Todays training -
1. Long cycle -@20kgs 3:00
2. Clubbells Gamma cast to fron press -@15lgs 2x10
3. Alternating lunge -2x20
4. Pushups -125reps@5:00
5. Run - bike path 3.0
~
Good time to taper - feel like I'm walking a fine line of strength and speed and over all fatiuge at once. Still some hard runing to do but the time for distance is pretty much done until the 50. Tapering is actually harder for me than the training as I feel like I should always be doing more. I know better - and mostly I listen to my self. But still there's a nagging voice urging for more, faster and even more. Hopefully I know better by now. I am older f not a little wiser. We'll see.
Monday, October 31, 2011
Sunday, October 30, 2011
Training Log - Weekend Edition - 10/29-10/30/11
Saturday -
1. Run - bike path 20.0 (Bikilas LS)
2. Alternating lunges - 1x30
Sunday
1. Run - bike path 10.0 (Bikilas)
2. DB Complex#1 - 2x6@20lbs
3. Long cycle -@22kgs 1:00
4. Pullups/Pushups - (pullup ladders 1,2,3,4,5/10 pushups between ladders)
Pm -
Run- road/bike path 2.55 (Bikilas LS)
~
62+ miles for the week - ast of the high volume and a slow taper towards the 19th
1. Run - bike path 20.0 (Bikilas LS)
2. Alternating lunges - 1x30
Sunday
1. Run - bike path 10.0 (Bikilas)
2. DB Complex#1 - 2x6@20lbs
3. Long cycle -@22kgs 1:00
4. Pullups/Pushups - (pullup ladders 1,2,3,4,5/10 pushups between ladders)
Pm -
Run- road/bike path 2.55 (Bikilas LS)
~
62+ miles for the week - ast of the high volume and a slow taper towards the 19th
Friday, October 28, 2011
Training for today
Todays workout -
1. Long cycle -@20kgs 6:00
2. Alternating lunge - 1x16 1x20
3. Pushups - 125reps@5:00
4. Fit ball crunch - 1x30
~
Calling for snow tomorrow - puts a bit of a damper on my 20+ but it may be the last shot for another long run before Stone Mill. Not sure how far I would wish to push it before tapering.
1. Long cycle -@20kgs 6:00
2. Alternating lunge - 1x16 1x20
3. Pushups - 125reps@5:00
4. Fit ball crunch - 1x30
~
Calling for snow tomorrow - puts a bit of a damper on my 20+ but it may be the last shot for another long run before Stone Mill. Not sure how far I would wish to push it before tapering.
Thursday, October 27, 2011
Todays workout
1. Db Complex #1 1x6@10lbs 1x6@15lbs 1x6@20lbs
2. Jerk set -@20kgs 2:00 15 reps
3. Plank -1:00
4. Alternate lunges -1x20
5. Pullups/close grip chins - 5/5
6. Run - Fartlek 5:00 (Bikilas LS)
Pm
Run - 2.25 bike path (Bikilas)
~
62 plus miles since last Saturday and on track for 30+ for the upcoming weekend. Lst high volume week but I may sqeak in one more long run before the actual taper. All depends on how I'm feeling. So far - strong.
2. Jerk set -@20kgs 2:00 15 reps
3. Plank -1:00
4. Alternate lunges -1x20
5. Pullups/close grip chins - 5/5
6. Run - Fartlek 5:00 (Bikilas LS)
Pm
Run - 2.25 bike path (Bikilas)
~
62 plus miles since last Saturday and on track for 30+ for the upcoming weekend. Lst high volume week but I may sqeak in one more long run before the actual taper. All depends on how I'm feeling. So far - strong.
Wednesday, October 26, 2011
Todays Training
Todays Workout -
1. Long cycle-@16kgs 4:00 30 reps
2. Pushups -100 reps@4:50
3. Fit ball crunch 01x30
4. Run - 6.0 bike path
pm
1. Run - 2.6 bike path (Bikilas)
1. Long cycle-@16kgs 4:00 30 reps
2. Pushups -100 reps@4:50
3. Fit ball crunch 01x30
4. Run - 6.0 bike path
pm
1. Run - 2.6 bike path (Bikilas)
Monday, October 24, 2011
Todays Workout and Training Thoughts
Todays workout -
1. Long cycle -@20kgs 2:00
2. Shoulder complex -@15lbs(DB) Lateral raise/upright row/press 2x6
3. Alternating lunge -1x12 1x16
4. Pushups - 55reps@2:00
5. Run - trail 2.33 (Trail Glove)
Pm -
Run - 3.00 bike path
~
The goal is 60 miles for the week. This week and next are my only two planned high volume week before the taper begins for Stone Mill. Leading up to the race, the weeks haven't been filled with a great amount of vollume but some high quality races. So I feel a push for volume will be benificial and will work well with the previous races of the past few weeks. Time will tell.
