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Training Log Archive: nlewiswalls

In the 7 days ending Sep 6, 2009:

activity

time

miles

Trail/Woods Running

3:05:27

23.59

(7:52)

37.97

(4:53)

Weightlifting

2:43:00

Running

2:16:36

18.83

(7:15)

30.3

(4:30)

Other

15:00

Total

8:20:03

42.42

68.27

averages - sleep:10.2 weight:175lbs

1:54

0:00

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Sunday Sep 6, 2009 #

Weightlifting 25:00 [4]
slept:10.0 weight:175lbs (injured) (rest day)

Really short workout that was pretty much biceps and core...high intensity, but all I could work myself up to do on an otherwise rest day

Saturday Sep 5, 2009 #

Running long 1:54:43 [3] 15.62 mi (7:21 / mi)
slept:9.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Ran to my Grandma's house a couple of towns over -- she is not doing to well, so I wanted to combine my long run of the week with going to see her...again used my older running shoes that don't hurt my foot...I am going to see if some of the nice running stores in Indy are open tomorrow to see about replacement shoes.

Friday Sep 4, 2009 #

Weightlifting 58:00 [4]
slept:6.0 weight:175lbs (injured)

Upper body lift at the Rec Center at home...12 exercises focusing on chest, shoulders, triceps, and abs

Thursday Sep 3, 2009 #

Weightlifting 30:00 [3]
slept:6.5 weight:175lbs (injured) (sick)

Upper body lift...my stomach hurt really badly so my lift was very punctuated, only managed 6 exercises focusing on chest, triceps, and core

Trail/Woods Running 49:34 [4] * 6.8 mi (7:17 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Ran back from Storm King School through Black Rock...pretty fun run, mostly downhill the second half.

I think my first third I averaged about an 8:10 pace and then was about 6:40 for the rest...using my old shoes felt good with my foot...pretty much no pain/discomfort.

C • wow 1

Other 15:00 [5]
slept:6.0 weight:175lbs (injured)

13/13 12/12 11/11 10/10 9/9 8/8 7/7 6/6 5/5 4/4 3/3 2/2 1/1 Pull-ups/Dips

3 x 10 45 lbs. Kettle Bell Swings

All at little to no rest (kettle bell swings had about 25-30 seconds of rest)

Wednesday Sep 2, 2009 #

Trail/Woods Running 53:11 [3] ** 6.85 mi (7:46 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Ran with my old pair of shoes to see if that made a difference...it did, feet felt great...trail run VIC Bog Meadow Pond and Black Rock

Tuesday Sep 1, 2009 #

Trail/Woods Running 48:54 [3] ** 6.55 mi (7:28 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

This was supposed to be my rest day, then MAJ D convinced me to this run out VIC Black Rock/Bog Meadow Pond after practice...kept a pretty good pace -- pretty hilly for the first half, but held ~6:40 or below for the second half...flying for trails.

Most importantly, I have a long awaited meeting with Dr. (LTC) McCord and Dr. Duffy tomorrow at 0630. Finally.

Monday Aug 31, 2009 #

Running 21:53 [3] 3.21 mi (6:49 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony ProGrid Ride (1)

My recovery run day got a little harder as I took it out at too fast of a pace

Trail/Woods Running hills 33:48 [4] ** 3.39 mi (9:58 / mi)
slept:5.0 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

Recovery run day got harder still as MAJ D decided that ski slope repeats would be fun for him and me to do during practice instead of a course...we intended to go all the way up and down 3-4 times...reality soon hit and it was more like:

1.2 mile warm-up (re-warm up for me)
1 x Half ski slope
5 x bottom fourth ski slope
about 0.25 mile catch breath jog
ran from bottom 1/4 to 3/4 ski slope
about 0.25 mile catch breath jog
ran from 3/4 to top ski slope
ran back down to the 3/4 mark and to the vans

I died a little

Weightlifting 50:00 [4]
slept:5.0 weight:175lbs (injured)

Upper body lift...12 exercises focusing on back, biceps, forearms, and core

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