Mon- 9m (Work out) 6x800 (400 recovery) 2:36/2:37/2:37/2:38/2:36/2:34. Legs felt heavy from lifting yesterday, was happy to keep the times consistent.
Tues - 3m (am) @ work late didn't get in second run
Wed-0 gave blood at work didn't feel good after
Thurs-0 still. Felt off
Fri-0
Sat- 9m
Sun-0
Overall- a good rest week. Got some unplanned days off plus a few that just fit in. Hoping to bounce outta my current funk soon
Monday, August 29, 2011
Sunday, August 28, 2011
8/22-8/28
Mon- 10m (work out)
Tues- 10m 68:13
Wed- 10m (5k @ tempo- 18:23...3 min rest..2m @ tempo 12:10)
Thurs - 0 (didn't leave work till 8)
Fri - 7m 47:15
Sat - 8m ( Altamont 5k - 17:55...Flat course had no pop, legs felt bad early. Not sure whats going on starting to wonder if maybe i am just tired? Any tips or thoughts would be helpful.
Sun - 0 Park closed due to storm....damn you irene!!!
Total-45m had it set up for another week of 60 but weather didn't help me out nor did the long day at work.
Tues- 10m 68:13
Wed- 10m (5k @ tempo- 18:23...3 min rest..2m @ tempo 12:10)
Thurs - 0 (didn't leave work till 8)
Fri - 7m 47:15
Sat - 8m ( Altamont 5k - 17:55...Flat course had no pop, legs felt bad early. Not sure whats going on starting to wonder if maybe i am just tired? Any tips or thoughts would be helpful.
Sun - 0 Park closed due to storm....damn you irene!!!
Total-45m had it set up for another week of 60 but weather didn't help me out nor did the long day at work.
Monday, August 22, 2011
4x800, 4x400
Workout: 4x800, 4x400 half rest
Times: 2:39/2:36/2:31/2:27
73/74/74/71
Overall: happy with the workout after the big weekend. felt smooth, the 400's i had to dodge the girls soccer team that was one the track at the 100m mark. I tried to get lane one but the coach didn't help me out so I keep swinging into lane 3 to get around.
felling better about alumni.
Times: 2:39/2:36/2:31/2:27
73/74/74/71
Overall: happy with the workout after the big weekend. felt smooth, the 400's i had to dodge the girls soccer team that was one the track at the 100m mark. I tried to get lane one but the coach didn't help me out so I keep swinging into lane 3 to get around.
felling better about alumni.
Saturday, August 20, 2011
8/15-8/21
Mon- 10 (workout)
Tues- 7m
Wed- 8m (hill workout)
Thurs- 5m
Fri-0
Sat- 20m (little lake sunapee 8m 50:22)
Sun-12m
Total 62 in 6
Good week need to keep the training going in the 60+ range and start racing more.
Tues- 7m
Wed- 8m (hill workout)
Thurs- 5m
Fri-0
Sat- 20m (little lake sunapee 8m 50:22)
Sun-12m
Total 62 in 6
Good week need to keep the training going in the 60+ range and start racing more.
Tuesday, August 16, 2011
3x1000/4x4/4x2
3x1000 (400 rest) 4x400 (full rest) 4x200
3:12/3:14/3:17
74/73/72/72
34/33/34/33
Overall: felt good wanted to do 6x1000 but was going backwards a bit so I changed it up. A bit tough being out there solo but once I adjust I think I'll be good with it.
3:12/3:14/3:17
74/73/72/72
34/33/34/33
Overall: felt good wanted to do 6x1000 but was going backwards a bit so I changed it up. A bit tough being out there solo but once I adjust I think I'll be good with it.
Wednesday, August 3, 2011
8/1-8/7
Mon-5m (went to track got thru 2 x mile...re-opened blister on foot called it quits)
Tues- 9m Colonie track meet. First outdoor meet since college( mile-4:58, 2mile 10:38) Have 0 turn over I need to start doing speed again.
Wed- 11m Stryders (4x1400 rolling hills @ state park started @ 5:25-5:00) felt really tired today looking forward to easy day tomorrow
Tues- 9m Colonie track meet. First outdoor meet since college( mile-4:58, 2mile 10:38) Have 0 turn over I need to start doing speed again.