1. Long cycle -@20kgs 2:00
2. Shoulder complex -@15lbs(DB) Lateral raise/upright row/press 2x6
3. Alternating lunge -1x12 1x16
4. Pushups - 55reps@2:00
5. Run - trail 2.33 (Trail Glove)
Pm -
Run - 3.00 bike path
~
The goal is 60 miles for the week. This week and next are my only two planned high volume week before the taper begins for Stone Mill. Leading up to the race, the weeks haven't been filled with a great amount of vollume but some high quality races. So I feel a push for volume will be benificial and will work well with the previous races of the past few weeks. Time will tell.
Saturday, October 22, 2011
Training for Today - 10/22/11
Todays training -
1. Run - bike path 20.00 (Bikilas LS)
2. Alternating lunge 1x10/pushups x20/lunge x12/pushups x20
Pm -
Run - road/bike path 2.0
1. Run - bike path 20.00 (Bikilas LS)
2. Alternating lunge 1x10/pushups x20/lunge x12/pushups x20
Pm -
Run - road/bike path 2.0
Friday, October 21, 2011
Training Thoughts and Training Log
Todays workout -
1. Long cycle -@20kgs 3:00 16 reps
2. Swings -@20kg 25/25
3. Plank - 1;00
4. Alternating lunge -1x24
5. Pushup routine -20/10/10/10 (reg/wide/bar/pike)
~
For now we have decided against a super long run for the weekend (50k) and opted for a 20+ with a double run option for both Saturday and Sunday. We'll still get in plenty of miles but it should be less stress on the body, especially after last weeks marathon. My goal will be 30 miles for the weekend which will leave me just short of 50 total. Count down for Stone Mill begins!
1. Long cycle -@20kgs 3:00 16 reps
2. Swings -@20kg 25/25
3. Plank - 1;00
4. Alternating lunge -1x24
5. Pushup routine -20/10/10/10 (reg/wide/bar/pike)
~
For now we have decided against a super long run for the weekend (50k) and opted for a 20+ with a double run option for both Saturday and Sunday. We'll still get in plenty of miles but it should be less stress on the body, especially after last weeks marathon. My goal will be 30 miles for the weekend which will leave me just short of 50 total. Count down for Stone Mill begins!
Thursday, October 20, 2011
Todays Workout -10/20/11
1. Long cycle-@20kgs 3:00 16 reps
2. Plank -1:00
3. Lunge/pullup/pushup -(circuit) 2x20/5/10
4. Run - 4.30 (Farltek)
PM
1. Run - bike path/road 2.5
2. Plank -1:00
3. Lunge/pullup/pushup -(circuit) 2x20/5/10
4. Run - 4.30 (Farltek)
PM
1. Run - bike path/road 2.5
Wednesday, October 19, 2011
Todays Workout - 10/19/11
Todays Workout -
1. Long cycle -@20kgs 5:00 23 reps
2. Sit-ups - 1x25
3. Pushups - 115reps@4:55
4. Alternating lunge -2x16
5. Run - bike path 3.0 (Bikilas LS)
PM
1. Run - bike path/road -2.0 (Bikilas LS)
1. Long cycle -@20kgs 5:00 23 reps
2. Sit-ups - 1x25
3. Pushups - 115reps@4:55
4. Alternating lunge -2x16
5. Run - bike path 3.0 (Bikilas LS)
PM
1. Run - bike path/road -2.0 (Bikilas LS)
Tuesday, October 18, 2011
Todays Training and Training Thoughts
Todays workout -
1. Long cycle-@20kgs 3:00
2. Plank-1:00
3. Alternating lunge -1x20
4. Pullups/chins - 23 reps@4:50
5. Run - bike path 4.10 (3 miles @tempo)
-
~
Feeling better today except for a cold I caught the day after the race. Races are tough on the imune system and tougher still with the thousands of people gathered together, Other than stuffed up I don't feel so bad - my legs were fatiuged (as to be expected) but had no trouble holding my tempo pace. I'll increase again as the weeks progress until I taper for Stone Mill. I'm considering some track work as well (must likely on treadmill) to strengthen legs and help pace. Usually my speed work has consited of fartleks (and will again) so the intervals (mostly 800 or 1ks) will be dofferent and we'll see what they bring to the table.
