Thursday 4-30

Thursday

10 minute warmup on eliptical trainer
30 minutes of strength training( chest and shoulder)
20 minutes of cardio

upper and lower stretching

Wednesday 4-29

Wednesday

AM:
Ran ~4 miles, medium effort
Felt good, no problems

Stretching

PM:

Ran 4 miles- easy to medium pace
Walked 1 mile for warm down

10 minute stretching at home

Tuesday 4-28

Tuesday

Finally back on track.... after a two day mental break from exercise

10 minute warm up on eliptical trainer
20 minute cardio on stationary bicycle

Biceps stand up curl burnout set 35lb,30lb,25lb,20lb,15lbx 8 reps, and 10lb x 10 reps
Upper and lower abs

Stretching

Monday 4-27

Monday

so another day of rest, need mental break

Sunday 4-26

Sunday

Another day off.
Start fresh on Monday, pushing hard next week

Saturday 4-25

Saturday

3 mile time trial in 25:39 at memorial park. 1:25 faster than the last time trial of 27:04.

just counting my blessings and grateful that i can do this and remain injury free, the best is yet to come.

Stretching

Friday 4-25

Friday

DAY OFF

Thursday 4-23

Thursday

30 minutes strength training( chest, shoulders)-tough routine today
Upper body stretch

Ran/walk 4 miles easy pace
felt really tired and had to ahve walking breaks

Stretching

Wednesday 4-22

Wednesday

Speed intervals with group:

Ran 3 miles of 30 sec.fast 30 sec. slow intervals
5 minute rest

1x 800m ( 3:47) . that's fast for me.

Stretching with group and at home

felt tired but OK.

Tuesday 4-21

Tuesday

30 minutes strength training
Upper body stretching
Rest for 5 minutes

Ran 3 miles medium pace

Stretching

Monday 4-20

Monday

AM:
Ran 10 minutes as warm up
Ran 20 minutes of continuous hill loops with group

Extra stretching

PM:
25 minutes of strength training( chest, shoulders, tricpes, biceps)

Sunday 4-19

Sunday

DAY OFF.

Saturday 4-18

Saturday

Group Long Run:
Ran 10 miles @ 10:30-10:45 pace instead of 10:00 or 10:05 because I felt too tired in the morning.

Stretching

Friday 4-17

Friday

30 minutes strength training( chest and triceps)
20 minutes eliptical trainer

Stretching

Thursday 4-16

Thursday

AM:
Ran ~6 miles-easy recovery pace

Stretching

Wednesday 4-15

Wednesday

Group wokut:speed intervals
Jogged 1/2 mile for warm up

Ran 6x 800m with 3 minute rest between
(4:22,4:04,4:05,3:51,3:58,3:53)

10 minutes stretching
Jogged 1/2 mile for warm down

felt ok, a bit tired though

Tuesday 4-14

Tuesday

30 minutes strength training(chest and back)
Stretching

jogged/walked 20 minutes
felt a bit tired. Decided to take it easy and save legs for the speed intervals in the morning

Monday 4-13

Monday

AM:
Group workout
15 minute jog and warm up drill
Ran 5 x4 minute sof hill intervals with 2 minute rest between sets
Core exc, planks, pushups, and stretching

PM:
30 minutes strenght training( shoulders, biceps)
obliques and lower abs
20 minutes on eliptical trainer

Sunday 4-12

Sunday

DAY OFF

Saturday 4-11

Saturday

Long Run with group:

Ran 10 miles in 1 hour 40 minutes exactly!!( avg pace of 10:00)
started with 10:30-10:40 pace and then picked up pace in the second half

Stretching

Friday 4-10

Friday

3 sets of obliques
3 sets of lower abs

Stretching

Thursday 4-9

Thursday

AM:
Ran 6 miles -easy recovery pace
Stretching

PM:
30 minutes strenght training( triceps and lower chest, lunges)
upper body stretching
20 minute cardio on bicycle

Wednesday 4-8

Wednesday

AM:
Speed Intervals with group:
Jogged~1 mile as slow warm up

Ran mile @ 8:35
4 min rest
Ran 4x400(1:56,1:57,1:45,1:57) with 1 minute between
4 min rest
Ran mile @ 8:32
Jogged 1 mile for warm down
core exc, planks, push ups, stretching with group

PM:
Walked 50 minutes

Tuesday 4-7

Tuesday

Back to the grind...
AM:
Ran 6 miles-easy to medium pace
Stretching
PM:
10 minute walk to gym
30 minutes strength training( all chest-upper and lower) tough, felt good
10 minute walk to home

core exc, burnout push ups

Monday 4-6

Monday

looks like I need another day off !
Some light core and planks

Stretching

Sunday 4-5

Sunday

mental break day from exercise.

Saturday 4-4

Saturday

Group long run:

recovery week, shorter distance felt nice, back to 10 mile range next Saturday
Ran 7 miles ( 1 hour:11 minutes, avg pace 10:08)
good , no problems

10 minutes of stretching

Friday 4-3

Friday

3 sets of lower abs.

Stretching throughout day. No running, Resting legs.

Thursday 4-2

Thursday

30 minutes strength training( biceps, shoulders" burn out") tough one

Upper body stretch
Jogged 10 minutes, storm coming, running is delayed

Wednesday 4-1

Wednesday

Speed intervals with group
Jogged 1/2 mile for warm up

2 sets of 4x400(3/2/1 rests between reps), and 8 min rest between sets
hard effort 1:45-50.

10 minutes of core exc, pushups, planks, stretching
Jogged 1/2 mile for warm down