Tuesday, April 30, 2013

Deep



Saturday
Day off. Bike ride plus weights for the upper body.

Sunday
I ran from home to the bike path out and back adding two loops around the soccer fields. My legs were feeling great after two days off. I stopped to do a few pull ups. 68 minutes or over 9 miles.

Monday
Off.

Tuesday
Upper body weights.

Wednesday
Easy run around the soccer fields. I did 8 x short set of steps. My legs felt good, but a little tired.

Thursday
Hard day. The nasal congestion and allergies were horrible. Very short run, no more the 25 minutes, two loops around the soccer fields. Bike ride plus pull ups.

Friday
Two bike rides plus upper body weights.


Sunday, April 21, 2013

???



Saturday
Day off. Bike ride plus weights for the upper body.

Sunday
Back to the Mt Burdell area. Nice run from the gate, to the right on the rolling hills until I reached the long steep hill to the top. After a long climb I made right on the paved fire road to the gate, turned around and started my way back going down this steep loose rock terrain. My legs felt great going down hill. 49:09.

Monday
Weights for the upper body.

Tuesday
I ran the usual bike path route. I added .30 miles to complete the five miles distance. My legs felt good. Hot weather. I covered the five miles course in 31:11 at 6:14 pace.

Wednesday
Long working day.

Thursday
Another short run around the soccer fields and townhouses. My legs were feeling dead. I added some nice hills for diversity. 31:16.

Friday
Off. Bike ride and upper body weights.

Sunday, April 14, 2013

Race

I had a very short week, not much to say. Dead legs, long working hours. Lots stress. Not a good combination.



Saturday
Bike ride.

Sunday
Easy run around the soccer fields. I added a few short hills. My legs were very tired. I rode my bike to the bike path. I did a few pull ups.

Monday
Off. Bike ride and upper body weights.

Tuesday
Short run on the bike path followed by pull ups and upper body weights. I felt tired and heavy.

Wednesday
Off. Bike ride plus weights for the upper body.

Thursday
My goal was to do a tempo run on tired legs but it did not work out. I covered the first 1.44 miles in 8:20. My legs were feeling dead and warm weather did not help me either. So I decided to back off and do some pick ups for the rest of the run.(1:45; 1:00; :45 secs) I covered the entire course in 29:46.

Friday
I ran from home to the bike path taking the hilly route by the high school. I was feeling a little tired but surprisingly I was able to run well and finished strong. Warm weather. 54:24.


Saturday, April 6, 2013

The Eye In The Triangle


Line



Saturday
Two short bike rides and upper body weights.

Sunday
Good run from home to the bike path and back. My legs were feeling heavy and tired but I was able to maintain a good pace. My lack of endurance is becoming evident after 30 minutes into a run. I should be running more 6-10 miles runs.

Monday
I created a loop behind the soccer fields. Nice cross country style loop with some inclines. After a 15 minutes warm up I ran 6 x 30+ seconds up an incline, jogging back to the start. Then I ran for a few minutes easy and run 3 x 60 seconds including the distance of 30+ seconds reps plus another steep incline, and then jogging back down to the start. It was a non stop run of 47 minutes. Short bike ride plus upper body weights.

Tuesday
Nice loop behind the soccer fields. Some very steep hills. My legs felt a little tired. Short bike ride plus pull ups after the run.

Wednesday
Off.

Thursday
Similar location as Monday. At this time I created a longer loop and ran it four times plus and short loop around the soccer fields. My calves were a little sore and tight. I need to stretch more. 32 minutes.

Friday
I run from home to the bike path and back. Tired legs. After forty minutes I stopped to do a few pull ups. My legs were tight. But I was to finish my run without any problems. 52 minutes. Short bike ride in the afternoon.