Saturday
Group long run:
Ran 9 miles ( 4.5 miles easy effort, 4.5 with 9:15 avg in negative split)
Stretching
Saturday, February 20, 2010
Wednesday 2/17
Wednesday
Group speed work:
Ran 2 mile warm up
Ran 3 miles@ threshold pace( 8:25-8:30)
Ran 2 mile warm down
Core exc, planks, push ups, squats, lunges, stretching
Group speed work:
Ran 2 mile warm up
Ran 3 miles@ threshold pace( 8:25-8:30)
Ran 2 mile warm down
Core exc, planks, push ups, squats, lunges, stretching
Monday 2/16
Monday
Hill intervals with group
Ran ~ 20 min warm up
4x1000 m on hills with 200 m recovery. Tough course
Ran 10 min warm down
Core exc, planks, push ups, squats, lunges, stretching
Hill intervals with group
Ran ~ 20 min warm up
4x1000 m on hills with 200 m recovery. Tough course
Ran 10 min warm down
Core exc, planks, push ups, squats, lunges, stretching
Saturday 2/13
Saturday
Group long run:
Ran 8.5 miles -easy to medium pace
negative split with 9:15-9:30 for 4 miles
Group long run:
Ran 8.5 miles -easy to medium pace
negative split with 9:15-9:30 for 4 miles
Wednesday, February 10, 2010
Wednesday 2/10
Wednesday
Speed workout with group
Ran 1 mile warm up
Few strides and knee lifts
Ran 3 mile time trial(soft trail) in 23:35( 7:51 per mile average!) a 2:05 improvement from last best of 25:40. Really surprise myself on that one. Great effort. Cool morning temps may ahve helped. Training strong for spring 10K races.
Core exc, planks, squats, lunges, stretching
Speed workout with group
Ran 1 mile warm up
Few strides and knee lifts
Ran 3 mile time trial(soft trail) in 23:35( 7:51 per mile average!) a 2:05 improvement from last best of 25:40. Really surprise myself on that one. Great effort. Cool morning temps may ahve helped. Training strong for spring 10K races.
Core exc, planks, squats, lunges, stretching
Monday 2/8
Monday
Hill workout with group:
Ran ~20 min -slow warm up
Ran 2 miles of hill course -medium effort
Ran 1mile of course as warm down
Core exc, push ups, planks, squats, lunges, stretching
Hill workout with group:
Ran ~20 min -slow warm up
Ran 2 miles of hill course -medium effort
Ran 1mile of course as warm down
Core exc, push ups, planks, squats, lunges, stretching
Sunday 2/7
Sunday
2 hours:15 miutes of vinyasa yoga ( 15 minute break between classes)
different kind of effort . it felt great though. Lots of core, balance, stamina stuff
2 hours:15 miutes of vinyasa yoga ( 15 minute break between classes)
different kind of effort . it felt great though. Lots of core, balance, stamina stuff
Thursday, February 4, 2010
Tuesday 2/2
Tuesday
AM:
Ran 5 miles
3 @ easy pace
1 @ 7:56
1 @ warmdown easy pace
PM:
Strength training( biceps, triceps, uppoer chest)
20 minute son bicycle
10 minutes walk on treadmil with 8.5 incline
AM:
Ran 5 miles
3 @ easy pace
1 @ 7:56
1 @ warmdown easy pace
PM:
Strength training( biceps, triceps, uppoer chest)
20 minute son bicycle
10 minutes walk on treadmil with 8.5 incline
Monday 2/1
Monday
AM:
Ran 6 miles -easy to medium pace
Core exc, planks, push ups
PM:
Strength training(lats, lower chest, shoulders)
AM:
Ran 6 miles -easy to medium pace
Core exc, planks, push ups
PM:
Strength training(lats, lower chest, shoulders)
Subscribe to:
Posts (Atom)