Tuesday
Felt a bit tired and sleepy, but ended up having a good workout
Ran 6 miles-easy recovery pace
Stretching
Tuesday, March 30, 2010
Monday 3/29
Monday
AM:
Ran 15 min warm up
Ran 20 min of hill intervals
5 min recovery break
Ran 1 mil( 2 uphills, 2 downhills) in 7:20. Great effort!
Core exc, planks, push ups, stretching
PM:
core exc, bicep curls, lats, push ups
Walked 40 minutes
AM:
Ran 15 min warm up
Ran 20 min of hill intervals
5 min recovery break
Ran 1 mil( 2 uphills, 2 downhills) in 7:20. Great effort!
Core exc, planks, push ups, stretching
PM:
core exc, bicep curls, lats, push ups
Walked 40 minutes
Saturday, March 27, 2010
Saturday 3/27
Saturday
Group Long Run:
Ran 10 miles-NEGATIVE SPLIT
1st 5 miles in 49:45( 9:57 avg. pace)
2nd 5 miles in 42:15( 8:27 avg. pace)
total time: 92 minutes!
Worked hard on this one but felt great. Negative split did not need to be this big but I felt good and went for it.
Stretching , recovery breakfast.
Group Long Run:
Ran 10 miles-NEGATIVE SPLIT
1st 5 miles in 49:45( 9:57 avg. pace)
2nd 5 miles in 42:15( 8:27 avg. pace)
total time: 92 minutes!
Worked hard on this one but felt great. Negative split did not need to be this big but I felt good and went for it.
Stretching , recovery breakfast.
Wednesday 3/24
Wednesday
Ran 2 mile warm up
Ran 3 miles at park with 3-4 light posts @ fast effort/2 light posts @ medium effort
Ran 2 miles warm down
Core exc, planks, squats, push ups, stretching
Ran 2 mile warm up
Ran 3 miles at park with 3-4 light posts @ fast effort/2 light posts @ medium effort
Ran 2 miles warm down
Core exc, planks, squats, push ups, stretching
Monday 3/22
Monday
Ran 10 min warm up
Ran 30 min hill intervals with group
Ran 1 mile warm down
Coreexc, planks push ups, squats, stretching
Ran 10 min warm up
Ran 30 min hill intervals with group
Ran 1 mile warm down
Coreexc, planks push ups, squats, stretching
Saturday, March 20, 2010
Saturday 3/20
Saturday
Ran 1 mile warm up
Long Run with group:
Ran 10 mile sin 96 minutes( 9:36 avg pae, very good)
1st 5 miles @ 10 min pace ( 50 min)
2nd 5 miles with negative split@ 9:12 pace ( 46 min)
Sary
Ran 1 mile warm up
Long Run with group:
Ran 10 mile sin 96 minutes( 9:36 avg pae, very good)
1st 5 miles @ 10 min pace ( 50 min)
2nd 5 miles with negative split@ 9:12 pace ( 46 min)
Sary
Wednesday 3/17
Wednesday
Ran 2miles warm up
Ran 7x400 with 90/75/60/45/30/15 dereasing rests periods between.
A tough workout
Averaged 1:43-1:45 for 400s. Very good, gld I can hold on.
core ex, planks, push ups, squats
Ran 2 miles warm down
Ran 2miles warm up
Ran 7x400 with 90/75/60/45/30/15 dereasing rests periods between.
A tough workout
Averaged 1:43-1:45 for 400s. Very good, gld I can hold on.
core ex, planks, push ups, squats
Ran 2 miles warm down
Monday, March 15, 2010
Monday 3/15
Monday
Hills with group:
ran 10 min warm up
ran 25 minutes of hill intervals with mandatory 1 minute walk recovery between hills
ran 1.5 miles warm down
core exc, planks, squats, push ups, stretching
Hills with group:
ran 10 min warm up
ran 25 minutes of hill intervals with mandatory 1 minute walk recovery between hills
ran 1.5 miles warm down
core exc, planks, squats, push ups, stretching
Saturday, March 13, 2010
Saturday 3/13
Saturday
Ran the Bayou city classic 10k(6.2 miles) in 50:14!! BIG PR. Avg pace of 8:05.
