Leaving in the morning for Indianapolis for our Indoor National Championships. Going to post this training now as I'll be too tired Sunday night when I get in.
Sun - 75 minutes AM
Ran with the guys in the sleet/slush/snow this morning in Gas City, In. It was a solid run, except for the slick roads. Very hard to run hard on...but good run nonetheless. Full day of travel before tomorrow's workouts.
Mon - 20' easy + 4 x (5 x 400m in 73), rest 1:30/5:00 AM + 20' easy + 4k progressive PM
21 min easy around campus and Merrifield Road + 4 x (5 x 400m).
Splits: 1:11.60, 1:13.61, 1:12.69, 1:10.84, 1:11.01, 1:11.62, 1:12.18, 1:12.11, 1:12.16, 1:11.81, 1:12.02, 1:11.85, 1:12.60, 1:11.00, 1:11.97, 1:11.90, 1:12.01, 1:12.50, 1:12.78, 1:11.17 - 1hr 23 minutes total running.
Hot/windy, but beautiful morning on the grass track. Could not find a rhythm, but wasn't as easy as I thought it would be. Definitely was very tired on last set. Good solid AM session.
3 miles easy this afternoon + 4k progressive - 3:25, 3:20, 3:12, 3:11 - very good workout, then finished out for 6 miles on the session - 6:24 pace for total run.
Tue - 1 hr easy AM + 20 min easy PM
1hr easy on Merrifield Road this morning. Pretty cold. Saw Kurt at the 3 mile marker so had some company for about 4 miles. Very enjoyable run. 20 minutes very easy w/ Matt this PM....
Wed - 20 min easy + 12k fast on road at 5:30-5:35 pace
3 miles warm up + 7.5 miles in 42:02 (5:36ish pace)...10.5 miles on the session. Not a bad day - very boring workout and not really in it mentally as my stomach was upset and I didn't get the sleep I had wanted. Regardless I ran right where I wanted to and got in 64:58 of total running.
Thu - 1 hr easy AM + 20 min easy + 10 x 100m uphill PM
1hr easy this morning in the rain w/ Zach Morgan and Kurt Lindsey. Run was okay. Legs a ton sore.
Fri - 1 hr easy AM + 20 min shakeout PM
Sat - 20 min warm up + ConocoPhillips Rodeo Run 10k
Thursday, February 17, 2011
Starting over...
It's been a while since I've been here...all of my training leading up to here is logged here.
I was injured in October of 2009 and finally was able to really resume training this past December. I ran a few Indoor Races and am running my first road race this coming week. Everything seems to really be falling into place with the training and my fitness. Just have to keep it rolling.
2/13 - 2/19
Sun - Rest/Travel
Mon - 3M warm up + 4 x (4 x 600m) w/ set 1: 1:55, 2' rec., set 2: 1:50, 1:40 rec., set 3: 1:45, 1:20 rec. set 4: 1:40, 1' rec., w/ 5' recovery between sets.
This was a good workout. Ran on the grass track and used the garmin for the measurements. Perfect day for running; actually got a little warm towards the end.
Splits: 1:48, 1:53, 1:52, 1:53, 1:50, 1:48, 1:50, 1:50, 1:43, 1:41, 1:42, 1:40, 1:42, 1:48, 1:51
Fell apart towards the end, but I think the workout was meant for me to do so...nonetheless, very good effort over 6 miles for the hard segments and 11 miles for the morning.
Tue - 60 minutes AM + 60 minutes PM
60 minutes easy this morning on Merrifield Road. Very easy run; but very enjoyable. The weather here has been amazing this week. 60 minutes again this afternoon around GP - very windy, and warm, but enjoyable. Ran with Matt and Zach.
Wed - 1hr30' easy AM + 25 min PM
1hr 30' easy this morning. Felt terrible. Ran on fish creek trail and did the first hour with Zach. Worst run in a while, but can't complain, at least I'm running and I'm running a lot. Got through it, but need to take better care of myself. 25 minutes this afternoon with Matt at Mountain View Trails - we ran really slow, but enjoyed the convo and the team being out there.
