This Week in Training

m.core biked 20minutes at a moderated to hard effort
t. 12x200s
w. 4miles at lunch 25:57 and 5 strides and 20 minute jog with harley later on for a little over 2
t core/20 min wu 5k tempo 18:17 5:54,5:46,5:49 10min cd
f.core swim 30
s. am  group run 6miles on river walk 9:51, 7:12,7:17 6:39,6:45,6:45 5x100meters strides 20min run with the pup in the PM
s. 2mile wu drills 1600 4:54 71,76,75,72 5mins rest 3x300 55,52,50 2x100 14,13high 1x200 29 very windy out which slowed down times considerably
   20mins shake out with the puppy

200 workout in the wind and rain,

Today I hit the Elliptical for 20mins easy and Some shoulder and core work in the Gym at lunch.

After work I had planned some 200's so I did 3 sets of 4 with a pretty steady jog rest.

went like this:
10 minute warmup and stretches
55.9,39.7
62.5, 40.1
61.2,38.0
63.7,36.7
3:50mins rest and put on some flats
54,38.5
62.2,36.6
60.3,37.1
64.4,35.0
4:04 mins rest
49.9,35.4
61.4,37.1
59.3,34.6
59.1,33.4

10minute jog cool down, stretched back at the house.

I love the Rocky Road Brownies at the Peter Pan Market!

Tomorrow should be just a nice and easy 30minutes

This Week in Training

m. cant remember I think I got some kind of workout in
t. Core work/ 35min pool run  15 mins swimming
W. 5mile(31:37) progression run on treadmill finished with a 5:37 mile/ core work
T.20 min bike and core at lunch /30min jog back and fourth on the infield of the track 1x500 1:25 2x300 51 51, 4x150 5min cd on the infield
F.  swim 30 and pool run 30

S. 10min wu with some stretching and drills. I wanted to do a 3xmile but on the first mile my work duty phone kept blowing up on me and I ended up doing 1x400 1:27 1x900 3:19 1x400 1:26  2x1600 in 5:29, 5:27(3mins in between) 4x75 meters and then a .5 cool down. My calves were feeling tight for this one and the track was flooded.
20min bike and core at the gym

S. 6miles on the River Walk. Very windy 8:01,7:54, 7:37, 7:34, 6:57,6:54
Very sad about the Ravens lost.....


Saturday I plan on doing a 1000meter time trial anything under 2:50 would be solid.

Hardest workout of the year

First of all I was not feeling very hot before I went down do the track. I have a huge knot in my right shoulder from lifting 2 days ago and I am having trouble getting deep breaths in, but my knee was feeling strong through the workout so I was happy with that. Today's workout was a various of cruising paces to sprinting.
 10 jog going back and fourth in the infield
Drills and Dynamic stretching
1mile 5:35
 4mins rest
2x600 with 3mins rest 1:57, 1:48
2x300 55 and 48 with 3mins rest
2x200 37 and 28 and was like a 5min rest to run the 28 because I thought I was done but I was like whatever one more hard on
10min cd in the field
static stretching at home

In the morning I woke up like a true fan at 6am to follow the mens and women Marathons trials on Letsrun.com. Very exciting races. Go MEB ! I need to get me some Sketchers!

Today's work out on the River Walk with House

Workout with Erin starting at the Holiday Inn and we jogged out 1000meters according to her GPS and set up cones at the 400 and 800 for splits then jogged backed and did some dynanmic stretching. Splits for me were

4:02, 3:58, 3:37, 3:24 then finished with a 63 400. Erin was consistent with 4:00-4:03 range for her first 4 then finished her 5th one under 4. about (6:26-30 mile pace)

Mile cooldown.

earlier in the day I biked 5miles and did core work.

Little Saturday workout

.2jog
Dynamic stretches
1mile 6:27
 Drills
4x100 18,18,16,16
4x200 38, 36, 34, 28 (with spikes on)
.5 cool down

felt good doing it, but the knee was begining to ache a little on the cool down but not bad.

My speed felt good so Maybe Ill try and focusing on running a good 800 this spring since I can only do limited distance training.

Sub 5 mile(1600) to Start the year.

With My knee feeling a little better on New Years day I thought I would give a nice effort out on the track. Although my knee is still not able to handle any serious training yet, I can still do a short run without too much problems here and there.

I warmed up with a 6:53 mile which was pretty hard in itself, then I did about 20 minutes of dynamic stretching and drills then I was off!

First lap- 74,  feeling good although it felt like a 72
800- 2:28, kept the same pace and knew if I didnt fall off the next lap Ill be sub 5
1200- 3:44-45, Ok, fell off a little and was starting to hurt but I knew I had enough to break 5
Last Lap-  with 200 to go I was at 4:23 and I ran a 35 into finish in 4:58 flat  and was hurting but happy i did it without running for reals in 2months.