Saturday 12/31

Group long run:

Ran 13.5 miles. Overall @ 10:00 min pace but with spurts of 9:30 pace or faster. Feeling effect of the 22 mile run which was a good one. Need to take care in the tapering period. 14 days to houston marathon.

Thursday 12/29

Ran 8 miles easy to medium effort.
Stretching

Wednesday 12/28

Rested and recovered 12/25-12/27. Walking and more sleeping

back to training today:
9 mile total:
2 mile warm up
10x800s ( 5 miles) with 1 min rest between , averaged a slid 4:00-4:05. Not bad at all!
2 mile warm down
stretching throughout day. Cold and dry morning.

Thursday 12/22

Ran 6 miles, 3 very easy, 3 with medium effort spurts

Stretching

Wednesday 12/21

Ran 9 miles -easy to medium effort
2 -warm up
6 eay to medium
1 warm down

cold, some wind. Felt good , no problems, took it easy , 21-22 mile long run coming up this saturday. Need to give the legs a chance.

Stretching

Tuesday 12/20

Heavy rain in the AM for few hours. Either run in PM or take a whole day ogg.
getting a massage regardless

Monday 12/19

Monday

Ran 6 miles-easy medium effort
Stretching

Saturday 12/17

Group long run:
Ran 13 miles in 2:08, 9:50 avg. pace. Last 6 miles, at least 25-30 sec.faster per mile after a conservative start
stretching
overcast and in low 50s, wind made it feel chilly.
Ran well, happy with result.
No problems,feeling positive and confident

Thursday 12/15

Tired, taking day off.

Wednesday 12/14

Ran 2 mile warm up
Ran 6 miles progressive run: from 9:50 down to 8:10. Not bad. Himidity is back, temps in mid 70s but sweat rate was fast. Felt sluggish at start.
1 mile walk for warm down
Stretching after warm up and warm down

Tuesday
Ran 6 miles , easy 2 miles, medium effort 4 miles
stretching

Monday 12/12

Ran 6 miles-easy medium effort, few pace pick ups
stretching

Saturday 12/10

Group Long Run:

Ran 20 miles in 3 hours :13 minutes . 9:40 total avg pace, started slowr a 10-10:10 pace range for approximately 7 miles before picking up the pace.

Felt strong at end, mentally tired which was expected but still confident and sure. Pain was within expected limits. Overall ok, no problems.

marathon goal might be 4:15 or better.

Thursday 10/8

Ran 40 minutes easy recovery pace-no straining
felt a bit fatigued, bigger dinner than usual and lots of sleep should help
stretching

Wednesday 11/7

Ran 2 mile warm up
Ran 4x1 mile with 3 minute rest between. Averaged:7:58-8:10.
Not bad at all. Cool weather helped.
stretching

Tuesday 12/6

Ran 6 miles-easy to medium effort.
stretch

Monday 12/5

Ran ~ 6 miles-easy to medium effort .
Stretch

Sunday 12/4

Rest

Saturday S12/3

Group long run:Ran 12 miles in 1:54. Good effort throughout. No problems

Wednesday 11/30

Ran 6 miles
3 miles easy , 3 miles with~ 20-30 seconds faster per miles
nothing crazy, just solid form running

extra stretching

Tuesday 11/29

Ran 6 miles-easy to medium effort with 30-45 second faster spourts alternating with slower ones, measured by effort and breathing.

Extra stretching

Monday 11/28

ran 6 miles-easy to medium effort
few remaining sore spots
extra stretching

Sunday 11/27

recovering and resting legs. Starting fresh next week.
Need to remain focused and positive. It's time to dig deep and stay diciplined for the upcoming marathon

Saturday 11/27

Group long run:

First 20 miler of this training season. Houston marathon in 50 days.
Ran 20 miles, 16 with good effort, last 4 miles were miserable. It was a humid run for the start, cool front came in hours later, and my bod just couldn"t push anymore. Dug deep to just log the miles in. Not happy with it but proud to have the mental strength to deal with the challenge on a bad day.

Friday 11/26

Rest

Thursday 11/24

Thanksgiving day

Ran 3 miles easy
ate reasonably

Wednesday 11/23

Ran 1 mile warm up
Ran 6 miles at tempo effort ( 8:50-9:05)
Ran 1 mile warm down

core exc, planks, push ups, stretching

Tuesday 11/22

Ran 6 miles-easy recovery for 3, easy-medium effort for 3.
cautious run.
stretching

Monday 11/21

Ran ~ 3 miles, felt like crap. Right foot pain, possibly inflames and tired. Tanked it. resting,
starting fresh tomorrw

Saturday 11/19

Group long run:

down week, ran 10 miles in 97 minutes.
massage

Wednesday 11/16

Ran ~1 mile warm up
Ran 6 miles progressive , medium hard effort, from (9:05 to sub 8:00, averaging 8:45)
core exc, planks, push ups, stretching

Monday 11/14/11

Monday

Ran 20 min slow warm up
Ran 25 min of hill intervals

Tuesday 11/15

Tuesday

Ran ~ 6 miles, easy medium effort
stretching

Saturday 11/11

Group Long Run:

Ran 17.5 miles in 2 hours:51 minutes (9:45-9:50)
Stretching throught day

Wednesday 11/9

Ran 2 mile warm up
Ran 8x800 at avg of 4:10 with 1 min rest between

Tuesday 11/8

Tuesday

It's my birthday. I'm giving myself a day off. The legs are a bit trashed anyway.