Thanks for reading!
1. Long cycle-@20kgs 3:00
2. Plank-1:00
3. Alternating lunge -1x20
4. Pullups/chins - 23 reps@4:50
5. Run - bike path 4.10 (3 miles @tempo)
-
~
Feeling better today except for a cold I caught the day after the race. Races are tough on the imune system and tougher still with the thousands of people gathered together, Other than stuffed up I don't feel so bad - my legs were fatiuged (as to be expected) but had no trouble holding my tempo pace. I'll increase again as the weeks progress until I taper for Stone Mill. I'm considering some track work as well (must likely on treadmill) to strengthen legs and help pace. Usually my speed work has consited of fartleks (and will again) so the intervals (mostly 800 or 1ks) will be dofferent and we'll see what they bring to the table.
Thanks for reading!
Monday, October 17, 2011
Training Log- 10/17/11
Today -
1. Long cycle -@20kgs 1:00
2. Swings -@20kg 22/22
3. Alternating lunge - 1x12 1x16
4. Pushups - 120reps@4:55
5. Run - bike path 2.5 (Bikilas LS)
1. Long cycle -@20kgs 1:00
2. Swings -@20kg 22/22
3. Alternating lunge - 1x12 1x16
4. Pushups - 120reps@4:55
5. Run - bike path 2.5 (Bikilas LS)
Sunday, October 16, 2011
Race Review - Baltimore City Marathon
I'm not going to do a (for me) traditional race review here - it was a big city city marathon with lots of money (well) spent and went off like clockwork. Samml races have lots of charm and the (few) things that go wrong usually and mostly add to the charm. With Baltimore it's the city and people who bring the charm. From scenic and historic neighborhoods to street corner, makeshift aid stations (serving beer shots)and a side trip through the zoo (alligators, skunks and penguins!)the race is al charm. And all hills. Although truthfully after my last few races the hills were less then intimidating. They still took a toll on the quads though.
For a race this big I still saw many freinds and races are starting to feel like a family gathering. That's a really great feeling to know that in a crowd of thousands that you're never really, truly alone. It's a nice reminder for our trip through life.
It was Matt's first marathon and although he didn't get the time he wanted he ran a great, smart race with many lessons along the way. Next marathon will be even better - unfortunetly he has to go through a 50 miler to get there! Moca ran her third marathon for the year (plus three 50ks, 3 halfs and a handful of 5ks) and this last on came on the tail end of a streak of 4 races in 5 weeks (including Air Force Marathon)and the toll was eveident but she pulled through strong and positive. Great training for her as she tackles her first 50 miler next month.
I ran a good race but could have ran it smarter. Not much of a taper for me after many races in last month and I came out with two fast of a pace - which nearly defeated the purpose of my Galloway program (don't want to here from the anti Galloway brigrade!)The plan was to run 4 and walk 1 and hold steady with a pace between 9:55 and 10:10. I ran 9:05 to 9:40 through mile 15 (2:07 at half) and cut walk breaks in half far to many times. I didn't have the kick I hoped for at the end but I wasn't spent (as I was last year) either. I ran the first half with Melissa who ran a tough as nails race with a sprained ankle at mile 3. She's not a walk break girl at all and we battled back and forth a bit (she tried her best to abide the Galloway rules - thanks Melissa!)and at mile 13 or so I pulled ahead and she made it a medical aid tent, got wrapped up and finished strong. With no more walk breaks!
So we're on to Stome Mill 50 next and this was a stop along the way. It's a great stop and one of my favorite races and a great way to get to know Baltimore. Come run with us next year! (yeah you)
This years race also convinced me that I have a sub 4 in me if not right now (but maybe) then real soon and I may look for a mid-winter race to try for it. Just a bit more tempo work and I'm there.
