lots of stretching, gatorade and water.
Saturday 5/29
Saturday
Closed on my first house yesterday. Moving and packing today. Not much sleep, tired, energy spent on lifting, pushing, driving, it's hot, humid, nothingleft int he tank for running
Closed on my first house yesterday. Moving and packing today. Not much sleep, tired, energy spent on lifting, pushing, driving, it's hot, humid, nothingleft int he tank for running
Thursday, May 27, 2010
May 3-May 27
May 3-May 27
Summary of entries since I feel behind on my daily entries:
Started Beat the Heat program again with focus on losing 20-25 more pounds and careful eating habits.
Monday and Wednesday workouts are tough(hills, intervals, speed fartleks, etc) with group
Tuesday and Thursday, 5-6 miles easy to medium effort.
Saturday 8-12 long run.
Asveraging 27-32 miles a week+/-. Heat is here, humidity is here. Watchign water and electrolyte consumption everyday.
GOT IN THE NYC MARATHON! VERY EXCITED. NOV 7, 2010.
Summary of entries since I feel behind on my daily entries:
Started Beat the Heat program again with focus on losing 20-25 more pounds and careful eating habits.
Monday and Wednesday workouts are tough(hills, intervals, speed fartleks, etc) with group
Tuesday and Thursday, 5-6 miles easy to medium effort.
Saturday 8-12 long run.
Asveraging 27-32 miles a week+/-. Heat is here, humidity is here. Watchign water and electrolyte consumption everyday.
GOT IN THE NYC MARATHON! VERY EXCITED. NOV 7, 2010.
Thursday, April 29, 2010
Thursday 4/29
Thursday
Ran 6 miles (9:20-9:50 pace).
Ok, a bit sluggish, it's a weird week so far.
Stretching
Ran 6 miles (9:20-9:50 pace).
Ok, a bit sluggish, it's a weird week so far.
Stretching
Sunday, April 25, 2010
Sunday 4/25
Sunday
back to vinyasa yoga on sundays
AM:
75 minutes of vinyasa yoga. It was a challenge after missing it for three weeks.
felt good though.
PM
core exc, planks, push ups, squats, biceps
back to vinyasa yoga on sundays
AM:
75 minutes of vinyasa yoga. It was a challenge after missing it for three weeks.
felt good though.
PM
core exc, planks, push ups, squats, biceps
Saturday 4/24
Saturday
Group long run:
Ran 11 miles with group. 1 mile warm up plus a 10 mile route.
Felt good but a bit sluggish toward the end. I'm not worried about it.
Still maintaned 10:00 to 10:10 overall pace for 10 miles.!
Stretching
Group long run:
Ran 11 miles with group. 1 mile warm up plus a 10 mile route.
Felt good but a bit sluggish toward the end. I'm not worried about it.
Still maintaned 10:00 to 10:10 overall pace for 10 miles.!
Stretching
Wednesday, April 21, 2010
Wednesday 4/21
Wednesday
Ran 5 miles at temp-medium effort pace, no strain
core exc, planks, push ups, squats,stretching
Ran 5 miles at temp-medium effort pace, no strain
core exc, planks, push ups, squats,stretching
Monday 4/19
Monday
10 minute jog
4x1 miles -progressive pace, with 2-3 min rest between
core exc, planks, sit ups, push ups, squats, lunges
10 minute jog
4x1 miles -progressive pace, with 2-3 min rest between
core exc, planks, sit ups, push ups, squats, lunges
Thursday-Sunday 4/15-4/18
April 15 through April 18
Felt very tired, trashed legs
Skipped long run on saturday due to upset stomach-flu, not keeping fluid down
Sunday, jogged a bit, but too much fatigue
Felt very tired, trashed legs
Skipped long run on saturday due to upset stomach-flu, not keeping fluid down
Sunday, jogged a bit, but too much fatigue
Wednesday, April 14, 2010
Wednesday 4/14
Wednesday
Ran 2 miles warm up
Ran 6x800 m with 3 min rest between( 3:40 avg, last one in 3:35)
big effort, 800s usually are hard for me.
core exc, push ups, planks, squats
Ran 2 miles warm down
Ran 2 miles warm up
Ran 6x800 m with 3 min rest between( 3:40 avg, last one in 3:35)
big effort, 800s usually are hard for me.
