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
Thursday, January 28, 2010
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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