M: 4M + 3 x 1K @ 4:10
AM:
4M 11:10 (?), 9:33, 9:16, 9:36
MR10(B): 169M
PM:
WU: 2M 9:56, 9:15
WO: 3 x 1K 4:12, 4:04, 4:02 - This was on a road.
CD: 1M 9:21
890v2: 41M
T: 5M
AM:
3M 9:57, 9:24, 9:21 - I had some work stuff to do in the evening so I split today up.
890v2: 44M
PM:
2M 10:02, 9:37
MR10(B): 162M
W: 4M
9:24, 8:23, 8:00, 8:29
Pure: 28M
XT: 2 x 20 calf raises, 2 x 10 Band Walks, 3 x 10 Band Extensions, 20 Pushups
Th: 3M + 4 x 400m @ 1:26
AM:
3M 9:54, 9:07, 9:08
890v2: 47M
PM:
WU: 2M 9:21, 9:07
WO: 4 x 400m 1:29.47, 1:22.26, 1:25.60, 1:20.03
CD: 1M 8:46
1400: ?
F: 5M
9:01, 8:12, 8:28, 8:10, 7:57
890v1: 375M
XT: Forgot
S: 4M
9:20, 8:54, 8:31, 8:49
890v2: 51M
Su: 4 x 200m @ 0:43
WU: 2M 8:35, 8:09
WO: 4 x 200m 0:38.41, 0:37.57, 0:35.94, 0:35.66 - I forgot to jog the 200m rest and walked it.
NB800: ?
CD: 1M 8:35
890v2: 54M
Week: 35M
I've been meaning to ask you a few questions. What's your background with running and coaching? What are you doing with running and coaching now? Why are you taking the time to work with me?
Monday, September 24, 2012
Monday, September 17, 2012
Week 1 1500 Training: 09/10 - 09/16
M: 4M
9:27, 8:54, 9:09, 8:54
890v2: 7M
T: 6M
8:58, 8:27, 8:24, 8:17, 8:20, 7:53
XT: 100 situps, Bnad Walks
20 calf raises
30 Superman
890v2:13M
W: 4M
9:37, 8:37, 8:24, 8:33
890v2: 17M
Th: 8M
9:26, 8:49, 8:22, 8:21, 8:06, 8:21, 8:31, 9:05
890v2: 25M
F: 4M
9:49, 9:09, 8:53, 9:04
890v2: 29M
S: 12M
AM: 3M
9:33, 9:23, 9:13
Pure Connect: 27M
PM: 9M
9:38, 8:47, 8:44, 8:39, 8:23, 8:52, 8:37, 9:03, 9:01
890v2: 38M
Su: 3M
9:42, 9:26, 9:38
MR10(W): 53M
Week: 41M
Not a great week after being sick, but I felt like I was getting back to normal during the second half.
9:27, 8:54, 9:09, 8:54
890v2: 7M
T: 6M
8:58, 8:27, 8:24, 8:17, 8:20, 7:53
XT: 100 situps, Bnad Walks
20 calf raises
30 Superman
890v2:13M
W: 4M
9:37, 8:37, 8:24, 8:33
890v2: 17M
Th: 8M
9:26, 8:49, 8:22, 8:21, 8:06, 8:21, 8:31, 9:05
890v2: 25M
F: 4M
9:49, 9:09, 8:53, 9:04
890v2: 29M
S: 12M
AM: 3M
9:33, 9:23, 9:13
Pure Connect: 27M
PM: 9M
9:38, 8:47, 8:44, 8:39, 8:23, 8:52, 8:37, 9:03, 9:01
890v2: 38M
Su: 3M
9:42, 9:26, 9:38
MR10(W): 53M
Week: 41M
Not a great week after being sick, but I felt like I was getting back to normal during the second half.
Monday, September 10, 2012
Training: 09/03 - 09/09
M: 3M
10:04, 9:04, 9:01
Connect: 24M
T: 8M
9:39, 9:39, 8:56, 8:59, 9:01, 9:13, 8:13, 8:59
890v2:386M
W: 6M
9:28, 8:42, 9:52, 8:33, 8:25, 8:44 - Always fun getting caught in a cold monsoon. I'm thinking this is what ruined the rest of my week.
