Monthly Archives: December 2013

Training Week of 12/23

Another week down…

 

 

Monday

50 minutes easy

45 minutes on turf fields

Tuesday

50 minutes easy on turf fields with Amanda

(60 minutes total) 40 minutes then 8 x :12 hill sprints up Lochinvar Hill

Wednesday

None…too busy, wanted to get out but couldn’t find time

None…too busy, wanted to get out but couldn’t find time

Thursday

30 minutes easy on turf fields

(2 x 1:00 hard in the middle…was planning on workout out, but the roads had become icy from the snow we were getting at the time)

Valley Centre Loop (715 meters)

-20 minute warm up

2 x 3 laps (~2:10/lap…4:50-52/mile)

2 x 2 laps (~2:08/lap…4:48/mile)

4 x 1 lap (~2:05-:06…4:41-43/mile)

all with 2:00 recovery

– 15 minute cool down

Friday

50 minutes on turf fields

70 minutes with Chris Chattin in Ellicot City along River Road and Patapso State Park

Saturday

50 minute jog on turf

none

Sunday

Treadmill

-25 minute warm-up

-30 minutes at 9 mph and and 0-10 at 5%….10-20 at 5.5%…20-30 at 6% grades

– 5 minutes easy

– 4 x 1:00 at 10 mph and 10% grade with 2:00 recovery

15 minute cool-down

none

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Training Week of 12/16

Solid week of training….a little bit of everything. Did my first semi-specific marathon long run on Sunday and it went great. I am definitely way ahead of where I was last year at this time….

Monday

Treadmill

20 minute warm-up

20 minutes at 9 mph and

0-5 @4.5% 5-10 @5% 10-15 @5.5% 15-20 @6%

10 minute cool-down

30 minutes pushing boys in double stroller with Amanda

4 x short skipping

4 x butt kicks

4 x bounding

4 x high skipping

5 x squat jumps after every set

Tuesday

50 minutes easy on treadmill (8:30–>8:00)

50 minutes easy on turf fields

Wednesday

Treadmill (50:00)

-25 minutes easy

-10 x :15 hills at 15% grade and 10 mph with 2:00 recovery at 8:00/mile

-5 minutes easy

50 minutes easy on turf fields

Thursday

Valley Centre Loop

-20 minute warm up

-6 x 2 laps/1 lap moderate

All harder laps were between 2:16-18 and moderate 2:32-35 (comes out to around 5:08-12/mile and 5:45/mile)

-5:00 jog

-12 x 200 at 34-35 with :35-:40 recovery

-10 minute cool-down

none

Friday

70 mins easy on treadmill

45 minutes easy  on hilly roads

Saturday

50 minute jog on turf (last 8:00 barefoot)

none

Sunday

T. Rowe Loop

21 total

2.5 warm-up…18 miles at 5:46–5:44–5:42–5:41–5:34–5:35–5:35–5:35–5:35–5:35–5:33–5:35–5:34–5:32–5:33–5:34–5:18–5:04 (pushed the last 3 minutes hard)

.5 mile cool-down

none

Training Week of 12/9

I know this is late, but here is my training from last week. It was a week spent on the treadmill. I know there are some runners out there that despise the treadmill, but I have learned that even the slightest slip on mud/ice/snow will cause me to get injured. It has been the cause of my last 3 major/long term injuries. Plus I’m able to put my tablet on the treadmill and get some reading in…  I had to be creative with hard workouts as the treadmill only goes to 10 mph.

 

Monday

none

45 minutes on treadmill

Tuesday

none

Treadmill

-20 minute warm-up

-20 minutes at 8.5mph 0-5 @ 5%–5-10 @ 5.5%–10-15 @ 6%–15-20 @ 6.5% (3:00 jog)

-10 minutes at 9mph 0-5 @ 5.5%–5-10 @ 6% (3:00 jog)

-5 minutes 9.5 mph with each minute at 6–6.5–7–7.5–8% (3:00 jog)

– 4 x 1 minute with 2:00 jog at  9mph with grades of 10–11–12–13%

-10 minute cool-down

Wednesday

40 minutes on treadmill

60 minutes on treadmill

Thursday

None

Treadmill

-10 minute warm-up

-60 minutes at 9 mph with first 20:00 at 3%…second 20:00 at 3.5%…last 20:00 at 4%

-10 minute cool-down

Friday

55 minutes easy on treadmill

(8 x :15 hills (10 mph and 15% grade)

none

Saturday

Celtic Solstice 5 mile Race (2nd Place)

Warm-Up: 20 minutes

Race: 25:35

Cool-down: 30 minutes

none

Sunday

none

2:00 on treadmill easy (8:00/mile) (Sore from yesterday)

Training Update (Week of 12/2)

Another week of training down….still slowly coming around. My hip is still not at 100% and now I’m having issues with my left lower hamstring, but I’m not worried too much. I’m hoping that my body just has to get used to this first month of hard training again….

 

Monday

60 minutes easy on treadmill

50 minutes easy on sidewalks

Tuesday

(Valley Centre Loop)

-20 minute warm-up

-12 x 1 lap with 1:00 recovery (all at 2:14-15(comes out to 5:02-:04/mile)

-10 minute cool-down

35 minutes easy on grass

Wednesday

none

40 minutes easy on turf

Thursday

40 minutes easy on turf

60 minutes easy

Friday

none

(Sams Club Hill/Valley Centre Loop)

-15 minute warm-up

-10 x :20 Hill Repeats with 1:00 recovery

– 2 laps Valley Centre in 2:15/2:12 (5:01/mile)

– 10 x :20 Hill Repeats with 1:00 recovery

– 15 minute cool-down

Saturday

110 minutes on HILLY roads…beat up from yesterday, but that is what I wanted.

None

Sunday

60 minutes easy on turf fields

None

Training Week of 11/25

A little late, but here is my training from last week. Slowly coming around… The good news is that I tend to get in shape pretty fast once I get back to normal workouts….

Monday

Golf Course Road

– 20 minute warm-up

– 16 x :30 HARD/:35-:40 easy

– 20 minute cool-down

45 minutes easy on turf

– body weight exercises/core

Tuesday

None

8:30 pm—70 minutes easy on treadmill

Wednesday

none

50 minutes easy on golf course

Thursday

5k XC Turkey Trot (BRUTAL!!!–3rd Place)

– 20 minute warm-up

– not sure how accurate the course was, but it was tough! Every time there was a steep downhill or technical section I got left in the dust and played catch up on the flats and uphills (Great strength workout…hope hip holds up)

– 20 minute cool-down

none

Friday

50 minutes easy on turf fields

50 minutes easy on golf course

Saturday

9 miles with the middle 5 at T. Rowe Price Loop in 5:54/5:47/5:48/5:43/5:40

None

Sunday

None

60 minutes total…~5 on golf course at 5:30-40 effort then 10 x :20 hills (Steepest section of Lochinvar) with 1:00 recovery (Ran the hills at around 90%…nothing crazy)