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.
Saturday, March 16, 2013
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?
Monday, February 25, 2013
5K Training - 02/18 - 02/24
M: 5M
9:03, 8:43, 8:44, 8:40, 8:44
Band walks, 100 sit ups, calf raises
890v2: 282M
T: 5M
9:21, 8:51, 8:34, 8:36, 8:24
MR10 (B): 218M
W: 5.5M
WU: 1.5M 9:13, 4:18 + 2 x 100m
Tempo: 20:00 @ 7:00 - 6:53, 6:55, 6:12 = 2.91M - This felt good and controlled. I was pushing a bit at the end, but not close to maxing out. Good weather.
CD: 1M 9:05
1400: ?
Th: 5M
9:31, 9:06, 9:16, 9:05, 9:13 - Tired
Band walks, 40 push ups, calf raises
MR10 (B): 223M
F: 12M
9:04, 8:55, 8:46, 8:28, 8:29, 8:36, 8:23, 8:17, 8:25, 8:08, 8:51, 8:50
1400: ?
S: OFF
Su: 5M
WU: 1M 9:33
Intervals: 6 x 800 @ 3:10/3:00 - 3:13, 3:08, 3:11, 3:13, 3:12, 3:05 - Wasn't recovered 100% from Friday. Ran these by feel w/out looking at my watch. Close to 100% humidity and around 71*. A little rain during and started to rain at finish.
CD: 1M 8:11 - Picked up the pace on straights on Lap 2, and on the curves on Lap 3 for fun.
RC1600: 20M
MR10 (B): 225M
Week: 37.5M
9:03, 8:43, 8:44, 8:40, 8:44
Band walks, 100 sit ups, calf raises
890v2: 282M
T: 5M
9:21, 8:51, 8:34, 8:36, 8:24
MR10 (B): 218M
W: 5.5M
WU: 1.5M 9:13, 4:18 + 2 x 100m
Tempo: 20:00 @ 7:00 - 6:53, 6:55, 6:12 = 2.91M - This felt good and controlled. I was pushing a bit at the end, but not close to maxing out. Good weather.
CD: 1M 9:05
1400: ?
Th: 5M
9:31, 9:06, 9:16, 9:05, 9:13 - Tired
Band walks, 40 push ups, calf raises
MR10 (B): 223M
F: 12M
9:04, 8:55, 8:46, 8:28, 8:29, 8:36, 8:23, 8:17, 8:25, 8:08, 8:51, 8:50
1400: ?
S: OFF
Su: 5M
WU: 1M 9:33
Intervals: 6 x 800 @ 3:10/3:00 - 3:13, 3:08, 3:11, 3:13, 3:12, 3:05 - Wasn't recovered 100% from Friday. Ran these by feel w/out looking at my watch. Close to 100% humidity and around 71*. A little rain during and started to rain at finish.
CD: 1M 8:11 - Picked up the pace on straights on Lap 2, and on the curves on Lap 3 for fun.
RC1600: 20M
MR10 (B): 225M
Week: 37.5M
Tuesday, February 19, 2013
5K Training - 02/11 - 02/17
M: 6M
9:00 (Hill), 8:39, 8:21, 8:27, 8:18, 8:00 (Hill)
Calf raises, band walks, 100 situps, 30 pushups
MR10 (W): 119M
T: 6.5M
WU: 1.5M 9:10, 4:30 + 2 x 100m
Tempo: 20:00 @ 7:10 - 7:14, 7:06
CD: 3M 8:01, 8:42, 8:09
It was 80* and had been higher than that during the day. I was redlining at the end of the second mile. I sat for a bit to cool off then did my cool down. By then it had dropped to 77* and was really nice. I'll put off my next tempo until later so I don't deal with this again.
MR10 (B): 213M
W: 5M
9:31 (Hill), 8:47, 8:31, 8:20, 7:42 (Hill) - Hadn't run in the rain for awhile. Nice change from Tuesday.
Pure 2: 36.5M - Last time I'm running in these. My left ankle was sore the next day.
Th: 6M
8:23 (Hill), 8:40, 4:13 (Watch messed up at 0.50) 8:11, 8:13, 7:55, 3:50 (Hill last 1.5M) - More rain but this time it was cold.
MR10 (W): 125M
F: OFF
S: 5M
9:31, 8:53, 9:10, 8:41, 8:29 - Wanted to do track work today but was feeling slow.
MR10 (W): 130M
Su: 6M
WU: 2M 9:02, 8:33
Intervals: I was a little apprehensive going into this after Tuesday. It was fairly windy all weekend, but wasn't bad at the track. I was very happy with this workout.
1M 6:29.01 - 3:19.06, 1:37.80, 1:32.15
800m 3:08.38
400m 1:24.19
200m 0:31.32
CD: 1M 8:05 - I picked up the pace on the straights for the second half.
Band walks, 30 pushups, calf raises, planks
890v2: 277M
1600: 17M
Week: 34.5M
9:00 (Hill), 8:39, 8:21, 8:27, 8:18, 8:00 (Hill)
Calf raises, band walks, 100 situps, 30 pushups
MR10 (W): 119M
T: 6.5M
WU: 1.5M 9:10, 4:30 + 2 x 100m
Tempo: 20:00 @ 7:10 - 7:14, 7:06
CD: 3M 8:01, 8:42, 8:09
It was 80* and had been higher than that during the day. I was redlining at the end of the second mile. I sat for a bit to cool off then did my cool down. By then it had dropped to 77* and was really nice. I'll put off my next tempo until later so I don't deal with this again.
MR10 (B): 213M
W: 5M
9:31 (Hill), 8:47, 8:31, 8:20, 7:42 (Hill) - Hadn't run in the rain for awhile. Nice change from Tuesday.