Thu - 90 minutes easy + 2km hard
Did just that. 90 minutes around White Rock Lake followed by a 2k at a hard effort. Ran 13.02 miles in the 90 minutes and 6:38 for the 2k. Not a bad day. Wanted to be faster over the 2k, but getting used to the higher volume days, so no worries. Better day than yesterday for sure.
Fri - 50 minutes easy PM
50 minutes easy around Gas City, Indiana. Great run; though very windy. Glad to get it in as I was feeling pretty groggy from the travel and small rest. Will hopefully sleep well tonight.
Sat - NCCAA National Championships - Coaching
Was scheduled to run a 6k tempo but had to wake really early for a coaches meeting if I was to get in the run - I did wake, and dressed, and walked out of the hotel to find that it was too dark and there were no street lights. I thought we would be done in time to get it in the afternoon, but that was a waste after an up and down day of coaching. But got some good sleep during the night.
I was injured in October of 2009 and finally was able to really resume training this past December. I ran a few Indoor Races and am running my first road race this coming week. Everything seems to really be falling into place with the training and my fitness. Just have to keep it rolling.
2/13 - 2/19
Sun - Rest/Travel
Mon - 3M warm up + 4 x (4 x 600m) w/ set 1: 1:55, 2' rec., set 2: 1:50, 1:40 rec., set 3: 1:45, 1:20 rec. set 4: 1:40, 1' rec., w/ 5' recovery between sets.
This was a good workout. Ran on the grass track and used the garmin for the measurements. Perfect day for running; actually got a little warm towards the end.
Splits: 1:48, 1:53, 1:52, 1:53, 1:50, 1:48, 1:50, 1:50, 1:43, 1:41, 1:42, 1:40, 1:42, 1:48, 1:51
Fell apart towards the end, but I think the workout was meant for me to do so...nonetheless, very good effort over 6 miles for the hard segments and 11 miles for the morning.
Tue - 60 minutes AM + 60 minutes PM
60 minutes easy this morning on Merrifield Road. Very easy run; but very enjoyable. The weather here has been amazing this week. 60 minutes again this afternoon around GP - very windy, and warm, but enjoyable. Ran with Matt and Zach.
Wed - 1hr30' easy AM + 25 min PM
1hr 30' easy this morning. Felt terrible. Ran on fish creek trail and did the first hour with Zach. Worst run in a while, but can't complain, at least I'm running and I'm running a lot. Got through it, but need to take better care of myself. 25 minutes this afternoon with Matt at Mountain View Trails - we ran really slow, but enjoyed the convo and the team being out there.
Thu - 90 minutes easy + 2km hard
Did just that. 90 minutes around White Rock Lake followed by a 2k at a hard effort. Ran 13.02 miles in the 90 minutes and 6:38 for the 2k. Not a bad day. Wanted to be faster over the 2k, but getting used to the higher volume days, so no worries. Better day than yesterday for sure.
Fri - 50 minutes easy PM
50 minutes easy around Gas City, Indiana. Great run; though very windy. Glad to get it in as I was feeling pretty groggy from the travel and small rest. Will hopefully sleep well tonight.
Sat - NCCAA National Championships - Coaching
Was scheduled to run a 6k tempo but had to wake really early for a coaches meeting if I was to get in the run - I did wake, and dressed, and walked out of the hotel to find that it was too dark and there were no street lights. I thought we would be done in time to get it in the afternoon, but that was a waste after an up and down day of coaching. But got some good sleep during the night.
Monday, October 6, 2008
Grinding
Sunday -- 80 minutes easy w/ Felix and Matt in Grove City, PA. Calling it 12 miles.
Monday -- 9 miles in 50:35 (personal best for Merrifield Road); 6:30, 6:04, 5:50, 5:48, 4:46 (short mile), 5:38, 5:23, 5:19, 5:12. Felt great, was rainy and slippery on the road.
Monday -- 9 miles in 50:35 (personal best for Merrifield Road); 6:30, 6:04, 5:50, 5:48, 4:46 (short mile), 5:38, 5:23, 5:19, 5:12. Felt great, was rainy and slippery on the road.
