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
Monday, October 31, 2011
Saturday, October 29, 2011
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
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, October 27, 2011
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
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
Monday, October 24, 2011
Sunday, October 23, 2011
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
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
Friday, October 21, 2011
Thursday, October 20, 2011
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, October 19, 2011
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)
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)
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
PM: Hill intervals with group: ran ~30 min warmup, ~30 min of hill intervals
core ec, planks, push ups, stretchin
Saturday, October 15, 2011
Saturday 10/15
Group long run:
Ran 15 miles easy to medium effort.
nothing special, OK run, just getting miles.
Ran 15 miles easy to medium effort.
nothing special, OK run, just getting miles.
Thursday, October 13, 2011
Wednesday 10/12
Ran 30 min warm up
Ran 6x800 with medium effort, 2 min rest between
Core exc, planks , push ups, stretching
Ran 6x800 with medium effort, 2 min rest between
Core exc, planks , push ups, stretching
Tuesday, October 11, 2011
Monday 10/10
Monday
Ran 20 min warm up
Ran 3 miles, gradual hill course
core exc, planks, push ups, sit ups
Ran 20 min warm up
Ran 3 miles, gradual hill course
core exc, planks, push ups, sit ups
Saturday, October 8, 2011
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.
~ 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, October 6, 2011
Thursday 10/6
Ran 6 miles -easy to medium effort
Felt fine, a bit conservative with start, second loop was much smoother.
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.
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, October 3, 2011
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
Ran 25 min of hill intervals-easy to medium, controlled, not aggressive.
core exc , planks, push ups, stretching
Sunday, October 2, 2011
Sunday 10/2
Ran 3 miles-easy recovery, just to move the legs around.
stretching , taking it easy the rest of the day.
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.
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.
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