Sunday -- 69 min running w/ 4x1 min, 3x2 min, 1x3 min fartlek with 3 min recoveries. Was scheduled to go 90 min and more surges, but my stomach got sick once again. Still good effort.
Monday -- 20 min easy running AM + 60 min easy running PM -- stomach still sick.
Tuesday -- Recovery for stomach purposes.
Wednesday -- 60 min w/ Amie in Fort Worth AM
Thursday -- 8 miles in 49 min w/ Amie on Merrifield AM -- felt amazing.
Friday -- 8 miles in 51 min w/ Amie on Merrifield AM -- another great day.
Saturday -- 15k progression in 50:40*. Added on 8 minutes to make it 10+ miles. Great day. Broke Dan's course record and felt very good in doing so. Could not have gone faster.
Total -- 57 miles...terrible week mileage wise...not bad effort wise.
Monday, August 25, 2008
Sunday, August 10, 2008
week 2
Looking to build upon last week's start to training. Let me say to anyone who reads this, I am training to run a fast 5k in April. Everything I do now is laying the foundation to that.
Sunday -- 80+ minutes w/ Amie. The last two weeks we've run a hilly course that has really put some fatigue in my legs towards the last 20 minutes of the run. Calling it 11.5 miles..General strength -- back PM
Monday -- Warm up, 9 miles steady on merrifield, cool down; 11 miles total. General strength to follow AM.
Looking to run between 52 and 54 minutes for the 9M course; staying under control. Ran 52:21 with splits of 6:09, 6:06, 5:53, 5:59, 5:35, 5:58, 5:50, 5:37, 5:26...11 miles in 65:27...General Strength: 3 x 6 dips, hamstring curls, chin ups, leg press, knee extension, 3 x 25 sit ups, 3 x 100 crunches, 3 x 10 single arm curls, 3 x 20 sit and reach, 3 x 12 calf raise...
Tuesday -- 8 miles in 51:22 ((7:03, 6:40, 6:35, 6:27, 6:18, 6:11, 6:03, 5:52)) + "The Big 12" PM
Wednesday -- 10.5 miles at white rock lake in 66:34...
Thursday -- 1.5 miles warm up, 4x1k hills w/ jog down recovery, 4 miles progression AM; 9 miles total. General strength to follow AM. Great workout. Got sick during the strength session. Finished, but still sick.
Friday -- 59 min easy AM + 25 min easy PM
Saturday -- 60 min easy AM + 30 min easy PM
Sunday -- 80+ minutes w/ Amie. The last two weeks we've run a hilly course that has really put some fatigue in my legs towards the last 20 minutes of the run. Calling it 11.5 miles..General strength -- back PM
Monday -- Warm up, 9 miles steady on merrifield, cool down; 11 miles total. General strength to follow AM.
Looking to run between 52 and 54 minutes for the 9M course; staying under control. Ran 52:21 with splits of 6:09, 6:06, 5:53, 5:59, 5:35, 5:58, 5:50, 5:37, 5:26...11 miles in 65:27...General Strength: 3 x 6 dips, hamstring curls, chin ups, leg press, knee extension, 3 x 25 sit ups, 3 x 100 crunches, 3 x 10 single arm curls, 3 x 20 sit and reach, 3 x 12 calf raise...
Tuesday -- 8 miles in 51:22 ((7:03, 6:40, 6:35, 6:27, 6:18, 6:11, 6:03, 5:52)) + "The Big 12" PM
Wednesday -- 10.5 miles at white rock lake in 66:34...
Thursday -- 1.5 miles warm up, 4x1k hills w/ jog down recovery, 4 miles progression AM; 9 miles total. General strength to follow AM. Great workout. Got sick during the strength session. Finished, but still sick.
Friday -- 59 min easy AM + 25 min easy PM
Saturday -- 60 min easy AM + 30 min easy PM
Monday, August 4, 2008
starting over. once again.
Trying this again.
Sunday -- 80+ minutes...extremely fatigued. Could barely keep up with Amie. It was good though. A very good ice-breaker...;)
Monday -- 52+ minutes...felt great. Was relaxed and was comfortable. General Strength afterwards: 3 x 6 dips, 3 x 6 knee extensions, 3 x 15 calf raises, 3 x 6 pull ups, 3 x 6 hamstring curls, 3 x 6 leg press, 3 x 6 single arm curls...
Tuesday -- 52+ minutes around Grand Prairie...ran pretty quick and got in at least 8 miles. Did the "Big 12" last night. Finally completed it with no rest breaks. Getting stronger.
Wednesday -- 10.5 miles in 66:64...Nice run w/ Amie. Ran first 5M in 34:42...3 sets of 200 crunches, 25 sit ups, 100 crunches, 15 sit ups...
