M: 6M
3.5M 8:39, 7:48, 7:55, 4:10
2.5M 8:37, 8:22, 4:11
Connect 2: 9M
T: Off - ankles still sore
W: 8M
9:10, 7:58, 8:00, 8:08, 7:58, 8:09, 8:33, 8:50
Connect 1: 155M
Th: 6M
9:24, 8:51, 8:46, 8:32, 8:16, 8:10
890v2: 208M
F: 11M
9:02, 8:54, 8:33, 8:21, 8:31, 8:33, 8:24, 8:40, 8:29, 7:54, 8:44
Connect 2: 20M
S: 8M - Accidentilly deleted times
AM: 2M
890v1: 415M
PM: 6M
890v2: 214M
Su: 11M
AM: 8M 8:32, 8:18, 8:07, 8:18, 8:12, 8:28, 8:15, 8:15
Connect 1: 163M
PM: 3M 8:12, 8:56, 9:10
890v2: 217M
Week: 50M
My feet are feeling pretty beat up so I'm going to take it easy for a lot of next week. I'm convinced my ankle issue has stemmed from running in the Cadence 2s.
Happy New Year!
Running-wise this has been a great year for me. I appreciate everything you've done over the last 12 months more than I can say.
Year: 1,682M
Monday, December 31, 2012
Friday, December 21, 2012
Base Training - 12/17 - 12/23
M: 10M
9:10, 8:50, 8:32, 8:20, 8:13, 8:27, 8:08, 8:18, 7:51, 8:14
Connect: 135M
T: 5M
- Right ankle pain during last half mile. Ice.
8:55, 8:36, 8:26, 8:41, 9:18
Cadence 2: 34.5M
W: OFF - Right ankle pain. Ice.
Th: 6M
3M 10:12, 9:37, 9:23 - Test drive. Ankle feels ok. Iced at work.
Cadence 2: 37.5M
3M 8:38, 8:12, 8:00 - Ankle felt good. Ice.
Connect 2: 3M
F: 6.5M
9:13, 9:14, 9:07, 9:09, 8:39, 8:34, 4:30
Connect 1: 141M
S: 6M
5:12, 4:55, 4:51, 4:45, 4:39, 4:41, 4:58, 4:38, 4:51, 3:23 - I have a new GPS and it was taking K splits. The 3:23 is for a 0.40M and the rest are for 0.62M
Connect 1: 147M
Su: Skateboarding + 3M
8:22, 8:37, 8:43
Cadence 2: 40.5M
Week: 36.5M
The last two weeks I've been running more on the left side of the road. Sometimes my legs feel out of balance so I change where I run. I'm pretty sure that and taking some corners really fast are why my ankle's bothering me.
Ankle feels good at the end if the week. I took this as a down week and will jump into the 50M next week. I'll fill in my times Wednesday.
Happy Holidays! It's been great year of running!
9:10, 8:50, 8:32, 8:20, 8:13, 8:27, 8:08, 8:18, 7:51, 8:14
Connect: 135M
T: 5M
- Right ankle pain during last half mile. Ice.
8:55, 8:36, 8:26, 8:41, 9:18
Cadence 2: 34.5M
W: OFF - Right ankle pain. Ice.
Th: 6M
3M 10:12, 9:37, 9:23 - Test drive. Ankle feels ok. Iced at work.
Cadence 2: 37.5M
3M 8:38, 8:12, 8:00 - Ankle felt good. Ice.
Connect 2: 3M
F: 6.5M
9:13, 9:14, 9:07, 9:09, 8:39, 8:34, 4:30
Connect 1: 141M
S: 6M
5:12, 4:55, 4:51, 4:45, 4:39, 4:41, 4:58, 4:38, 4:51, 3:23 - I have a new GPS and it was taking K splits. The 3:23 is for a 0.40M and the rest are for 0.62M
Connect 1: 147M
Su: Skateboarding + 3M
8:22, 8:37, 8:43
Cadence 2: 40.5M
Week: 36.5M
The last two weeks I've been running more on the left side of the road. Sometimes my legs feel out of balance so I change where I run. I'm pretty sure that and taking some corners really fast are why my ankle's bothering me.
Ankle feels good at the end if the week. I took this as a down week and will jump into the 50M next week. I'll fill in my times Wednesday.
Happy Holidays! It's been great year of running!
