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
Saturday, October 30, 2010
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
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