6:00pm - 40 minute relaxed run, no weights
Rating: 80
Comments: Felt pretty good overall, except that my legs are getting really sore from my lower body lift yesterday. I am sure tomorrow they will be even more sore.
Tuesday, November 4, 2008
Monday Run
Sunday, November 2, 2008
Training Schedule 11-3 to 11-9
- Monday, November 3rd (plan)
-40 minutes relaxed
-Upper Body Weights - Tuesday, November 4th (plan)
-Long Run – 2 hours 45 minutes
-Maintain 8:00/mile pace
-Take three GU packets during run
- Wednesday, November 5th (plan)
-40 minute recovery run
-Lower Body Weights
- Thursday, November 6th (plan)
-AM – 30 minute relaxed
-PM - 20 minute warmup, drills
-20 x 200 meters 45-48 seconds
-200 meter shag jog in between
-30-40 minute cool down, stretch
- Friday, November 7th (plan)
-Progressive 60 minute run
-Upper Body Weights - Saturday, November 8th (plan)
-40 minutes relaxed - Sunday, November 9th (plan)
-3 hour long run!! Try running the Pittsburgh Marathon course so I get used to running on some hilly terrain.
Haven't logged in a few days...
Ok, Sorry I haven't logged my training the last few days. Here goes...
Sunday, November 2nd
3:00pm - 54 minutes on the Montour Trail - starting @ Clarion/McKeesport Bridge
Rating: 50
Comments: I had to cut my long run short due to some stomach issues. I will switch my long run to Tuesday evening. Unfortunately, I couldn't continue running and sometimes you have to listen to your body. It is too bad because I felt great besides the stomach issues. 8:00PM - lower body weights and abs
Saturday, November 1st
1:00pm - 40 minutes very easy on Beechwood Blvd
Rating: 85
Comments: Felt pretty good, kept it nice and easy.
Friday, October 31st
5:00AM - 35 minutes relaxed on Beechwood Blvd
6:30PM - 25 minute warmup to Schenley Park Loop, drills 1k @ 5k race pace, 2k @ in-between 5k and 10k race pace, 3k @ 10k race pace, 2k @ same pace, 1k @ same pace rest: 2min jog - 3min jog - 4 min jog - 3min jog - 2 min jog 25 minute cooldown back home, stretch, leg swings Rating: 65
Comments: Felt kind of stiff and not very fluid. My legs felt heavy. My right hip flexor is kind of sore.
Thursday, October 30th
5:00AM - 70 minutes post-secondary long run
Rating: 85
Comments: Felt good. It was really nice outside today.
Sunday, November 2nd
3:00pm - 54 minutes on the Montour Trail - starting @ Clarion/McKeesport Bridge
Rating: 50
Comments: I had to cut my long run short due to some stomach issues. I will switch my long run to Tuesday evening. Unfortunately, I couldn't continue running and sometimes you have to listen to your body. It is too bad because I felt great besides the stomach issues. 8:00PM - lower body weights and abs
Saturday, November 1st
1:00pm - 40 minutes very easy on Beechwood Blvd
Rating: 85
Comments: Felt pretty good, kept it nice and easy.
Friday, October 31st
5:00AM - 35 minutes relaxed on Beechwood Blvd
6:30PM - 25 minute warmup to Schenley Park Loop, drills 1k @ 5k race pace, 2k @ in-between 5k and 10k race pace, 3k @ 10k race pace, 2k @ same pace, 1k @ same pace rest: 2min jog - 3min jog - 4 min jog - 3min jog - 2 min jog 25 minute cooldown back home, stretch, leg swings Rating: 65
Comments: Felt kind of stiff and not very fluid. My legs felt heavy. My right hip flexor is kind of sore.
Thursday, October 30th
5:00AM - 70 minutes post-secondary long run
Rating: 85
Comments: Felt good. It was really nice outside today.
Wednesday, October 29, 2008
10/27 - 11/2 Training Schedule
Monday, October 27th (plan)
40 minute recovery run
Tuesday, October 28th (plan)
AM - 30 minute relaxed
PM - 20 minute warmup, drills
5 x 400m hill repeats
10 minute cooldown
stretch
Wednesday, October 29th (plan)
45 minute recovery run
Upper Body Weights
Thursday, October 30th (plan)
70 Minute post-secondary run
Must do in AM! Have ABC Octoberfest event Thursday night.
Friday, October 31st (plan)
AM - 35 minute relaxed
PM - 25 minute warmup to Schenley Park Loop
Drills
1k - 2k - 3k - 2k -1k
Rest: 2min - 3min - 4min - 3min - 2min
25 minute cooldown
Saturday, November 1st (plan)
40 minute recovery
STAY HYDRATED for tomorrow!!
Sunday, November 2nd (plan)
2 hours 45 minutes - Montour Trail
Stay between a 7:50 and 8:00 mile pace
Focus on the last 30 minutes - DON'T slow down
Take 3 Powerbar Gel packets during run
Last Few Days...
Monday, October 27th
5:00AM - 40 minutes recovery run
Rating: 90
Comments: Surprisingly I felt really good today! My legs really weren't that sore at all. I took in nice and slooow for the first 20 minutes and picked it up just a little on the last half.