A big thanks to all who particpated in the Baltimore City Marathon - from races, pacers and volunteers and more!
Peace,
Eric
For a race this big I still saw many freinds and races are starting to feel like a family gathering. That's a really great feeling to know that in a crowd of thousands that you're never really, truly alone. It's a nice reminder for our trip through life.
It was Matt's first marathon and although he didn't get the time he wanted he ran a great, smart race with many lessons along the way. Next marathon will be even better - unfortunetly he has to go through a 50 miler to get there! Moca ran her third marathon for the year (plus three 50ks, 3 halfs and a handful of 5ks) and this last on came on the tail end of a streak of 4 races in 5 weeks (including Air Force Marathon)and the toll was eveident but she pulled through strong and positive. Great training for her as she tackles her first 50 miler next month.
I ran a good race but could have ran it smarter. Not much of a taper for me after many races in last month and I came out with two fast of a pace - which nearly defeated the purpose of my Galloway program (don't want to here from the anti Galloway brigrade!)The plan was to run 4 and walk 1 and hold steady with a pace between 9:55 and 10:10. I ran 9:05 to 9:40 through mile 15 (2:07 at half) and cut walk breaks in half far to many times. I didn't have the kick I hoped for at the end but I wasn't spent (as I was last year) either. I ran the first half with Melissa who ran a tough as nails race with a sprained ankle at mile 3. She's not a walk break girl at all and we battled back and forth a bit (she tried her best to abide the Galloway rules - thanks Melissa!)and at mile 13 or so I pulled ahead and she made it a medical aid tent, got wrapped up and finished strong. With no more walk breaks!
So we're on to Stome Mill 50 next and this was a stop along the way. It's a great stop and one of my favorite races and a great way to get to know Baltimore. Come run with us next year! (yeah you)
This years race also convinced me that I have a sub 4 in me if not right now (but maybe) then real soon and I may look for a mid-winter race to try for it. Just a bit more tempo work and I'm there.
A big thanks to all who particpated in the Baltimore City Marathon - from races, pacers and volunteers and more!
Peace,
Eric
Training Log - Weekend Edition - 10/16-10/16/11
Here's what the weekend brought -
Saturday -
1. Baltimore City Marathon - 4:27:08 (about medium effort - felt good)
Sunday -
1. Run - 4.20 bike path
2. Long cycle -@16kgs 3:00 23 reps
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -6/5
pm-
run -bike path 2.0
~
Not a bad effort on the marathon. Could have been (much) better - could have been (much) worse. I'm happy and it was a great training run for Stonemill. Plus I'm not wrecked from it - although my left knee is a bit wonky. Training stays intact through November 19th (then I rest)
Saturday -
1. Baltimore City Marathon - 4:27:08 (about medium effort - felt good)
Sunday -
1. Run - 4.20 bike path
2. Long cycle -@16kgs 3:00 23 reps
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -6/5
pm-
run -bike path 2.0
~
Not a bad effort on the marathon. Could have been (much) better - could have been (much) worse. I'm happy and it was a great training run for Stonemill. Plus I'm not wrecked from it - although my left knee is a bit wonky. Training stays intact through November 19th (then I rest)
Thursday, October 13, 2011
Race Thoughts and Training Log
Todays workout -
1. Foam roller/JS bands/joint mobility
2. Half snatch -@16kg 6:00 95 reps
3. Pushup routine - 20/10/10/10 (reg, close/wide/pike)
~
Usually start my workous as above but only record it when it's a
more in depth part of my workout (like before a race)
~
And the taper continues. I always seem to feel worse with the less I do - until the day I race and then I'm thankful for the taper.
No race predictions other than a finish and (hopefully) a smart race. I need to keep in mind it's a training run for a much larger race. Yet I still have some goals and one will be (as always) finish strong and (it would be nice) bring it in as much under 4:30 as I can without sacrificing recovery time. My head (and legs) tell me I have a 3:50 something in me right now. I just don't know how I would feel after racing such an effort and it's too big of a chance right now - I'm relly looking forward to another 50. So I'll take what my legs can give me on race day. It's as much as we can possibly ask.