Monday 11/7

Ran slow warm up for 10 minutes

Ran 30 minutes of hill intervals

core exc, planks, push ups, stretching

Sunday 11/6

Day off. Resting from 18 miler yesterday and from the birthday bash

Saturday 11/5

Group Long Run:

Ran 17.5 miles in 2 hours :52 minutes ( 9:45-9:50 avg pace.)
another nice cold run, felt consistent and strong.
Didn't push it on negative split because there is another 18 mile run next week.

Stretching throughout the weekend

Friday 11/4

Rest day. long run tomorrow

Thursday 11/3

Ran 3 mileas easy, no strain, no watch, just moving legs.
sore and tired today.

wednesday 11/2

am:

core exc, push ups, bicep curls

ran 3 miles

pm:

ran 25 min warm up

ran 2 miles @8:30 pace

rest 5 min

ran 1 mile@8:10 pace

rest 3 min

ran 800m

cor exc, planks , push ups, stretching

Tuesday 11/1

ran 6 miles - easy recovery pace

Monday 10/31

Monday

AM:
Core exc, push ups
ran 30 min easy pace

PM:
ran Ran 30 min easy warm up pace
ran 25 min hill intervals-medium hard effort

core exc , planks, push ups, stretching

Saturday 10/29

Saturday

Ran 17 miles in 2:45( 9:42-9:45 avg.pace) with medium effort during negative split in last 8 miles.
Felt good, cold front is here, temps at atart in hight 40s , loved it.
Stretching

Thursday 10/27

Thursday

AM:
Ran 3 miles
push ups, bicep curls

PM:
Ran 6 miles, 3 easy, 3 medium hard effort with sub low to mid 8 min/mile pace intervals

Stretching

Wednesday 10/26

weird day, didn't want to run

Tuesday 10/25

Ran 6 miles easy recovery pace

Monday 10/24

Monday

Recovery day. Need it.

Sunday 10/23

Warm slow mile
Ran half marathon in 2:02. Not bad at all considering high humidity and temps near 70-72 throughout the race. 9:18-9:22 total pace avg.range. Picked up effort and pace on last 6 miles and remained strong. Passed a lot of people in last 3 miles, encouraging signs today.

trying to stay focused and positive and remain on track for a 4:10 marathon or better.

Stretching

Saturday 10/22

Resting legs and body for half marathon

Friday 10/21

Resting legs for half marathon on sunday

Thursday 10/20

Ran 6 miles -easy to medium pace, felt good considering the evening workout on wed was tough and had shorter recovery time to thursday morning.

Wednesday 10/19

AM:
Ran 3miles+core exc,planks, push ups, bicep bands
PM:
Ran ~30 min warm up and 4 mile progressive run on hilly course
( from 9:30 to 8:54)

Tuesday 10/18

Tuesday
Ran 6 miles-easy to medium recovery pace

Monday 10/17

AM: Ran 3 miles+ core exc, planks, push ups, bicep bands
PM: Hill intervals with group: ran ~30 min warmup, ~30 min of hill intervals
core ec, planks, push ups, stretchin

Saturday 10/15

Group long run:

Ran 15 miles easy to medium effort.
nothing special, OK run, just getting miles.

Wednesday 10/12

Ran 30 min warm up
Ran 6x800 with medium effort, 2 min rest between
Core exc, planks , push ups, stretching

Monday 10/10

Monday

Ran 20 min warm up
Ran 3 miles, gradual hill course
core exc, planks, push ups, sit ups

Saturday 10/8

Saturday
~ 1 mile warm up
10 mile race in woodlands: 1:34. Not bad at all. Happy to hold 9:20ish pace in 80 degree warm humid morning. Overcast skies helped a lot, some cool breez was there but there was no doubt about the temps being not ideal for a PR.

Still, happy with performance and on I go.

Thursday 10/6

Ran 6 miles -easy to medium effort
Felt fine, a bit conservative with start, second loop was much smoother.

Wednesday 10/5

Wednesday
Ran 1 mile warm up
Ran 4 miles in 34:50( 8:45-8:50 avg)
Ran 1 mile warm down

geat effort, great workout, cooler temps in morning, humidity down. felt proud and confident after this one.

Monday 10/3

Ran 15 min warm up-slow
Ran 25 min of hill intervals-easy to medium, controlled, not aggressive.

core exc , planks, push ups, stretching

Sunday 10/2

Ran 3 miles-easy recovery, just to move the legs around.

stretching , taking it easy the rest of the day.

Saturday 10/1

Group long run:

Ran 14.6 miles in 2:29:00. Cool front is here. Helped big time.
Good effort throughout, started smart, picked up the pace a bit at the end and finished strong the last half mile.

stretching and massage. Took a while to feel comfortable since I was still recovering from head cold.

Thursday 9/30

Sick, not up to running at all. Prefer to rest for saturday's long run.

