AM - Run
* Was up at 5 am in St Louis - decided to go for a run. There was a gym with a pool close by but decided that I wanted to shake out my legs and get in a run. Was definitely the right thing to do. I ran straight down some road for about twenty minutes and then just ran straight back after looping through a park. Was raining steady pretty much the whole time - felt really good because it was pretty warm out.
Total time - 40 minutes
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Tuesday, September 29, 2009
Monday, September 21, 2009
9.20.09
A.M. - Run (Long)
* Decided to sleep in a little bit and do my run in a little more 'heat' of the day. Started running at about 10 am. Went straight south down Blvd to Corona then to LeMaster and back through the neighborhood. Pace started out around 7:40 / mile and then dropped to around 8:00 / mile. Really started feeling the heat at around 5miles in. Stayed steady though and worked on nutrition / hydration plan - DEFINITELY going to wear FuelBelt for the run next week. It's nice to have some water to splash on your head and get a quick cool down.
Total Run - 7.7 miles / 1hr
Swim - 2 workouts; 1hr 20min total
Bike - 3 workouts; 4hr 30min total
Run - 3 workouts; 2hr 25 min
Other - 30min walk
Total training time - 8hr 45min
* Decided to sleep in a little bit and do my run in a little more 'heat' of the day. Started running at about 10 am. Went straight south down Blvd to Corona then to LeMaster and back through the neighborhood. Pace started out around 7:40 / mile and then dropped to around 8:00 / mile. Really started feeling the heat at around 5miles in. Stayed steady though and worked on nutrition / hydration plan - DEFINITELY going to wear FuelBelt for the run next week. It's nice to have some water to splash on your head and get a quick cool down.
Total Run - 7.7 miles / 1hr
* Ended week with a massage from Marjorie. She worked on IT band stuff.
Weekly Totals -Swim - 2 workouts; 1hr 20min total
Bike - 3 workouts; 4hr 30min total
Run - 3 workouts; 2hr 25 min
Other - 30min walk
Total training time - 8hr 45min
Thursday, September 17, 2009
9.16.09
PM - Tempo Run
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
Thursday, September 3, 2009
9.2.09
PM - Tempo Run
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
Monday, August 31, 2009
8.28.09
Lunchtime - Treadmill run
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
Thursday, August 27, 2009
8.26.09
PM - Swim & Run
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
Tuesday, August 25, 2009
8.24.09 (Sunday on a Monday)
PM - Long(ish) run
* Ran down through Ponte Vedra in the neighborhood to Corona and then ran straight back down the Blvd back to house. It was a good run - hot, but I wore my hydration belt (love that thing). I did ez pace for first 30min - then picked up pace on Blvd. back to the Inn and then just cruised on home. Finished up with 1hr1min.
* This worked out since I missed doing my long run on Sunday due to the racing - I just decided to call Sunday an "off" day - even though I raced the TT, but that was only 11min. I still had to get in a run - because the only other run I had was on last Wednesday - for less than 30 min. I think I did the right thing because I needed to let my legs rest. I was having some weird pains and soreness in my knee & hip. I don't think that it would've been a good idea to train through those pains, especially in a recovery week. But I did get in an hour run (on Monday) and I'll call that the end of my recovery week and now I'm moving into a "Bust 'Em Up" 2-week set. I know that doesn't fit in with Friel's Periodization names - but it'll be like 2 weeks of "peak workouts" with an olympic race on Sunday Aug 30th.......
Totals for week:
Swim - 1 workout; 40min
Bike - 3 workouts; 5hr35min
Run - 2 workouts; 1hr27min
Other: surfed 1hr30min on Sat morning
Race: 4.92mi TT in Nocatee - finished 3rd place cat4 - 11:02 / avg speed 26.8mph
Week total - 7.75 hrs training (recovery week)
* Ran down through Ponte Vedra in the neighborhood to Corona and then ran straight back down the Blvd back to house. It was a good run - hot, but I wore my hydration belt (love that thing). I did ez pace for first 30min - then picked up pace on Blvd. back to the Inn and then just cruised on home. Finished up with 1hr1min.
* This worked out since I missed doing my long run on Sunday due to the racing - I just decided to call Sunday an "off" day - even though I raced the TT, but that was only 11min. I still had to get in a run - because the only other run I had was on last Wednesday - for less than 30 min. I think I did the right thing because I needed to let my legs rest. I was having some weird pains and soreness in my knee & hip. I don't think that it would've been a good idea to train through those pains, especially in a recovery week. But I did get in an hour run (on Monday) and I'll call that the end of my recovery week and now I'm moving into a "Bust 'Em Up" 2-week set. I know that doesn't fit in with Friel's Periodization names - but it'll be like 2 weeks of "peak workouts" with an olympic race on Sunday Aug 30th.......
Totals for week:
Swim - 1 workout; 40min
Bike - 3 workouts; 5hr35min
Run - 2 workouts; 1hr27min
Other: surfed 1hr30min on Sat morning
Race: 4.92mi TT in Nocatee - finished 3rd place cat4 - 11:02 / avg speed 26.8mph
Week total - 7.75 hrs training (recovery week)
Thursday, August 20, 2009
8.19.09
PM - EZ run -
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
Thursday, July 30, 2009
7.29.09
Lunchtime Core Workout / Stretching
Core routine, some light weights, and stretching
~ 30 min
P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched
Total ~ 50min
Overcast and hot & humid
Core routine, some light weights, and stretching
~ 30 min
P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched
Total ~ 50min
Overcast and hot & humid
Friday, March 20, 2009
3-20-09
lunchtime -
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total
Monday, March 16, 2009
3-14-09
am - River Run - 15K National Championship
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
Friday, February 20, 2009
2-18-09
midday
30 min core workout at lunchtime
p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD
total time 1hr 30min
30 min core workout at lunchtime
p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD
total time 1hr 30min
Monday, February 9, 2009
Monday, February 2, 2009
1-31-09
a.m.
Long run - did about 8.5 miles - ran from house down 2nd / 1st street to Atlantic Beach and then ran back on the beach. The tide was kinda high and my hip started hurting from running on uneven surface so I finished up back on first street. Weather started as real cold but was really sweaty by end of the run.
total time 1:09
Long run - did about 8.5 miles - ran from house down 2nd / 1st street to Atlantic Beach and then ran back on the beach. The tide was kinda high and my hip started hurting from running on uneven surface so I finished up back on first street. Weather started as real cold but was really sweaty by end of the run.
total time 1:09
Friday, January 30, 2009
Tuesday, January 27, 2009
1-27-09
Tuesday - a.m
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
Sunday, January 18, 2009
1-18-09
Trail Run
Hanna Park - ran with t-dawg for about 15min then ran 20 min solo then finished up with the dog again. Nothing hard
~ 50 mins
Wednesday, January 14, 2009
1-14-09
am
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
lunchtime -
Core workout / Weights / Stretching
30 min
pm
Run - 6miles - ez pace
~45 min
1-13-09
pm
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29
Monday, January 12, 2009
1-10-09
Trail run / hike up Mt. Sanitas - Boulder Colorado
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.
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