core exc, push ups, planks, squats
Ran 2 miles warm down
Monday 4/12
Monday
Ran 10 min warm up
Ran5x1000 m of hills interval with 200 m recovery walk( 32:30)
tough one today
core exc, planks, push ups, squats, stretching
Ran 10 min warm up
Ran5x1000 m of hills interval with 200 m recovery walk( 32:30)
tough one today
core exc, planks, push ups, squats, stretching
Sunday, April 11, 2010
Saturday 4/10
Saturday
Group long run:
AM
Ran 10 mile sin 96 minutes( 9:36 avg pace)
Stretching
PM:
Sit ups, obliques, push ups, bicep curls
Walked 65 minutes
Group long run:
AM
Ran 10 mile sin 96 minutes( 9:36 avg pace)
Stretching
PM:
Sit ups, obliques, push ups, bicep curls
Walked 65 minutes
Wednesday, April 7, 2010
Wednesday 4/7
Wednesday
Ran 2 miles warm up
Speed intervals with group:
800m, 3 in rest, 400m, 2 min rest, 2x200 with 1 min rest. Followed by 6 min rest, repeat for total of 3 sets. BIG effort. 800s were tougher each set.
800m( 3:38, 3:40, 3:41)
400m( 1:43, 1:45, 1:45)
200m( 51, 49, 47, 46, 46, 44).
Ran 2 miles warm down.
Tough one today. 7 miles in total, a hard 7 miles.
Ran 2 miles warm up
Speed intervals with group:
800m, 3 in rest, 400m, 2 min rest, 2x200 with 1 min rest. Followed by 6 min rest, repeat for total of 3 sets. BIG effort. 800s were tougher each set.
800m( 3:38, 3:40, 3:41)
400m( 1:43, 1:45, 1:45)
200m( 51, 49, 47, 46, 46, 44).
Ran 2 miles warm down.
Tough one today. 7 miles in total, a hard 7 miles.
Monday, April 5, 2010
Monday 4/5
Monday
Ran warm up for 15 minutes
Ran 25 minutes of hill intervals, tough one, hard effort.
~10 min warm down, core exc, planks, squats, stretching
feeling tired today
Ran warm up for 15 minutes
Ran 25 minutes of hill intervals, tough one, hard effort.
~10 min warm down, core exc, planks, squats, stretching
feeling tired today
Sunday, April 4, 2010
Sunday 4/4
Sunday
Ran 2 miles warm up
Ran 1 miles@ 7:25, good effort.
2-3 min recovery
1x400( 1:45)
10 min warm down
Ran 2 miles warm up
Ran 1 miles@ 7:25, good effort.
2-3 min recovery
1x400( 1:45)
10 min warm down
Wednesday 3/31
Wednesday
Ran 2 miles warm up
Ran 3x1 mile( 7:25-7:35), great effort, with 6 mn rest between each mile
Ran 2 miles wamr down
Ran 2 miles warm up
Ran 3x1 mile( 7:25-7:35), great effort, with 6 mn rest between each mile
Ran 2 miles wamr down
Tuesday, March 30, 2010
Tuesday 3/30
Tuesday
Felt a bit tired and sleepy, but ended up having a good workout
Ran 6 miles-easy recovery pace
Stretching
Felt a bit tired and sleepy, but ended up having a good workout
Ran 6 miles-easy recovery pace
Stretching
Monday 3/29
Monday
AM:
Ran 15 min warm up
Ran 20 min of hill intervals
5 min recovery break
Ran 1 mil( 2 uphills, 2 downhills) in 7:20. Great effort!
Core exc, planks, push ups, stretching
PM:
core exc, bicep curls, lats, push ups
Walked 40 minutes
AM:
Ran 15 min warm up
Ran 20 min of hill intervals
5 min recovery break
Ran 1 mil( 2 uphills, 2 downhills) in 7:20. Great effort!
Core exc, planks, push ups, stretching
PM:
core exc, bicep curls, lats, push ups
Walked 40 minutes
Saturday, March 27, 2010
Saturday 3/27
Saturday
Group Long Run:
Ran 10 miles-NEGATIVE SPLIT
1st 5 miles in 49:45( 9:57 avg. pace)
2nd 5 miles in 42:15( 8:27 avg. pace)
total time: 92 minutes!
Worked hard on this one but felt great. Negative split did not need to be this big but I felt good and went for it.
Stretching , recovery breakfast.
Group Long Run:
Ran 10 miles-NEGATIVE SPLIT
1st 5 miles in 49:45( 9:57 avg. pace)
2nd 5 miles in 42:15( 8:27 avg. pace)
total time: 92 minutes!
Worked hard on this one but felt great. Negative split did not need to be this big but I felt good and went for it.
