January 18th-Sunday: Off from running
January 19th-Monday: Q(Quality)1-(4 Easy pace + 8 Marathon pace-(6:54/mile-8.7 mph) + 1 Threshold pace-(6:31/mile-9.2 mph) + 1 E)-14mi.-(1:44:05-102ft of elevation gain) on the treadmill in the PM
January 20th-Tuesday: An easy 6mi.-(45:38) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 21st-Wednesday: An easy 5mi.-(39:09) in the AM w/Kurt :)
January 22nd-Thursday: An easy 5mi.-(37:51) in the PM + a core workout-(2 sets of 90 sec x front; 1st set-75 sec, 2nd set-45 sec x l + r side + 60 sec x front)
January 23rd-Friday: Q2-(6 E outside, and then changed up for another 8 miles on the treadmill---all at .5% incline except for the last half mile where I put it up to 1.5%---1 E + 2 x (2 T@9.2 mph w/2 min rests@7.5 mph) + 1 T@9.3 mph + 1.5 E)---6mi. outside-(47:03); 8mi. inside on treadmill-(56:45-228ft of elevation gain)-combined total time-(1:43:48) in the PM
January 24th-Saturday: An easy 6mi.-(48:25-225ft of elevation gain) on the treadmill in the PM
50 miles for the week :)
6mi. in 1st pair of 980's
44mi. in 2nd pair
Saturday, January 24, 2015
Tuesday, January 20, 2015
Last Week Of Base Training Completed! :)
January 11th-Sunday: 6mi.-(46:15) in the PM w/Kurt
January 12th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 13th-Tuesday: 16mi.-(2:03:54) in the PM, stopped the clock right after 12mi. to get some water, felt pretty good up until 13mi.
January 14th-Wednesday: 6mi.-(48:16-156ft of elevation gain) + 6 ST on the treadmill in the PM
January 15th-Thursday: 4mi.-(32:05-80ft of elevation gain) on the treadmill in the PM
January 16th-Friday: Off from running, 90 min of Bikram Yoga
January 17th-Saturday: 8mi.-(60:55)-break after 6mi. to switch out laundry, in the PM + 90 min of Bikram Yoga
40 miles for the week :)
26mi. in 980's 1st pair
14mi. in 2nd pair
January 12th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 13th-Tuesday: 16mi.-(2:03:54) in the PM, stopped the clock right after 12mi. to get some water, felt pretty good up until 13mi.
January 14th-Wednesday: 6mi.-(48:16-156ft of elevation gain) + 6 ST on the treadmill in the PM
January 15th-Thursday: 4mi.-(32:05-80ft of elevation gain) on the treadmill in the PM
January 16th-Friday: Off from running, 90 min of Bikram Yoga
January 17th-Saturday: 8mi.-(60:55)-break after 6mi. to switch out laundry, in the PM + 90 min of Bikram Yoga
40 miles for the week :)
26mi. in 980's 1st pair
14mi. in 2nd pair
Saturday, January 10, 2015
1 Week To Go Until Quality Sessions Get Implemented
January 4th-Sunday: An easy 6mi.-(45:43) in the PM with Seth
January 5th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 6th-Tuesday: An easy 14mi.-(1:48:29) in the PM
January 7th-Wednesday: An easy 6mi.-(46:52) at PF in the PM
January 8th-Thursday: An easy 6mi.-(46:51) in the PM
January 9th-Friday: An easy 6mi.-(46:11) in the early PM. Another 6mi.-(48:28-180ft. of elevation gain) on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 10th-Saturday: An easy 4mi.-(30:45)) in the mid PM. Another 4mi.-(31:50-88ft. of elevation gain) + 6 ST@10mph or faster during on the treadmill in the PM
52 miles for the week! :D
48mi. in 980's 1st pair
4mi. in 980's 2nd pair
Total of 337mi. in 980's 1st pair
January 5th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 6th-Tuesday: An easy 14mi.-(1:48:29) in the PM
January 7th-Wednesday: An easy 6mi.-(46:52) at PF in the PM
January 8th-Thursday: An easy 6mi.-(46:51) in the PM
January 9th-Friday: An easy 6mi.-(46:11) in the early PM. Another 6mi.-(48:28-180ft. of elevation gain) on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
January 10th-Saturday: An easy 4mi.-(30:45)) in the mid PM. Another 4mi.-(31:50-88ft. of elevation gain) + 6 ST@10mph or faster during on the treadmill in the PM
52 miles for the week! :D
48mi. in 980's 1st pair
4mi. in 980's 2nd pair
Total of 337mi. in 980's 1st pair
Sunday, January 4, 2015
2015 Goals And 2014 Wrap Up
December 28th-Sunday: An easy 14mi.-(1:44:42) in the PM, felt comfortable until the last 3mi. where I really got fatigued.
