Thursday 9/30

Sick, not up to running at all. Prefer to rest for saturday's long run.

Wednesday 9/28

Ran 3 miles at 9:20 pace, 2 min rest
Ran 1 mile at sub 9:00.

Not feeling my best, cold coming on, didn't sleep well, had a sluggish start

Stretched.

Tuesday 9/27

Ran 45 minutes easy recovery pace.

Stretching

Monday 9/26

Ran 1.25 mile warm up
Ran ~20 min of hillintervals with group, medium-hard effort. Humidity sucked big time today.
Ran 1.25 mile warm down.

Felt ok but as the day went on I realized how tired I still am from the long run sunday.

stretching

Sunday 9/25

Recovery.
Few core exc, planks, push ups and/or walking.

Saturday 9/24

Saturday

Long run: Ran 15 miles in 2:26(pace range: 9:35-9:45). Cool breez helped the first 7 miles.
Not bad at all, feeling ok, I pushed the pace a bit to test legs out which I haven't done on long run for months. Will monitor recovery closely.
Stretching.

Thursday 9/22

Ran 6 miles, (56:41), two loops of 3 miles each at park with new group(usually a faster group)
Avg pace: 9:26, not bad, glad I was able to hold on and feel ok.
Humid morning in low 70s, slightly cooler feeling than earlier this week. Welcomed.
Monitoring sore legs and rest time.

Stretching

Wednesday 9/21

Ran 3 miles easy
Ran 3 miles medium effort

Stretching

Tuesday 9/20

Woke up feeling to usty and sore. Took the safe route and skipped today's run. Should be able to make it up friday.

Monday 9/19

Hills:
Ran ~ 20 min warm up
Ran 30 min of hard effort hill intervals-continuous
core exc, planks, push ups, stretching

Saturday 9/18

Long run: Ran ~ 15 miles-easy to medium effort. Humid but overcast with some gentle rain.
Stretching. Didn't care about pace, ran on my own, so just got it done.

Friday 9/16 and Saturday 9/17

Resting days

Thursday 9/15

Ran ~60 min, easy recovery effort.

Stretching. Felt better in the afternoon vs. yesterday.

Wednesday 9/14

Ran 6 miles -progressive. From 9:58 to ~8:30.

Humid, dripping with sweat. Uncomfortable, breathing heaviny last 2 miles.
Mentally tough too because I didn't think I was actually doing the workout correctly.

Stretching

Tuesday 9/13

x-train: chest press, asssited pull ups, dips, lats, eliptical trainer.

Monday 9/12

AM:
Ran ~ 1 mile warm up
Ran 20 min of hill intervals-moderate to hard effort, with 20 second short rest on down hill

PM:
sit ups, push ups, x-train @ gym

Sunday 9/11

Ran 3 miles, slow 1 mile, 2 miles at 9-9:15 pace.
sit ups, push ups, bicep curls, dips.

Saturday 9/10

group long run: ran 10 miles, eas tomedium effort. down week in mileage.

Friday 9/9

Friday

resting for long run

Thursday 9/8

ran 45 min easy effort. nothign special at all, just junk miles.

Wednesday 9/7

Ran 1 mile warm up
Intervals worrkout:
Ran 2 miles-16:25, not bad, felt strong, cooler temps helped a lot
5 min rest
Ran 1 mile -7:58, still feeling good
3 min rest
1/2 mile-3:53, took some effort to maintain pace, but under 4:00 by enough to be happy with it.

ran 1/2 to 3/4 mile warm down and stretched.

Monday 9/5

Back in town, resting. Houston heat is letting up a bit, over night lows are much better this week, so early morning runs should be nice

Sunday 9/4

Sunday

Long run in Chaska=relatively hilly, but nice cool weather
Ran ~15 miles, easy to meidum effort, felt good

Saturday 9/3

Saturday

travel day to minnesota

Friday 9/2

Friday

ran ~60 minues, easy to medium effort

Thursday 9/1

Thursday

one hour on eliptical trainer

Thursday 9/1

Thursday

woke up feeling sluggish, not rested, maybe seasonal allergy, not sure.