Thursday -- 2 miles warm up, 9x300m hills, 4 mile cut down...9 miles total = 58:38
Decided to make this into more of a high end aerobic workout...kept the repeats without breaks, and very under control. Only on the last 2 did anything resemble a "killer" effort. The 4 mile cut down afterwards was 6:38, 6:04, 5:55, 5:45...so under control, but uptempo...General Strength. 3 sets of 6 x dips, 6 x chin ups, 6 x hamstring curls, 6 x knee extension, 6 x leg press, 15 x calf raises, 12 x single arm curls, 25 x sit ups, 20 x sit and reach, 15 x sit and reach twists, 50 x crunches, 10 x military med ball press.
Friday -- 8 miles easy w/ Gabe on Merrifield -- 51:48 for the 8 miles. Core that night w/ Amie.
Saturday -- 52:22 easy w/ Amie in Nac. Calling it 8 miles, was pretty decent clip. Did "The Big 12" later that night + 300,200,100 crunches.
Total -- 62 miles; 1 workout.
Good week.
Sunday -- 80+ minutes...extremely fatigued. Could barely keep up with Amie. It was good though. A very good ice-breaker...;)
Monday -- 52+ minutes...felt great. Was relaxed and was comfortable. General Strength afterwards: 3 x 6 dips, 3 x 6 knee extensions, 3 x 15 calf raises, 3 x 6 pull ups, 3 x 6 hamstring curls, 3 x 6 leg press, 3 x 6 single arm curls...
Tuesday -- 52+ minutes around Grand Prairie...ran pretty quick and got in at least 8 miles. Did the "Big 12" last night. Finally completed it with no rest breaks. Getting stronger.
Wednesday -- 10.5 miles in 66:64...Nice run w/ Amie. Ran first 5M in 34:42...3 sets of 200 crunches, 25 sit ups, 100 crunches, 15 sit ups...
Thursday -- 2 miles warm up, 9x300m hills, 4 mile cut down...9 miles total = 58:38
Decided to make this into more of a high end aerobic workout...kept the repeats without breaks, and very under control. Only on the last 2 did anything resemble a "killer" effort. The 4 mile cut down afterwards was 6:38, 6:04, 5:55, 5:45...so under control, but uptempo...General Strength. 3 sets of 6 x dips, 6 x chin ups, 6 x hamstring curls, 6 x knee extension, 6 x leg press, 15 x calf raises, 12 x single arm curls, 25 x sit ups, 20 x sit and reach, 15 x sit and reach twists, 50 x crunches, 10 x military med ball press.
Friday -- 8 miles easy w/ Gabe on Merrifield -- 51:48 for the 8 miles. Core that night w/ Amie.
Saturday -- 52:22 easy w/ Amie in Nac. Calling it 8 miles, was pretty decent clip. Did "The Big 12" later that night + 300,200,100 crunches.
Total -- 62 miles; 1 workout.
Good week.
Monday, July 28, 2008
interrupted
So, I am yet again interrupted in training this summer....
Sunday -- 80 min easy...terrible mistake. Ran on horrible blisters -- ended up in the ER with a horrible infection.
Monday -- Off -- slept most of the day.
Sunday -- 80 min easy...terrible mistake. Ran on horrible blisters -- ended up in the ER with a horrible infection.
Monday -- Off -- slept most of the day.
Tuesday -- The Big 12 -- 12 push ups, 12 reverse crunches, ... all the way down to 2 push ups, 2 reverse crunches. General Strength -- back routine: opposite arm, opposite leg (10)//prone, double arm raise (10)//straight leg lifts on knee (10)//prone, lower body crawl (10)//sitting bicycle (10)//leg swing up and out on knee (10)//straight leg circles on knee (10)//double arm, double leg raise (10)//sitting push kick (10)//straight leg ins and outs (10)//in and out arms with legs raised (10)
Wednesday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 6 x single arm curls, 20 x med ball twist, 10 x resistance sit ups, 12 x med ball military press. 300,200,100 crunches.
Thursday -- Back Routine -- 2 sets: 10 opposite arm, opposite legs//10 arm raises from hip//10 prone straight leg lifts//10 prone lower body crawl//50 sitting bicycle//10 straight leg lifts on knee//10 double arm double leg raises//10 sitting push kick//10 straight leg ins and outs (scissors)//10 in and out arms w/ legs raised (arm scissors)...3 x 1 min plank, 30 sec side planks.
Friday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 10 x single arm curls, 12 x med ball military press; 1 set of 250 crunches, 25 sit ups, 200 crunches, 25 sit ups.
Saturday -- 52 min easy. Really felt the week off and the fact that I was probably not all the way recovered from the infection from earlier in the week.
Sunday, July 20, 2008
my new plan.
Deciding to take a different approach. Think I can run really fast come April and the Penn Relays. I'll try to post some more detailed stuff soon.
Week One
Sunday -- 80 minutes easy w/ Amie. Calling it 11.5 miles.
