Monday
PM: 8 easy (0:64) w/ Ben after a 500m swim. PT pyramids afterwards. Felt strong!
Tuesday
PM: 7 medium (0:54) w/ Tristan and Ben. 6 miles in 46:15.
Wednesday
PM: 10 workout (1:15). 3x1.5 in 9:41, 9:39, 9:31. Felt alright the first two, awesome the last. Relaxed into the faster pace.
Thursday
AM: 5 easy (0:40)
PM: 5 easy (0:40)
Thursday, May 1, 2008
Saturday, April 26, 2008
Update
I haven't blogged in a while, but I need to get back into it. So here it is.
This past week was good for running...I am pretty much back in the game after taking some time off to recover from some tendonitis that developed after a 50 mile run.
Monday: day off
Tuesday: easy five miles
Wednesday: 9 total miles, 2.5@7:00, 2@6:45, 1@5:50...glad to get some fast ones in...good for building back the confidence.
Thursday: 15 miles easy in the morning with Ben...down 48th to Highway 2, then to Rock Island and back. Felt pretty good...except for feeling like crap 10 miles in...the last mile sort of sucked because I was hungry for pancakes and thirsty for gatorade.
Friday: day off. My right hamstring is a bit sore...maybe the 15 miles a day after a workout was not such a good idea. Hopefully tomorrow it will feel better!
Saturday: the weather sucks, so I am going to take today off too...plus, my hamstring is still a bit sore...need massage and a lot of stretching.
This past week was good for running...I am pretty much back in the game after taking some time off to recover from some tendonitis that developed after a 50 mile run.
Monday: day off
Tuesday: easy five miles
Wednesday: 9 total miles, 2.5@7:00, 2@6:45, 1@5:50...glad to get some fast ones in...good for building back the confidence.
Thursday: 15 miles easy in the morning with Ben...down 48th to Highway 2, then to Rock Island and back. Felt pretty good...except for feeling like crap 10 miles in...the last mile sort of sucked because I was hungry for pancakes and thirsty for gatorade.
Friday: day off. My right hamstring is a bit sore...maybe the 15 miles a day after a workout was not such a good idea. Hopefully tomorrow it will feel better!
Saturday: the weather sucks, so I am going to take today off too...plus, my hamstring is still a bit sore...need massage and a lot of stretching.
Sunday, August 12, 2007
Week 32
Left knee was still a bit sore, so I decided to take some time off...ran 2 on Wednesday, 4 on Thursday, and then rested the rest of the week.
Did 20 supersets on Monday (600 total abs, about 450 pushups, then some dips and pullups). On Thursday, did pyramid up to 10 and back down, only 60% of pullups. 100 dips, 100 flutter kicks, leg levers, 40 neck exercises. On Saturday, did pyramid again, but finished everything! 100 total pullups, 200 pushups, 300 abs. 100 leg levers, 100 flutter kicks, 40 neck exercises, 60 dips.
Did 20 supersets on Monday (600 total abs, about 450 pushups, then some dips and pullups). On Thursday, did pyramid up to 10 and back down, only 60% of pullups. 100 dips, 100 flutter kicks, leg levers, 40 neck exercises. On Saturday, did pyramid again, but finished everything! 100 total pullups, 200 pushups, 300 abs. 100 leg levers, 100 flutter kicks, 40 neck exercises, 60 dips.
Friday, August 3, 2007
Week 31
Saturday, August 4
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
Monday, July 23, 2007
Week 30
Monday, July 23
Easy five miles...felt pretty good...legs a little sore, but oh well. It happens. 10 x 20 pushups/choice situps, pullups...
Easy five miles...felt pretty good...legs a little sore, but oh well. It happens. 10 x 20 pushups/choice situps, pullups...
Thursday, July 19, 2007
Week 29
39 miles...
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Tuesday, July 10, 2007
Week 28
47 run, 33 bike, 2.5 swim
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
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