Wednesday 9/28

Ran 3 miles at 9:20 pace, 2 min rest
Ran 1 mile at sub 9:00.

Not feeling my best, cold coming on, didn't sleep well, had a sluggish start

Stretched.

Tuesday 9/27

Ran 45 minutes easy recovery pace.

Stretching

Monday 9/26

Ran 1.25 mile warm up
Ran ~20 min of hillintervals with group, medium-hard effort. Humidity sucked big time today.
Ran 1.25 mile warm down.

Felt ok but as the day went on I realized how tired I still am from the long run sunday.

stretching

Sunday 9/25

Recovery.
Few core exc, planks, push ups and/or walking.

Saturday 9/24

Saturday

Long run: Ran 15 miles in 2:26(pace range: 9:35-9:45). Cool breez helped the first 7 miles.
Not bad at all, feeling ok, I pushed the pace a bit to test legs out which I haven't done on long run for months. Will monitor recovery closely.
Stretching.

Thursday 9/22

Ran 6 miles, (56:41), two loops of 3 miles each at park with new group(usually a faster group)
Avg pace: 9:26, not bad, glad I was able to hold on and feel ok.
Humid morning in low 70s, slightly cooler feeling than earlier this week. Welcomed.
Monitoring sore legs and rest time.

Stretching

Wednesday 9/21

Ran 3 miles easy
Ran 3 miles medium effort

Stretching

Tuesday 9/20

Woke up feeling to usty and sore. Took the safe route and skipped today's run. Should be able to make it up friday.

Monday 9/19

Hills:
Ran ~ 20 min warm up
Ran 30 min of hard effort hill intervals-continuous
core exc, planks, push ups, stretching

Saturday 9/18

Long run: Ran ~ 15 miles-easy to medium effort. Humid but overcast with some gentle rain.
Stretching. Didn't care about pace, ran on my own, so just got it done.

Friday 9/16 and Saturday 9/17

Resting days

Thursday 9/15

Ran ~60 min, easy recovery effort.

Stretching. Felt better in the afternoon vs. yesterday.

Wednesday 9/14

Ran 6 miles -progressive. From 9:58 to ~8:30.

Humid, dripping with sweat. Uncomfortable, breathing heaviny last 2 miles.
Mentally tough too because I didn't think I was actually doing the workout correctly.

Stretching

Tuesday 9/13

x-train: chest press, asssited pull ups, dips, lats, eliptical trainer.

Monday 9/12

AM:
Ran ~ 1 mile warm up
Ran 20 min of hill intervals-moderate to hard effort, with 20 second short rest on down hill

PM:
sit ups, push ups, x-train @ gym

Sunday 9/11

Ran 3 miles, slow 1 mile, 2 miles at 9-9:15 pace.
sit ups, push ups, bicep curls, dips.

Saturday 9/10

group long run: ran 10 miles, eas tomedium effort. down week in mileage.

Friday 9/9

Friday

resting for long run

Thursday 9/8

ran 45 min easy effort. nothign special at all, just junk miles.

Wednesday 9/7

Ran 1 mile warm up
Intervals worrkout:
Ran 2 miles-16:25, not bad, felt strong, cooler temps helped a lot
5 min rest
Ran 1 mile -7:58, still feeling good
3 min rest
1/2 mile-3:53, took some effort to maintain pace, but under 4:00 by enough to be happy with it.

ran 1/2 to 3/4 mile warm down and stretched.

Monday 9/5

Back in town, resting. Houston heat is letting up a bit, over night lows are much better this week, so early morning runs should be nice

Sunday 9/4

Sunday

Long run in Chaska=relatively hilly, but nice cool weather
Ran ~15 miles, easy to meidum effort, felt good

Saturday 9/3

Saturday

travel day to minnesota

Friday 9/2

Friday

ran ~60 minues, easy to medium effort

Thursday 9/1

Thursday

one hour on eliptical trainer

Thursday 9/1

Thursday

woke up feeling sluggish, not rested, maybe seasonal allergy, not sure.

Wednesday 8/30

Solid effort today

Ran 1 mile warm up
Ran 4 miles @ 9:00-9:05 pace, with one mile near 8:50
Ran 1 mile warm down

not bad considering the early morning temps in the high 70s to low 8os with not much breez

Tuesday 8/30

Tuesday

Rested, mind was not right today.

Monday 8/29

Ran 1.25 mile warm up
Ran ~ 20 min of hill intervals with group-medium effort for 15 minutes, hard effort for alst 5 minutes
Ran 1.25 mile warm down

Sunday 8/28

Rest and Recover

Sunday

Saturday 8/27

Saturday

Group long run: ran ~ 14 miles, easy effort 10 miles, picked up effort for 4 miles
stretching, no problems, handled heat much better than last week

Friday 8/26

Day off

Thursday 8/25

Ran ~ 60 minutes, easy to medium effort
Felt good, no problems,

Wednesday 8/24

Wednesday

Ran 1 mile warm up
Ran 6x800s in average of 4:05-4:10 with 3:57 as fastest, 1 min rest between

Stretching and hydrating

Tuesday 8/23

Another day off, because that's what I wanted.

Monday 8/22

Day off. Long run was on sunday instead of saturday. Need today to be restful.

