Training week 7/21 - 7/27

• Monday - Crosstraining:
  Spinning class 1 hr
• Tuesday - Easy 3 mile run
• Wednesday -3 day trip...home Friday :)

Sunday-Monday-Tuesday

So Sunday was my long run with Robert... Ran 6 miles around the nice neighborhood down the street. I like running around the nice houses.

Monday went to speed, Kelly didn't. I am enjoying speed and running group more and more.. the girls are really nice and are motivating. I ran with one of the girls that has been going for a while and I was able to keep it up and did 2 sets.

Tuesday-my day off, packed for AZ and cleaned. Tomorrow Callaway is going to the groomer!

Training week 7/14 - 7/20

• Monday - Crosstraining:
  Spinning class 1hr.
• Tuesday - Off
• Wednesday - Easy 3 mile run
• Thursday - 5 mile Tempo Run
• Friday - Off
• Saturday - approx. 4 miles
• Sunday - Off
  Not a good training week for me...total miles for the week only 12. There is always next week...

Updates

Hope everyone had a great week.
I ran 21 miles longest week ever. I have been real busy planning retreat for young adults class, we are going to Mt. Sequoha. Work is great learning a lot I get two more weeks in mortgage lending then I get to learn commercial and how the underwriting processes works. It's fun!

Heard someone was able to run this week, way to go DAD!

Mom you have admin rights you can add pictures.

Hope everyone has a good week, we are excited to see everyone on Friday.

July 14th -July 20

Sunday -Long run
6 miles

Monday Speed training

Training week 7/7 - 7/13

This is the 1st week of my 5K training program...it runs Mon-Sun

Monday - Crosstraining:
Spinning class 1 hr.

Tuesday - Easy Run:
1/2 mile warm/cool, ran mile 1 @ 9:11, mile 2 @ 10:10. (2mi @ 9:60)
Total 3 miles.

Wednesday - Speedwork @ 5:30 am:
Warmup 1.25 mile
Run 3x800 w/400 recovery jog between repeats
1st repeat @ 5:16
2nd repeat @ 4:41
3rd repeat @ 5:14
Cool down 1.5 mile
Total 5 miles.
This is the first time I have ever done anything like this before! WOW!!! :o)

Thurday & Friday (on trip): Stretching, sit-ups & pushups

Saturday: Easy 3 mile run

Sunday: Long run 7 miles in the rain!!! (Pace: 10:56)

Total for week: 18 miles :0)

Monday's Speed

Today was Speed running.
10 min warm up
Then the workout: PR 5k
I started out strong a little over confident. At one point I thought that if I could just prevent myself from losing my lunch then I could get through it.
I hate being the last one, and today FINALLY there were two people behind me! YEAH.
We had to do plyometrics(?) afterward and again really just focusing n not losing my lunch.
Kelly ran past me, but came back to finish with me...aw he's sweet. Even though I am very angry when I get done.

Sunday run

I felt hardcore on Sunday, changing clothes in the church bathroom... then running around Bogle Park and up Central. It was soooo hot, the church thermometer read 85! It was a great run as far as the scenery went, but it was so hot that I didn't enjoy it.
My shoes are still giving me blisters, but not all the time-so I am going to try new socks on Monday

July 6th-12th Miles

Sunday
5 miles

It was hot... really hot. Ran from the church to the square and back. It was the first time I ran thru town. It was fun all the people driving by seeing you run up and down the square and thru town.

Monday
4.5 miles total

.80 warm up
FARTLEK
Distance 5k
60 sec running a fast pace 60 sec resting 12 times around track
It was fun
.25 miles cool down
.38 plyometrics

Tuesday
First official day of weight training

Wed
OFF

Thursday
3 grueling miles

Friday
2.8 miles of hills
2.2 miles warm up cool down

Sat
3 miles

21 Total miles

A wounded runner's workout...called "rehabbing"

Thursday 7/3:

Wake-up 4:15 am
* knee stretches 2 sets of 4 reps for 10 second hold
* Isometrics 2 sets of 4 reps for 10 second hold
* 110 push-ups
* 120 sit-ups

Arrive at gym 5:00 am
Weights
* 25 reps of chest exercises
* 22 reps on biceps

Arrive at work 7:00 am

Return to Gym 8:15 pm
* Cycle for 26 minutes
* Stair master for 15 minutes
* Elliptical for 1 hour
* Treadmill "walking" for 15 minutes
In bed 10:30 pm

Runners - be sure you stretch and rest or you too will be "rehabbing" and following a similar workout to produce those "runner-like" endorphins.

Wk 6/29-7/5

Monday: Spinning class 1 hr
Tuesday: Ran/walk 3 miles outside
Friday: Ran 3.45 miles @ gym
Saturday: Easy 2 mile walk :)

wednesday

I had to take off monday for a hair cut, coach kelly had me to the speed run on Tuesday. It kicked my butt! We ran today.. I did 4 miles, I have blisters on my feet.

HOW TO USE SITE

We can do this any way we want, anyone can suggest something.

To post you miles in the upper right it should say new post click that and then keep track of you weekly miles in the post. You can edit it, by clicking the pencil at the bottom of you post, daily or weekly what ever you want. Then if someone wants to comment on what you did they add a comment to your post.

We dont want to comment on someones post with another post because it will clutter up the site. But you dont want to comment to someone elses post with your own miles.

Also you can post what ever you want, it doesnt just have to be miles.

I hope everyone jumps on board.

Mom what address should I send this to for Dad?

Week of June 29th- July 5th

HERE IS WHERE WE SEE THE MILES. RKC

Sunday
5 miles 52 min

Monday (speed)
3.25 total miles
1st mile 7:00 min flat (beat that)
800 @ 3:30 min (keeping the pace)
400 @ 1:26 min (wow)
Also did 1 mile warm up and a 400 cool down and wrapped up with 400 in plyometrics

Tuesday
I was bored watching Cortney so I ran 1 mile.

Wednesday
4.5 miles

Friday
CARLSON 5k
26:40 my PR

18.25 miles for the week

The First Post

I thought it would be fun if we kept an online blog of our training efforts for the different race we run.

We can track our weekly miles and have a little competition.

You can post as much as you want or just once a week informing everyone how much you ran.

What do you think?

Any suggestions?

rkc