Stretching , recovery breakfast.
Wednesday 3/24
Wednesday
Ran 2 mile warm up
Ran 3 miles at park with 3-4 light posts @ fast effort/2 light posts @ medium effort
Ran 2 miles warm down
Core exc, planks, squats, push ups, stretching
Ran 2 mile warm up
Ran 3 miles at park with 3-4 light posts @ fast effort/2 light posts @ medium effort
Ran 2 miles warm down
Core exc, planks, squats, push ups, stretching
Monday 3/22
Monday
Ran 10 min warm up
Ran 30 min hill intervals with group
Ran 1 mile warm down
Coreexc, planks push ups, squats, stretching
Ran 10 min warm up
Ran 30 min hill intervals with group
Ran 1 mile warm down
Coreexc, planks push ups, squats, stretching
Saturday, March 20, 2010
Saturday 3/20
Saturday
Ran 1 mile warm up
Long Run with group:
Ran 10 mile sin 96 minutes( 9:36 avg pae, very good)
1st 5 miles @ 10 min pace ( 50 min)
2nd 5 miles with negative split@ 9:12 pace ( 46 min)
Sary
Ran 1 mile warm up
Long Run with group:
Ran 10 mile sin 96 minutes( 9:36 avg pae, very good)
1st 5 miles @ 10 min pace ( 50 min)
2nd 5 miles with negative split@ 9:12 pace ( 46 min)
Sary
Wednesday 3/17
Wednesday
Ran 2miles warm up
Ran 7x400 with 90/75/60/45/30/15 dereasing rests periods between.
A tough workout
Averaged 1:43-1:45 for 400s. Very good, gld I can hold on.
core ex, planks, push ups, squats
Ran 2 miles warm down
Ran 2miles warm up
Ran 7x400 with 90/75/60/45/30/15 dereasing rests periods between.
A tough workout
Averaged 1:43-1:45 for 400s. Very good, gld I can hold on.
core ex, planks, push ups, squats
Ran 2 miles warm down
Monday, March 15, 2010
Monday 3/15
Monday
Hills with group:
ran 10 min warm up
ran 25 minutes of hill intervals with mandatory 1 minute walk recovery between hills
ran 1.5 miles warm down
core exc, planks, squats, push ups, stretching
Hills with group:
ran 10 min warm up
ran 25 minutes of hill intervals with mandatory 1 minute walk recovery between hills
ran 1.5 miles warm down
core exc, planks, squats, push ups, stretching
Saturday, March 13, 2010
Saturday 3/13
Saturday
Ran the Bayou city classic 10k(6.2 miles) in 50:14!! BIG PR. Avg pace of 8:05.
2 minutes faster than the Conoco 10K two weeks ago!
Very proud, it was a hard effort all the way through.
Stretching
Ran the Bayou city classic 10k(6.2 miles) in 50:14!! BIG PR. Avg pace of 8:05.
2 minutes faster than the Conoco 10K two weeks ago!
Very proud, it was a hard effort all the way through.
Stretching
Werdnesday 3/10
Wednesday
Ran 1mile in 7:47
4 min rest
Ran 800 in 3:43
4 min rest
Ran 400 in 1:43
core exc, planks, squats, stretching
Ran 3 miles-warm down
Ran 1mile in 7:47
4 min rest
Ran 800 in 3:43
4 min rest
Ran 400 in 1:43
core exc, planks, squats, stretching
Ran 3 miles-warm down
Monday, March 8, 2010
Monday 3/8
Monday
Ran 10 minute warm up
Ran 10 hill relays with ~60-80 seocnd rest between
Ran 10 minute warm down
Stetching
Ran 10 minute warm up
Ran 10 hill relays with ~60-80 seocnd rest between
Ran 10 minute warm down
Stetching
Sunday, March 7, 2010
Sunday 3/7
Sunday
Sinuses feel better, overall energy is coming back
Progrssive 9 mile-long run at memorial park( total 1 hour :24 minutes)
3x3 mile loops with ~ 1 min for gateorade/water break between each loop
29:11, 27:58, 27:28.( dropped the average pace/mile from 9:43 to 9:10)
Felt ok throughout, could have ran faster but just didn't want to do it.
stretching
Sinuses feel better, overall energy is coming back
Progrssive 9 mile-long run at memorial park( total 1 hour :24 minutes)
3x3 mile loops with ~ 1 min for gateorade/water break between each loop
29:11, 27:58, 27:28.( dropped the average pace/mile from 9:43 to 9:10)
Felt ok throughout, could have ran faster but just didn't want to do it.