December 29th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
December 30th-Tuesday: An easy 4mi.-(30:29) in the AM. Another 4mi.-(30:56) + 5 ST at PF in the PM
December 31st-Wednesday: An easy 5mi.-(39:16-80ft. of elevation gain) + 5 ST on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
184 miles for December
271 miles in NB 980's so far
1492 total miles for 2014, 1 less than 2013
January 1st, 2015-Thursday: Got a stomach bug :( couldn't do the 5k I was signed up for, day off from running.
2015 Running-Related Goals:
January 2nd-Friday: An easy 8mi.-(60:11) in the PM, and felt pretty good :)
January 3rd-Saturday: An easy 6mi.-(44:45) in the early PM + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(32:06-218ft. of elevation gain) on the treadmill in the PM
45 miles for the week :)
45mi. in 980's
December 29th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)
December 30th-Tuesday: An easy 4mi.-(30:29) in the AM. Another 4mi.-(30:56) + 5 ST at PF in the PM
December 31st-Wednesday: An easy 5mi.-(39:16-80ft. of elevation gain) + 5 ST on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
184 miles for December
271 miles in NB 980's so far
1492 total miles for 2014, 1 less than 2013
January 1st, 2015-Thursday: Got a stomach bug :( couldn't do the 5k I was signed up for, day off from running.
2015 Running-Related Goals:
- Log 2015 or more miles
- Marathon: Sub-3:00:00
- Half Marathon: Sub-1:20:00
- 15K: Sub-55:50
- 10K: Sub-36:00
- 5Mi: Sub-28:30
- 5K: Sub-17:20
- 2Mi: Sub-10:50
January 2nd-Friday: An easy 8mi.-(60:11) in the PM, and felt pretty good :)
January 3rd-Saturday: An easy 6mi.-(44:45) in the early PM + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(32:06-218ft. of elevation gain) on the treadmill in the PM
45 miles for the week :)
45mi. in 980's
Sunday, December 28, 2014
5th Week Of Base Training Complete :)
December 21st-Sunday: An easy 13mi.-(1:38:54) in the AM, felt really focused and in control on this one, snowing lightly most of the time
December 22nd-Monday: Day off from running + a core workout-(3 sets of 55 sec planks x front, l side, r side)
December 23rd-Tuesday: An easy 3mi.-(22:53) in the AM
December 24th-Wednesday: An easy 6.5mi.-(51:18-276ft. of elevation gain) in the PM, cut short by cramping in my right quad after switching to 7mph + 6% incline and running for a couple of minutes.
December 25th-Thursday: An easy 9.5mi.-(1:11:52) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
December 26th-Friday: An easy 6mi.-(44:34) in the PM
December 27th-Saturday: An easy 4mi.-(29:34) in the early PM with Kurt + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(31:02-131ft. of elevation gain) + 2 ST at 10mph in the PM. Easy runs are really starting to feel easier and easier.
46 miles for the week :)
46mi. in 980's
December 22nd-Monday: Day off from running + a core workout-(3 sets of 55 sec planks x front, l side, r side)
December 23rd-Tuesday: An easy 3mi.-(22:53) in the AM
December 24th-Wednesday: An easy 6.5mi.-(51:18-276ft. of elevation gain) in the PM, cut short by cramping in my right quad after switching to 7mph + 6% incline and running for a couple of minutes.
December 25th-Thursday: An easy 9.5mi.-(1:11:52) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)
December 26th-Friday: An easy 6mi.-(44:34) in the PM
December 27th-Saturday: An easy 4mi.-(29:34) in the early PM with Kurt + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(31:02-131ft. of elevation gain) + 2 ST at 10mph in the PM. Easy runs are really starting to feel easier and easier.