Sunday 8/21

Sunday

Long run: 2nd attempt. Ran 12 miles ( 4 loops of memorial park). 1:58 with water and gatorade break.
hot and humid as usual.
Stretching

Saturday 8/20

Saturday

Group long run: plan was for 13 miles, but it became an aweful 4 miles, turned around with stomach issues, fatigue, and went home . Could have been dehydrated, or had a heavy stomach.

May reattempt on sunday.

Friday 8/19

Friday

Day off. slept an extra 1.25 hours, felt refreshed a bit. Resting legs for saturday long run.
Hydration throughout the day. Trying to keep stress level down.

Thursday 8/19

Ran 6 miles-easy pace.
stretching

Wednesday 8/17

Wednesday
5:15 am start, temp: 83 with no breez
ran .5 mile warm up
4 miles progressive from 10:00 to 8:50
ran 0.5 warm down
core exc, planks, push ups, balance and stretching

Tuesday 8/16

Tuesday

AM:
Ran 55 minutes-easy to medium effort

PM:
One hour bootcamp class

Monday 8/15

Monday

~15 minute warm up
Ran 2.5 mile of hill intervals
Ran .5 mile warm down

Rushing to work, couldn't stop sweating, my body couldn't calm down and cool off until 9 AM, hot hot hot, and really humid. It's really tough this month.

Sunday 8/14

tired, day off, YES!!

Saturday 8/13

Saturday

Group long run: drop back mileage run, first official long run for houston marathon training season.


Ran ~9 miles, easy to medium effort. Temp at start (5:30am) was 83, and almost 86 at end. Another brutal hot run.

Stretching, cooling off, hydrating the rest of the day.

Sary

8/12

Friday

Day off

Thursday 8/11

Thursday

one hour bootcamp class

another hard effort

Wednesday 8/10

Ran 6 miles easy pace
hot and humid, just hanging in there

Keeping a close eye on fluid replacement and eating light and healthy.

Stretching

Tuesday 8/9

Tuesday

One hour bootcamp class-hard effort

Monday 8/8

AM:

Ran 6 miles -easy to medium effort. Hot and humid, but managed it better.
Stretching

Sunday 8/7

Sunday

recovery day, hot and miserable. Sore.

Saturday 8/6

Saturday

Group Long Run: Ran 12 miles- started at 5:40 am, temp near 84, ridiculous. Stuffy, no breez, sun was brutal. Just finished the distance, nothing special at all. Probably around 9:50-10:15 average range. Had to adjust.

stretching and stretching, hydration and cooling off.

Friday 8/5

Friday

Day off!

Thursday 8/4

AM:

Ran 6 miles- easy effort 3 miles, medium effort 3 miles
84 degrees and hight humidity at 5:45AM

stretching, feeling it still in the afternoon.

July 23rd-August 3rd

7/23-8/3
Out of town
Vacation in Oregon and Colorado
Exercise highlights

Oregon:

• 2 days of hiking 4-5 miles in Crater Lake National Park at 4500-5000 ft altitude

Colorado:

• Ran 5 miles in colorado springs at 6200 ft. altitude. new feeling, very hard 5 miles


• Hiked 11 miles at 10,000+ ft. altitude in Rockie Mountains National Park

the rest is R&R and some indulgence I have to compensate for now that I'm back to reality.

Thursday 7/21

Thursday

AM:
Ran 6 miles, 3 easy and slow recovery, 3 at medium temp effort

PM:
One hour bootcamp class

Wednesday 7/20

Wednesday

Ran 1.5 mile warm up
Ran 2 mile time trial in 17:45

core exc, planks, stretching

Tuesday 7/19

Tuesday

AM: Ran 5 miles -easy effort. High humidity , temps in low 80s

PM: one hour bootcamp class

Stretching

Monday 7/18

Ran 2.5 mile warm up
Ran ~25 min of relays-medium hard effort
core exc,planks,push ups, sit ups, stretching

Sunday 7/19

Sunday

Recovery day/day off. 12 miler was brutal

Saturday 7/16

Saturday

Group Long Run: Ran 12 miles averaged 9:46 for 10 miles, with 1.5 mile of last 3 at sub 9 to 8:40. Humid, cloud cover helped , but temps still in low 80s.

stretching

Friday 7/15

Day off

Thursday 7/14

Thursday

One hour bootcamp-tough one
stretching

Wednesday 7/13

Wednesday

Ran 2.5 mile warm up
Ran 20 min of speed intervals(15, 30, 45 hard effort-easy effort alternates)
Core exc, planks, push ups, stretching

Tuesday 7/12

Tuesday

AM:
Ran 5 miles -easy effort
stretching

PM:
One hour bootcamp
stretching

Monday 7/11

Monday

Ran 2.5 mile warm up
Ran 20 min hill intervals-hard effort

Ran .5 warm down
core exc, planks, push ups, stretching

Sunday 7/10

Sunday

Day off

Saturday 7/9

Saturday

Group long run: Ran ~ 11 miles, easy effort, not straining.
high humidity, low 80s temp.

Friday 7/8

Friday

Day off

Thursday 7/7

One hour bootcamp class-tough one today.