stretching
Friday, March 5, 2010
Wednesday, March 3, 2010
Wednesday 3/3
Wednesday
Speed intervals with group:
Ran 2 mile warm up
Ran 4x800( 3:46-3:51) with 2 minute rest between
Ran 4x400 ( 1:42-1:46) with 2 minute between
Great effort, cold temps seem to always help. Good form, felt strong and with no problems
Core exc, planks, push ups, squats. stretching
Ran 2 miles warm down
Speed intervals with group:
Ran 2 mile warm up
Ran 4x800( 3:46-3:51) with 2 minute rest between
Ran 4x400 ( 1:42-1:46) with 2 minute between
Great effort, cold temps seem to always help. Good form, felt strong and with no problems
Core exc, planks, push ups, squats. stretching
Ran 2 miles warm down
Tuesday, March 2, 2010
Tuesday 3/2
Tuesday
Ran 6 miles -easy pace. Legs felt tired. Need more active stretching throughout the day.
Stretching
Ran 6 miles -easy pace. Legs felt tired. Need more active stretching throughout the day.
Stretching
Sunday 2/28
Sunday
AM:
Core exc, situps, planks, push ups, bicep curls and lats.
PM:
Ran 3 miles at 9:00 pace.
stretching
AM:
Core exc, situps, planks, push ups, bicep curls and lats.
PM:
Ran 3 miles at 9:00 pace.
stretching
Saturday 2/27
Saturday
Ran Conoco 10 K in 52 min:04 seconds, avg. of 8:23/mile
Tried hard for 51 or less. Maybe by Bayou city classic 10K on 3/13.
Ran Conoco 10 K in 52 min:04 seconds, avg. of 8:23/mile
Tried hard for 51 or less. Maybe by Bayou city classic 10K on 3/13.
Monday 2/22
Monday
Hill intervals with group:
Ran 15 min warm up
Ran 3x1 progressive mile on cloverleaf (from (9:05 to 7:20)
Warm down for 1 mile
core exc, stretching
Hill intervals with group:
Ran 15 min warm up
Ran 3x1 progressive mile on cloverleaf (from (9:05 to 7:20)
Warm down for 1 mile
core exc, stretching
Saturday, February 20, 2010
Saturday 2/20
Saturday
Group long run:
Ran 9 miles ( 4.5 miles easy effort, 4.5 with 9:15 avg in negative split)
Stretching
Group long run:
Ran 9 miles ( 4.5 miles easy effort, 4.5 with 9:15 avg in negative split)
Stretching
Wednesday 2/17
Wednesday
Group speed work:
Ran 2 mile warm up
Ran 3 miles@ threshold pace( 8:25-8:30)
Ran 2 mile warm down
Core exc, planks, push ups, squats, lunges, stretching
Group speed work:
Ran 2 mile warm up
Ran 3 miles@ threshold pace( 8:25-8:30)
Ran 2 mile warm down
Core exc, planks, push ups, squats, lunges, stretching
Monday 2/16
Monday
Hill intervals with group
Ran ~ 20 min warm up
4x1000 m on hills with 200 m recovery. Tough course
Ran 10 min warm down
Core exc, planks, push ups, squats, lunges, stretching
Hill intervals with group
Ran ~ 20 min warm up
4x1000 m on hills with 200 m recovery. Tough course
Ran 10 min warm down
Core exc, planks, push ups, squats, lunges, stretching
Saturday 2/13
Saturday
Group long run:
Ran 8.5 miles -easy to medium pace
negative split with 9:15-9:30 for 4 miles
Group long run:
Ran 8.5 miles -easy to medium pace
negative split with 9:15-9:30 for 4 miles
Wednesday, February 10, 2010
Wednesday 2/10
Wednesday
Speed workout with group
Ran 1 mile warm up
Few strides and knee lifts
Ran 3 mile time trial(soft trail) in 23:35( 7:51 per mile average!) a 2:05 improvement from last best of 25:40. Really surprise myself on that one. Great effort. Cool morning temps may ahve helped. Training strong for spring 10K races.
Core exc, planks, squats, lunges, stretching
Speed workout with group
Ran 1 mile warm up
Few strides and knee lifts
Ran 3 mile time trial(soft trail) in 23:35( 7:51 per mile average!) a 2:05 improvement from last best of 25:40. Really surprise myself on that one. Great effort. Cool morning temps may ahve helped. Training strong for spring 10K races.