1. Foam roller/JS bands/joint mobility
2. Half snatch -@16kg 6:00 95 reps
3. Pushup routine - 20/10/10/10 (reg, close/wide/pike)
~
Usually start my workous as above but only record it when it's a
more in depth part of my workout (like before a race)
~
And the taper continues. I always seem to feel worse with the less I do - until the day I race and then I'm thankful for the taper.
No race predictions other than a finish and (hopefully) a smart race. I need to keep in mind it's a training run for a much larger race. Yet I still have some goals and one will be (as always) finish strong and (it would be nice) bring it in as much under 4:30 as I can without sacrificing recovery time. My head (and legs) tell me I have a 3:50 something in me right now. I just don't know how I would feel after racing such an effort and it's too big of a chance right now - I'm relly looking forward to another 50. So I'll take what my legs can give me on race day. It's as much as we can possibly ask.
Wednesday, October 12, 2011
Todays workout
Todays workout -
1. Pushups -50reps@1:37
2. Pullups - 2x5
3. Vertical lift -@25lbs 5:00 103 reps
4. Pushups -50reps@1:40
5. Plank -1:00
6. Run - bike path 4.0
~
Last run before Saturdays race
1. Pushups -50reps@1:37
2. Pullups - 2x5
3. Vertical lift -@25lbs 5:00 103 reps
4. Pushups -50reps@1:40
5. Plank -1:00
6. Run - bike path 4.0
~
Last run before Saturdays race
Tuesday, October 11, 2011
Todays Workout and Daily Video
Todays training -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@16kg 6:00 71 reps
3. Deck squat/pushup/burpee/pullup - 2x10
4. Fit ball crunch -1x30
5. Run - bike path 4.0 (3@race pace)
And a vid to share -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@16kg 6:00 71 reps
3. Deck squat/pushup/burpee/pullup - 2x10
4. Fit ball crunch -1x30
5. Run - bike path 4.0 (3@race pace)
And a vid to share -
Monday, October 10, 2011
To Dance
Silence sings unheard...in
all but heart and
senses.
our song becomes this inner
symphony.
and we dance together in the
stllness of our minds.
Training Log and Training Thoughts
Todays Workout -
1. Long cycle -@20kgs 3:00
2. Pushups (bars) 3x10
3. Pullups/close grip chins - 25reps@4:50
4. Plank -1:00
5. Run - 2.50 bike path (Bikilas LS)
~
I have been tempted to keep a regular running schedule (higher milage) right up through the marathon as "officially" it's a training run for Stone Mill 50. But I am over do for a back off and I do wish to run is slightly faster than last year - so I'll taper and run through hard and heavy for another 3 weeks and then have a bit of a longer taper for the 50. Double runs will resume shortly and the Saturday or Sunday after the next will hopefully be our own Fat Ass 50k around Centenial Lake (13 times around) Should be fun! And it will be the last really long run before the 50. Stay tuned!
Eric
1. Long cycle -@20kgs 3:00
2. Pushups (bars) 3x10
3. Pullups/close grip chins - 25reps@4:50
4. Plank -1:00
5. Run - 2.50 bike path (Bikilas LS)
~
I have been tempted to keep a regular running schedule (higher milage) right up through the marathon as "officially" it's a training run for Stone Mill 50. But I am over do for a back off and I do wish to run is slightly faster than last year - so I'll taper and run through hard and heavy for another 3 weeks and then have a bit of a longer taper for the 50. Double runs will resume shortly and the Saturday or Sunday after the next will hopefully be our own Fat Ass 50k around Centenial Lake (13 times around) Should be fun! And it will be the last really long run before the 50. Stay tuned!
Eric
Sunday, October 9, 2011
Training Log Weekend Edition - 10/08-10/09/11
Saturday -
1. Run - bike path 9.70 (Bililas LS)
Sunday -
1. Run - trail 5.70 (NB Minimus)
2. Long cycle -@20kgs 4:00 20 reps
3. Pushups - 20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch/reverse crunch - 1x30/10
1. Run - bike path 9.70 (Bililas LS)
Sunday -
1. Run - trail 5.70 (NB Minimus)
2. Long cycle -@20kgs 4:00 20 reps
3. Pushups - 20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch/reverse crunch - 1x30/10
Saturday, October 8, 2011
Falling
and air moves in swift
caress against a
falling
leaf.
a stretch of earth becomes home in the
gift of its receiving.
