M: 8M
9:12, 8:43, 8:39, 8:06, 8:08, 8:03, 8:16, 7:48
MR10 (B): 244M
T: 8M
Noon: 2M - 9:44, 9:17 - Run with coworker
MR10 (W) 161M
PM: 6M - 8:44, 8:10, 8:04, 7:41, 7:55, 8:04
Connect 1: 169M
W: 6M
8:56, 8:23, 8:16, 8:14, 8:13, 7:54
890v3: 6M
Th: 10M
8:45, 8:38, 8:37, 8:32, 8:27, 8:17, 8:23, 8:19, 8:02, 8:13
890v3: 16M
F: 4M
8:56, 8:48, 9:00, 8:45
890v2: 290M
S: 10M
AM: 7M - 8:45, 8:02, 8:04, 8:01, 8:03, 8:02, 8:13 - Hot and humid. Definitely going to feel it later.
890v3:23M
PM: 3M - 9:20, 8:38, 8:27
MR10 (W): 162M
Su: 4M
AM: 2.5M - 9:29, 8:53, 4:29
PM: 1.5M - 9:17, 4:18
890v2: 294M
Week: 50M
I got a little tired by Sunday, but feel good overall. I did calf raises every day, but wanted to take a break from the training we've been working on. 7 weeks is a long time. I think I was getting a little burnt around week 5.
I'm going to just run that work 5K for fun. People at work are pestering me to relax...So I'm going to sign up for a 5K on the 27th.
This week I'm going to work some morning runs in and get back to the light cross training. I'm thinking about doing another week of higher mileage before getting back to speed work the following week.
Does that sound ok? That'll give me four weeks following your suggested maintenance plan.
Monday, March 25, 2013
Saturday, March 16, 2013
5K Race Week 03/11-03/17
M: 6M
8:46, 8:22, 7:51, 7:46, 7:43, 7:55
MR10 (B): 236M
T: 5.5M
3M 8:51, 8:29, 8:37
2 x 400m @ 1:30/2:00 - 1:17.51, 1:21.55
1 x 800m @ 3:10/3:00 - 1:26.66/1:34 = 3:00.66
2 x 400m @ 1:30/2:00 - 1:27.42, 1:28.37
I kept trying to run closer to 1:30, but I was not on a track for this and I couldn't judge the distance right.
1M 9:34
1400: ?
W: 4M
8:45, 8:20, 8:28, 7:50
MR10( W): 155M
Th: OFF - Stomach was a little off and I had been feeling flush at work all day.
F: 4M
9:10, 8:51, 9:11, 8:49
MR10 (W): 159M
S: 5K Race
3rd place overall male 19:19.057 - My GPS had me at 6:33.76, 6:44, 6:01.36 for 2.95M. I guess the course was measured on the center line of the road because I ran all the tangents.
http://fleetfeetorlando.com/race-results/st-charles-blarney-5k/
Su: OFF
Week: 23M
I have another 5K to run with work on 04/18. The course has a few hills so I think I need to do hill work over the next few weeks as well as a few longer interval sessions.
8:46, 8:22, 7:51, 7:46, 7:43, 7:55
MR10 (B): 236M
T: 5.5M
3M 8:51, 8:29, 8:37
2 x 400m @ 1:30/2:00 - 1:17.51, 1:21.55
1 x 800m @ 3:10/3:00 - 1:26.66/1:34 = 3:00.66
2 x 400m @ 1:30/2:00 - 1:27.42, 1:28.37
I kept trying to run closer to 1:30, but I was not on a track for this and I couldn't judge the distance right.
1M 9:34
1400: ?
W: 4M
8:45, 8:20, 8:28, 7:50
MR10( W): 155M
Th: OFF - Stomach was a little off and I had been feeling flush at work all day.
F: 4M
9:10, 8:51, 9:11, 8:49
MR10 (W): 159M
S: 5K Race
3rd place overall male 19:19.057 - My GPS had me at 6:33.76, 6:44, 6:01.36 for 2.95M. I guess the course was measured on the center line of the road because I ran all the tangents.
http://fleetfeetorlando.com/race-results/st-charles-blarney-5k/
Su: OFF
Week: 23M
I have another 5K to run with work on 04/18. The course has a few hills so I think I need to do hill work over the next few weeks as well as a few longer interval sessions.
Tuesday, March 12, 2013
5K Training - 03/04 - 03/10
M: 7M
9:01, 8:37, 8:19, 8:25, 6:09.21, 9:26, 9:12
1400:?
T: 8M
AM: 3M - 8:19, 8:15, 8:14 - Was supposed to run with a coworker, but...no show.
