Saturday 7-25

Saturday
Long run with group:

Ran 9 miles ( 91 minutes, 10:20 overall avg. pace, ran miles 4 and 5 @ 9:15-9:30 pace)
warm , humid, tough one.
Stretching

Friday 7-24

Ran 30 minutes-easy recocery pace.

Thursday 7-23

Thursday

too tired and unmotivated. Took a mental break today from exercise.

Wednesday 7-22

Wednesday

Ran 20 minutes-slow warm up
2 mile time trial with group: 2 miles with 2 small hills in 16:30!
happy with the time, humidity was high, but felt ok , 17:20 time in May, 16:40 time in June.
Overall improvement of 50 seconds for this summer
Overall time improvement vs. last summer- over 6 minutes

Core exc, stretching

Tuesday 7-21

Tuesday

Ran 3 miles -easy pace
Stretching

No evening workout, felt trired. Need to get some extra sleep

Monday 7-21

Monday

AM:
Ran 10 minutes -slow warm up
Ran 20 minutes of hill intervals with group-medium pace
Ran 20 minutes -slow warm down


PM:
Core exc, resistance bands -shoulders
Walked 50 minutes

Sunday 7-19

Sunday

75 minutes of yoga.

Saturday 7-18

Saturday

Group Long Run: Ran ~10 miles in (1 hour:38 minutes).
Felt good, no problems.
Extra stretching

getting a massage after run.

Friday 7-17

Friday

Day off! Resting for long run on Saturday.

Thursday 7-16

Thursday

30 minutes strength training-Chest incline and pull over, assisted pull ups, lats, abs

Ran 3 miles-easy to medium effort

Wednesday 7-15

Ran ~ 2 miles -slow warm up
Ran 4x 1/2 mile intervals with hill-progressive pace with 2 minute rest between
( 5:35, 4:55, 4:38, 4:12)- tough one.

Core exc, sit ups, planks, pushups

Stretching

Tiuesday 7-14

Tuesday
AM:
Ran 3 miles -easy pace
Stretching

PM:
30 minutes strength training: abs, obliques, biceps, triceps
20 minutes walk

Monday 7-13

Monday

AM:
Ran 2 miles -slow warm up
Ran 30 minutes of hill interals with group
Core exc, push ups, planks
Stretching

PM:

Walked 55 minutes

Sunday 7-12

Sunday

75 minutes of yoga

Saturday 7-11

Saturday

Ran 12 miles in 1 hour 58 minutes( avg pace 9:48) not bad at all considering the high humidity and temps already in the low 80s at 6:00 AM. It took a while to cool off and be ready to eat.

Stretching, cool off with ice water.
Breakfast

Friday 7-10

Friday

Day off! resting legs for saturday's long run.

Thursday 7-9

Thursday

25 minutes strength training: chest incline and flat bench, assisted pull ups and lats pull down
Ran 35 minutes-easy pace, hot and humid.

Stretching-upper and lower

Wednesday 7-8

Wednesday

Ran ~10 minutes-slow warm up
Ran 30 minutes of 3 speed fartlek intervals-tough workout
Core exc, planks, puchups, stretching

Legs feel beat up a bit. Need some additional recovery time this evening.

Tuesday 7-7

Tuesday

AM:
Ran 5 miles- easy pace.
Stretching

PM:
30 minutes strength training: 3x (15-20) of biceps, triceps,abs and obliques
Stretching

Monday 7-6

Monday
Am:

Ran 10 minutes -slow warm up
Ran 2x10 minutes of hill intervals( medium-hard effort) with 5 miute rest between

Core exc, situps, pushups, planks

Extra stretching

PM
at home- 3x 20 resitance bands for shoulders( 3x 20)
+core exc

Sunday 7-5

Sunday

75 minutes of yoga. Finished in a big pool of my own sweat.

Saturday 7-4

Saturday

Long Run:

Ran ~11 miles in 1 hour: 49 minutes(9:55-10:00 avg. pace)/ Not bad considering the temps were already in the 80s at 6:15 am and the humidity was high. Dumping water on head and standing in the sahde every 3 miles helped a lot.

Extra stretching

Friday 7-3

Friday

Ran 3 miles -easy recovery pace

extra stretching

Thursday 7-2

Thursday

25 minute cardio( bicycle and eliptical trainer)
30 minutes strength training: chest incline, flat, pull ups lats, back

Wednesday 7-1

Wednesday

AM:
Ran ~15 minutes as slow warm up

Ran 30 minutes of 200 repeat relays with 1 minute rest between

Core exc, pushups, situps, stretching

PM:

Walked 45 minutes

Tuesday 6-30

Tuesday

AM:
30 minutes cardio/strength combinations(pushups, dips, abs)


PM:

Ran 3 miles- easy pace

Stretching