Friday
Group Long Run:
9:40-Ran 12 miles in 1 hour:56 minutes ( 9:40 to 9:50 avg total pace with some spurts of sub 9:30)
Felt somewhat sluggish, tired, legs need some rest or massage.
Stretching
Friday, December 31, 2010
Thursday, December 30, 2010
Thursday 12/30
Thursday
30 minutes of weights and strength training: chest, biceps, triceps, lats, dips
30 minutes of weights and strength training: chest, biceps, triceps, lats, dips
Wednesday 12/29
Wednesday
Ran 1 mile warm up
Ran 5 miles-10:00 progressive pick p per mile down to 7:42
Good effort
Core exc, planks, push ups, stretching
Ran 1 mile warm up
Ran 5 miles-10:00 progressive pick p per mile down to 7:42
Good effort
Core exc, planks, push ups, stretching
Monday, December 27, 2010
Monday 12/27
Monday
Ran 1 mile warm up
Ran ~3 miles, 30 min of hill intervals with group at slow recovery pace, no straining on inclines
Ran 1mile warm down
Stretching
cold morning, temps between 28-30. Warming up nicely though for the rest of the day
Ran 1 mile warm up
Ran ~3 miles, 30 min of hill intervals with group at slow recovery pace, no straining on inclines
Ran 1mile warm down
Stretching
cold morning, temps between 28-30. Warming up nicely though for the rest of the day
Sunday, December 26, 2010
Sunday 12/26
Sunday
Ran 3 miles-recovery pace
Stretching
Felt ok after the 21 mile run. Legs coming back slowly but surely.
Ran 3 miles-recovery pace
Stretching
Felt ok after the 21 mile run. Legs coming back slowly but surely.
Saturday, December 25, 2010
Saturday, December 18, 2010
Saturday 12/18
Group Long Run: Ran 12.5 miles in 2 hours :01, 9:40 total avg with fluctuating burts of pace
funky run, windy, overcast morning, couldn't settle down in pace.
Stretching
funky run, windy, overcast morning, couldn't settle down in pace.
Stretching
Tuesday, December 14, 2010
Monday 12/13
Monday
didn't sleep well sunday night, not feeling energetic enough for a run. Another day off
didn't sleep well sunday night, not feeling energetic enough for a run. Another day off
Saturday, December 11, 2010
Saturday 12/11
Saturday
Group long Run: Ran 20 miles
First 20 miler of Houston marathon training in 3 hours :16 minutes(9:48-9:55 avg total pace)
temps at start in low 60s, breezy but a bit too warm for a 20 miler
held on to pace ok, no problem, could have done better. Didn't watn to push it considering the temps and that the marathon is still 50 days away.
Stretching
Group long Run: Ran 20 miles
First 20 miler of Houston marathon training in 3 hours :16 minutes(9:48-9:55 avg total pace)
temps at start in low 60s, breezy but a bit too warm for a 20 miler
held on to pace ok, no problem, could have done better. Didn't watn to push it considering the temps and that the marathon is still 50 days away.
Stretching
Wednesday, December 8, 2010
Wednesday 12/8
Wednesday
Ran 3 miles @ 8:15-8:18 avg pace
5 min rest
Ran 1x800 m in 3:45
10 minutes of core exc, planks, push ups, stretching
Ran 3 miles @ 8:15-8:18 avg pace
5 min rest
Ran 1x800 m in 3:45
10 minutes of core exc, planks, push ups, stretching
Monday 12/6
Monday
Ran 2.25 miles warm up
Ean 3 miles progressive hill intervals with 3 min rest between
Ran 2.25 miles warm up
Ean 3 miles progressive hill intervals with 3 min rest between
Sunday, December 5, 2010
Saturday, December 4, 2010
Saturday 12/4
Saturday
Group Long Run:
Ran 16.25 miles in 2 hours :31 minutes:30 seconds
total avg pace : 9:15-9:20.
Good effort on negative split. Held on pretty well.
Stretching
Group Long Run:
Ran 16.25 miles in 2 hours :31 minutes:30 seconds
total avg pace : 9:15-9:20.
Good effort on negative split. Held on pretty well.
Stretching
Wednesday, December 1, 2010
Wednesday 12/1
Wednesday
~6 miles total:
Ran 5 miles progressive: from 9:40 to 8:07.
Finishing strong
temps in the mid 30s
Stretching
~6 miles total:
Ran 5 miles progressive: from 9:40 to 8:07.
Finishing strong
temps in the mid 30s
Stretching
Monday 11/29
Monday
Ran 2 mile warm up
Ran 3 miles of hill intervals with group
core exc, planks, push ups, stretching
Ran 2 mile warm up
Ran 3 miles of hill intervals with group
core exc, planks, push ups, stretching
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