Monday PM 10k in 48mins with Melissa and Uta
Tuesday Off
Wednesday 6PM 10k in 42:05
Thursday 3:30pm Exercises, drills and massage with Anna
6:30PM 4miles in 26:15
Friday 6PM 5 mile vermont loop, 33:23, drills-13mins, 8x20 second strides with jog back rests
Saturday PM 4.2 miles around fields at Phillips, some with Uta
Sunday AM 15min warm up, light drills, couple strides, Race Lone Gull 10k (USATF-NE championships) CMS needed a 5th man and I needed a baseline for my fitness… I finished 29th in 32:36. I'm certain that is my worst finish at a Grand Prix.. That said I would have been happy with it during my time as an Undergrad. It isn't pretty but it isn't the worst I thought I could run.
Splits 5:15, 10:33, 15:37, 20:54, 26:02, 31:24. no cool down already my longest steady run tot. 8.5
PM 90mins Bikram yoga
Summary 35 miles or so. So I have my base fitness. Now it is time to improve on it. No small way to go but it could be worse. Hope your running is going well.
Sunday, September 25, 2016
Sunday, September 18, 2016
Weekly training September 12 to 18, 2016
Monday Off- meetings after school
Tuesday 4 miles, 27:25, drills
Wednesday 3.1 miles around neighborhood, forgot to write down the time
Thursday Off went to Red Sox game
Friday 5.25 miles with Melissa and Uta, 40:19
Saturday 25mins jogging at Shed park in Lowell with Uta, drills and 8x20 second strides- probably just over 100m very controlled focus on good form.
Sunday AM bikram yoga, 90mins hot yoga
late AM 6.25 miles with Melissa and Uta, 48mins.
Summary yup not much in the right direction there. Basically in a holding pattern until I get a bit more info on how my healing is going along. So I'll either be ramping it up more quickly after Wednesday or staying very slow… We'll see. Either way I'm planning on racing the long gull 10k to get a base line on my fitness. I really have no idea what to look for other than I expect it will be bad.
Tuesday 4 miles, 27:25, drills
Wednesday 3.1 miles around neighborhood, forgot to write down the time
Thursday Off went to Red Sox game
Friday 5.25 miles with Melissa and Uta, 40:19
Saturday 25mins jogging at Shed park in Lowell with Uta, drills and 8x20 second strides- probably just over 100m very controlled focus on good form.
Sunday AM bikram yoga, 90mins hot yoga
late AM 6.25 miles with Melissa and Uta, 48mins.
Summary yup not much in the right direction there. Basically in a holding pattern until I get a bit more info on how my healing is going along. So I'll either be ramping it up more quickly after Wednesday or staying very slow… We'll see. Either way I'm planning on racing the long gull 10k to get a base line on my fitness. I really have no idea what to look for other than I expect it will be bad.
Sunday, September 11, 2016
Training September 5 to 11, 2016
Monday noon 3.1 around the neighborhood doing jog 7mins walk 1min. 20:05
Tuesday 3:30pm cross training with Anna
6pm 3.1 around the neighborhood doing jog 8 walk 1min, 20:52
Wednesday PM 9.25 miles of 7mins jog, walk 1min, in 1:01:55
Thursday PM 3.1 around the neighborhood, jogged 9mins walked a minute, jogged the rest, 20:36
Friday off
Saturday AM something around 9miles around Shed park in Lowell while Melissa worked out with Anna, 1:02:05
Sunday 1PM 22:14 easy around phillips fields with Melissa and Uta, then drills, then 6x100m aiming for 20 seconds focus on good form and feeling easy, 18.6 for the first one then between 18.9 and 19.7 for the rest. total about 4 miles
4PM bikram yoga
Summary just over 30 miles for the week nothing flashy… did cross training exercises as well. Long way to go. Hope you're well and your running is going better than mine.
Tuesday 3:30pm cross training with Anna
6pm 3.1 around the neighborhood doing jog 8 walk 1min, 20:52
Wednesday PM 9.25 miles of 7mins jog, walk 1min, in 1:01:55
Thursday PM 3.1 around the neighborhood, jogged 9mins walked a minute, jogged the rest, 20:36
Friday off
Saturday AM something around 9miles around Shed park in Lowell while Melissa worked out with Anna, 1:02:05
Sunday 1PM 22:14 easy around phillips fields with Melissa and Uta, then drills, then 6x100m aiming for 20 seconds focus on good form and feeling easy, 18.6 for the first one then between 18.9 and 19.7 for the rest. total about 4 miles
4PM bikram yoga
Summary just over 30 miles for the week nothing flashy… did cross training exercises as well. Long way to go. Hope you're well and your running is going better than mine.
Monday, September 5, 2016
Training August 29 to September 4, 2016.
Monday PM 3.1 miles around neighborhood of 5mins run to 1min walk. 21:35. Drills after.
Tuesday PM 9.1 miles of 5mins run to 1 min walk, 1:03:02
Wednesday PM 3.1 miles around neighborhood of 5mins run to 1min walk, 21:07. Drills after.
Thursday PM 9.1 miles of 6mins run to 1min walk, 1:00:02.
Friday AM bikram yoga for 90mins.
Saturday mid day- 3.1 miles around neighborhood of 6mins run to 1min walk in 19:46
Sunday AM 9.25 miles of 7mins run to 1min walk in 1:02:34. drills after
Summary 36.7 miles. This is one slow build up. Stress fracture leg feels fine. Basically my form is very different after all the weeks of exercises so I'm being very careful coming back to avoid any more issues, hopefully… Other than that just continuing with the daily exercises and settling back into working. Hope you are training better than me!
Tuesday PM 9.1 miles of 5mins run to 1 min walk, 1:03:02
Wednesday PM 3.1 miles around neighborhood of 5mins run to 1min walk, 21:07. Drills after.
Thursday PM 9.1 miles of 6mins run to 1min walk, 1:00:02.
Friday AM bikram yoga for 90mins.
Saturday mid day- 3.1 miles around neighborhood of 6mins run to 1min walk in 19:46
Sunday AM 9.25 miles of 7mins run to 1min walk in 1:02:34. drills after
Summary 36.7 miles. This is one slow build up. Stress fracture leg feels fine. Basically my form is very different after all the weeks of exercises so I'm being very careful coming back to avoid any more issues, hopefully… Other than that just continuing with the daily exercises and settling back into working. Hope you are training better than me!
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