Sunday, August 23, 2009

week of 17 August

Hills 7
Foam Roller Exercises 1-2 x this week
Weights 1-2x week-on days of your choice
Core 100 1-2 x week – 100 total reps of ab/back exercises
5 weeks to goal 10k
MPW 53 -- 49.9 + 30' swimming

Monday, Aug 17
5-7 miles easy
7.0 @ 9:29 outside.

Tuesday, Aug 18
7-8 mile total moderate run including SNW and 2-3 sets of, 30, 20, 10 sec hills @ mile to 3k effort w/easy jog down rests. Finish run 5 strides

7.85 miles. In California. 3 @ 9:33 on hotel treadmill waiting for it to get light, then 4.85@8:21/145 outside. No hills, so just went fast for 3 x (30,20,10).

Wednesday. Aug 19

AM: Flew back from California on 6:45am flight
PM: I realized, I couldn't run Th morning, so I did Th's run. On treadmill. Only did 9.0 (of 9-11) b/c it was 8:40pm when I finished. Did 8 x 5' @ 9:13 & 5 deg incline (my usual LT incline). Hitting 179 at the end of the last interval, so definitely HM effort at least.
I obviously didn't get in XT or weights.

Thursday, Aug 20
9-11 mile total moderate run including 7-8 x 5 min hills @ HM effort w/1 min jog rests. Finish run w/3 x 150m cutdowns


Friday, Aug 21
4-5 mile jog

5.0 @ 9:29 on treadmill again.
PM: Chiropractor and first experience with ART. I was already getting much better in the last week, so I'm afraid I won't be able to tell what's fixing me. There are a couple of very isolated painful spots on my IT band up towards my hip and maybe that's part of the problem. I get my gait video taped next Thursday.
No time for elliptical at work with the chiro appt and it was thundering when I got home, so no swimming either.

Saturday, Aug 22
8 mile easy run including 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 5k effort and the last stride @ mile effort.
8.0 @ 9:08. More on the treadmill. I've been avoidign outside!

Sunday, Aug 23
12-14 mile total moderate run including 5 x 1 miles (run the first .75 miles @ 10k effort then run the last .25 mile @ 5k effort). 5 min jog rest between reps

Thought of going outside, but the thought of doing these in full sun and 80 degrees, kept me on the 'mill. Again.

Used 9.2 (6:31) and 8.9 (6:44) for 5k and 10k paces. Messed up on first rest and only took 1 minute! I figured it out near the end of my second repeat and then took 9 minutes (1 + 9 = 10) and then 5 minutes rest for the rest. I was surprised I made it through this. My max hr's for the repeats were 179, 182, 185, 191, and 194! I planned to do 2 cooldown for 14 total, but I swear I find jogging afterwards mentally tougher. On the roads, you have no choice but to get home. Today I stopped at 13.0.

PM: Foam roller, core 100, and swimming.

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