Saturday, January 19, 2013

Just a log and return to normal training

After spending most of December eating and running "when I felt like it", I returned to my normal training routine just two weeks ago. Surprisingly there was not too much fitness lost, but I've still got a long road ahead of me.

Wednesday, Jan 2nd: 13.2 miles in 1:30 on treadmill
After 30min, 15 min @ 6:18, 2 rest, 10 min @ 6:15-6:03, jog, 10 min @ 6:1 5-6:03, jog, 5 min @ 5:56, 2 mile c/d @ 6:44

Thursday, Jan 3rd: 9 miles w/ Kelly, ab circuit, ab ball, lower body circuit, stretch

Friday, Jan 4th: 10 miles w/ strides (10)

Saturday, Jan 5th: 15 miles w/ 10 @ sub 6:30; 2 sections faster than marathon pace (15)

Sunday, Jan 6: 64 minutes, 200 sit-ups, leg lifts, squats  (8)
----

Monday, Jan 7: am: 82 min w/ 4x slow strides, pm: 30 min w/ 4x fast strides. (15)

Tuesday, Jan 8: am: 49 minutes @ 7:20 (7)

Wednesday, Jan 9: 2.5 mile w/u, 5x 1 mile @ 5:44, 38, 44, 39, 33, 2 mile c/d (10)
PM: ab workout

Thursday, Jan 10: 97 min, PM: 22 min w/ 4x strides (16)

Friday: AM: 53 minutes (7)

Saturday: 17 miles @ 645-6:59, few miles @ 6:30, felt tired. Extremely warm and humid (17)

Sunday: 65 minutes easy

- 80 miles
-----------
Monday: 80 minutes steady treadmill (11)

Tuesday: 2 mile w/u, 9x800m @ 0.5 incline, 5:39, 5:36, 5:33, 5:30, 5:30, 5:30, 5:30, 5:29, 5:27, 75 seconds recovery jog between
2 mile c/d (9)

Wednesday: AM: 72 minutes easy w/Micah  PM: 33 minutes easy treadmill (14)

Thursday: 50 minutes @ 7:30-7:08 (7)

Friday: am: 3 mile w/u, 5 miles @ progressive tempo at 6:23, 6:14, 6:04, 6:12, 6:05, + 10 min of short fast fartlek, 1.5 mile c/d (very early, very cold and lots of ice)
Pm: 3 miles w/ strides (14)

Saturday: 14.5 miles easy/moderate. Most of this run was fairly relaxed, 6:50-7:20. Didn't feel really motivated and didn't dress warm enough. Thank goodness for Boardtown Runners and fast friends.

4 comments:

Ana-Maria RunTriLive said...

So glad to see you back on the blog. ANd yes, v little fitness loss....and looks like you are getting serious about the core work. Somehow I always end up giving up on this part of training.

L.A. Runner said...

Your "get back into it" week is better than my best week! Hahha. I am super impressed- seriously! Question. What do you do for your "circuits?" I have a strength workout that I do from the Pete Pfitzinger book, but curious as to what you do. :)

Keep up the good work!

Murph. said...

What treadmill do you have?

Sunny 2 Runner said...

Welcome back to the grind! Impressive weeks back :-)