Wednesday 7/6

Wednesday

Ran 1 mile warm up
Ran 20 min hill intervals-hard effort
Ran 1 mile warm down

Core exc, planks, push ups, stretching

Tuesday 7/5

Tuesday

AM:
Ran easy -60 minutes

PM:
One hour bootcamp class

Monday 7/4

Monday

Ran 6 miles tempo, good effort despite later start. Temp in low 80s with 80% humidity.

Sunday 7/3

Sunday

stretchign and few core exc throughout the day

Saturday 7/2

Saturday

Group Long Run: Ran ~ 10 miles in easy effort. Not much of a negative ssplit. High humidity at 6am and temps in low 80s, just got it done.

Stretching

Friday 7/1

Friday

Day off

Thursday 6/30

Thursday

One hour bootcamp

Wednesday 6/29

Wednesday

Ran ~10 min warm up
Ran 25 min of progressive hill intervals


Core exc, planks, sit ups, push ups, and stretching

Tuesday 6/28

Not feeling good , not sure what it is. Monitoring hydration and vitamins. Could be work related stress. Strart over tomorrow

Monday 6/27

Monday

Ran 2 miles warm up
Ran 20 min on gradual long hill intervals
Ran 2 miles warm down


Core exc, planks, push ups, stretching

Friday 6/24

Friday

Day off

Thursday 6/23

AM:
Ran ~ 60 min-easy to meidum effort

PM:
One hour bootcamp class

Wednesday 6/22

Wednesday

Ran 10 min warm up
Ran 25 min hill twmo intervals-medium hard effort

.5 mile warm down

core exc, planks, push ups, stretching

Tuesday 6/21

Tuesday

AM:
Ran ~ 1 hour-medium effort

PM:
1 hour bootcamp class

Monday 6/20

Monday

Ran 1.75 mile warm up
Ran 20 min of hard effort hill intervals-2 short but sttep hills by Sabine bridge
Ran 1.75 mile warm down

core exc, planks, sit ups, push ups

stretching

Sunday 6/19

Day off

Saturday 6/18

Saturday

Group long run: Ran 10 miles- HOT, humid,mid 80s at 6 am!!!
just finished it, nothing special, not at all

Sstretching , hydrating, all day long

Friday 6/17

Friday

Day off

Thursday 6/16

Thursday

one hour bootcamp class

Wednesday 6/15

Wednesday

Ran 10-15 min warm up
Ran 2 mile time trial with 3 hills: 17:45
core exc, planks, push ups, stretching

Tuesday 6/14

Tuesday

One hour boot camp
stretching

Monday 6/13

Monday

AM:
ran 1.25 mile warm up
ran 20 min of hill intervals
ran 1.25 mile warm down

core exc, planks, push ups, stretching

Sunday 6/12

Sunday

Day off

Saturday 6/11

Saturday

Long Run: ran 8.5 miles-easy effort.
very humid, tough one

Friday 6/10

Friday

Day off. long run tomorrow

Thursday 6/9

Thursday

AM:
Ran ~ 60 minutes-easy to medium effort

PM:
1 hour bootcamp class

Wednesday 6/8

Wednesday

Ran 10 min warm up
Ran 20x30 sec fast/30 sec slow with 5 minute recovery jog between

Core exc, planks, stretching, push ups

Tuesday 6/7

Tuesday

AM:
Ran 45 minutes easy to medium effort

PM:
one hour bootcamp class

Monday 6/6

Monday

Ran 20 minute sof hills intervals
core exc, planks, push ups, stretching

legs and feet are tired. Had too much fun at summerfest, felt the effects of that

Sunday 6/5

off.

Saturday 6/4

Saturday

Group long run: Ran 10 miles-easy to medium effort
stretching

Friday 6/3

Friday

Day off

Thursday 6/2

Thursday

Day off. Not feeling it.

Wednesday 6/1

Ran ~15 min warm up
Ran 3 miles of intervals including :
1/4 mile easy
2x1 mile hard efforts with continous 3/4 mile jogging between

Core exc, planks, push ups, stretching and balance

Tuesday 8/31

Day off. Mind is not into anything today.

Monday 8/30

Monday

Warm up 10 minutes
Ran 22 minutes of medium-hard effort on hills with group

Core exc, planks, pushups

Stretching and balance

Sunday 8/29

Off

Saturday 5/28

Group Long Run: Ran 10 miles, easy effort for 8, medium-hard effort for last 1.5-2 miles. Didn't care about pace or time, just logged in the miles.

Stretching throughout the day

Friday 5/27

Day off. Long run tomorrow

Thursday 5/26

Decided to have day off. Ankles and left knee a bit tender. proactive measure.

