What's in a "PLAN"

I think i'm pretty much off the plan i had posted earlier. big surprise.

Monday- ~3.5mi
Tuesday- 3mi w/ 2x1min and 1/4 in about 72
Wednesday- 3mi
Thursday- 3mi
Friday- 0
Saturday- decided late to run the Arbor Day 5k. It was a great run, nice morning, and the course was a cross b/w trail, service roads and lots of hills and sharp corners. not the fastest of race courses, but quite challenging! lucky enough to win the race, second was about 35-45seconds behind me. i have to say racing in nebraska city is always a challenge. it's much hillier than my daily running, and the race director/volunteers always do a top notch job of putting on the race.
Sunday- 39min on the trails around the house. Picked up a new pair of New Balance 790s this afternoon and wore them on this run. They are a trail racing shoe. Really like the fit and feel right out of the box. hope to do some daily running in these as well.

Solid week. was under 6m/m most of the week, so probably was running too fast all week! I'd like to get back under 17 for a 5k and on a quicker course and on some fresher legs i think I'd gotten ~17:30 on saturday. So that's a decent starting point I guees.

What's in a "PLAN"

I think i'm pretty much off the plan i had posted earlier. big surprise.

Week 4-14-08

Monday- nada. flew back from Baltimore. it was a great trip and great to see steph. i'm sure it will make the next week easier for her to get thru. was surprised how well gannon traveled.

Tuesday- :30 w/ 5x30sec and. later went on :40 walk with gannon and miles

Wednesday- :31

Thursday- :29 2/ 3x30sec and 1x~ 1/4 mile in 72

Friday- 0 steph home from balitmore

Saturday- 0 at Kacies track meet in yutan all day. she placed in the mile and 2 mile. the coach made her run an open 400 for some reason.

Sunday- :27

Weekly recap

Week of 4-7-08

Monday- 5mi w/ Ken at lunch. Did 1.5m tempo in 8.07 (5.25). Felt pretty smooth. 120 sit ups
Tuesday- 3.75mi in 21:59 (5:52). Stiff neck, upset stomach, cold? 25 push ups
Wednesday- 31 min at lunch. Easy pace entire way. Weather was ok, looks like storms are brewin’ for later in the week. Gannon and I are heading to Baltimore Friday morning to see Steph as she’s there for two weeks. She just can’t go that long with seeing her baby (Gannon, not me!).
Thursday- nada. Packing for the trip
Friday- zilch. Got into Baltimore just 3 hours late! Gannon was tremendous.
Saturday- 35min thru the inner harbor, up fed hill, back around the harbor and out to fell’s point and back. Felt good.
Sunday- from the hotel to fells point and back. Thru in some (3-4) strides. Felt pretty quick

about 23mi for the week. a little low, even for me, but with two days missed b/c of travel not too bad. had a great time in baltimore...steph was very happy to see Gannon (and me!)

Although I admittedly have been slacking on the training as of late...I still have a goal to run a decent road mile in mid-July on a relatively "slow" course. The course is flat enough but there is a gradual 180' turn followed by a 90' turn back to back that hinders a good personal time.

So with that, I have laid out a planned. It's based mainly on a plan on this.

Here it is, any comments?

04/09/2008
30min
04/10/2008
30/strides
04/11/2008
30
04/12/2008
45
04/13/2008
60
04/14/2008
30/s
04/15/2008
30
04/16/2008
30/s
04/17/2008
30
04/18/2008
30/s
04/19/2008
novartis 2m (road)
04/20/2008
60
04/21/2008
30/s
04/22/2008
5*3'
04/23/2008
30
04/24/2008
30
04/25/2008
30/s
04/26/2008
neb city 5k
04/27/2008
60
04/28/2008
30/s
04/29/2008
6*2'
04/30/2008
30
05/01/2008
30
05/02/2008
30
05/03/2008
45
05/04/2008
60
05/05/2008
4*3'30
05/06/2008
30
05/07/2008
30
05/08/2008
30/s
05/09/2008
30
05/10/2008
45
05/11/2008
60
05/12/2008
30/s
05/13/2008
5*3'
05/14/2008
35
05/15/2008
30
05/16/2008
30
05/17/2008
tt (time trail)1/2mi
05/18/2008
45
05/19/2008
30
05/20/2008
30/s
05/21/2008
2x5x30
05/22/2008
30
05/23/2008
30/s
05/24/2008
tt 2
05/25/2008
45
05/26/2008
30
05/27/2008
6*2'
05/28/2008
35
05/29/2008
30
05/30/2008
30
05/31/2008
tt 1m
06/01/2008
54
06/02/2008
6*1'
06/03/2008
30
06/04/2008
2*3*90
06/05/2008
30
06/06/2008
30/s
06/07/2008
havelock 3k
06/08/2008
45
06/09/2008
35/s
06/10/2008
35
06/11/2008
30
06/12/2008
8*90
06/13/2008
30
06/14/2008
tt 2
06/15/2008
45
06/16/2008
30
06/17/2008
5*90
06/18/2008
30
06/19/2008
35
06/20/2008
30
06/21/2008
tt 1/2mi
06/22/2008
45
06/23/2008
5*90
06/24/2008
60
06/25/2008
6*2'
06/26/2008
30
06/27/2008
30/s
06/28/2008
lucky 5k
06/29/2008
45
06/30/2008
8*90
07/01/2008
30
07/02/2008
35
07/03/2008
30
07/04/2008
30
07/05/2008
tt 1/2mi
07/06/2008
45
07/07/2008
35/s
07/08/2008
30
07/09/2008
30/s
07/10/2008
30
07/11/2008
30/s
07/12/2008
30
07/13/2008
lincoln mile

Week of 3-31 to 4-6-08

Monday- 3m at lunch. 1.5mi tempo in 7:49 w/ 2:38 ½ mi split. Pace=5:13. Did 15 push ups.

Tuesday - 3m in Wilderness Park. Felt good on the trails. Did 4x1min just to speed it up a little.

Wednesday- 3.5m from home before dinner. Thru in 1x3’ and 1x1’. Did 20 pushups

Thursday- nada, zip, zilch

Friday- 4 x ½ mi in 2’30, 2’23, 2’27, 2’23 w/ rests of 3’22, 3’28, 3’30. Total time running 30min. Felt lot better than last ½ mi workout. Tried to relax thru ~ ¼ and then push. Did the workout up 48th rather than on bike path. Liked it better as less traffic concern. Probably one of the best single workouts I’ve had in a number of years.

Saturday- getting ready for post prom

Sunday- :50 min walk with Gannon and Miles. Later in the night did 6mi on the elliptical machine mixing up intensities to pass the time.