Thursday
Ran easy 4 miles. felt a bit tired. will monitor energy level and adjust next few days.
may need more rest and recovery runs.
Thursday, December 31, 2009
Wednesday 12/30
Wednesday
Ran 1 mile warm up
Ran 6 miles-threshold pace(9:10 avg)
Ran 1 mile warm down
stretching throughout day
Ran 1 mile warm up
Ran 6 miles-threshold pace(9:10 avg)
Ran 1 mile warm down
stretching throughout day
Saturday, December 26, 2009
Saturday 12/26
Saturday
Group long run:
Ran 21.25 miles in 3 hours:30 minutes( 9:50-10:00 total pace)
Felt good , strong and focused throughout run. Actually picked up pace and ran stronger the last 6-8 miles. No problems. This is the third and last long run over 20 miles.
Stretching
Getting an afternoon massage.
Starting tapering tomorrow . Marathon on 1/17/10
"Good things are coming my way" and "The best is yet to come"
Group long run:
Ran 21.25 miles in 3 hours:30 minutes( 9:50-10:00 total pace)
Felt good , strong and focused throughout run. Actually picked up pace and ran stronger the last 6-8 miles. No problems. This is the third and last long run over 20 miles.
Stretching
Getting an afternoon massage.
Starting tapering tomorrow . Marathon on 1/17/10
"Good things are coming my way" and "The best is yet to come"
Wednesday 12/23
Wednseday
Ran 2 miles- slow warm up
Ran 4x1 mile with 1 min rst( avg. 8:00-8:05 min pace.)
Ran 2 mile warm down
core exc, planks, push ups, squats and lunges
Ran 2 miles- slow warm up
Ran 4x1 mile with 1 min rst( avg. 8:00-8:05 min pace.)
Ran 2 mile warm down
core exc, planks, push ups, squats and lunges
Sunday, December 20, 2009
Saturday, December 19, 2009
Saturday 12-19
Saturday
Group long run:
Ran 17 miles ( 2 hour:50 min, 10:00 min overall pace, about 6 miles were between 9:30-9:50 pace)
stretching
massage
Group long run:
Ran 17 miles ( 2 hour:50 min, 10:00 min overall pace, about 6 miles were between 9:30-9:50 pace)
stretching
massage
Friday, December 18, 2009
Friday 12-18
Friday
Finally weighing under 200 pounds. Current weight at 198 pounds.
82 pounds lost since 5-5-08
waistline: comfortable 34
Ran easy 30 minutes-recovery
Finally weighing under 200 pounds. Current weight at 198 pounds.
82 pounds lost since 5-5-08
waistline: comfortable 34
Ran easy 30 minutes-recovery
Wednesday 12-16
Wednesday
Ran 2.25 mile-slow warm up
Intervals with group:
2 miles (16:35)
5 min rest
1 mile(7:42)
3min rest
800 meters (3:38)
2.5 mile-slow warm down
Ran 2.25 mile-slow warm up
Intervals with group:
2 miles (16:35)
5 min rest
1 mile(7:42)
3min rest
800 meters (3:38)
2.5 mile-slow warm down
Tuesday 12-15
Tuesday
Ran 6 miles, negative slpit( 2nd 3 miles), total pace 9:05
Core exc, push ups, stretching
Ran 6 miles, negative slpit( 2nd 3 miles), total pace 9:05
Core exc, push ups, stretching
Saturday, December 12, 2009
Saturday 12-12
Saturday
Group Long Run:
Ran 13 miles in 2:17, slowed down , 2 more longer long runs coming up this month
Stretching
massage session late morning after breakfast/recovery
Group Long Run:
Ran 13 miles in 2:17, slowed down , 2 more longer long runs coming up this month
Stretching
massage session late morning after breakfast/recovery
Friday 12-11
Friday
Ran 60 minutes easy recovery-med pace
Cor eexc, stretching, biceps resist bandx 30, 30 push ups
Ran 60 minutes easy recovery-med pace
Cor eexc, stretching, biceps resist bandx 30, 30 push ups
Thursday, December 10, 2009
Wednesday 12-9
Wednesday
AM:
Group workout
Ran 6 miles @ 9:05-9:10 avg pace( 55 minutes)
Warm down 1 mile
Core exc, stretching, push ups
PM:
60 minutes of yoga- lots of core and leg balance poses
AM:
Group workout
Ran 6 miles @ 9:05-9:10 avg pace( 55 minutes)
Warm down 1 mile
Core exc, stretching, push ups
PM:
60 minutes of yoga- lots of core and leg balance poses
Tuesday 12-8
Tuesday
Legs feeling better
AM:
Ran 6 miles- easy to medium effort
Stretching@ park
PM:
2x 30 bicep resist.bands, 2x 30 psuh ups
2 setx obliques, crunches, lower abs
Legs feeling better
AM:
Ran 6 miles- easy to medium effort
Stretching@ park
PM:
2x 30 bicep resist.bands, 2x 30 psuh ups
2 setx obliques, crunches, lower abs
Monday 12-7
Monday
still recovering, took it easy during workout
Ran 1mile easy warm up--very slow
Ran 3 miles of hill intervals --very slow and easy effort but continuous
Ran 1mile warm down, slow easy effort
Extra stretching, core exc, push ups
still recovering, took it easy during workout
Ran 1mile easy warm up--very slow
Ran 3 miles of hill intervals --very slow and easy effort but continuous
Ran 1mile warm down, slow easy effort
Extra stretching, core exc, push ups
Sunday, December 6, 2009
Sunday 12-6
Sunday
Group Long Run:
Ran 21 miles @ 10:05-10:25 avg pace. Slower than the 20 miler two weeks ago. Might have gone a bit fast in the middle miles, maybe legs were tired from thursday, not sure, still a good effort, not worried about it.
Stretching throughout the day.
Group Long Run:
Ran 21 miles @ 10:05-10:25 avg pace. Slower than the 20 miler two weeks ago. Might have gone a bit fast in the middle miles, maybe legs were tired from thursday, not sure, still a good effort, not worried about it.
Stretching throughout the day.
Wednesday, December 2, 2009
Wednesday 12-2
Wednesday
8 mile progressive run
startign at ~10:00 pace and ending with 8:00 pace per mile
overall: 8 miles in 69 min( avg pace 8:37)
great effort, felt good, cold morning
obliques, lower abs, crunches
Stretching throughout the day
8 mile progressive run
startign at ~10:00 pace and ending with 8:00 pace per mile
overall: 8 miles in 69 min( avg pace 8:37)
great effort, felt good, cold morning
obliques, lower abs, crunches
Stretching throughout the day
Tuesday, December 1, 2009
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