Wednesday 5/25

Ran 10 min warm up

Ran 5 x~ 800 progressive loops with short hill and ~1min recovery between:
5:06, 4:29, 4:16, 4:02, 3:57

Core exc, planks, push ups, stretching

Tuesday 5/24

Ran 50 minutes-easy to medium effort

humid, felt ok, but it took to mid morning to bounce back!
will be more careful with water intake the night before

summer is here

Stretching

Monday 5/23

10 min warm up

2x10 min hill intervals with 5 min rest

~10 min warm down

core exc, stretching

Sunday 5/22

Off

Saturday 5/21

Long Run: Ran 10.5 miles @ 9:45-9:55 pace range

stretching

Friday 5/20

Off

Thursday 5/19

Thursday

Ran 1 hour easy-medium effort

Stretching

Wednesday 5/18

Wednesday

10 min warm up

20 min speed/hill intervals

core exc

Tuesday 5/17

Tuesday
Ran 1 hour easy-medium effort

stretching

Monday 5/16

10 min warm up

20 min hill intervals
stretching
core exc

Sunday 5/15

Sunday
off

Saturday 5/14

Saturday

Ran 10 miles( 9:40-9:50 avg pace)
stretching

Thursday 5/11

Ran 1 hour easy

stretching

Wednesday 5/10

10 min warm up

2 mile time trial, 17:21

Sunday 5/7

rest, decided to rest legs

Tuesday 5/9

Ran 1 hour easy

stretching

Monday 5/8

10 min warm up

20 min hill intervals
core exc

Saturday 5/7

couldn't run, morning workshop for work

Friday 5/6

Off

Thursday 5/5

Ran 1 hour easy pace


stretching

Wednesday 5/4

10 min warm up

20 min group hill and speed intervals

core exc

Tuesday 5/3

Ran 4-5 miles easy

stretching

Monday 5/2

Beat The Heat Program begins

Ran 10 min warm up

ran 20 min of hills intervals

core exc,planks, stretching

Sunday May 1st

Off

Saturday 4/30

Long Run: ran 10 miles-9:50-10:00 avg pace, felt good

Stretching

Firday 4/29

Friday

off

Thursday 4/28

Ran 5 miles-easy pace

Stretching

Wednesday 4/27

Off- mental break

Tuesday 4/26

Tuesday

Ran 5 miles

Stretching

Monday 4/25

Monday

Ran 5 miles-easy pace

stretching

Sunday 4/24

Sunday

Off

Saturday 4/23

Saturday

Long Run: Ran 9 mileas-easy pace, no strain

Stretching

Friday 4/22

Friday
Am:
Insanity workout

Thursday 4/21

Thursday
AM:
Ran 6 miles-medium effort
stretching

PM:
Insanity workout

Wednesday 4/20

Wednesday

Am
Rest
PM:
Insanity workout

Tuesday 4/19

Tuesday
AM:
Ran 6 miles-easy to medium effort
Stretching

PM:
Insanity workout
stretching

Monday 4/18

Monday 25 minute Insanity fit test workout. 60 day program started

Sunday 4/17

Sunday Rest

saturday 3/17

saturday Group long runL ran 10 miles @ 9:45-9:50 pace. stretching

Firday 4/15

Friday Day off

Thursday 4/14

Thursday Ran 6 miles-easy to medium effort Stretching

Wednesday 4/13

Wednesday Ran 6 miles . Easy to medium effort.

Tuesday 4/12

Tuesday caught up in other stuff.

Monday 4/11

Monday Ran 30 minute sof hill intervals 10 minutes of core exc, planks, sit ups, push ups Stretching

Saturday 4/9

Saturday Group long run: ran ~11 miles in 1hour:42 minutes( 9.15-9.20 avg pace) stretching felt good, no problems.

Friday 4/8

Friday Day off

Thursday 4/7

Thursday Ran 6 miles-easy recovery pace Stretching

Wednesday 4/7

Wednesday Day off.

Tuesday 4/5

Tuesday Ran 6 miles-easy pace, no strain. Just simple turnover , getting miles in. Stretching

Monday 4/4

Monday Ran 25 minutes of easy hill intervals- no strain, gradual ups and downs coe exc, planks, push ups, stretching

Sunday 4/3

Sunday day off

Saturday 4/2

Group long run Ran 8.5 mile sin 80 minutes ( 9:24 avg pace) Stretched. Felt good,no problems. keeping long run range between 8-10

Friday 4/1

Friday Day off

Thursday 3/31

Thursday AM: even more tired! wha the f* is goign on? Seriously considering changing entire workout routine for he monthof April and hoping that I'm refreshed by beginning of summer. PM: felt much better. ran 3 miles easy recovery effort. beautiful weather was encouraging

Wednesday 3/30

Wednesday too tired

Tuesday 3/29

Tuesday Ran 4 miles @~9:40 Ran 1 mile slow warm down stretched

Monday 3/28

Monday No running! easy day.

Sunday 3/27

Sunday Ran Angie's Half marathon in clear lake. aweful humidity- 90% at start with 75 degree weather. finished in 2:17, way off what I wanted. Not my day at all. Just counted it as another long run. tmp at finish in low 80s. I was cooked. Stretched, recovered, and a 15 min ice bath. moving on

Saturday 3//26

An extra day of rest before half marathon tomorrow

Friday 3/25

Friday

Day off. resting legs and body for half marathon on sunday.

Thursday 3/24

Thursday

Ran 4 miles-medium effort
Ran 1 mile warm down

Stretching

Wednesday 3/23

Wednesday

Am:
Ran 4 miles-easy
stretching
core exc, situps

PM
~50 min on eliptical trainer
assisted pull ups, dips

Tuesday 3/22

Tuesday

Ran 6 miles-easy effort, no strain.
humid, felt ok, no problems. All runs easy effort this week. Harder effort expected for half marathon on sunday 3/27.