Core exc, planks, squats, lunges, stretching
Monday 2/8
Monday
Hill workout with group:
Ran ~20 min -slow warm up
Ran 2 miles of hill course -medium effort
Ran 1mile of course as warm down
Core exc, push ups, planks, squats, lunges, stretching
Hill workout with group:
Ran ~20 min -slow warm up
Ran 2 miles of hill course -medium effort
Ran 1mile of course as warm down
Core exc, push ups, planks, squats, lunges, stretching
Sunday 2/7
Sunday
2 hours:15 miutes of vinyasa yoga ( 15 minute break between classes)
different kind of effort . it felt great though. Lots of core, balance, stamina stuff
2 hours:15 miutes of vinyasa yoga ( 15 minute break between classes)
different kind of effort . it felt great though. Lots of core, balance, stamina stuff
Thursday, February 4, 2010
Tuesday 2/2
Tuesday
AM:
Ran 5 miles
3 @ easy pace
1 @ 7:56
1 @ warmdown easy pace
PM:
Strength training( biceps, triceps, uppoer chest)
20 minute son bicycle
10 minutes walk on treadmil with 8.5 incline
AM:
Ran 5 miles
3 @ easy pace
1 @ 7:56
1 @ warmdown easy pace
PM:
Strength training( biceps, triceps, uppoer chest)
20 minute son bicycle
10 minutes walk on treadmil with 8.5 incline
Monday 2/1
Monday
AM:
Ran 6 miles -easy to medium pace
Core exc, planks, push ups
PM:
Strength training(lats, lower chest, shoulders)
AM:
Ran 6 miles -easy to medium pace
Core exc, planks, push ups
PM:
Strength training(lats, lower chest, shoulders)
Thursday, January 28, 2010
Thursday 1/28
Thursday
Ran 5 miles:
4 miles- easy recovery pace
2 min rest
1 mile, alternating 400m medium effort, 400m easy effort(9:44 total)
Stretching
Ran 5 miles:
4 miles- easy recovery pace
2 min rest
1 mile, alternating 400m medium effort, 400m easy effort(9:44 total)
Stretching
Tuesday, January 26, 2010
Tuesday 1/26
Tuesday
Ran 5 miles:
4 miles progressive pace( 9:10, 8:30, 8:18, 7:40)
1 mile very slow warm down
Tested the legs since the marathon. Good effort, legs are slowly coming back, but will continue with conservative recovery for the rest of the week.
Stretching
PM:
Core exc, planks, push ups,
Ran 5 miles:
4 miles progressive pace( 9:10, 8:30, 8:18, 7:40)
1 mile very slow warm down
Tested the legs since the marathon. Good effort, legs are slowly coming back, but will continue with conservative recovery for the rest of the week.
Stretching
PM:
Core exc, planks, push ups,
Monday, January 25, 2010
Monday 1/25
Monday
AM:
Ran 6 miles-easy to medium effort
Felt good, no problems, although may still need more recovery runs fot another week
Stretching
PM:
Walked 20 minutes
few core exc, sit ups
Stretching
AM:
Ran 6 miles-easy to medium effort
Felt good, no problems, although may still need more recovery runs fot another week
Stretching
PM:
Walked 20 minutes
few core exc, sit ups
Stretching
Sunday 1/24
Sunday
Strenght training:
Upper body(chest, biceps, triceps) and back (rear deltoid, lats)
Stretching
Strenght training:
Upper body(chest, biceps, triceps) and back (rear deltoid, lats)
Stretching
Saturday 1/23
Saturday
Ran 6 miles- easy to medium effort
Stride is getting looser, more efficient
Stretching
Ran 6 miles- easy to medium effort
Stride is getting looser, more efficient
Stretching
Wednesday 1/20
Wednesday
Ran 3 miles -very easy effort/jog
first run since marathon on sunday 1/17
Stretching
Ran 3 miles -very easy effort/jog
first run since marathon on sunday 1/17
Stretching
Monday, January 18, 2010
Sunday 1/17
Sunday
Houston Marathon
First marathon since 2006.
Finish time: 4 hours:39 minutes, ~80 minutes faster than my last time~ 5hours:55 minutes
obviously dedication to losing all this weight(85 pounds and still going) and being active year round helped a lot.
Ice bath.
Houston Marathon
First marathon since 2006.
Finish time: 4 hours:39 minutes, ~80 minutes faster than my last time~ 5hours:55 minutes
obviously dedication to losing all this weight(85 pounds and still going) and being active year round helped a lot.