2 minutes faster than the Conoco 10K two weeks ago!
Very proud, it was a hard effort all the way through.
Stretching
Ran the Bayou city classic 10k(6.2 miles) in 50:14!! BIG PR. Avg pace of 8:05.
2 minutes faster than the Conoco 10K two weeks ago!
Very proud, it was a hard effort all the way through.
Stretching
Werdnesday 3/10
Wednesday
Ran 1mile in 7:47
4 min rest
Ran 800 in 3:43
4 min rest
Ran 400 in 1:43
core exc, planks, squats, stretching
Ran 3 miles-warm down
Ran 1mile in 7:47
4 min rest
Ran 800 in 3:43
4 min rest
Ran 400 in 1:43
core exc, planks, squats, stretching
Ran 3 miles-warm down
Monday, March 8, 2010
Monday 3/8
Monday
Ran 10 minute warm up
Ran 10 hill relays with ~60-80 seocnd rest between
Ran 10 minute warm down
Stetching
Ran 10 minute warm up
Ran 10 hill relays with ~60-80 seocnd rest between
Ran 10 minute warm down
Stetching
Sunday, March 7, 2010
Sunday 3/7
Sunday
Sinuses feel better, overall energy is coming back
Progrssive 9 mile-long run at memorial park( total 1 hour :24 minutes)
3x3 mile loops with ~ 1 min for gateorade/water break between each loop
29:11, 27:58, 27:28.( dropped the average pace/mile from 9:43 to 9:10)
Felt ok throughout, could have ran faster but just didn't want to do it.
stretching
Sinuses feel better, overall energy is coming back
Progrssive 9 mile-long run at memorial park( total 1 hour :24 minutes)
3x3 mile loops with ~ 1 min for gateorade/water break between each loop
29:11, 27:58, 27:28.( dropped the average pace/mile from 9:43 to 9:10)
Felt ok throughout, could have ran faster but just didn't want to do it.
stretching
Friday, March 5, 2010
Wednesday, March 3, 2010
Wednesday 3/3
Wednesday
Speed intervals with group:
Ran 2 mile warm up
Ran 4x800( 3:46-3:51) with 2 minute rest between
Ran 4x400 ( 1:42-1:46) with 2 minute between
Great effort, cold temps seem to always help. Good form, felt strong and with no problems
Core exc, planks, push ups, squats. stretching
Ran 2 miles warm down
Speed intervals with group:
Ran 2 mile warm up
Ran 4x800( 3:46-3:51) with 2 minute rest between
Ran 4x400 ( 1:42-1:46) with 2 minute between
Great effort, cold temps seem to always help. Good form, felt strong and with no problems
Core exc, planks, push ups, squats. stretching
Ran 2 miles warm down
Tuesday, March 2, 2010
Tuesday 3/2
Tuesday
Ran 6 miles -easy pace. Legs felt tired. Need more active stretching throughout the day.
Stretching
Ran 6 miles -easy pace. Legs felt tired. Need more active stretching throughout the day.
Stretching
Sunday 2/28
Sunday
AM:
Core exc, situps, planks, push ups, bicep curls and lats.
PM:
Ran 3 miles at 9:00 pace.
stretching
AM:
Core exc, situps, planks, push ups, bicep curls and lats.
PM:
Ran 3 miles at 9:00 pace.
stretching
Saturday 2/27
Saturday
Ran Conoco 10 K in 52 min:04 seconds, avg. of 8:23/mile
Tried hard for 51 or less. Maybe by Bayou city classic 10K on 3/13.
Ran Conoco 10 K in 52 min:04 seconds, avg. of 8:23/mile
Tried hard for 51 or less. Maybe by Bayou city classic 10K on 3/13.
Monday 2/22
Monday
Hill intervals with group:
Ran 15 min warm up
Ran 3x1 progressive mile on cloverleaf (from (9:05 to 7:20)
Warm down for 1 mile
core exc, stretching
Hill intervals with group:
Ran 15 min warm up
Ran 3x1 progressive mile on cloverleaf (from (9:05 to 7:20)
Warm down for 1 mile
core exc, stretching
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