Everthing must someday fall.
yet nothing falls
alone.
Friday, October 7, 2011
Training For Today and Race/Training Thoughts
Today -
1. jerk set -@20kgs 3:00
2. Pushups/pullups/close grip chins 110/20 (super set - ladders for pullups&chins 2/3/50
3. Fitball crunch/pike - 1x30/10
~
And now I taper - legs are beginniong to recover but still heavy and no sense pushing too hard right now. Part of me wants to train hard and hit some more milage this weekend to prepare for Stone Mill and don't worry so much about the marathon. But I think I will benifit more from running Baltimore with fresh(er)legs and continuing from there. Time will tell if I'm right or not. Either way I'll only do at must two more weeks (after marathon) of hard training before tapering (again) for the 50. It's been a good race year for me and I think I have the foundation to see me through. Again...we'll see.
1. jerk set -@20kgs 3:00
2. Pushups/pullups/close grip chins 110/20 (super set - ladders for pullups&chins 2/3/50
3. Fitball crunch/pike - 1x30/10
~
And now I taper - legs are beginniong to recover but still heavy and no sense pushing too hard right now. Part of me wants to train hard and hit some more milage this weekend to prepare for Stone Mill and don't worry so much about the marathon. But I think I will benifit more from running Baltimore with fresh(er)legs and continuing from there. Time will tell if I'm right or not. Either way I'll only do at must two more weeks (after marathon) of hard training before tapering (again) for the 50. It's been a good race year for me and I think I have the foundation to see me through. Again...we'll see.
Thursday, October 6, 2011
Todays Workout and Striders
Todays workout -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@20kg 3:00
3. Alternating lunge - 2x20
4. Pulups/close grip chins - 6/5
5. Plank -1:00
6. Run - bike path 4.6 (5 striders@100m for finish)
~
And how to do Strides
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@20kg 3:00
3. Alternating lunge - 2x20
4. Pulups/close grip chins - 6/5
5. Plank -1:00
6. Run - bike path 4.6 (5 striders@100m for finish)
~
And how to do Strides
Wednesday, October 5, 2011
Training Log - 10/05/11 and Video!
Todays Training -
1. Long cycle -@20kgs 3:00
2. Swings -@20kg 20/20
3. Pushups -115 reps@4:50 (various postitions)
4. Fit ball crunch - 1x30
5. Run - 5.30 bike apth (Bikilas)
~
10 days out from Baltimore - I would like to keep pushing hard but that would not be the wise thing to do. Taper begins (sort of) now with my long run being no more than 10-12 and an easy 5 for Sunday. It's been 3 weeks since I've hit a 20 but I belive the two weeks of hard racing will cover that more than well. In the mean time -
I'm getting excited for Stome Mill!
1. Long cycle -@20kgs 3:00
2. Swings -@20kg 20/20
3. Pushups -115 reps@4:50 (various postitions)
4. Fit ball crunch - 1x30
5. Run - 5.30 bike apth (Bikilas)
~
10 days out from Baltimore - I would like to keep pushing hard but that would not be the wise thing to do. Taper begins (sort of) now with my long run being no more than 10-12 and an easy 5 for Sunday. It's been 3 weeks since I've hit a 20 but I belive the two weeks of hard racing will cover that more than well. In the mean time -
I'm getting excited for Stome Mill!
Tuesday, October 4, 2011
Todays Workout - 10/04/11
Todays workout -
1. Long cycle-@20kgs 2:00
2. Plank- 1:00
3. One arm jerk -@20kg 3:00 40 reps
4. Pullups -20 reps@4:50 (various grips)
5. Run - 9.0 (8@tempo) bike path (Bikilas)
Pm
1. Run - 2.40 bike path (Bikilas LS)
~
Great tempo run today with 8 miles at a average pace of 8:21 (for the first 5 or 6 I was hitting in the low 8:09 and under)with a pr of 7.24 miles for the first hour. Not too bad after Satudays half. Slight discomoft in the top of my right fot though ( not while running but while walking the dogs of all things) so I'm thinking of slowing tgings down and getting ready for Baltimore in two weeks. Hopefully rest, ice and some icey hot will fix it up!
