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
Wednesday, April 9, 2008
Monday, April 7, 2008
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.
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.
Tuesday, March 25, 2008
Monday- :43 at the cemetery. Took Miles and he played in the dirt while I ran. Just an easy effort with some strides at the end. ~6 miles
Tuesday- :40 pushing Gannon in the jogger. Felt pretty good until the last couple steep hills then I could really feel the effort of pushing him. ~5 miles
Wednesday- :30 w/ 4x800 on the bike path. Splits of 2.26,29.36,31. I’m pretty much lost on what happened on the 3rd rep, didn’t feel like it was any slower than the other. Avg. of 2:30.5 which was about 2 seconds faster than last weeks avg.
Thursday - :30 on ET. Home with Miles. Weather really sucked and didn’t want to take him out in it. So just worked out indoors. Boring.
Friday- Home with Gannon…nothing.
Saturday- Suppose to race today, but stuck in STOP class, then guitar lessons, then to the school play. Nothing.
Sunday- 4mi around the section in the morning. Probably the earliest run of the year. Felt good…after two days off!
Tuesday- :40 pushing Gannon in the jogger. Felt pretty good until the last couple steep hills then I could really feel the effort of pushing him. ~5 miles
Wednesday- :30 w/ 4x800 on the bike path. Splits of 2.26,29.36,31. I’m pretty much lost on what happened on the 3rd rep, didn’t feel like it was any slower than the other. Avg. of 2:30.5 which was about 2 seconds faster than last weeks avg.
Thursday - :30 on ET. Home with Miles. Weather really sucked and didn’t want to take him out in it. So just worked out indoors. Boring.
Friday- Home with Gannon…nothing.
Saturday- Suppose to race today, but stuck in STOP class, then guitar lessons, then to the school play. Nothing.
Sunday- 4mi around the section in the morning. Probably the earliest run of the year. Felt good…after two days off!
Sunday, March 23, 2008
Recap of the Week
Happy Easter!
Well it wasn't much of week in terms of mileage, but the quality was ok.
m- 0
t- 4m tempo
w- 4 x 1/2 mi repeats on the bike path with Ken
r- 3m recovery
f- 4m tempo
s-0
s-0
Like i said it isn't much in mileage! didn't run a step over the weekend. Saturday had to go to church by 8 to help with spring clean up. then steph took kacie into town to get prom dress. then i had guitar lessons. sunday was spent at church at 8 again (b-fast) and then the rest of the day with family. walked in the door at 730pm.
this week want to get in 6-7 runs.
Well it wasn't much of week in terms of mileage, but the quality was ok.
m- 0
t- 4m tempo
w- 4 x 1/2 mi repeats on the bike path with Ken
r- 3m recovery
f- 4m tempo
s-0
s-0
Like i said it isn't much in mileage! didn't run a step over the weekend. Saturday had to go to church by 8 to help with spring clean up. then steph took kacie into town to get prom dress. then i had guitar lessons. sunday was spent at church at 8 again (b-fast) and then the rest of the day with family. walked in the door at 730pm.
this week want to get in 6-7 runs.
Friday, March 21, 2008
cruised 4m at lunch today in 24:16 with a closing 2:49 (5:38) 1/2 split. pretty windy out today, but it was downwind towards the end so that was nice. felt fresh and had some pop in legs from the start.
i am officially out of the mopac 5k set for next saturday. i have the distinct pleasure of attending STOP class for a ticket received last weekend on the way back from the Kansas wedding! oh well, would have been nice to race, but i've done that race and i've never been to STOP. :-)
hopefully get a decent run in tomorrow, because I would assume Easter will end up being in a 0.
later
i am officially out of the mopac 5k set for next saturday. i have the distinct pleasure of attending STOP class for a ticket received last weekend on the way back from the Kansas wedding! oh well, would have been nice to race, but i've done that race and i've never been to STOP. :-)
hopefully get a decent run in tomorrow, because I would assume Easter will end up being in a 0.
later
Thursday, March 20, 2008
1/2 mile on the road
well did 4 x 1/2 mile repeats with ken (co-worker) over lunch today. weather was warm but really windy. the wind was a real issue on the last one, that, and i was worn out!
anyway did a short warm up and then 2:26, 30, 30, 41. like i said i was hurting on the last one. it was a solid start though. ken was about 1 minute behind on most, but still much better than being out their solo!
easy run manana, adios
anyway did a short warm up and then 2:26, 30, 30, 41. like i said i was hurting on the last one. it was a solid start though. ken was about 1 minute behind on most, but still much better than being out their solo!
easy run manana, adios
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