Sunday, September 28, 2008
on a sunday, a long time ago...
Still transitioning into everything, but feeling good. Just trying to stay patient and stay on the thought train that everything I do now is just a foundation for what I'll do in April.
Sunday -- 80:40, 13 miles. First 5M in 33:10, second 5M in 29:42. Felt strong, didn't feel as though I pushed it too hard.
Monday -- 8 miles in 50 minutes; 6M steady progression in 6:19, 6:06, 5:51, 5:26, 5:16, 5:08. Was not great, but definitely okay being I ran pretty hard on Sunday. Two nice high end aerobic runs back to back. Now I've got general strength tonight and a few easy days.
Tuesday -- 60 minutes easy. Calling it 9 miles. 6 x short hills sprints w/ full rest. Felt better on the hill sprints, only ran about 8 seconds up.
Wednesday -- 10.5 miles at White Rock Lake. 33:46 for first 5M, 28:58 last 5M. Felt great; very good conditions. Starting to feel very strong and able to run comfortable on a daily basis.
Thursday -- 8 miles easy w/ the team.
Friday -- 27:40 warm up w/ Felix and Matt on Pre-Nats course + 4M tempo in 22:01 on course for 49 minutes of total running.
Saturday -- 50:20 around Grove City, PA - 8 miles easy.
Sunday -- 80:40, 13 miles. First 5M in 33:10, second 5M in 29:42. Felt strong, didn't feel as though I pushed it too hard.
Monday -- 8 miles in 50 minutes; 6M steady progression in 6:19, 6:06, 5:51, 5:26, 5:16, 5:08. Was not great, but definitely okay being I ran pretty hard on Sunday. Two nice high end aerobic runs back to back. Now I've got general strength tonight and a few easy days.
Tuesday -- 60 minutes easy. Calling it 9 miles. 6 x short hills sprints w/ full rest. Felt better on the hill sprints, only ran about 8 seconds up.
Wednesday -- 10.5 miles at White Rock Lake. 33:46 for first 5M, 28:58 last 5M. Felt great; very good conditions. Starting to feel very strong and able to run comfortable on a daily basis.
Thursday -- 8 miles easy w/ the team.
Friday -- 27:40 warm up w/ Felix and Matt on Pre-Nats course + 4M tempo in 22:01 on course for 49 minutes of total running.
Saturday -- 50:20 around Grove City, PA - 8 miles easy.
Sunday, September 21, 2008
I've got a plan...
Considering last week a success. Really got in some good work and for a week #1, not bad. More to come this week; hoping for some more aerobic building work. This is the foundation for all I'm doing this spring.
Sunday -- 80 minutes easy to medium w/ Amie. Nice run. It amazes me how she can run 6:20-6:35 pace or so every day for a girl. Great run. Felt good.
Monday -- 6 miles steady progression + easy jogging to equal 50 minutes + 6 x hill sprints. Splits: 5:54, 5:41, 5:38, 5:29, 5:18, 5:21 for 33:23 for the 6 miles. Nice and relaxed. The hill sprints lacked effort. But I'll work on that. 8 miles total. General Strength in the PM.
Tuesday -- 67 minutes easy aerobic running up and down the 1000m/300m hill on merrifield during my team's workout. Wanted to be out there seeing it first hand instead of in a car driving to and from. Nice effort on their part, easy day on mine. :) Calling it 9 miles though it was more.
Wednesday -- 10.5 miles at white rock lake; last 5M segment in 30:01. Felt great. 66:16 for loop.
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + general strength. Good day.
Friday -- 17 minutes easy, 6 x 2:30 fast, 2:30 easy on the gravel path (390m long), 18 minutes cool down, 65 minutes total. Felt decent, the footing was rough as the gravel or crushed path, whichever you call it was not the best place to run; I was sliding all over the place and never NEVER felt in rhythm. oh well, it is in and I now have tomorrow to look forward to.