Core Work: 3 sets of: 300 crunches, 25 sit ups, 100 crunches, 20 sit ups
Strength Work: 3 x 10 push ups; 10 back extensions between sets
Monday -- 9 miles steady on Merrifield; 51:41 :: 6:11, 5:51, 5:46, 5:51, 5:41, 5:45, 5:40, 5:27, 5:27 ((5:44 pace))
Warm up drills + cool down drills...
Core Work: 3 sets of 200 crunches, 20 sit ups, 100 crunches, 50 scissor kicks, 10 reverse crunches, 5 in and outs
Tuesday -- 8 miles easy on Merrifield; 50:10 :: 6:47, 6:33, 6:24, 6:07, 5:53, 5:55, 6:28, 5:59
Karaoke, high knees, butt kicks, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.
Core: 3 sets of 12 push ups, 200 crunches, 25 sit ups, 200 crunches, 20 sit ups, 12 push ups
Wednesday -- 10.5 miles progression at White Rock Lake AM; First 5 miles in 30:28, next 5 miles in 30:23...total run 62:11...
Nice effort at first...fell apart towards end, but still ran 2nd 5M faster (which is longer than 5 miles)...
Core: 3 x (12 push ups, 10 back extension, 1 min plank, 30 sec plank, 12 push ups) + 3 x (200 crunches, 10 x double leg swings, 10 x pedestal, 100 crunches)
Thursday -- 8 miles easy on Merrifield in 51:09 :: 7:03, 6:34, 6:27, 6:20, 6:06, 6:07, 6:29, 5:59
2 x Karaoke, butt kicks, high knees, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.
Friday -- 8 miles easy in Nacogdoches
Saturday -- 8 miles easy in Nacogdoches
Estimated Mileage -- 62 miles -- 1 long run, 2 workout efforts (steady run//progression run)
Week One
Sunday -- 80 minutes easy w/ Amie. Calling it 11.5 miles.
Core Work: 3 sets of: 300 crunches, 25 sit ups, 100 crunches, 20 sit ups
Strength Work: 3 x 10 push ups; 10 back extensions between sets
Monday -- 9 miles steady on Merrifield; 51:41 :: 6:11, 5:51, 5:46, 5:51, 5:41, 5:45, 5:40, 5:27, 5:27 ((5:44 pace))
Warm up drills + cool down drills...
Core Work: 3 sets of 200 crunches, 20 sit ups, 100 crunches, 50 scissor kicks, 10 reverse crunches, 5 in and outs
Tuesday -- 8 miles easy on Merrifield; 50:10 :: 6:47, 6:33, 6:24, 6:07, 5:53, 5:55, 6:28, 5:59
Karaoke, high knees, butt kicks, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.
Core: 3 sets of 12 push ups, 200 crunches, 25 sit ups, 200 crunches, 20 sit ups, 12 push ups
Wednesday -- 10.5 miles progression at White Rock Lake AM; First 5 miles in 30:28, next 5 miles in 30:23...total run 62:11...
Nice effort at first...fell apart towards end, but still ran 2nd 5M faster (which is longer than 5 miles)...
Core: 3 x (12 push ups, 10 back extension, 1 min plank, 30 sec plank, 12 push ups) + 3 x (200 crunches, 10 x double leg swings, 10 x pedestal, 100 crunches)
Thursday -- 8 miles easy on Merrifield in 51:09 :: 7:03, 6:34, 6:27, 6:20, 6:06, 6:07, 6:29, 5:59
2 x Karaoke, butt kicks, high knees, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.
Friday -- 8 miles easy in Nacogdoches
Saturday -- 8 miles easy in Nacogdoches
Estimated Mileage -- 62 miles -- 1 long run, 2 workout efforts (steady run//progression run)
Monday, July 14, 2008
...
Sunday -- 5 miles a.m. w/ Amie + 14 miles p.m. w/ surges of 1 min, 2 min, 1 min, 2 min, 1 min, 3 min every 5 minutes. Great run. Felt amazing.
Monday -- Off -- blister problems
Tuesday -- 9 miles on Merrifield in 55:09...felt good. Really stayed controlled on way out and coasted on way home...charged up each hill w/ good power.
Monday -- Off -- blister problems
Tuesday -- 9 miles on Merrifield in 55:09...felt good. Really stayed controlled on way out and coasted on way home...charged up each hill w/ good power.
Wednesday -- 10 miles at White Rock Lake PM...miserable.
Thursday -- Off
Friday -- Off
Saturday -- 52 min easy
Worthless week.
Sunday, July 6, 2008
if you aren't too busy...
Had a good week. Moving along.
Sunday -- 90+ minutes at white rock lake...considering it 15 miles...
Monday -- 9 miles a.m. w/ Gabe on Merrifield. Ran at a steady effort, clipping off: 7:36, 6:41, 6:01,5:47, 5:47, 5:55, 5:47, 5:44, 5:37 for 55:00...5 miles p.m. in 31:06...hot; merrifield road.