1. Long cycle-@20kgs 2:00
2. Plank- 1:00
3. One arm jerk -@20kg 3:00 40 reps
4. Pullups -20 reps@4:50 (various grips)
5. Run - 9.0 (8@tempo) bike path (Bikilas)
Pm
1. Run - 2.40 bike path (Bikilas LS)
~
Great tempo run today with 8 miles at a average pace of 8:21 (for the first 5 or 6 I was hitting in the low 8:09 and under)with a pr of 7.24 miles for the first hour. Not too bad after Satudays half. Slight discomoft in the top of my right fot though ( not while running but while walking the dogs of all things) so I'm thinking of slowing tgings down and getting ready for Baltimore in two weeks. Hopefully rest, ice and some icey hot will fix it up!
Monday, October 3, 2011
Todasy Training and Daily Video
Todays workout -
1. Long cycle -@16kgs 5:00 33 reps
2. Alternating lunge - 2x20
3. Pushup Routine -20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch - 1x30
5. Run - trail 3.14 (Trail Glove)
Pm
1. Run - road/bike path 2.36 (Sport Treks)
~
Threw in a mile walk with my friend Angela and that's it for the day. Sore, but recovering nicely from my effots Saturday. Hoping for a fairly high volume week and then begin tapering with a shorter long run Saturday and easy run on Sunday. Two weeks til Baltimore!
Here's Dr. Joel Fuhrman on the best diet for athletes
1. Long cycle -@16kgs 5:00 33 reps
2. Alternating lunge - 2x20
3. Pushup Routine -20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch - 1x30
5. Run - trail 3.14 (Trail Glove)
Pm
1. Run - road/bike path 2.36 (Sport Treks)
~
Threw in a mile walk with my friend Angela and that's it for the day. Sore, but recovering nicely from my effots Saturday. Hoping for a fairly high volume week and then begin tapering with a shorter long run Saturday and easy run on Sunday. Two weeks til Baltimore!
Here's Dr. Joel Fuhrman on the best diet for athletes
Sunday, October 2, 2011
Training Log - Weekend Edition - 10/01-10/02/11
Saturday
1. Freedom's run Half Marathon (Bikilas)
Sunday -
1. Run - bike path 7.5 (Sport Treks)
2. Long cycle -@20kgs 2:00
3. Pushups - 100reps@4:00
4. Pullups/close grip chins (alternating ladders) 1/2/3 (12 reps total)
5. Planl - :30
1. Freedom's run Half Marathon (Bikilas)
Sunday -
1. Run - bike path 7.5 (Sport Treks)
2. Long cycle -@20kgs 2:00
3. Pushups - 100reps@4:00
4. Pullups/close grip chins (alternating ladders) 1/2/3 (12 reps total)
5. Planl - :30
Race Review Freedom"s Run (Half Marathon) 2011
Another weekend - another week. This time is was Freedom's Run Half Marathon in Shepardstown West Virginia - a very hilly place to hold a race. The half marathonn is part of an all day event featuring a full marathon, Hlaf, 10k, 5k and a fun run. Race Director Mark Cucuzzella's - recent winner of the Air Force Marathon - hard work was evident in every aspect of the event - from Parking to after party everything was well thought out and geared for the runners pleasure and race pursuit. Great job and thank you Mark!
The weather was cold and rainy but after the humid conditions of last weeks Conestoga Trail Race it was a nice change and as proved later was a big determining factor in Matts race. I enjoy (for the most part) running and racing in rain so in no way did it detract from my enjoyment and from the looks on most peoples faces (aside from the usual "it hurts because I'm racing" look) they enjoyed it too. The full marathon winds through four National Parks - I believe thet the half only goes through two - and this is beautiful countryside (even the hills) that really makes a runner feel alive to run through. And I think I mentioned hills previously? There are hills! Fortunetely after a summer of Catctin and Last weeks Conestoga we were all well prepared for hills. And it showed as Matt smoked a 2:17 for a hugh 17 minute PR. Strong run Matt! This is after a week where both he and I were worried about "dead legs" from the effects of Conestoga and my (stupidly) adding goblets squats into my workout the day after the race. I worried about this up until Friday with my legs still sore. However race day - after the inital bottle-necking that lasted a bit longer due to the narrowness of the course begining and again on the C&O Canal my legs losen up nicely and I was able to run a 1:57 with the last 4 miles a nice clip with a pace into the low 8:00's (8:04 mile 12) and high 7:00's for the finish. For my second tough race in as many weeks I'm happy with this and it's great preparation for Baltimore's full and Stome Mill 50 in the upcoming weeks. Moca ran a 2:32 and on these hills after a very full and tough three weeks of racing (Air Froce Marathon - full,and Conestoga)that's a great run. Her schedule has been packed tight lately and these runs have served to provide the training for each upcoming race. Great job Moca!