46 miles for the week :)
46mi. in 980's
Sunday, December 21, 2014
Only 4 Days Until Christmas!
December 14th-Sunday: An easy 11mi.-(1:21:08) in the PM, felt pretty good, first 5.5mi. with Seth
December 15th-Monday: Day off :)
December 16th-Tuesday: An easy 4mi.-(30:48) in the AM + a core workout-(3 sets of 50 sec planks x front, l side, r side)
December 17th-Wednesday: An easy 4mi.-(29:41) in the early PM. Another 4mi.-(30:45) + 6 STrides-(15-25 sec each, 10mph or faster) during the run on the treadmill at PF in the PM
December 18th-Thursday: An easy 7mi.-(54:42) in the PM + a core workout-(3 sets of 50 sec planks x front, l side, r side)
December 19th-Friday: An easy 4mi.-(32:18-186ft. of elevation gain)-(kept heart rate under 150 for most of the run) on the treadmill in the PM
December 20th-Saturday: An easy 4mi.-(30:23) in the early PM + a core workout-(3 sets of 55 sec planks x front, l side, r side). Another 4mi.-(32:08-181ft. of elevation gain) on the treadmill in the PM
42 miles for the week
42mi. in 980's
December 15th-Monday: Day off :)
December 16th-Tuesday: An easy 4mi.-(30:48) in the AM + a core workout-(3 sets of 50 sec planks x front, l side, r side)
December 17th-Wednesday: An easy 4mi.-(29:41) in the early PM. Another 4mi.-(30:45) + 6 STrides-(15-25 sec each, 10mph or faster) during the run on the treadmill at PF in the PM
December 18th-Thursday: An easy 7mi.-(54:42) in the PM + a core workout-(3 sets of 50 sec planks x front, l side, r side)
December 19th-Friday: An easy 4mi.-(32:18-186ft. of elevation gain)-(kept heart rate under 150 for most of the run) on the treadmill in the PM
December 20th-Saturday: An easy 4mi.-(30:23) in the early PM + a core workout-(3 sets of 55 sec planks x front, l side, r side). Another 4mi.-(32:08-181ft. of elevation gain) on the treadmill in the PM
42 miles for the week
42mi. in 980's
Saturday, December 13, 2014
3 Good Core Workouts And 8 Strong Runs
December 7th-Sunday: An easy 11mi.-(1:22:25) in the PM with Seth which is always a pleasure :)
December 8th-Monday: Day off from running + a core workout-(3 sets of 45 sec planks x front, l side, r side) in the AM
December 9th-Tuesday: An easy 4mi.-(30:40) in the PM
December 10th-Wednesday: An easy 4mi.-(29:42) in the early PM. Another 4mi.-(31:16) on the treadmill in the PM + a core workout-(3 sets of 45 sec planks x front, l side, r side)
December 11th-Thursday: An easy 4mi.-(29:39) in the PM
December 12th-Friday: An easy 5mi.-(37:18) in the early PM. Another 4mi.-(31:55-60ft. of elevation gain) on the treadmill in the PM + a core workout-(2 sets of 45 sec planks x front, l side, r side + 1 set of 60 sec on all three again)
December 13th-Saturday: An easy 6mi.-(45:51) in the PM
42 miles for the week :)
42mi. in 980's
December 8th-Monday: Day off from running + a core workout-(3 sets of 45 sec planks x front, l side, r side) in the AM
December 9th-Tuesday: An easy 4mi.-(30:40) in the PM
December 10th-Wednesday: An easy 4mi.-(29:42) in the early PM. Another 4mi.-(31:16) on the treadmill in the PM + a core workout-(3 sets of 45 sec planks x front, l side, r side)
December 11th-Thursday: An easy 4mi.-(29:39) in the PM
December 12th-Friday: An easy 5mi.-(37:18) in the early PM. Another 4mi.-(31:55-60ft. of elevation gain) on the treadmill in the PM + a core workout-(2 sets of 45 sec planks x front, l side, r side + 1 set of 60 sec on all three again)
December 13th-Saturday: An easy 6mi.-(45:51) in the PM
42 miles for the week :)
42mi. in 980's
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