OBJECTIVE
8 mi.@ 7:53-8:44
ACHIEVED
8.39 mi.@ 8:12
6:16 AM 81° 87% 1 mph
Inadvertently started about 15 minutes after the ChampionsFit group left the Y. This ended up being a good thing. While going out on this out-and-back, I saw several runners coming back. This gave me a chance to "go fishing" on the way back in. Reeling them in one by one. ha! Gave my mind something to do.
Next week starts the "Build Phase" of training. I'll be focused on increasing aerobic capacity and endurance. I'll also work on building "fatigue resistance" at 3K and 10K pace.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, June 12, 2010
Friday, June 11, 2010
Thursday, June 10, 2010
OBJECTIVE
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
Wednesday, June 9, 2010
Tuesday, June 8, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
Monday, June 7, 2010
OBJECTIVE
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
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