Training Archive: MDeVollIn the 7 days ending 2007-11-18:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Nov 18 | ||
| Running long 1:00:00 [2] | |
| 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. | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute warmup, 10 minute cooldown | ||
Saturday Nov 17 | ||
| Weightlifting 20:00 [4] | |
| 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 | ||
| Running tempo 20:00 [3] | |
| 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. | ||
| Walk warm up/down 5:00 [1] | |
| 5 minute walk to cool down | ||
Friday Nov 16 | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute walk to work, 10 minute walk back | ||
| Tai Chi 30:00 [1] | |
| 10 minutes of yoga stretching, 20 minutes tai chi | ||
Thursday Nov 15 | ||
| Running tempo 30:00 [3] | |
| Evening run at an excellent tempo with several accelerations. Felt really good. | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute warmup walk, 10 minute cooldown walk | ||
Wednesday Nov 14 | ||
| Walk 20:00 [1] | |
| 10 minute walk to work, 10 minute walk back | ||
| Core Training 30:00 [3] | |
| 30 minute core with focus on upper body | ||
Tuesday Nov 13 | ||
| Walk warm up/down 10:00 [1] | |
| 5 minute warm up, 5 minute cool down | ||
| Running tempo 30:00 [3] | |
| 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 | ||
Monday Nov 12 | ||
| Core Training 25:00 [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 | ||
| Walk 20:00 [1] | |
| 10 minute walk in morning, 10 minute walk in afternoon. | ||