MR10(B): 165M
890v3: 387M
Th: 3M
9:58, 8:51, 9:01
890v2: 3M
F - S: Off. Had been feeling terrible and woke up with a sore throat Saturday morning.
Su: 16M Bike
Finally went out with my new neighbor. I tried to keep a good pace and keep it so I could talk about the same as when running easy/moderate.
Week: 20M
Despite getting sick and not running for three days I hope the time off will work to my advantage starting out this new block. This morning I actually felt really good on my run despite still having a sore throat.
Weight is down to 153 in the mornings. That's pretty consistent over the last 2 weeks.
10:04, 9:04, 9:01
Connect: 24M
T: 8M
9:39, 9:39, 8:56, 8:59, 9:01, 9:13, 8:13, 8:59
890v2:386M
W: 6M
9:28, 8:42, 9:52, 8:33, 8:25, 8:44 - Always fun getting caught in a cold monsoon. I'm thinking this is what ruined the rest of my week.
MR10(B): 165M
890v3: 387M
Th: 3M
9:58, 8:51, 9:01
890v2: 3M
F - S: Off. Had been feeling terrible and woke up with a sore throat Saturday morning.
Su: 16M Bike
Finally went out with my new neighbor. I tried to keep a good pace and keep it so I could talk about the same as when running easy/moderate.
Week: 20M
Despite getting sick and not running for three days I hope the time off will work to my advantage starting out this new block. This morning I actually felt really good on my run despite still having a sore throat.
Weight is down to 153 in the mornings. That's pretty consistent over the last 2 weeks.
Wednesday, September 5, 2012
Training 08/27 - 09/02
M: 5M
9:34, 8:50, 8:44, 8:41, 8:45
Connect: 21M
T: 8M
9:21, 9:27, 9:05, 8:29, 8:04, 7:58, 8:51, 8:38
MR10(W): 50M
W: 10M
9:33, 9:32, 9:24, 9:34, 9:14, 9:19, 9:18, 8:37, 9:28, 9:16
890v2: 378M
Th: 2M
9:33, 9:32 - Tired.
MR10(B): 144M
F: 6.5M
9:22, 9:22, 8:51, 8:35, 8:11, 8:31, 4:49
MR10(B):150M
S: OFF
Su: 14M
AM: 4M
9:05, 8:25, 8:05, 8:38
890v1:370M
PM: 10M
9:39, 8:58, 8:44, 8:40, 8:43, 9:02 (pit stop), 8:53, 8:56, 8:50, 9:19
MR10(B): 160M
A lot of the slow/fast times at the start/end of some of my runs are because I'm running in a hillier area after moving. Since this is a new area I was easing into running down the hills, but have started letting myself open up and run fast. For instance, last night I was at 9:36 pace at 7.13M when I crested a big hill and dropped down to 4:17 pace at 7.29M before leveling out and coasting in.
Week: 45.5M
9:34, 8:50, 8:44, 8:41, 8:45
Connect: 21M
T: 8M
9:21, 9:27, 9:05, 8:29, 8:04, 7:58, 8:51, 8:38
MR10(W): 50M
W: 10M
9:33, 9:32, 9:24, 9:34, 9:14, 9:19, 9:18, 8:37, 9:28, 9:16
890v2: 378M
Th: 2M
9:33, 9:32 - Tired.
MR10(B): 144M
F: 6.5M
9:22, 9:22, 8:51, 8:35, 8:11, 8:31, 4:49
MR10(B):150M
S: OFF
Su: 14M
AM: 4M
9:05, 8:25, 8:05, 8:38
890v1:370M
PM: 10M
9:39, 8:58, 8:44, 8:40, 8:43, 9:02 (pit stop), 8:53, 8:56, 8:50, 9:19
MR10(B): 160M
A lot of the slow/fast times at the start/end of some of my runs are because I'm running in a hillier area after moving. Since this is a new area I was easing into running down the hills, but have started letting myself open up and run fast. For instance, last night I was at 9:36 pace at 7.13M when I crested a big hill and dropped down to 4:17 pace at 7.29M before leveling out and coasting in.
Week: 45.5M
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