Training Log Archive: MDeVoll

Great run today. Cool weather, overcast, plenty of fuel in the body--made it once around Forest Park with a return up Skinker hill, and ended feeling good.

10 minute warmup, 10 minute cooldown

20 minutes of intense weightlifting. I feel like I've found a good pattern, with core upper-body workout twice a week and intense weightlifting once a week.

6 pull ups, 6 dips
3*6 sets bench press at 145
3*6 sets incline bench press at 95
3*6 sets preacher curls at 25
2*6, 1*4 sets bar curls at 60
3*6 sets lat pull downs at 120
3*6 sets military press at 65
2*15 sit ups with powerball
2*10 supermans with powerball
1*10 ab pull downs at 80
1*10 each side ab pull downs at 80
6 dips

20 minute run once around campus. A little dishearted when I realized that I ran 10 minute miles. Maybe I was a little worn out from the weightlifting, or maybe my legs weren't warmed up and a little stiff, since I skipped the warm up walk.

5 minute walk to cool down

10 minute walk to work, 10 minute walk back

10 minutes of yoga stretching, 20 minutes tai chi

Evening run at an excellent tempo with several accelerations. Felt really good.

10 minute warmup walk, 10 minute cooldown walk

10 minute walk to work, 10 minute walk back

30 minute core with focus on upper body

5 minute warm up, 5 minute cool down

30 minute run at lunch time. Kept a good pace. I read an article today in Runners World that mentioned that runners with good form land close to their mid-foot, not their heel, and I've been trying the advice. I think it helped, though it won't feel natural for a while and I'm avoiding any radical change to my stride lest it injure me.

C • Careful with stride adjustments 3

Core in the morning, with 4 sets of 15 push ups (alternating for biceps and triceps), 2 sets of 6 pull ups, and core work on shoulders, along with some stretching

10 minute walk in morning, 10 minute walk in afternoon.