Tuesday -- 6 miles a.m. in 42 minutes or something...8 miles p.m. in 52+...14 total...need to stop slacking.
Wednesday -- 10.5 miles at White Rock...66:01...felt miserable. Worst feeling run in quite some time. Actually surprised by the time...
Thursday -- 12 miles progression on Merrifield Road...6 miles in 39:11, 6 miles in 37:15, 76:26 total...blisters.
Friday -- 8 miles w/ Amie at Irving Trails...pretty fast...definitely not recovery.
Saturday -- 8 miles w/ Amie in Fort Worth. It was easier than Friday...calling it recovery.
Total Mileage -- 82 miles...better week. Need to run about 3 more miles per week for me to be happy for July...
Sunday -- 90+ minutes at white rock lake...considering it 15 miles...
Monday -- 9 miles a.m. w/ Gabe on Merrifield. Ran at a steady effort, clipping off: 7:36, 6:41, 6:01,5:47, 5:47, 5:55, 5:47, 5:44, 5:37 for 55:00...5 miles p.m. in 31:06...hot; merrifield road.
Tuesday -- 6 miles a.m. in 42 minutes or something...8 miles p.m. in 52+...14 total...need to stop slacking.
Wednesday -- 10.5 miles at White Rock...66:01...felt miserable. Worst feeling run in quite some time. Actually surprised by the time...
Thursday -- 12 miles progression on Merrifield Road...6 miles in 39:11, 6 miles in 37:15, 76:26 total...blisters.
Friday -- 8 miles w/ Amie at Irving Trails...pretty fast...definitely not recovery.
Saturday -- 8 miles w/ Amie in Fort Worth. It was easier than Friday...calling it recovery.
Total Mileage -- 82 miles...better week. Need to run about 3 more miles per week for me to be happy for July...
Sunday, June 29, 2008
state your peace...
Starting the 2nd week of the rebirth of summer training...nailed about 72 miles last week...looking for more this week...
Sunday -- 82:22 for 13 miles at White Rock Lake w/ Matthew...felt amazing...last 30-45 min were hauling...felt strong and relaxed...
Monday -- 9 miles on Merrifield...ran first mile with Rachel as she was out and about...nice effort...58:38
1:42, 7:49, 7:05, 6:15, 6:35, 5:29 (short mile), 6:09, 5:59, 5:46, 5:45; 5 miles easy w/ Matt in 33:50
Tuesday -- 6 miles a.m. + 6 miles p.m.; 12 miles total...
Wednesday -- 10 miles a.m. at white rock lake...5 miles p.m.
Thursday -- 8 miles a.m.
Friday -- 8 miles a.m. + 2 miles p.m. + 6 x hills w/ 2 min rest; 11 miles total
Saturday -- 8 miles a.m.
Total Miles -- 81 miles
Sunday -- 82:22 for 13 miles at White Rock Lake w/ Matthew...felt amazing...last 30-45 min were hauling...felt strong and relaxed...
Monday -- 9 miles on Merrifield...ran first mile with Rachel as she was out and about...nice effort...58:38
1:42, 7:49, 7:05, 6:15, 6:35, 5:29 (short mile), 6:09, 5:59, 5:46, 5:45; 5 miles easy w/ Matt in 33:50
Tuesday -- 6 miles a.m. + 6 miles p.m.; 12 miles total...
Wednesday -- 10 miles a.m. at white rock lake...5 miles p.m.
Thursday -- 8 miles a.m.
Friday -- 8 miles a.m. + 2 miles p.m. + 6 x hills w/ 2 min rest; 11 miles total
Saturday -- 8 miles a.m.
Total Miles -- 81 miles
Monday, June 23, 2008
Starting over...
After experiencing the worst week of running in my life, I finally think I got my legs back under me...so starting over...be prepared.
WEEK ONE
Sunday -- 80 minutes -- at least 13 miles...one of the best runs of the summer. Finished the 10.4 mile loop in 61:18 and then just added on...felt great.
Monday -- 9+ miles on Merrifield in 57:27...
Splits: 7:08, 6:39, 6:27, 6:31, 5:13 (short mile), 6:07, 5:59, 5:43, 5:36
Tuesday -- 6 miles in 36:51 on Merrifield + 6 miles in 40:55 pm 12 miles total
Wednesday -- 8 miles easy with Matt at Irving Trails...54:55...
Thursday -- 8 miles in 49:20 with Matt on merrifield road am + 4 miles w/ Amie in the pm + 6 x hill sprints w/ 90 sec rest...5 miles total for pm
Friday -- 9 miles am felt great...
Saturday -- 8 miles at Irving Trails...another good run...
