Last Wednesday, I ran 3 x 1600 in 6:46, 6:37 and 6:39, with 800 jog between each. Wore trainers. Warmed up 3 miles, 4 strides, 6 diagonals with spikes, 4 x 200 after the 1600s (--, 43, 43, 42)
Saturday, I was in my hometown and ran the first two miles of the 4-mile race there, backwards. The first mile was at tempo pace in 7:38 and the second was 7:11 at 10k pace. Total: 14:49
Today was 6 x in/outs which is a 400 at 5k pace and another 400 at faster than easy pace (about 15-20 seconds slower than 5k per lap), no rest between each in/out. My 5k laps were at 98, 97, 99, 97, 99, 97 and the total was 21:32 (for 3 miles). I thought that was pretty sweet.
Morning Weight: 148.5 (yesterday)
Miles Today: 10.5
Other Exercise: brick workout with ~45 min. on the bike
Total Miles this Week: 36.5
Wednesday, April 19, 2006
Sunday, April 09, 2006
Two more Pretty Good Workouts
So, that last workout left me tired until Thursday/Friday. The following are the results from my two workouts last week...
Wednesday: Stanford Track inner lane. 3 mile wm, 4 strides, 6 long accelerations (it was dark and raining and the inside of the track was muddy, so I did them on the track instead of on the infield.), 4x800 at 3k pace w/ 400 recovery (w/ spikes) Puddles galore on the track surface. (3:05, 3:07, 3:08, 3:04), w/ David. 2.5 mile cool down.
Saturday: Palo Alto HS, 3.5 mile wm, 4 strides, 6 long accelerations (on the track, the infield was muddy, ew.), 3 sets of 4x400, 100 jog between 400s, 500 jog between sets. Last 400 in a set was at 5k pace, the rest were at 10k. (102,102,100,94, 104,100,101,95, 102,101,101,95), 2 mile cool down.
Morning Weight: 151 (after bowl of cereal)
Miles Today: 10 miles
Other Exercise:none
Total Miles this Week:10 miles
Wednesday: Stanford Track inner lane. 3 mile wm, 4 strides, 6 long accelerations (it was dark and raining and the inside of the track was muddy, so I did them on the track instead of on the infield.), 4x800 at 3k pace w/ 400 recovery (w/ spikes) Puddles galore on the track surface. (3:05, 3:07, 3:08, 3:04), w/ David. 2.5 mile cool down.
Saturday: Palo Alto HS, 3.5 mile wm, 4 strides, 6 long accelerations (on the track, the infield was muddy, ew.), 3 sets of 4x400, 100 jog between 400s, 500 jog between sets. Last 400 in a set was at 5k pace, the rest were at 10k. (102,102,100,94, 104,100,101,95, 102,101,101,95), 2 mile cool down.
Morning Weight: 151 (after bowl of cereal)
Miles Today: 10 miles
Other Exercise:none
Total Miles this Week:10 miles
Monday, April 03, 2006
Good hard workout. Finally
I finally had a long, hard workout that I finished. On Saturday. Yay! It was 3.25 mile wm, 4 strides, 6 diagonals, 4x1600 @ 10k pace (6:58,7:01,6:59,6:48) w/ 400 jog between each and 800 jog after the last one, 4x200 w/ 200 jog (43,44,44,43), 2 mile cd. Yay! I was totally wasted after that. I still feel dead today. (But in the Tri class, we did a bike workout and a running workout, so..... it could be a combo of both.) Oh yeah. I've been taking a triathlon class at the gym and it is pretty fun. Monday/Wednesday at lunch (11:30-1). Today we did a bike workout w/ 5 minute intervals of different stuff (sprinting, hill climbing, etc), and then we ran on the treadmill w/ 4x(10 minutes on and 2 minutes walking) increasing pace or incline during the time chunk. I didn't go fast. I stayed right around 8 min/mile pace for the running. Still, I'm totally pooped.
Morning Weight: 151
Miles Today: 6.75
Other Exercise: spinning for 30 minutes
Total Miles this Week: 6.75
Morning Weight: 151
Miles Today: 6.75
Other Exercise: spinning for 30 minutes
Total Miles this Week: 6.75
Log for half week of 3/15-3/18
Wednesday: 148.5
9 miles: 3 mile wm, 4 strides, 8 diagonals, 6xin/outs (5k/MP), Palo Alto HS track.(6:5?, 7:14, 7:16) (14:30 for last 8 laps), 2 mile cool down.
2 miles: 10 minute wm on treadmill, spin workout for about an hour or so (OUCHIE) I was making it rain on the ground. ew. Then we got to run (yay!) on the treadmill for about 10 more minutes, slowly increasing speed. I was doing sub-8 pace at the end and feeling good. I was suprised that my legs un-jellofied pretty quickly. Talk about a confidence booster!
oatmeal w/ cranberries and brown sugar[200], 2 egg whites[50], fresh pineapple[100], mocha[50], 2 hershey nuggets[150], salad[150], corn chowder[250], veggie strombolli[300], TJ choc. square[70], egg salad sandwich[400], yogurt[150], tortilla[110] = [1980]
Thursday: 147
7 miles: out on Junipero Serra for an hour, slowly.
PDI breakfast[350], banana[100], mazing bar and TJ square[150], M&Ms [100], soup, salad and veggies w/ rice [500], PDI cookies [300], ...= [1500]
Wow. I couldn't even finish a half week. Being stressed at work stinks. I won't stop trying to eat right!
9 miles: 3 mile wm, 4 strides, 8 diagonals, 6xin/outs (5k/MP), Palo Alto HS track.(6:5?, 7:14, 7:16) (14:30 for last 8 laps), 2 mile cool down.
2 miles: 10 minute wm on treadmill, spin workout for about an hour or so (OUCHIE) I was making it rain on the ground. ew. Then we got to run (yay!) on the treadmill for about 10 more minutes, slowly increasing speed. I was doing sub-8 pace at the end and feeling good. I was suprised that my legs un-jellofied pretty quickly. Talk about a confidence booster!
oatmeal w/ cranberries and brown sugar[200], 2 egg whites[50], fresh pineapple[100], mocha[50], 2 hershey nuggets[150], salad[150], corn chowder[250], veggie strombolli[300], TJ choc. square[70], egg salad sandwich[400], yogurt[150], tortilla[110] = [1980]
Thursday: 147
7 miles: out on Junipero Serra for an hour, slowly.
PDI breakfast[350], banana[100], mazing bar and TJ square[150], M&Ms [100], soup, salad and veggies w/ rice [500], PDI cookies [300], ...= [1500]
Wow. I couldn't even finish a half week. Being stressed at work stinks. I won't stop trying to eat right!
Subscribe to:
Posts (Atom)