Wednesday 9-30

Wednesday

Ran 2 miles -slow warm up

Ran 4 miles at threshold pcace ( 8:50-9:10 avg pace) with group

Core exc, planks, push ups, squats, lunges, stretching

Ran 2 miles-slow warm down

Tuesday 9-29

Tuesday

Ran 3 miles easy -medium pace
5 minute recovery

400 m fast hard effort 1:42

Stretching

Monday 9-28

Monday

AM:
Ran 15 mintes as slow warm up

Ran progressive 3x1 mile repeats( 2 up hills, 2 down hills in each mile) with 3 minute rest between
(9:43, 8:28, 7:54)

Core exc, push ups, planks, squats, lunges, stretching

Ran 20 minutes as warm down

PM:
Strength training: 3 x 20 chest incline, 3 x 10 assisted pull ups, 2 x 15 lats pull down, 2x 15 rear deltoid

Sunday 9-27

Sunday

2 x core sets, 2x 40 push ups

Saturday 9-26

Saturday

Ran 14.5 miles in 2 hours:20 minutes( avg pace 9:40 to 10:00)

15 minutes stretching

Did well. No problems

Friday 9-25

Friday

Day off. resting legs for long run.

Thursday 9-24

Thursday

Ran 55 minutes- easy recovery pace

Wednesday 9-23

Wednesday

Ran 1 mile as warm up

Ran 2 miles in 16:30
5 min rest
Ran 1mile in 7:47
3 min rest
Ran 800 m in 3:28

Ran 1.5 miles as warm down
Core exc, push ups, planks, 45 sec jumping,squats, lunges
Stretching

ran faster thane xpected on all intervals. Did well. Another cool breez front was helpful.

Monday 9-21

Monday

AM:
Ran 15 miutes slow warm up

Ran 30 miutes of hills medium hard effort intervals with short recovery walks

Core exc, planks, push ups, squats, lunges, stretching

Ran 1 mile warm down

PM:

Core exc, planks, push ups
Stretching

Sunday 9-20

Sunday

Walked 90 minutes

Core exc, 2 push up sets, stretching

Saturday 9-19

Saturday
Group Long Run:

Ran 14 miles in 2hours: 18 min, avg pace 9:50-10:00.

First 8 miles in 1:21,last 6 miles in ~58 minutes
great effort, cooler breez in the morning helped. Fitness keeps going up

Extra stretching. no problems . Grateful for that.

Friday 9-18

Friday

Rest. Day off.

Thursday 9-17

Thursday

Ran 3 miles -hard effort, 25:37, avg pace 8:31/mile

Extra stretching

Wednesday

Wednesday

Ran 5 mile progressive workout with group
(10:05, 9:30,9:15, 8:20,8:20)

Core exc, planks, pushups, squats, lunges

Tuesday 9-15

Tuesday

AM:
Ran 5 miles easy pace
Stretching

PM:
Strength training: biceps, triceps, quads, hamstrings, abs
Stretching

Monday 9-14

Monday

Ran 15 minute easy jog warm up pace

Ran with group: 13x200m hill intervals with short recovery jog

Ran 30 minute easy warm down pace

Big workout. Resting in the evening

Sunday 9-13

Sunday

core exc, push ups
Walked 30 minutes

Saturday 9-12

Saturday

dropped long run distance

Ran 1 mile warm up
Ran 7.5 miles in 1 hour: 14 minutes ( 9:50 avg. pace, last 2 miles at 9:30 pace)

Felt good, breez helped a lot
Stretching

back to 13 miles next week, then going up to 14 and 15 miles after that

Friday 9-18

Friday

Day off. rest

Thursday 9-10

Thursday

AM:
Ran 5 miles -easy recovery pace
Stretching

PM:
Strength training: chest incline, assisted pull ups, abs, tricepts, walking lunges
Stretching

Wednesday 9-9

Wednesday

Ran 1 mile as slow warm up

Ran 3x 1 miles repeats with group( 7:40 avg) with 3 minute rest between

Ran 1 miles as slow warm down

tough one, hard effort.

Core exc, pushups, squats, lunges
Stretching throughout day

Tuesday 9-8

Tuesday

AM:
Ran 5 miles- easy medium pace
Stretching
PM:

Strength training: 30 minutes, biceps, triceps
Stretching

Monday 9-7

Monday

AM:
Ran 20 miuutes as slow warm up
Ran 2x10 of hill intervals with 5 minute rest between

Core exc, planks, push ups, lunges, squats
Stretching

PM:
Walked 50 minutes

Sunday 9-6

Sunday

Stretching only.Rest

Saturday 9-5

Saturday

Ran 13 miles- (10:30-1045 pace)

A bit tired, but finished ok.

Stretching. getting a massage today.

Friday 9-4

Friday

Day off.

Thursday 9-3

Thursday

Strength training: biceps, assisted pull ups, abs

Ran 3 miles -meidum effort pace

Stretching

Wednesday 9-2

Wednesday

Ran 1 mile easy warm up
Ran 3 miles -tempo pace- medium effort

Ran 1mile warm down

Core exc, planks, push ups, squats, lunges

Stretching

Tuesday 9-1

Tuesday

AM:
Ran ~ 5 miles- easy medium pace
Stretching

PM:
20 minutes strenght training: 3x20 chest incline, 3x15 back puul down, abs

Walked 30 minutes