Stretching throughout day

Monday 3/21

Monday

Ran 2 miles warm up
Ran 2 miles of hill intervals with group
Ran 1 mile warm down

Core exc, planks, push ups, stretching

Sunday 3/20

Sunday

Day off. Nothing at all. Legs sore from saturday long run, more than expected

Saturday 3/19

Saturday

Group Long Run:
Ran ~ 13.5 miles @ 10:00-10:10 total pace.
Humid, little breez, didn't push it. Saving legs for half maathon next sunday

Stretchign throughout the day

Friday 3/18

Friday

Day off!

Thursday 3/17

Thursday

~60 min bootcamp class:
cardio, body weight plyos
Stretching

liked it. different than the usual, may become the new routine on thursdya night.

Wednesday 3/16

Wednesday

AM:
Ran ~9 miles
Speed workout
Ran 1 mile warm up in 10:00-10:15
Ran 6 progressive miles: 9:44, 9:31, 9:16, 9:03, 8:47, 8:15
Ran ~2 miles warm down

Tough workout, strong effort. temp in low 60s , moderate humidity
Felt ok, no problems, slept better last two nights, I was more energetic.
Moinitoring water consumption throughout the day
PM:
Few sets of core exc, planks, push ups
Stretching throughout the day.

Tuesday

Tuesday

Ran 6 miles-easy effort

Stretching

no evening walk or workout, felt veryt tired and sleepy.

Monday 3/14

Monday
AM:
Ran 6 miles-easy to medium effort

PM:
situps, push ups, bicep curl resist band
Walked ~45 minutes

Sunday 3/13

Sunday

stretching
walked 2 miles
stretching

Saturday 3/12

Saturday

Ran the bayou city classic 10K in 54:17( 8:45 avg. pace)
more than 2 minutes faster than the conoco 10K

Stretching

Friday 3/11

Friday

Day off

Thursday 3/10

Thursday

Ran 30 minutes-medium-hard effort
30 push ups
30 bicep curls-resist bands

Wednesday 3/9

Wednesday
6 miles total:
Ran 2 mile warm up
Ran 6x800 with 1-1.5 min rest ( 4:00-4:09)
Ran 1 mile warm down

Tuesday 3/8

Tuesday

took the day off. just not into it.

Monday 3/7

Monday

~10 min warm up
Ran 3 miles of hill repeats(ups and downs)
core exc, planks, push ups, stretching

Sunday 3/6

Sunday

Ran 3 miles-easy, no strain
3 stride repeats
stretching

Saturday 3/5

Saturday
Group Long Run:
Ran 13 miles in 2 hours :12 minutes (overall ~ 10:00 pace, some spurts of pace pick up here and there)

Stretching

Friday 3/4

Friday

Day off

Thursday 3/3

Thursday
Day off

Wednesday 3/2

Wednesday

AM:
2 mile warm up
reset
3x1 mile( 8:39, 8:15, 8:12) with 2 min between
Stretching

Tuesday 3/1

Tuesday

AM:
Ran 60 minutes-easy pace. No strain, didn't worry about pace.

PM:
30 minutes-abs/ core class

Monday 2/28

Monday

AM:
Ran 30 minutes including 10 miutes of short hill repeats

PM:
Gym: planks, core exc, sit ups, push ups, 3x12 leg curls
30 minutes elliptical cardio

Sunday 2/27

Sunday

35 minutes of strength training: biceps, chest, assisted pull ups, dips, planks and obliques

Saturday 2/26

Saturday

Rodeo Run 10K
Before Start:
walked about a mile to start line from car
Jogged 10 minutes, light stretching, water

Ran 10K race in 56:30.(9:05-9:10 pace) No my best. Not even close. Humid and 70 degrees at start.
Ok though, not worried, it's all about fitness and movement
next race is on 3/12, another 1ok, should be better.

Stretching throughout the day

Friday 2/25

Friday
Day off

Thursday 2/24

Thursday

Ran 5miles total:
Ran 3miles in 26:46(8:50 avg. pace)
Shor rest, stretching
4x400 in 1:45-1:50 with 400m jog between
stretching

Wednesday 2/23

Day off

Tuesday 2/22

Tuesday

Didn't sleep well monday night. Woke up feeling fatigued for some reason?

taking it easy today.
PM:
core exc, planks, resist band reps, push ups
no running

Monday 2/21

Monday
Ran 5 miles on buffalo bayou-medium effort

Sunday 2/20

Sunday

Day off

Saturday 2/19

Saturday

Group long run:
Ran 9 miles in 89 minutes(9:50 avg. pace)
Felt ok, humid weather. First run over 6 miles since Houston marathon on 1/30/11.
Will keep long runs in 8-12 mile range except when racing local 10ks.

Stretching

Friday 2/18

Friday
Day off.

Thursday 2/17

Thursday
Ran 60 minutes-easy to medium effort
Stretching

Wednesday 2/16

Wednesday

Ran 3 miles including 3x800 fast, 3x800 recovery
Ran 1x400 in 1:50
Stretching

Tuesday 2/15

Tuesday

AM:
Ran ~6 miles, negative split over ~ 3 miles
Stretching

PM:
Core exc, planks, sit ups, push ups, resist.band bicep curls

Monday 2/14

Monday

still feeling weird and no motivation. Slept in, went to work, that's it.