Saturday -- 52 minutes easy at White Rock Lake; did 2M grass loop, but realized it was too dark and was going to get hurt, so went out and back on the lake and felt extremely comfortable, but had to be running 6 minute pace. 3 x long fast strides for good measure.
Total Miles -- 66 miles or so.
Sunday -- 80 minutes easy to medium w/ Amie. Nice run. It amazes me how she can run 6:20-6:35 pace or so every day for a girl. Great run. Felt good.
Monday -- 6 miles steady progression + easy jogging to equal 50 minutes + 6 x hill sprints. Splits: 5:54, 5:41, 5:38, 5:29, 5:18, 5:21 for 33:23 for the 6 miles. Nice and relaxed. The hill sprints lacked effort. But I'll work on that. 8 miles total. General Strength in the PM.
Tuesday -- 67 minutes easy aerobic running up and down the 1000m/300m hill on merrifield during my team's workout. Wanted to be out there seeing it first hand instead of in a car driving to and from. Nice effort on their part, easy day on mine. :) Calling it 9 miles though it was more.
Wednesday -- 10.5 miles at white rock lake; last 5M segment in 30:01. Felt great. 66:16 for loop.
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + general strength. Good day.
Friday -- 17 minutes easy, 6 x 2:30 fast, 2:30 easy on the gravel path (390m long), 18 minutes cool down, 65 minutes total. Felt decent, the footing was rough as the gravel or crushed path, whichever you call it was not the best place to run; I was sliding all over the place and never NEVER felt in rhythm. oh well, it is in and I now have tomorrow to look forward to.
Saturday -- 52 minutes easy at White Rock Lake; did 2M grass loop, but realized it was too dark and was going to get hurt, so went out and back on the lake and felt extremely comfortable, but had to be running 6 minute pace. 3 x long fast strides for good measure.
Total Miles -- 66 miles or so.
Sunday, September 14, 2008
What doesn't kill you only makes you stronger?
What doesn't kill you only makes you stronger, right? I mean, with what I've been through since the Penn Relays, and continuing to get back up and run, has to make me stronger....right? I've had girl friend issues, I've had blisters that put me in the ER, I've had irritable bowel syndrome that put me in the ER, and now after all of this, I'm really looking forward to track season. I can put in a solid base, and I can focus on my general strength, and things can be done right...and I can come away w/ some personal bests!
Sunday -- 80 min medium w/ Amie. It was tough but the conditions were amazing. I got dropped by Amie at 76 minutes; it's 30 minutes longer than I've gone in about 2 weeks and I definitely don't have my running legs back. But we pushed it the whole way. 12 miles for sure.
Monday -- 6 miles steady in 6:22, 5:48, 5:45, 5:37, 5:25, 5:21, then added on to make 40 minutes total + 4 x strides + general strength
Tuesday -- 55:17; calling it 8 miles...nice and easy on Merrifield Road, the grass track, and the gravel path. Cold this morning; ran in sweat shirt.
Wednesday -- 10.5 miles in 67:07; felt slow, but not in a bad way. Was cold this morning, so that might have been it. But a beautiful run around the lake...:)
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + 5 minutes easy jog; calling it 8M total.
Friday -- 5 minutes easy warm up + 6 miles steady progression in 6:17, 5:49, 5:37, 5:31, 5:08, 5:05 ((33:28 Total)) + 2 minutes easy jog cool down AM = 7 miles total.
Saturday -- 53 minutes easy w/ Amie...wasn't really easy.
Mileage -- 60 miles for the week
Sunday -- 80 min medium w/ Amie. It was tough but the conditions were amazing. I got dropped by Amie at 76 minutes; it's 30 minutes longer than I've gone in about 2 weeks and I definitely don't have my running legs back. But we pushed it the whole way. 12 miles for sure.
Monday -- 6 miles steady in 6:22, 5:48, 5:45, 5:37, 5:25, 5:21, then added on to make 40 minutes total + 4 x strides + general strength
Tuesday -- 55:17; calling it 8 miles...nice and easy on Merrifield Road, the grass track, and the gravel path. Cold this morning; ran in sweat shirt.