Wed- 11m Stryders (4x1400 rolling hills @ state park started @ 5:25-5:00) felt really tired today looking forward to easy day tomorrow
Wednesday, July 27, 2011
Ladder from hell
Work out- 200/400/600/800/1600/800/600/400/200
Rest- 200 after 1st 2/4/6..400 after 8/16/8/6/4/2
Results - 39/78/1:57/2:38/5:35/2:44/2:07/76/32
Overall: tough workout really started to feel the short rest on the mile. I want to revisit this workout later in the fall. Also first time in a while i bonked on the cool down.
Rest- 200 after 1st 2/4/6..400 after 8/16/8/6/4/2
Results - 39/78/1:57/2:38/5:35/2:44/2:07/76/32
Overall: tough workout really started to feel the short rest on the mile. I want to revisit this workout later in the fall. Also first time in a while i bonked on the cool down.
Monday, July 25, 2011
7/25-7/31
Mon- Am 2m (13:46)
Pm 7m (Wilton Wildlife 5k 18:31 2nd place) (5:52,6:02,6:03,:32)
Tues- Am lift
Pm 10m (1:14:21)
Wed- pm 10m (workout)
Thurs- 13m (1:19:26) In flats..forgot my trainers
Fri- 0
Sat- am 8m- Great escape 5k (3.5) ok race took a lot of wrong turns there were maybe 10 people on the course and didn't seem they were to sure were everyone was supposed to go. finished in 19:17 1st place...these things always seem to happen when i got to a 1st time race...oh well it was a cool idea to race around a amusement park.
Sun- Am 11m - 1:21:22 w/ Jeff @ the battle field...cool place to run lots of ups and downs
Pm 7m (Wilton Wildlife 5k 18:31 2nd place) (5:52,6:02,6:03,:32)
Tues- Am lift
Pm 10m (1:14:21)
Wed- pm 10m (workout)
Thurs- 13m (1:19:26) In flats..forgot my trainers
Fri- 0
Sat- am 8m- Great escape 5k (3.5) ok race took a lot of wrong turns there were maybe 10 people on the course and didn't seem they were to sure were everyone was supposed to go. finished in 19:17 1st place...these things always seem to happen when i got to a 1st time race...oh well it was a cool idea to race around a amusement park.
Sun- Am 11m - 1:21:22 w/ Jeff @ the battle field...cool place to run lots of ups and downs
Monday, July 18, 2011
7/18-7/24
Mon- 11m (1:17:18) First 7 w/Jen
Tues- Am 3m
Pm 6m (42:00) Didn't realize there was a concert at the park...limited places to run
Wed-8m (4x800,4x400) 95 out....250/254/257/251/81/77/80/69
Really hot on the track, decided to keep it easy and not put a lot of energy into the workout.
Thurs- 6m w/chance
Fri-0
Sat-0
Sun-0
Total-34
Tues- Am 3m
Pm 6m (42:00) Didn't realize there was a concert at the park...limited places to run
Wed-8m (4x800,4x400) 95 out....250/254/257/251/81/77/80/69
Really hot on the track, decided to keep it easy and not put a lot of energy into the workout.
Thurs- 6m w/chance
Fri-0
Sat-0
Sun-0
Total-34
Monday, July 11, 2011
4/11-4/17
Mon- 8m ( Wilton wildlife trail 5k 18:57) Very hot out went out controlled with Shaun hit the first mile 6:10-6:15 picked it up over the next two..solid tempo
Tues- 5m (very hot out)
Wed- 9m ( 2m warm-up 4 x mile 2min recovery) supposed to be at tempo pace...that didn't really happen
(5:59,5:48,5:33,5:24) 3+ cool down..felt good starting to feel good again
Thurs- Am 3m 21:36
Pm 7m 46:57
Fri- 0
Sat- 5m
Sun- 10m (DNF @ stowe)
Total- 47m
Tues- 5m (very hot out)
Wed- 9m ( 2m warm-up 4 x mile 2min recovery) supposed to be at tempo pace...that didn't really happen
(5:59,5:48,5:33,5:24) 3+ cool down..felt good starting to feel good again
Thurs- Am 3m 21:36
Pm 7m 46:57
Fri- 0
Sat- 5m
Sun- 10m (DNF @ stowe)
Total- 47m
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