Total Mileage -- 72 miles
WEEK ONE
Sunday -- 80 minutes -- at least 13 miles...one of the best runs of the summer. Finished the 10.4 mile loop in 61:18 and then just added on...felt great.
Monday -- 9+ miles on Merrifield in 57:27...
Splits: 7:08, 6:39, 6:27, 6:31, 5:13 (short mile), 6:07, 5:59, 5:43, 5:36
Tuesday -- 6 miles in 36:51 on Merrifield + 6 miles in 40:55 pm 12 miles total
Wednesday -- 8 miles easy with Matt at Irving Trails...54:55...
Thursday -- 8 miles in 49:20 with Matt on merrifield road am + 4 miles w/ Amie in the pm + 6 x hill sprints w/ 90 sec rest...5 miles total for pm
Friday -- 9 miles am felt great...
Saturday -- 8 miles at Irving Trails...another good run...
Total Mileage -- 72 miles
Monday, June 2, 2008
week seven
Good week last week aside from a missed run on Sunday...but it was a smart move. Needed to rest my aching back...not sure what the deal was...seeing the doctor tomorrow...
Monday -- 10 miles in 60:02...no need for splits...i cut down the entire run.
Tuesday -- 10+ miles + 6xhill sprints, it all came to about 76 minutes of work...
Wednesday -- 3.5 miles easy, 8x80" hills, 4 miles easy, it all came out to about 11 miles of work...76:04
Thursday -- 14 miles in 89:59
Friday -- 9+ miles in 60:23...
Saturday -- 80 min which was a tad over 12 miles...felt great...ran in the dark...felt great.
Sunday -- 10 miles in 60 min...ran the 15k loop in 51:19...
Total Mileage -- 77 miles
Monday -- 10 miles in 60:02...no need for splits...i cut down the entire run.
Tuesday -- 10+ miles + 6xhill sprints, it all came to about 76 minutes of work...
Wednesday -- 3.5 miles easy, 8x80" hills, 4 miles easy, it all came out to about 11 miles of work...76:04
Thursday -- 14 miles in 89:59
Friday -- 9+ miles in 60:23...
Saturday -- 80 min which was a tad over 12 miles...felt great...ran in the dark...felt great.
Sunday -- 10 miles in 60 min...ran the 15k loop in 51:19...
Total Mileage -- 77 miles
Monday, May 26, 2008
week 6
Another week of base down...another to go.
Monday -- 9 miles easy at Whiterock Lake...felt horrible.
Tuesday -- 10+ miles on Merrifield or 66:39 worth of running + 6 x hill sprints with 2 min rest between. Felt good, a little stomach issue, but nothing too bad.
Wednesday -- 3 miles easy, 4 miles in 5:10, 5:33, 5:16, 5:26, 5 miles easy...78 min total
Monday -- 9 miles easy at Whiterock Lake...felt horrible.
Tuesday -- 10+ miles on Merrifield or 66:39 worth of running + 6 x hill sprints with 2 min rest between. Felt good, a little stomach issue, but nothing too bad.
Wednesday -- 3 miles easy, 4 miles in 5:10, 5:33, 5:16, 5:26, 5 miles easy...78 min total
Thursday -- 15 miles easy...1:40 total running
Friday -- 7 miles easy on treadmill.
Saturday -- 7 miles easy in hull, texas.
Sunday -- back problems...off.
Not counting mileage because it'll piss me off.
Monday, May 19, 2008
week 5
Starting week five.
Monday -- 9+ miles on Merrifield nice and easy in 60:02...mile splits were: 3:03 to course, 7:12, 6:44, 6:38, 6:33, 5:40 (short mile), 6:19, 6:08, 5:55, 5:46...was tired...but took it easy.
Tuesday -- 11 miles at White Rock Lake. 70:09...6 x hill sprints at max effort...avg 17 sec.
Wednesday -- 3 miles warm up, 8 x 60 sec uphill, #8 was 85 sec, 4 miles cool down -- 69 min of total running.
Thursday -- 11 miles in 71:19...really humid...felt good aside from the pit stop I had to make at 48 min...
Friday -- 10 miles on Merrifield Road.Extremely humid. Ran 66:08...stayed as relaxed as I have all summer. Lost probably 5 pounds on the run...so much sweat.
Saturday -- 45 min in the heat of day...horrible...took all night to recover.
Sunday -- 13 miles on treadmill...boring...
Total mileage -- 70 miles
Monday -- 9+ miles on Merrifield nice and easy in 60:02...mile splits were: 3:03 to course, 7:12, 6:44, 6:38, 6:33, 5:40 (short mile), 6:19, 6:08, 5:55, 5:46...was tired...but took it easy.
Tuesday -- 11 miles at White Rock Lake. 70:09...6 x hill sprints at max effort...avg 17 sec.
Wednesday -- 3 miles warm up, 8 x 60 sec uphill, #8 was 85 sec, 4 miles cool down -- 69 min of total running.