Monday, December 17, 2012
Base Training - 12/10 - 12/16
M: 9M
AM: 3M 9:39, 8:59, 9:02
Cadence 2: 5.5M
PM: 6M 9:04, 8:36, 8:28, 8:19, 8:14, 8:05
Cadence 2: 11.5M
T: 6M + Strides
9:08, 8:36, 8:30, 8:45 (hill), 8:39, 8:30 (hill)
Cadence 2: 17.5M
W: 8.5M
AM: 2.5M 9:52, 9:26, 4:46
Cadence 2: 20M
XT: Leg Press 3 x 10 @ 210, 1 x 8 @ 220; Leg Extension 3 x 10 @ 70, 1 x 8 @ 90; Hamstring Curl 3 x 10 @ 70, 1 x 8 @ 90
PM: 6M 9:04, 8:40, 8:25, 8:07, 7:47, 8:08
Connect 1 : 119M
Th: 6M + Strides
8:48, 8:17, 7:34 (stretch), 8:09, 7:55, 8:14 - I'm not sure what happened with that 7:34. I just felt good starting out and planned on the stretch break at 3 miles. The rest of that run felt slow.
Cadence 2: 26M
F: 6M
9:15, 8:50, 8:52, 9:05, 8:50, 9:07
Connect 1: 125M
S: 3.5M + Skteboarding
9:17, 8:24, 7:58, 4:16
Cadence: 29.5M
Su: Off
Would have run today but I celebrated my friends birthday last night...
Week: 39M
Overall I still feel good. I tried to run most of this week a little slower but keep the same mileage.
AM: 3M 9:39, 8:59, 9:02
Cadence 2: 5.5M
PM: 6M 9:04, 8:36, 8:28, 8:19, 8:14, 8:05
Cadence 2: 11.5M
T: 6M + Strides
9:08, 8:36, 8:30, 8:45 (hill), 8:39, 8:30 (hill)
Cadence 2: 17.5M
W: 8.5M
AM: 2.5M 9:52, 9:26, 4:46
Cadence 2: 20M
XT: Leg Press 3 x 10 @ 210, 1 x 8 @ 220; Leg Extension 3 x 10 @ 70, 1 x 8 @ 90; Hamstring Curl 3 x 10 @ 70, 1 x 8 @ 90
PM: 6M 9:04, 8:40, 8:25, 8:07, 7:47, 8:08
Connect 1 : 119M
Th: 6M + Strides
8:48, 8:17, 7:34 (stretch), 8:09, 7:55, 8:14 - I'm not sure what happened with that 7:34. I just felt good starting out and planned on the stretch break at 3 miles. The rest of that run felt slow.
Cadence 2: 26M
F: 6M
9:15, 8:50, 8:52, 9:05, 8:50, 9:07
Connect 1: 125M
S: 3.5M + Skteboarding
9:17, 8:24, 7:58, 4:16
Cadence: 29.5M
Su: Off
Would have run today but I celebrated my friends birthday last night...
Week: 39M
Overall I still feel good. I tried to run most of this week a little slower but keep the same mileage.
Monday, December 10, 2012
Base Training - 12/03 - 12/09
M: 7.5M
9:08, 8:28, 8:19, 8:16, 8:21, 8:25, 7:49, 4:34
Connect: 95M
T: 3M
8:45, 8:06, 8:02
Connect: 98M
W: 6M + Strides
9:20, 8:34, 8:30, 8:31, 8:18, 7:33
Connect: 104M
XT: 3 x 10 Leg Press 210lbs, 2 x 10 Leg Extension 70lbs, 2 x 10 Leg Curls 70 lbs
Th: 9M
9:13, 8:48, 8:42, 8:19, 8:19, 8:14, 8:17, 8:22, 8:27
890v2: 202M
F: 9M
3M 9:15, 8:21, 8:21 - Stopped to enjoy a lake scene while stretching
2.5M 8:11, 8:03, 4:01 - Stopped for another lake scene and stretch
3.5M 8:37, 8:16, 8:07, 4:26
Connect: 113M
S: 5.5M
AM: 3M 8:59, 8:46, 8:53
890v1: 413M
PM: 2.5M 8:49, 8:43, 4:31 - Tired
Cadence 2: 2.5M
Su: OFF
Week: 40M
Since I hit 40 on Saturday and had been running everything a little faster than last week I figured I didn't need to add miles so I relaxed Sunday.
Overall, I feel really good with the pace and am finally going to add AM runs this week so I'm not dragging a bunch of runs out during the week. AM runs really force me to run slower which I have had a hard time doing lately. Maybe it's the caffeine, but I feel great in the evenings and enjoy running for a long time. I'm just trying to balance the miles with the pace so I don't get sick, injured, or bored.