890v2: 289M
PM: 5M - 9:02, 8:20, 8:15, 8:10, 8:20
Calf drops, 100 situps, 100 backups
MR10 (B): 230M
W: 4M
9:04, 8:17, 7:58, 8:10
Band walks
MR10 (W): 134M
Th: 8M
9:02, 8:40, 8:22, 8:20, 8:13, 7:50, 7:42, 7:53
Calf raises
MR10 (W): 142M
F: OFF
S: 6M
9:08, 8:48, 8:29, 8:12, 8:26, 8:23
MR10 (W): 148M
Su: 3M
2M: 9:21, 8:44 + 2 x 100m + stretch'
5 x 1000m @ 3:57/3:00 - 4:12.53, 3:51.28 - It was super windy. I ran the first be feel and the second by time. The wind was terrible at the track so I drove home to run on the roads but I got stiff on the drive and it was just as windy. Pretty disappointed. I wish I did this Saturday because the wind wasn't bad.
MR10 (W): 151M
Week: 36M
9:01, 8:37, 8:19, 8:25, 6:09.21, 9:26, 9:12
1400:?
T: 8M
AM: 3M - 8:19, 8:15, 8:14 - Was supposed to run with a coworker, but...no show.
890v2: 289M
PM: 5M - 9:02, 8:20, 8:15, 8:10, 8:20
Calf drops, 100 situps, 100 backups
MR10 (B): 230M
W: 4M
9:04, 8:17, 7:58, 8:10
Band walks
MR10 (W): 134M
Th: 8M
9:02, 8:40, 8:22, 8:20, 8:13, 7:50, 7:42, 7:53
Calf raises
MR10 (W): 142M
F: OFF
S: 6M
9:08, 8:48, 8:29, 8:12, 8:26, 8:23
MR10 (W): 148M
Su: 3M
2M: 9:21, 8:44 + 2 x 100m + stretch'
5 x 1000m @ 3:57/3:00 - 4:12.53, 3:51.28 - It was super windy. I ran the first be feel and the second by time. The wind was terrible at the track so I drove home to run on the roads but I got stiff on the drive and it was just as windy. Pretty disappointed. I wish I did this Saturday because the wind wasn't bad.
MR10 (W): 151M
Week: 36M
Monday, March 4, 2013
5K Training - 02/25 - 03/03
M: 6M
9:04, 8:51, 8:08, 8:07, 8:03, 8:10
1400: ?
T: 8M + 6 x 100m Strides @ 2-7M
8:44, 8:11, 8:02, 8:15, 8:13, 8:06, 7:48, 8:17
Bandwalks, Calf raises, 100 Situps
1400: ?
W: 4M
9:07, 8:40, 8:10, 8:43
890v2: 286M
Th: 12M
9:24, 9:07, 8:59, 8:38, 8:41, 8:41, 8:26, 8:16, 8:23, 8:17, 8:18, 8:52 - I got a cramp at 11.75 and stopped to stretch it out. That worked for a bit but it didn't go away so I bagged it and walked a couple miles home.
1400: ?
F - Su: OFF
I took F off for the cramp and then the weather got really cold and windy and I was worried I was getting sick.
Week: 31M
I want to get the workout I missed over the weekend in this Monday and then follow this weeks schedule as you laid it out, but with the long intervals and long run switched. So I'll do 5 x 1000m Monday, 8M Thursday, and 3 x 1600m Saturday. Do you think that'd be a bad idea?
9:04, 8:51, 8:08, 8:07, 8:03, 8:10
1400: ?
T: 8M + 6 x 100m Strides @ 2-7M
8:44, 8:11, 8:02, 8:15, 8:13, 8:06, 7:48, 8:17
Bandwalks, Calf raises, 100 Situps
1400: ?
W: 4M
9:07, 8:40, 8:10, 8:43
890v2: 286M
Th: 12M
9:24, 9:07, 8:59, 8:38, 8:41, 8:41, 8:26, 8:16, 8:23, 8:17, 8:18, 8:52 - I got a cramp at 11.75 and stopped to stretch it out. That worked for a bit but it didn't go away so I bagged it and walked a couple miles home.
1400: ?
F - Su: OFF
I took F off for the cramp and then the weather got really cold and windy and I was worried I was getting sick.
Week: 31M
I want to get the workout I missed over the weekend in this Monday and then follow this weeks schedule as you laid it out, but with the long intervals and long run switched. So I'll do 5 x 1000m Monday, 8M Thursday, and 3 x 1600m Saturday. Do you think that'd be a bad idea?
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