Thursday -- 11 miles in 71:19...really humid...felt good aside from the pit stop I had to make at 48 min...
Friday -- 10 miles on Merrifield Road.Extremely humid. Ran 66:08...stayed as relaxed as I have all summer. Lost probably 5 pounds on the run...so much sweat.
Saturday -- 45 min in the heat of day...horrible...took all night to recover.
Sunday -- 13 miles on treadmill...boring...
Total mileage -- 70 miles
Monday, May 12, 2008
week four of base
Trying to get some more strength in. Felt really weak on anything long...so working on that.
Monday -- 9 miles on Merrifield felt good and strong on the hills. Just something about Merrifield on Monday mornings.
Ran 55:44 for the 9 miles.
Tuesday -- 11 miles, 8 x uphill strides...went out to whiterock lake this morning and got in ~11 miles in 71:24...really quick...and felt great in doing so. Ran up this new hill for the uphill strides...they each took 19 sec to get up. was really humid, but love white rock lake in the morning.
Monday -- 9 miles on Merrifield felt good and strong on the hills. Just something about Merrifield on Monday mornings.
Ran 55:44 for the 9 miles.
Tuesday -- 11 miles, 8 x uphill strides...went out to whiterock lake this morning and got in ~11 miles in 71:24...really quick...and felt great in doing so. Ran up this new hill for the uphill strides...they each took 19 sec to get up. was really humid, but love white rock lake in the morning.
Wednesday -- 10.5 miles around White Rock Lake in 62:58. Felt great. Got soaked.
Thursday -- 13 miles easy around White Rock Lake. 85:32...tried to stay relaxed...
Friday -- 7 miles easy with Amie in Nac.
Saturday -- 7 miles easy with Amie in Hull.
Sunday -- 14 miles with surges of 1 min, 2 min, 1 min, 2 min, 1 min, 3 min, 1 min, 1 min every 5 min...felt great at white rock lake...coming into form nicely.
Total -- 71 miles
Sunday, May 11, 2008
getting things done
So it has been a crazy past few weeks. I have gotten in the miles though and I'm gaining fitness...and I'm going to get much, much, much stronger.
Monday -- 8 miles easy
Tuesday -- 3 miles easy, 6 x 1 min hills, with 85 sec on last repeat, 3 miles easy
Wednesday -- 10 miles in 67 min with 6 x 100m strides at max effort
Thursday -- 11 miles in 75 min around Nac with Amie
Friday -- 40 min around Austin with Amie
Saturday -- 40 min at Town Lake with Amie
Sunday -- 80 min at Town Lake with surges of 1 min, 2 min, 1 min, 2 min, 1 min with 3 and 4 min recoveries
Total Miles -- 61-62 miles
Monday -- 8 miles easy
Tuesday -- 3 miles easy, 6 x 1 min hills, with 85 sec on last repeat, 3 miles easy
Wednesday -- 10 miles in 67 min with 6 x 100m strides at max effort
Thursday -- 11 miles in 75 min around Nac with Amie
Friday -- 40 min around Austin with Amie
Saturday -- 40 min at Town Lake with Amie
Sunday -- 80 min at Town Lake with surges of 1 min, 2 min, 1 min, 2 min, 1 min with 3 and 4 min recoveries
Total Miles -- 61-62 miles
Tuesday, April 29, 2008
covered
Actually starting week two of my build up this week...kind of a messed up week last week, but a good one at any rate.
Monday -- 7 miles easy on Merrifield with amie and the guys...47:40.
Tuesday -- 8 miles, rolling hills, 6 x 100m hill sprint
Wednesday -- 2 miles easy, 4 miles at 5:40 pace, 2 miles easy
Thursday -- 8 miles easy -- 52 min easy around Marion Indiana
Friday -- 10 miles easy -- 70 min easy around Marion Indiana
Saturday -- rest
Sunday -- 12 miles with pick ups of 1 min, 2 min, 1 min, 2 min every 5 min -- 80 min at White Rock Lake and felt great...
Total miles -- 52 miles
Monday -- 7 miles easy on Merrifield with amie and the guys...47:40.
Tuesday -- 8 miles, rolling hills, 6 x 100m hill sprint
Wednesday -- 2 miles easy, 4 miles at 5:40 pace, 2 miles easy
Thursday -- 8 miles easy -- 52 min easy around Marion Indiana
Friday -- 10 miles easy -- 70 min easy around Marion Indiana
Saturday -- rest
Sunday -- 12 miles with pick ups of 1 min, 2 min, 1 min, 2 min every 5 min -- 80 min at White Rock Lake and felt great...
Total miles -- 52 miles
Monday, April 21, 2008
Penn Relays Week (forget about me)
Actually got into Penn Relays, thus the reason for the crash course training last week...getting excited/nervous/anxious for my first race in some time. Just about toeing the line and giving it your all...