Sunday 2/13

nothing going on, no umph what so ever

Saturday 2/12

Saturday
Ran 3 miles-easy. Felt like crap.
walked 1/2 mile
stretched, went home

Friday 2/11

Friday

Resting day.

Thursday 2/10

Thursday

AM:
50 sit ups, 40 push ups,45 bicp resist band curls


PM:
Ran 6 miles-easy to medium effort
Stretching

Wednesday 2/9

Wednesday

60 minutes on ellipitical trainer

Tuesday 2/8

Tuesday
AM:
Ran 3 miles-easy recovery pace. Just shaking the cobwebs off. Waking up the running systems again.
Stretching

PM:
biep resist. bandsx50, 40 push ups, 50 crunches
Stretching

Tuesday February 1st- Monday February 7th

First week of February : OFF!!!

Mentally and physically exhausted. In bad need of sleep and resting

Monday 1/31

Monday

Took day off from work. Recovery from marathon. Tough one yesterday. weather sucked!
Will be taking at least 7 days off.

Sunday 1/30

Sunday

Ran Houston marathon in 5:00 hours exactly. A disappointment after 4:39 in January of 2010 and 4:23 in NY marathon in Nov.2010. Getting over it and moving on.
Humidity was high, temps in the mid 60s and got up to 70 with some rain. Legs felt trashed from 10k point. Not sure what happened, trained well, tapered well, and hydrated well before.

moving on, going back to focus on fitness and more weight loss. Need more lean mass and more consistent eating habits

Saturday 1/29

Saturday

Day off. Resting for Houston Marathon on Sunday

Friday 1/28

Friday

Day off. resting for Houston Marathon on Sunday

Thursday 1/27

Thursday

Ran 30 minutes-easy recovery
Stretching

Wednesday 1/26

Wednesday

Ran 4 miles-easy recovery

Stretching

Tuesday 1/25

Tuesday

Ran 1 mile warm up
Ran 3x1 mile ( 9:18, 9:15, 9:11) with 1 min break. Ran 1 milw warm down
Stretching

Monday 1/24

Monday

heavy rain most of the day. pushed wrokout to tuesday

Sunday 1/23

Sunday

Day off

Saturday 1/22

Saturday
Group long run:
Ran 10 miles in 1 hour:41 min.
Easy tapering pace. Temps in the low 30s, dry and chilly.

Stretching
Massage
Feeling ok, no problems. Need more rest next week.

Friday 1/21

Friday

Day off. Resting body and legs for last long run before Houston Marathon on 1/30/11

Thursday 1/20

Thursday

Ran 6 miles-easy recovery
Stretching

A lot less coughing, much more energy, less and less congestion

resting and resting and resting as much as I can

Watchful of fluid intake, vitamins, sleep time, etc.

Wednesday 1/19

Wednesday

Still congested, coughing, a bit tired but overall much better

Ran 1 mile-warm up
Ran 8x800 with 1 min rest between at average of 4:10.
Not my best, but felt ok considering I'm recovering from being sick

Tuesday 1/18

Tuesday

Not bad, feelign slightly better
Ran ~6 miles-easy pace

Monday 1/17

Monday

No running. No exercise.

Sunday 1/16

Not feeling well, coughing, out of energy, sinus congestion... not good

Saturday 1/15

Saturday
Group long run
Ran 1 mile warm up
Ran 11.5 route with group in hour :53 minutes ( 9:45-9:50)total avg. pace

Stretching
long hot shower

Massage

14 days out form Houston marathon on 1/30/11

Friday 1/14

Friday

Ran 5 miles easy
stretching

Thursday 1/13

Thursday

Another cold morning. low 30s. Had to do it though
Ran 9 miles, avg-9:50-10:00 recovery pace
stretching

Wednesday 1/12

Wednesday

Hard freez, temps in the mid 20s with lots of wind. Day off

Tuesday 1/11

Tuesday

Ran ~6 miles-with 2-3 miles negative split
stretching

Monday 1/10

Monday

Ran 6 miles-easy recovery

Sunday 1/9

Sunday

Day off. Recovering from the 23 miler

Saturday 1/8

Saturday

Group Long Run: Ran 23 miles in 3 hours:4 minutes (9:39-9:45 total avg. range. ~7 miles at 9:15-9:25)

Stretching

Friday 1/7

Friday

Day off

Thursday1/6

Thursday

Ran 6 miles at 9:15 pace
Stretching

Wednesday 1/5

Wednesday
Ran 2 mile warm up
Ran 6 miles @8:55-9:00 pace, threshold/tempo

Tuesday 1/4

Tuesday

Ran 5 miles-easy to medium effort

Monday 1/3

Monday

Warm up 1 mile
12x ~200 m hill intervals with 30 scond walk recovery
Warm down 1 mile

2 sets of core exc, planks, push ups, stretching

Sunday 1/2

Sunday
core exc,planks, push ups, bicep curls

Saturday 1/1/11

Saturday

Day off. Recovering from long run and new year celebration