Tuesday, October 28th
6:45AM - 30 minutes relaxed morning run in Charleston, WV
8:45PM - 20 minute warmup, drills, 5 x 1:30 hill repeats, jog down the hill for recovery, 10 minute cooldown.
Rating: 70
The morning run was fine. A bit chilly, but I felt good.
The evening workout was very hard. I felt great on the warmup! Very fluid. The hill repeats were very tough. The hill started at the bottom of the hill by CMU and ended at the second lamp post. Pretty steep hill. Each one I was breathing really hard. Definitely by the last one my form was starting to drop a little. I think for the next hill workouts I will try to do a few different things. 1) Do hill ladders (3x :30, 3x 1:00, 3x 1:30, etc) or do hill repeats, 25 minutes fast, hill repeats, etc.
I had driven back from Charleston, WV (about 4 hours) that day, so my legs were quite tired. Hamstring hurt a little bit that night.
Wednesday, October 29th
7:30 PM
45 minute recovery run
Upper Body Weights
Rating: 70
Felt good for the first half, but felt a little sluggish for the second half of the run. It was sooo cold and snowed for the first time today.
5:00AM - 40 minutes recovery run
Rating: 90
Comments: Surprisingly I felt really good today! My legs really weren't that sore at all. I took in nice and slooow for the first 20 minutes and picked it up just a little on the last half.
Tuesday, October 28th
6:45AM - 30 minutes relaxed morning run in Charleston, WV
8:45PM - 20 minute warmup, drills, 5 x 1:30 hill repeats, jog down the hill for recovery, 10 minute cooldown.
Rating: 70
The morning run was fine. A bit chilly, but I felt good.
The evening workout was very hard. I felt great on the warmup! Very fluid. The hill repeats were very tough. The hill started at the bottom of the hill by CMU and ended at the second lamp post. Pretty steep hill. Each one I was breathing really hard. Definitely by the last one my form was starting to drop a little. I think for the next hill workouts I will try to do a few different things. 1) Do hill ladders (3x :30, 3x 1:00, 3x 1:30, etc) or do hill repeats, 25 minutes fast, hill repeats, etc.
I had driven back from Charleston, WV (about 4 hours) that day, so my legs were quite tired. Hamstring hurt a little bit that night.
Wednesday, October 29th
7:30 PM
45 minute recovery run
Upper Body Weights
Rating: 70
Felt good for the first half, but felt a little sluggish for the second half of the run. It was sooo cold and snowed for the first time today.
Sunday, October 26, 2008
Long Run
1:30 PM - 2 hour and 30 minute long run!! 18.5 miles!! I ran from my apartment downtown to Hienz Field, then ran on the Riverfront Trail, and back to Liberty Ave. Sheridan came and picked me up at Liberty Ave.
Rating: 80
Sleep: 8 hours
Comments: The first half of the run was rolling hills with more downhill than uphill. I felt awesome for the first 110 minutes. Right at the 2 hour mark my legs started getting really tired. I took three Powerbar Gel packets, one at 45 minutes (StrawBanana), one at 1:25 (Vanilla - yuck!), and one at 1:55 (StrawBanana). I had a little bit of water at 1:25 but didn't have any other water besides that, which was very hard. Also, Sheridan didn't come to pick me up until about 30 minutes after I was done, so I was freezing!! Not good for my body's recovery. It was about 55 degrees, but was quite windy, I wore shorts and a long sleeve shirt. I showered as soon as I got home and my legs turned blue in the shower!! Overall though, I felt really good. I averaged about 8:10 miles. Considering my last three miles were probably 9:00 to 9:30's, the others were pretty fast.
Rating: 80
Sleep: 8 hours
Comments: The first half of the run was rolling hills with more downhill than uphill. I felt awesome for the first 110 minutes. Right at the 2 hour mark my legs started getting really tired. I took three Powerbar Gel packets, one at 45 minutes (StrawBanana), one at 1:25 (Vanilla - yuck!), and one at 1:55 (StrawBanana). I had a little bit of water at 1:25 but didn't have any other water besides that, which was very hard. Also, Sheridan didn't come to pick me up until about 30 minutes after I was done, so I was freezing!! Not good for my body's recovery. It was about 55 degrees, but was quite windy, I wore shorts and a long sleeve shirt. I showered as soon as I got home and my legs turned blue in the shower!! Overall though, I felt really good. I averaged about 8:10 miles. Considering my last three miles were probably 9:00 to 9:30's, the others were pretty fast.
Saturday, October 25, 2008
Saturday, October 25th
12:30pm 40 minutes relaxed. Beechwood to Dallas st (about 5 miles). Big 10.
Rating: 95
Overall felt really good. My right hip flexor was sensitive during the first 5 minutes of the run. I noticed it was hurting when I woke up this morning. But, after it warmed up it was fine. The weather was raining and grey - not fun. Kept a pretty good pace during the run. Rolling hills during the middle part of the run.
Rating: 95
Overall felt really good. My right hip flexor was sensitive during the first 5 minutes of the run. I noticed it was hurting when I woke up this morning. But, after it warmed up it was fine. The weather was raining and grey - not fun. Kept a pretty good pace during the run. Rolling hills during the middle part of the run.
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