Ice bath.
Friday, January 15, 2010
Friday 1/15
Friday
Tapering is going well so far. Ice baths are helping. Focusing on resting legs and getting lots of sleep.
Current Weight: 195 pounds.
Original Weight on 5/5/08: 280.
Total weight loss: 85 pounds, 30% of the "old" me is gone.
STILL FOCUSING ON REACHING 180 pounds.
Tapering is going well so far. Ice baths are helping. Focusing on resting legs and getting lots of sleep.
Current Weight: 195 pounds.
Original Weight on 5/5/08: 280.
Total weight loss: 85 pounds, 30% of the "old" me is gone.
STILL FOCUSING ON REACHING 180 pounds.
Wednesday 1/13
Wednesday
Ran 3 easy recovery miles, no strain
felt good, no problems
Ice bath
Stretching throughout the day
Ran 3 easy recovery miles, no strain
felt good, no problems
Ice bath
Stretching throughout the day
Monday 1/11
Monday
Slept in, felt like I needed it.
PM:
Ran 5 miles including 3x1 at 9:35-9:45 pace
Core exc, stretching , resist.band biceps, push ups
Slept in, felt like I needed it.
PM:
Ran 5 miles including 3x1 at 9:35-9:45 pace
Core exc, stretching , resist.band biceps, push ups
Sunday, January 10, 2010
Sunday 1/10
Sunday
Core exc, psuh ups, resitance band biceps, planks,stretching
recovering, resting legs
Core exc, psuh ups, resitance band biceps, planks,stretching
recovering, resting legs
Saturday 1/9
Saturday
Last group long run in preparation for marathon on 1/17
freezing temps(23 degrees at 8 AM)
Ran 8 miles at 9:50-10:00 range.
Felt good, not problems, Staying positive and focused
Stretching
afternoon massage
Last group long run in preparation for marathon on 1/17
freezing temps(23 degrees at 8 AM)
Ran 8 miles at 9:50-10:00 range.
Felt good, not problems, Staying positive and focused
Stretching
afternoon massage
Friday 1/8
Friday
Freezing weather, temps in the 20s early mornign and olny in 30s for the high
core exc, push ups
Freezing weather, temps in the 20s early mornign and olny in 30s for the high
core exc, push ups
Wednesday, January 6, 2010
Wednesday 1/6
Wednesday
Ran 2 miles for slow warm up
Ran 8x800 with 1 min rest at average of 3:56-4:00 per interval
Ran 2 miles warm down
Great effort. Felt strong.Staying positive and focused.
Stretching
PM: core exc, planks, push ups, planks, resist.bands
Ran 2 miles for slow warm up
Ran 8x800 with 1 min rest at average of 3:56-4:00 per interval
Ran 2 miles warm down
Great effort. Felt strong.Staying positive and focused.
Stretching
PM: core exc, planks, push ups, planks, resist.bands
Tuesday 1/5
Tuesday
Ran 5 miles- easy recovery pace
very cold front for next few days
PM:
Core exc, push ups, stretching
Ran 5 miles- easy recovery pace
very cold front for next few days
PM:
Core exc, push ups, stretching
Monday 1/4
Monday
Ran 2 miles for slow warm up
Ran 25 minutes of continuous hills with group
Ran 1 mile warm down
Core exc, push ups, bicep resist.bands
Ran 2 miles for slow warm up
Ran 25 minutes of continuous hills with group
Ran 1 mile warm down
Core exc, push ups, bicep resist.bands
Saturday, January 2, 2010
Saturday 1/2
Saturday
Group long run:
Started the tapering for the marathon which is in 14 days.
Ran 13.5 miles in 2 hours:13 min( 9:50 total pace) with middle 6 miles at 9:15-9:35 avg.
Felt good, no problems. Staying focused and positive. Stretching and recovery breakfast.
Afternoon massage
May need an ice bath few days a week until marathon.
Group long run:
Started the tapering for the marathon which is in 14 days.
Ran 13.5 miles in 2 hours:13 min( 9:50 total pace) with middle 6 miles at 9:15-9:35 avg.
Felt good, no problems. Staying focused and positive. Stretching and recovery breakfast.
Afternoon massage
May need an ice bath few days a week until marathon.
Friday 1/1/10
Friday
New Year, continuing with the lifestyle change I adopted 19 months ago.
Resting legs for long run tomorrow. Few core exc and stretching
New Year, continuing with the lifestyle change I adopted 19 months ago.
Resting legs for long run tomorrow. Few core exc and stretching
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