Monday
Morning flow. Flexibility and mobility exercises. I need to go to bed a little earlier tonight.
Noon XT. Bike level 7, 5 miles in 21:28. Butt strengthening. Dumbbell shoulder press #30 and row #40. Pull ups 5.
Noon XT. Bike level 7, 5 miles in 21:28. Butt strengthening. Dumbbell shoulder press #30 and row #40. Pull ups 5.
Morning flow. Flexibility and mobility exercises.
I'm considering hiring an online coach. This would be my third go around with a running coach. Judy Wilson was the first when I was attempting a sub 60 400m. I ran a 61 flat. I can't remember why I stopped, unless it was due to Judy leaving the area.
Bobby Holcomb (KE) was my second coach and it was a mixture of online and personal. We had track workouts a couple nights a week that I attended when my schedule allowed. Bobby coached me through my first half marathon in which I met my goal of a sub 1:45, I finished in 1:44:11. I left KE because I really didn't enjoy the group sessions and a few of the workout paces were I a little too fast. Mile repeats at 6:30 pace when my PR was 6:13. I got to the point I was dreading my speed days.
Track session. LM, LS, 2 up, 4 x 400m (1:38.2 (slow start, I should have done a few strides prior to my first 400), 1:31.6, 1:31.7, 1:30.5) with 400m walk / jog IR, 2 down and stretch.
I'm considering hiring an online coach. This would be my third go around with a running coach. Judy Wilson was the first when I was attempting a sub 60 400m. I ran a 61 flat. I can't remember why I stopped, unless it was due to Judy leaving the area.
Bobby Holcomb (KE) was my second coach and it was a mixture of online and personal. We had track workouts a couple nights a week that I attended when my schedule allowed. Bobby coached me through my first half marathon in which I met my goal of a sub 1:45, I finished in 1:44:11. I left KE because I really didn't enjoy the group sessions and a few of the workout paces were I a little too fast. Mile repeats at 6:30 pace when my PR was 6:13. I got to the point I was dreading my speed days.
Track session. LM, LS, 2 up, 4 x 400m (1:38.2 (slow start, I should have done a few strides prior to my first 400), 1:31.6, 1:31.7, 1:30.5) with 400m walk / jog IR, 2 down and stretch.
Wednesday
I'm pretty tired this morning, I may forego the XT.
Morning flow. Flexibility and mobility exercises. Butt strengthening sans step ups.
Noon XT. Bike level 7, 5 miles in 21:43. Butt strengthening (#40 kettlebell for squats). Body weight exercises for upper body. Pull up 15.
Noon XT. Bike level 7, 5 miles in 21:43. Butt strengthening (#40 kettlebell for squats). Body weight exercises for upper body. Pull up 15.
Thursday
I slept good last night, but I woke up feeling stiff and tired. I didn't get out of bed till 6:30, so I didn't have time for my morning flow. I think I'm sore from yesterday's strength session.
My weight was up nearly 2 pounds this morning and I didn't see my diet as being all that bad. Maybe the Tomato Head blue corn chips and hummus are high in sodium.
Track session. LM, LS, 4 x 100m, 2 up, 4 x 400m (1:33.5, 1:29.3, 1:30.3, 1:26.9), cool down. Even though I was feeling bad with tired legs but ran faster than Tuesday.
Stretch before bed.
Track session. LM, LS, 4 x 100m, 2 up, 4 x 400m (1:33.5, 1:29.3, 1:30.3, 1:26.9), cool down. Even though I was feeling bad with tired legs but ran faster than Tuesday.
Stretch before bed.
Friday
Morning flow. Hot tub. I eased into work around 9.
Noon run. BS sans step ups, body weight exercises and core. LS. 4 miles with 4 x 100m strides. Stretch.
Noon run. BS sans step ups, body weight exercises and core. LS. 4 miles with 4 x 100m strides. Stretch.
Saturday
Morning run. Today's run turned into a tempo for me. Tulika's daughter Mullika, a high school senior cross country and track athlete ran with the group. Her goal was 8 miles in 8:40 pace. I ran with her and we managed 8:58 pace through 8 with our best mile being last one in 8:35 and slowest was 9:14. I felt strong the entire run and it was a lot of fun pushing for 10. Stretch.
Sunday
Recovery day.
