- Monday - Crosstraining:
Spinning class 1 hr - Tuesday - Easy 3 mile run
- Wednesday -3 day trip...home Friday :)
Monday, July 21, 2008
Training week 7/21 - 7/27
Tuesday, July 15, 2008
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...
Sunday, July 13, 2008
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.
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.
Tuesday, July 8, 2008
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 - 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, July 7, 2008
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.
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
Sunday, July 6, 2008
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
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
Friday, July 4, 2008
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.
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 :)
Tuesday: Ran/walk 3 miles outside
Friday: Ran 3.45 miles @ gym
Saturday: Easy 2 mile walk :)
Wednesday, July 2, 2008
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.
Subscribe to:
Posts (Atom)