I experimented with Jeff Galloway's run/walk method - something I often use in training but have never used in a road race before. My ratio was run 4 and walk :30 and it worked well after a little trouble at the start due to space and a crowded course. It served the exact pupose I had hoped it would - saving my legs for more training and allowing me to finish stronger at the end. The last 4 miles were walk free and faster then all previous miles. Really happy about that. This is the same plan I'll use for Baltimore and hopefully I'll have similar results.
Aside from the beautiful scenery, there was also ample parking and a great after party at the Bavarian Inn. A picture may surface of me holding a soft pretzle and a glass of beer. Only one of these was actually consumed and I'll let everyone guess which. I also got the chance to hang out with my friend Danny and see his beautiful wife (he married up) Christy who live in Shepardstown. Danny ran the 10k as a training run after injuring his foot a few months back and I'm happy to see him back on his (running) feet! Great seeing you guys!
So it was good day of running, racing and fun. If you haven't run this even mark it on your calander for next year. It's a tough, challenging course that will bring out the best in a runner. It certainly did for all of us. I'll be back next year for the full!
Thanks for reading!
The weather was cold and rainy but after the humid conditions of last weeks Conestoga Trail Race it was a nice change and as proved later was a big determining factor in Matts race. I enjoy (for the most part) running and racing in rain so in no way did it detract from my enjoyment and from the looks on most peoples faces (aside from the usual "it hurts because I'm racing" look) they enjoyed it too. The full marathon winds through four National Parks - I believe thet the half only goes through two - and this is beautiful countryside (even the hills) that really makes a runner feel alive to run through. And I think I mentioned hills previously? There are hills! Fortunetely after a summer of Catctin and Last weeks Conestoga we were all well prepared for hills. And it showed as Matt smoked a 2:17 for a hugh 17 minute PR. Strong run Matt! This is after a week where both he and I were worried about "dead legs" from the effects of Conestoga and my (stupidly) adding goblets squats into my workout the day after the race. I worried about this up until Friday with my legs still sore. However race day - after the inital bottle-necking that lasted a bit longer due to the narrowness of the course begining and again on the C&O Canal my legs losen up nicely and I was able to run a 1:57 with the last 4 miles a nice clip with a pace into the low 8:00's (8:04 mile 12) and high 7:00's for the finish. For my second tough race in as many weeks I'm happy with this and it's great preparation for Baltimore's full and Stome Mill 50 in the upcoming weeks. Moca ran a 2:32 and on these hills after a very full and tough three weeks of racing (Air Froce Marathon - full,and Conestoga)that's a great run. Her schedule has been packed tight lately and these runs have served to provide the training for each upcoming race. Great job Moca!
I experimented with Jeff Galloway's run/walk method - something I often use in training but have never used in a road race before. My ratio was run 4 and walk :30 and it worked well after a little trouble at the start due to space and a crowded course. It served the exact pupose I had hoped it would - saving my legs for more training and allowing me to finish stronger at the end. The last 4 miles were walk free and faster then all previous miles. Really happy about that. This is the same plan I'll use for Baltimore and hopefully I'll have similar results.
Aside from the beautiful scenery, there was also ample parking and a great after party at the Bavarian Inn. A picture may surface of me holding a soft pretzle and a glass of beer. Only one of these was actually consumed and I'll let everyone guess which. I also got the chance to hang out with my friend Danny and see his beautiful wife (he married up) Christy who live in Shepardstown. Danny ran the 10k as a training run after injuring his foot a few months back and I'm happy to see him back on his (running) feet! Great seeing you guys!
So it was good day of running, racing and fun. If you haven't run this even mark it on your calander for next year. It's a tough, challenging course that will bring out the best in a runner. It certainly did for all of us. I'll be back next year for the full!
Thanks for reading!
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