Monday -- 40 min easy (extremely hot) + 10 x 200m with good rest...ran between 29 sec and 32 sec...
Tuesday -- 40 min easy with Garrett on Merrifield Road.
Wednesday -- 40 min easy around Philadelphia.
Thursday -- Penn Relays Olympic Development 5k...20 min warm up, strides, PR in 14:51, no cool down.
Friday -- Off for travel.
Saturday -- 60 min easy run in Irving.
Sunday -- 40 min easy on treadmill.
Penn Relays Olympic Development 5k...a great experience. We didn't race until 9:50 PM which made for a very long day, but this was absolutely the best conditions I have ever raced in. No wind, cool, and under the lights of the very prestigious Franklin Field at the University of Penn. My plan going into the race was to cut down miles and just see what I had in me; hoping for sub 14:59...but without any true work and hardly any "fitness" at all, I just decided that I didn't spend money on an expensive plane ticket, an expensive hotel, and a very expensive rental car to do a workout. I went out hard and raced, in my opinion, to the very best of my ability at this point in time. My miles were 4:35, 9:20 (4:40 pace), and then faded to 14:51 for the 5k distance. I'm pleased with the race and just had nothing after 3600m...the 2 mile split felt perfect...
Monday -- 40 min easy (extremely hot) + 10 x 200m with good rest...ran between 29 sec and 32 sec...
Tuesday -- 40 min easy with Garrett on Merrifield Road.
Wednesday -- 40 min easy around Philadelphia.
Thursday -- Penn Relays Olympic Development 5k...20 min warm up, strides, PR in 14:51, no cool down.
Friday -- Off for travel.
Saturday -- 60 min easy run in Irving.
Sunday -- 40 min easy on treadmill.
Penn Relays Olympic Development 5k...a great experience. We didn't race until 9:50 PM which made for a very long day, but this was absolutely the best conditions I have ever raced in. No wind, cool, and under the lights of the very prestigious Franklin Field at the University of Penn. My plan going into the race was to cut down miles and just see what I had in me; hoping for sub 14:59...but without any true work and hardly any "fitness" at all, I just decided that I didn't spend money on an expensive plane ticket, an expensive hotel, and a very expensive rental car to do a workout. I went out hard and raced, in my opinion, to the very best of my ability at this point in time. My miles were 4:35, 9:20 (4:40 pace), and then faded to 14:51 for the 5k distance. I'm pleased with the race and just had nothing after 3600m...the 2 mile split felt perfect...
Monday, April 14, 2008
one step.
See training plan in previous post.
Monday -- 7 miles relaxed -- 45:14 for 7 on merrifield road. nice and relaxed.
Tuesday -- 8 miles easy with Matt and Garrett + 8 x 100m hill sprints.
Wednesday -- 2 miles easy, 6 x 1 min uphill with jog down rest. Ran 85 sec for number 6. 3 miles easy cool down. Equates to about 7.5 miles.
Thursday -- 30 min easy warm up + 3+ mile tempo + 4 min cool down.
Splits: 57 sec, 4:47, 4:46, 4:46...split 9:33 at 2 miles which I'm pumped about. Felt good. Controlled through 2 miles, had to really dig for the last one.
Friday -- 20 min easy warm up + 2 x (800-800-800-200) with 2 min rest between intervals, 6 min rest between sets. Splits are: 2:19, 2:18, 2:19, :29; 2:17, 2:19, 2:20, :28...felt tired from the work from the previous two days...but all is well...going long tomorrow and then recovering.
Saturday -- 80 min on Merrifield. Nice run...extremely tired though.
Sunday -- 40 min recovery
Not counting miles at this point.
Monday -- 7 miles relaxed -- 45:14 for 7 on merrifield road. nice and relaxed.
Tuesday -- 8 miles easy with Matt and Garrett + 8 x 100m hill sprints.
Wednesday -- 2 miles easy, 6 x 1 min uphill with jog down rest. Ran 85 sec for number 6. 3 miles easy cool down. Equates to about 7.5 miles.
Thursday -- 30 min easy warm up + 3+ mile tempo + 4 min cool down.
Splits: 57 sec, 4:47, 4:46, 4:46...split 9:33 at 2 miles which I'm pumped about. Felt good. Controlled through 2 miles, had to really dig for the last one.
Friday -- 20 min easy warm up + 2 x (800-800-800-200) with 2 min rest between intervals, 6 min rest between sets. Splits are: 2:19, 2:18, 2:19, :29; 2:17, 2:19, 2:20, :28...felt tired from the work from the previous two days...but all is well...going long tomorrow and then recovering.
Saturday -- 80 min on Merrifield. Nice run...extremely tired though.
Sunday -- 40 min recovery
Not counting miles at this point.
Sunday, April 13, 2008
finally training?