Wednesday -- 10.5 miles in 67:07; felt slow, but not in a bad way. Was cold this morning, so that might have been it. But a beautiful run around the lake...:)
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + 5 minutes easy jog; calling it 8M total.
Friday -- 5 minutes easy warm up + 6 miles steady progression in 6:17, 5:49, 5:37, 5:31, 5:08, 5:05 ((33:28 Total)) + 2 minutes easy jog cool down AM = 7 miles total.
Saturday -- 53 minutes easy w/ Amie...wasn't really easy.
Mileage -- 60 miles for the week
ARE YOU KIDDING ME.
I am so tired of my running. This is beginning to get ridiculous. Seriously. I had to go to the ER twice in 4 days. I couldn't leave the restroom, and we found out that I have irritable (spelling) bowel syndrome.
Sunday -- Emergency Room
Monday -- recovering from being sick
Tuesday -- recovering from being sick
Wednesday -- 30 min easy
Thursday -- 30 min easy
Friday -- 40 min easy
Saturday -- 50 min medium effort
Sunday -- Emergency Room
Monday -- recovering from being sick
Tuesday -- recovering from being sick
Wednesday -- 30 min easy
Thursday -- 30 min easy
Friday -- 40 min easy
Saturday -- 50 min medium effort
Monday, September 1, 2008
week 5
Another week.
Sunday -- 77 min w/ Amie. We were running on pace to get in 12 miles for 80 min but had to stop mid run for the restroom.
Monday -- 9 miles w/ 4 miles alt miles ((5:44, 5:27, 5:20, 5:07)) total splits were: 6:53, 5:44, 6:43, 5:27, 5:45(short mile), 5:20, 6:10, 5:07, 5:56...
Tuesday -- 8 miles easy + 6 x hill sprints + 2 x grass strides + general strength. 6 mile splits ((6:41, 6:21, 6:12, 5:57, 5:52, 5:54))
Wednesday -- 10.5 miles w/ 6 x 3 min fast, 3 min easy in 66:38...great effort.
Thursday - Sunday -- Extremely sick.
What is going on?????
Sunday -- 77 min w/ Amie. We were running on pace to get in 12 miles for 80 min but had to stop mid run for the restroom.
Monday -- 9 miles w/ 4 miles alt miles ((5:44, 5:27, 5:20, 5:07)) total splits were: 6:53, 5:44, 6:43, 5:27, 5:45(short mile), 5:20, 6:10, 5:07, 5:56...
Tuesday -- 8 miles easy + 6 x hill sprints + 2 x grass strides + general strength. 6 mile splits ((6:41, 6:21, 6:12, 5:57, 5:52, 5:54))
Wednesday -- 10.5 miles w/ 6 x 3 min fast, 3 min easy in 66:38...great effort.
Thursday - Sunday -- Extremely sick.
What is going on?????
Monday, August 25, 2008
Week 4
Sunday -- 10.5 miles in about 64 min...four middle miles in 6:27, 6:04, 5:57, 6:08...probably hung around that pace for the end of the run. Not sure though because my watch was being dumb.
Monday -- 60 min total with 5 x 3 min fast, 3 min easy AM -- felt okay. Definitely not fresh from the weekend, but still an okay effort...General Strength routine PM
Monday -- 60 min total with 5 x 3 min fast, 3 min easy AM -- felt okay. Definitely not fresh from the weekend, but still an okay effort...General Strength routine PM
Tuesday -- 8+ miles in 49:59...6:48, 6:24, 6:11, 5:52, 5:40, 5:37 = 6 Mile splits...+ 6 x short hills w/ full recovery AM
Wednesday -- 10.5 miles in 65:20 with fartlek of 8 x 1 min, 3 min...not recovered, didn't run well...but finished.
Thursday -- 8 miles easy w/ Kurt on Merrifield + 6 x short hills + 2 x fast grass strides.
Friday -- 2 miles easy + 9x300m hills + 4 miles progression ((5:47, 5:37, 5:23, 5:21)) + general strength.
Saturday -- 46 min recovery w/ Amie
Week 3
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 -- 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.
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.
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