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.
Saturday, July 31, 2010
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.
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