Here is the next 4 week block (base) of training. Goal is to run easily and as fluid as possible. No pushing the limits. Effortless flowing. Be at peace with Jake. You will get there. -
Mon (14) - 7 miles relaxed
Tue (15) - 8 miles, rolling hills; 8 x 100m uphill strides (max effort)
Wed (16) - 2 mile warm-up, 6 x 1' uphill (jog down rest, 1' extra after # 3; 6th hill 85"), 3 mile cool-down
Thu (17) - 8 miles relaxed
Fri (18) - 8 miles relaxed; 6 x 100m uphill strides (max)
Sat (19) - Rest
Sun (20) - 11 miles, include pick ups of 1', 1', 2', 1', 2', every 5' (either 4' or 3' recoveries)
Total - 47 Miles
Mon (21) - 7 miles relaxed
Tue (22) - 8 miles relaxed with hills, 6 x 100m uphill strides (max)
Wed (23) - 2 mile warm-up, 4 miles at 5:40 pace, 2 miles easy
Thu (24) - 8 miles easy
Fri (25) - 10 miles easy on hills
Sat (26) - Rest
Sun (27) - 12 miles including pick ups of 1', 1', 2', 1', 2' every 5' (either 4' or 3' recoveries)
Total - 52 Miles
Mon (28) - 8 miles relaxed
Tue (29) - 10 miles, rolling hills; 8 x 100m uphill strides (max)
Wed (30) - 3 miles, 6 x 1' uphill (jog down rest) 1' extra rest after # 3, 6th hill 85"; 3 miles easyThu (1) - 11 miles recovery
Fri (2) - 9 miles relaxed; 8 x 100m uphill strides
Sat (3) - Rest
Sun (4) - 13 miles, include pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 60 Miles
Mon (5) - 9 miles relaxed
Tue (6) - 11 miles, some hills; 8 x 100m uphill strides (max)
Wed (7) - 3 miles, 4 miles at 5:40 pace, 3.5 milesThu (8) - 13 miles easyFri (9) - 10 miles relaxed; 8 x 100m strides uphill (max)
Sat (10) - Rest
Sun (11) - 14 miles including pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 66 Miles
Sunday, April 6, 2008
you can't count on me
Got in around 40 miles last week pain free. Really looking to get in another one of those!!!
Sunday -- 51 min at White Rock Lake. Nice and relaxed. Definitely windy though.
Monday -- 31 min on Merrifield and grass track. Rolled off a middle four miles of 6:32, 6:16, 5:42, 5:26...felt horrible with the heat and just felt weak.
Tuesday -- 42 min with Garrett and Matt on merrifield. Went through 6 miles in 6:34, 6:09, 6:11, 6:14, 6:09, 6:02...had horrible stomach pains so stopped at 42 min...felt good though aside from the stomach.
Wednesday -- 1 x 800m on the grass with Ashley Alford in 2:22 + 31 min with four miles in 6:36, 6:17, 5:42, 5:31...felt good. A little wet and windy.
Thursday -- 51 min easy with the guys on merrifield road and the grass track. Splits for 6 miles of: 6:40, 6:54, 6:32, 6:24, 6:16, 6:03...
Friday -- 33:01 on merrifield, got stung by a wasp on the shoulder, ran really hard, and thought about dying on merrifield and no one finding me until 2 p.m. practice. splits for 5 miles of 5:58, 5:34, 5:21, 5:19, 5:13, plus the add on to and from.
Saturday -- 41:01 from the wal mart in grand prairie, to the end of carrier parkway and back. nice easy run with amie in the worst wind possible.
Total mileage -- 42-44 miles about
Sunday -- 51 min at White Rock Lake. Nice and relaxed. Definitely windy though.
Monday -- 31 min on Merrifield and grass track. Rolled off a middle four miles of 6:32, 6:16, 5:42, 5:26...felt horrible with the heat and just felt weak.
Tuesday -- 42 min with Garrett and Matt on merrifield. Went through 6 miles in 6:34, 6:09, 6:11, 6:14, 6:09, 6:02...had horrible stomach pains so stopped at 42 min...felt good though aside from the stomach.
Wednesday -- 1 x 800m on the grass with Ashley Alford in 2:22 + 31 min with four miles in 6:36, 6:17, 5:42, 5:31...felt good. A little wet and windy.
Thursday -- 51 min easy with the guys on merrifield road and the grass track. Splits for 6 miles of: 6:40, 6:54, 6:32, 6:24, 6:16, 6:03...
Friday -- 33:01 on merrifield, got stung by a wasp on the shoulder, ran really hard, and thought about dying on merrifield and no one finding me until 2 p.m. practice. splits for 5 miles of 5:58, 5:34, 5:21, 5:19, 5:13, plus the add on to and from.
Saturday -- 41:01 from the wal mart in grand prairie, to the end of carrier parkway and back. nice easy run with amie in the worst wind possible.
Total mileage -- 42-44 miles about
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