Sunday 5/27

Ran 3 miles easy recovery pace with stretching at mile markers

Long Run 5/26

Group Long Run: Ran 10.5 mile sin 96 minutes! Great effort for me despite the humidity. Houston Summer is here.

Stretching throughout the day

Sunday 4/22

Neighborhood walk: walked about an hour

Saturday 4/21

Group long run:

Ran easy 85 minutes-nothing special, just moving

stretching

Sunday 4/15

Ran 3 miles easy
40 push ups
stretching

Saturday 4/14

Group long run:

Ran 9 mile sin 1:23. (9:10-9:15 total but started around 10:00) Good negative split, good effort overall, pushed it for last 4.5-5 miles , focused and positive.

feeling good

Stretch

Tuesday 4/10

Ran 3 miles @ 9:20 pace
Ran 4x400 (1:58, 1:56, 1:53, 1:55)
Ran 2x800 ( 4:20, 4:00)

Stretching throughout evening

Saturday 4/7

Ran 1 mile warm up-slow

Raced in a 4 miler (4 the park): challenged myself , finished in 34:33. Not bad at all, first 2 miles in 18:00 and second 2 miles in 16:33. Good pace change, came out strong and positive.

Beautiful morning, a bit warm with an 8:30 start but overall a good effort.

Walked back aout 1.5 mile to car.

relaxing the rest of the day and stretching

Friday 4/6

Ran 3 miles progressive pace: 9:22, 8:44, 8:43

Stretching

Racing 4 miler tomorrow

Monday 4/3

Monday

Ran 30 min slow warm up
Ran 2x10 min of relays (~ 200m) with medium hard effort, 5 minute rest between
core exc, planks, push ups, stretching

Saturday 3/30

Group long run:

Ran 8 miles, 4 negative split

Wednesday 3/28

Ran 3 miles easy
Ran mile medium effort
Ran 2x800 with 1 min break( 4:10)

Monday 3/26

sit ups, obliques, bicep curls
Ran 35 minutes easy warmup
Ran 25 min of continuous hill intervals-tough one
core exc, planks, push ups, balance and stretch

Sunday 3/24

missed usual yoga class but helped a friend move furniture from uhaul truck

Saturday 3/23

Ran 3 miles medium effort

Thursday 3/22

AM:Insanity workout

Wednesday 3/21

AM:
Insanity workout

PM:
Ran 6 miles-easy recovery pace
stretch

Tuesday 3/20

Insanity workout

stretch throughout day

Monday 3/19

AM: 1st day of Insanity workout-Fit test, tough one!!
PM: Ran ~20 min warm up, ran 30 minutes of hill intervals with ~30 sec walk breaks

core exc , planks, push ups, sit ups, balance,stretching

Satuday 3/17

Group long run:

Ran 7 miles-easy for 4 miles, picked up effort a bit on last 3 .

Tuesday 3/13

Ran 3 miles- easy recovery pace

Monday 3/12

Slow jog 3.5 miles, 2.5 on moderate hills

Sunday 3/11

Back on track

Returned to Yoga for Runners class, 75 minutes, tough class

Wednesday 2/29

Ran 3 miles-easy effort
ran 6 strides
sit ups,push ups

Tuesday 2/28

day off

Monday 2/27

Ran 3 miles at medium effort
sit ups, push ups, bicep curls

Saturday 2/25

Group long run:
Ran 8 miles-easy effort. tapering for woodlands marathon next saturday

Thursday 2/23

Ran 3 miles-very easy

Wednesday 2/22

Ran 1 mile warm up
Ran miles at temp 8:50-9:10
Stretching

Tuesday 2/21

Need a mental day off.

Monday 2/20

Ran 2.5 mile warm up
ran 2 (6xhill) with recovery walk between
1 mile of hills in 8:10
core exc, planks, push ups, stretching

Sunday 2/19

Long run: ran 19 miles-easy does it, nothing special.

Saturday 2/18

Long run postooned to sunday due to extreme thunderstorms and heavy rain, too much for an 18 miler

Thursday 2/16

Ran 1 mile warm up
Ran 10x 800 with 1 min rest between, 4:15-4:16
Stretching

Wednesday 2/15

Ran easy miles-sore, didn't want to push it today

Tuesday 2/14

Ran easy 6 miles
stretching

Monday 2/13

Ran 25 min easy warm up
Ran 35 min hill intervals with medium hard effort on hills, and easy recovery walks ~40 sec between

good tough workout, nice effort, gave it my best
core exc, planks, push ups, stretching

Saturday 2/11

Group long run: ran 16 miles, started very easy, picked up pace last 4-5 miles. 2:40.
Good effort overall, no problems, cold front helped.
Stretching, recovering well, staying focused and positive

Thursday 2/9

Ran 2miles-super slow and easy effort
Ran 3 miles-easy to medium effort
stretching

It was hard running in the AM after wednesday evening workout but actually glad that I did it as I need some down time after work. Looking forward to an easy friday and a good solid long run on Saturday.

Wednesday 2/8

Ran 6 miles:
1 mile warm up
5 miles @ threshold-tempo pace @ 9:15-9:20
Good effort, no problem
core exc , push ups, bicep curls

Tueday 2/7

Tuesday
Ran 6 miles-easy pace
stretching

Monday 2/6

Monday
Ran 5 miles including 3 of hill intervals, medium-hard effort uphil, easy between hills
core exc, planks, push ups, stretching

Saturday 2/4

Group long run: Started "long runs" again
Ran 13 miles @ easy-medium effort. Humid start, then heavy rain for more than half of the run.
Soggy , wet, damp day.

Monday 1/30

Ran 3 miles in 25:37! not bad. Felt good, went for it. A nice challenge.

Saturday 1/28

Ran ~ 7miles 65 minutes-easy to medium effort.
Felt good, no problems

Monday 1/23

Back on the trails...

Ran 45 minutes-easy to medium effort
First run after a 7 day post marathon rest. Felt good, no problems.
Will monitor active recovery closely this week

Monday 1/16-1/22

REST REST REST.

Sunday 1/15

Sunday

Ran Houston marathon in modest 4:40. Not my best at all but it is what it is.

Wednesday 1/11

Ran 3 miles-easy medium effort
stretching

one more run before houston marathon

Tuesday 1/10

Day off-resting

Monday 1/9

Ran 6 miles-easy medium effort

Saturday 1/7

Last group long run for Houston marathon training
Ran 9 miles-super easy and conservative. soreness in right foot is still around but still positive about the marathon next sunday.

Took a 15 minute ice bath and then a hot shower. Breakfast, recovery nap.
Resting next week, slow easy and short runs.

Thursday 1/5

Ran 7 miles :
Ran 3 mileas easy
Ran 3x 1 mile with 3 minute rest between ( 8:30, 8:10, 8:30)
felt good, didn't want to push it more than this so close to the marathon
1 mile warm down

stretching

Wednesday 1/4

no energy, took day off

Tuesday 1/3

Ran ~5 miles-easy medium effort

Monday 1/2

Ran 6 miles -easy medium effort