Big running week this week, and thats about it. I did try yoga for the first time on Thursday night. I was sore for 4 days. I think it is just getting the cobwebs out and holding stretches, but I felt pretty good afterwards, hence the uptempo running on Friday.
Monday, 8 miles Treadmill
Tuesday, 8 miles outside in the rain
Wednesday, 8 miles Treadmill
Thursday, 8 miles outside
Friday, 8.5 miles, with 5 at 155-160HR
Saturday, 15.5 miles, felt pretty good
Sunday, 8 miles Treadmill
64 for the week, a new high. I will now start adding in some "Hadd Style" higher heart rate running. The idea is to keep the majority of the miles in the 145-150HR range, and do two run per week at 155-160. Over time bumping the higher HR running up to 160-165, then 165-170, and finally 170-175. This will complete the base and get me ready for higher intensity work. I may just stick with this scheme, and not get into the typical speedwork. Hopefully the pace at all HR's will increase over time. The plan is to spend 6 weeks at each level.
Thursday, December 21, 2006
Monday, December 11, 2006
Week of December 4th, 2006
Brrr!! Another super cold week, mostly single digits all week. This forced most of my running indoors. I did manage to get outside for a run on Saturday, all bundled up, but it was not fun. I also managed to go for a bike ride this week. It was a Spinervals workout on the trainer, but hey, after not being on the bike since the cross race, it went pretty well.
Monday: 6 miles, treadmill
Tuesday: 8miles, treadmill
Wednesday: 8 miles, treadmill
Thursday: 8 miles, treadmill
Friday: 4.5 miles, treadmill (3x1 mile @ 6' pace, one minute recovery)
Saturday: 13.5 miles, outside 7:40 pace, super windy and lots of snow on the sidewalks.
Sunday: 90 minute Spinervals 22, 12 miles, treadmill
Thats right, if my math skills haven't failed me, thats 60 miles of running this week, a new record. The plan is to add 2 more bike rides this week, so that'll be 7 days running, 3 days riding, with a lot of riding at or above FT. Based on the Spinervals workout, FT is about 280ish. Looking for 315 by March 24th. That should put me at 2:20 half IM pace @ 80% of FT.
Friday was Lisa's 24th birthday. We went to dinner with our parents, as it was pretty much the first time they had all met. It only took 3 1/2 years to do. Had a few too many Vanilla Stoli and cokes at Bamboo Room, but it was a really good time, especially when Bradley, Pilch, and Krezel randomly showed up. Happy Birthday honey!
Monday: 6 miles, treadmill
Tuesday: 8miles, treadmill
Wednesday: 8 miles, treadmill
Thursday: 8 miles, treadmill
Friday: 4.5 miles, treadmill (3x1 mile @ 6' pace, one minute recovery)
Saturday: 13.5 miles, outside 7:40 pace, super windy and lots of snow on the sidewalks.
Sunday: 90 minute Spinervals 22, 12 miles, treadmill
Thats right, if my math skills haven't failed me, thats 60 miles of running this week, a new record. The plan is to add 2 more bike rides this week, so that'll be 7 days running, 3 days riding, with a lot of riding at or above FT. Based on the Spinervals workout, FT is about 280ish. Looking for 315 by March 24th. That should put me at 2:20 half IM pace @ 80% of FT.
Friday was Lisa's 24th birthday. We went to dinner with our parents, as it was pretty much the first time they had all met. It only took 3 1/2 years to do. Had a few too many Vanilla Stoli and cokes at Bamboo Room, but it was a really good time, especially when Bradley, Pilch, and Krezel randomly showed up. Happy Birthday honey!
Monday, December 04, 2006
Week of November 27th, 2006
This was a roller coaster week for fitness. It started out really warm, and got really cold, and we were hit with our first snow. In the middle of it all, I got punched in the stomach with some kind of flu. Sweats, chills, it felt like someone had my stomach/intestines in a kung fu grip. Tuesday was the worst, and felt a little better Wed till the end of the run. I could feel hints of pain on Thursday and Friday, but I toughed it out. 50 miles again this week, bound to the dreadmill all weekend. Not too bad for how bad I felt, and a day off.
Monday: 8.35, felt good, low 7 pace
Tuesday: 8.15, couldnt get heart rate down, felt awful (flu symptoms started)
Wednesday: Off, trying to recover
Thursday: 5.5 with Todd, felt pretty decent, but slow. Pain came at the end
Friday: 8 miles, Treadmill
Saturday: 8 miles on treadmill
Sunday: 12 miles on treadmill.
I have been doing easy progressive runs on the treadmill. Started at 8 minute pace, rolling course and raising the speed .1mph every mile, so the 12 miler finished at around 7 minute pace. I'll bump the starting speed every week, and see what happens. I like to go 5k-10k pace for the last couple minutes, because strides on the treadmill are dumb.
Looking into next week, I will get back on the bike. For real this time. Also, I want to add some upper body lifting since I am not swimming. The Plasma is set up on the trainer, and I spread the aerobars a bit, so it will relieve tension on my shoulders. Higher wattages feel so much easier on that bike, I need to copy that geometry at a shallower seat angle. Very nice..
Monday: 8.35, felt good, low 7 pace
Tuesday: 8.15, couldnt get heart rate down, felt awful (flu symptoms started)
Wednesday: Off, trying to recover
Thursday: 5.5 with Todd, felt pretty decent, but slow. Pain came at the end
Friday: 8 miles, Treadmill
Saturday: 8 miles on treadmill
Sunday: 12 miles on treadmill.
I have been doing easy progressive runs on the treadmill. Started at 8 minute pace, rolling course and raising the speed .1mph every mile, so the 12 miler finished at around 7 minute pace. I'll bump the starting speed every week, and see what happens. I like to go 5k-10k pace for the last couple minutes, because strides on the treadmill are dumb.
Looking into next week, I will get back on the bike. For real this time. Also, I want to add some upper body lifting since I am not swimming. The Plasma is set up on the trainer, and I spread the aerobars a bit, so it will relieve tension on my shoulders. Higher wattages feel so much easier on that bike, I need to copy that geometry at a shallower seat angle. Very nice..
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