Pure 2: 36.5M - Last time I'm running in these. My left ankle was sore the next day.
Th: 6M
8:23 (Hill), 8:40, 4:13 (Watch messed up at 0.50) 8:11, 8:13, 7:55, 3:50 (Hill last 1.5M) - More rain but this time it was cold.
MR10 (W): 125M
F: OFF
S: 5M
9:31, 8:53, 9:10, 8:41, 8:29 - Wanted to do track work today but was feeling slow.
MR10 (W): 130M
Su: 6M
WU: 2M 9:02, 8:33
Intervals: I was a little apprehensive going into this after Tuesday. It was fairly windy all weekend, but wasn't bad at the track. I was very happy with this workout.
1M 6:29.01 - 3:19.06, 1:37.80, 1:32.15
800m 3:08.38
400m 1:24.19
200m 0:31.32
CD: 1M 8:05 - I picked up the pace on the straights for the second half.
Band walks, 30 pushups, calf raises, planks
890v2: 277M
1600: 17M
Week: 34.5M
Monday, February 11, 2013
5K Training - 02/04 - 02/10
M: OFF
Super Bowl hangover and travel.
T: 6M
WU: 1.5M 8:39, 4:25 + 2 x 100m
Tempo: 20:00 @ 7:20 - 7:17, 7:18, 5:26 (7:04) = 2.77M - Felt better than last week. Breathing was more controlled and my pace was better for first 2 miles.
CD: 1M 9:17
MR10(W): 109M
W: 5M
9:18, 9:04, 8:53, 8:50, 8:52
890v2: 272M
Band walks, 100 sit ups, 20 eccentric calf drops
Th: 4M
8:36 (Hill), 8:31, 8:13, 7:59 (Hill)
MR10(W): 113M
F: 4M
WU: 2M 8:35, 8:30
Hills: 10 x 0:20.0 (112m)/4:00
CD: 1M 9:11
890v2: 276M
S: 12M
9:04, 9:07, 8:30, 8:05. 8:20, 8:27, 8:38, 8:38, 8:18, 8:34, 8:30, 8:41 - Pace was erratic and I wasn't rested from Friday, but I didn't have time to run Sunday.
MR10(B) 207M
Su: OFF
Week: 31M
Super Bowl hangover and travel.
T: 6M
WU: 1.5M 8:39, 4:25 + 2 x 100m
Tempo: 20:00 @ 7:20 - 7:17, 7:18, 5:26 (7:04) = 2.77M - Felt better than last week. Breathing was more controlled and my pace was better for first 2 miles.
CD: 1M 9:17
MR10(W): 109M
W: 5M
9:18, 9:04, 8:53, 8:50, 8:52
890v2: 272M
Band walks, 100 sit ups, 20 eccentric calf drops
Th: 4M
8:36 (Hill), 8:31, 8:13, 7:59 (Hill)
MR10(W): 113M
F: 4M
WU: 2M 8:35, 8:30
Hills: 10 x 0:20.0 (112m)/4:00
CD: 1M 9:11
890v2: 276M
S: 12M
9:04, 9:07, 8:30, 8:05. 8:20, 8:27, 8:38, 8:38, 8:18, 8:34, 8:30, 8:41 - Pace was erratic and I wasn't rested from Friday, but I didn't have time to run Sunday.
MR10(B) 207M
Su: OFF
Week: 31M
Tuesday, February 5, 2013
5K Training - 01/28 - 02/03
M: 5.82M
WU: 2M 8:51, 9:13 + 2 x 100m
Tempo: 2.70M - 20:00 @ 7:30 - 7:34, 7:25, 5:01 (7:09)
CD: 9:11
MR10(W): 91M
Tempo: 2.70M - 20:00 @ 7:30 - 7:34, 7:25, 5:01 (7:09)
CD: 9:11
MR10(W): 91M
T: 5M
9:19, 8:38, 8:47, 8:49, 9:01
Band walks, Heel drops, Planks, 30 push-ups
890v2: 262M
Band walks, Heel drops, Planks, 30 push-ups
890v2: 262M
W: 5M
9:13, 8:14, 8:19, 8:20, 8:17
MR10(B): 195M
Th: 3M
WU: 2M 9:05, 8:50
Intervals: 6 x 200m - I cut this short for a couple reasons the first being I felt really week on the last one. Also, I couldn't get on a track so I was running on an uneven road and was a little scared I'd fall in the dark. All the tracks are full of kids!
0:37.70 (0.118)/1:39
0:40.86 (0.148)/1:41
0:37.03 (0.115)/1:42
Intervals: 6 x 200m - I cut this short for a couple reasons the first being I felt really week on the last one. Also, I couldn't get on a track so I was running on an uneven road and was a little scared I'd fall in the dark. All the tracks are full of kids!
0:37.70 (0.118)/1:39
0:40.86 (0.148)/1:41
0:37.03 (0.115)/1:42
0:36.80 (0.114)/3:26
0:37.47 (0.112)/2:10
0:39.34 (0.114)/2:00
CD:
1M 9:00
1400: ?
F: 5M
9:14, 8:16, 8:04, 8:23, 8:26
890v2: 267M
S: 6M
8:49, 8:06, 8:06, 8:15, 7:50, 7:48
MR10(W): 97M
Su: 10M
3.60M - 8:28, 9:20, 9:31, 6:08 - This kinda sucked because I was struggling to not get lost in unfamiliar Gainesville woods and I tripped on a root.
MT110:33M
6.40M 8:43, 8:28, 8:40, 8:42, 8:39, 8:28, 3:22 - Running on UF campus was good, but I felt like I hit a little wall over the last 2 miles.
MR10(W): 013M
Week: 40M
Overall this week felt good. I'm a little annoyed with cutting the intervals short, but that's better than road rash at 4:15 pace on bricks.
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