I'm not bothering to list it, but I'm doing situps, backups, eccentric calves, and band walks regularly through the week.
9:08, 8:28, 8:19, 8:16, 8:21, 8:25, 7:49, 4:34
Connect: 95M
T: 3M
8:45, 8:06, 8:02
Connect: 98M
W: 6M + Strides
9:20, 8:34, 8:30, 8:31, 8:18, 7:33
Connect: 104M
XT: 3 x 10 Leg Press 210lbs, 2 x 10 Leg Extension 70lbs, 2 x 10 Leg Curls 70 lbs
Th: 9M
9:13, 8:48, 8:42, 8:19, 8:19, 8:14, 8:17, 8:22, 8:27
890v2: 202M
F: 9M
3M 9:15, 8:21, 8:21 - Stopped to enjoy a lake scene while stretching
2.5M 8:11, 8:03, 4:01 - Stopped for another lake scene and stretch
3.5M 8:37, 8:16, 8:07, 4:26
Connect: 113M
S: 5.5M
AM: 3M 8:59, 8:46, 8:53
890v1: 413M
PM: 2.5M 8:49, 8:43, 4:31 - Tired
Cadence 2: 2.5M
Su: OFF
Week: 40M
Since I hit 40 on Saturday and had been running everything a little faster than last week I figured I didn't need to add miles so I relaxed Sunday.
Overall, I feel really good with the pace and am finally going to add AM runs this week so I'm not dragging a bunch of runs out during the week. AM runs really force me to run slower which I have had a hard time doing lately. Maybe it's the caffeine, but I feel great in the evenings and enjoy running for a long time. I'm just trying to balance the miles with the pace so I don't get sick, injured, or bored.
I'm not bothering to list it, but I'm doing situps, backups, eccentric calves, and band walks regularly through the week.
Monday, December 3, 2012
Base Training - 11/26 - 12/02
M: 5M
9:44, 9:01, 8:52, 8:57, 9:02 - Tired and sore.
890v2: 187M
T: 6M + Strides
9:27, 9:03, 8:48, 8:33, 8:44, 8:43 - Tired and sore.
MR10 (B): 179M
W: 2M
8:54, 8:51 - Still not recovered from Sunday. Probably should have backed off Tuesday.
Pure Connect: 75M
Th: 6M
9:32, 8:47, 8:45, 8:39, 8:31, 8:51
890v2: 193M
XT - 15 minutes elliptical to warm up, Leg press 2 x 10, Leg extension 2 x 10, Hamstring curl 2 x 10, Situps 100, Backups 100, - Just wanted to get some kind of weights in, but wasn't sure exactly what weight to use. I'm going to add weights a few times a week. Probably just going to start doing simple stuff with the machines to be safe.
F: 9M
9:12, 8:46, 8:37, 8:54 (hill), 8:33, 8:22, 8:11, 7:41 (hill), 8:48
Pure Connect: 84M
S: 10M
AM: 6M - 8:59, 8:41, 8:41, 8:28, 8:46 (hill), 8:35
890v2: 199M
PM: 4M + Strides - 9:03, 8:22, 8:24, 8:29
Pure Connect: 88M
Su: 3M
9:04, 8:29, 8:23
MR10 (B): 182M
Week: 41M
9:44, 9:01, 8:52, 8:57, 9:02 - Tired and sore.
890v2: 187M
T: 6M + Strides
9:27, 9:03, 8:48, 8:33, 8:44, 8:43 - Tired and sore.
MR10 (B): 179M
W: 2M
8:54, 8:51 - Still not recovered from Sunday. Probably should have backed off Tuesday.
Pure Connect: 75M
Th: 6M
9:32, 8:47, 8:45, 8:39, 8:31, 8:51
890v2: 193M
XT - 15 minutes elliptical to warm up, Leg press 2 x 10, Leg extension 2 x 10, Hamstring curl 2 x 10, Situps 100, Backups 100, - Just wanted to get some kind of weights in, but wasn't sure exactly what weight to use. I'm going to add weights a few times a week. Probably just going to start doing simple stuff with the machines to be safe.
F: 9M
9:12, 8:46, 8:37, 8:54 (hill), 8:33, 8:22, 8:11, 7:41 (hill), 8:48
Pure Connect: 84M
S: 10M
AM: 6M - 8:59, 8:41, 8:41, 8:28, 8:46 (hill), 8:35
890v2: 199M
PM: 4M + Strides - 9:03, 8:22, 8:24, 8:29
Pure Connect: 88M
Su: 3M
9:04, 8:29, 8:23
MR10 (B): 182M
Week: 41M
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