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
Thursday, September 30, 2010
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!
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