Training Archive: MDeVollIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||||||||||||||||||||
Sunday Apr 20 | ||
| Walk warm up/down 16:00 [1] | |
| 10 minute walk to warm up,
6 minute walk to cool down | ||
| Stretching and Massage 5:00 [1] | |
| 5 minute after walk to stretching to warm up | ||
| Running long 1:30:00 [3] | |
| Yard Work 1:30:00 [1] | |
| Mowed the lawn for the first time this spring. Then put down 30 feet of edging in the yard. The most fun yard work today was planting a red bud. Bob, Maddie and I went to Forest Park for Earth Day and at one of the tents got a free red bud sapling. We had a perfect spot for it in our backyard, an area we cleared from overgrown weeds last summer and left clear for the winter. Maddie was preoccupied by whatever preoccupies 3 year olds. Bob and I planted the tree. I hope it grows big and healthy. It'd be fun one day to look at the grown tree and remember planting with Bob when he was only 6. | ||
| C • time-lapse series 2 | ||
Saturday Apr 19 | ||
| Core Training 10:00 [4] | |
| abs before running this morning | ||
| Walk 10:00 [1] | |
| 5 minute warm up walk before my run
5 minute cool down walk after my run | ||
| Stretching and Massage warm up/down 5:00 [1] | |
| After 5 minute walk to warm up, 5 minutes of stretching, especially for calves and achilles | ||
| Running 30:00 [3] | |
| Moderate run to loosen up the legs, get the blood flowing, get some more miles on these legs. | ||
| Weightlifting 26:00 [4] | |
| Late this afternoon at Clayton Center, 26 minutes of weight lifting, focusing on big muscle groups with pull ups, military presses, and incline dumbbell flies and presses. Also some focused shoulder work with light dumbbells and tricep and bicep work.
Did this while Aimee watched kids in the kiddie pool. Then I watched the kids while she swam laps for 30 minutes. Pool was warm and felt great on the muscles. | ||
| Stretching and Massage 20:00 [1] | |
| This afternoon, 20 minutes of stretching while watching baseball. | ||
Friday Apr 18 | ||
| Walk 20:00 [1] | |
| Yard Work warm up/down 10:00 [1] | |
| At Clayton Center, shot some hoops for 10 minutes to warm up. | ||
| Weightlifting 20:00 [4] | |
| Bench press 3 sets of 165, 8 reps per set
Other stuff, focusing on chest, shoulders, biceps. | ||
| XT--cardio (Arc Trainer) 30:00 [3] | |
| Some cross training on a contraption called an Arc-trainer. Did not like it at all. Felt weird, and knees not too happy right above the knee caps, though not sore. | ||
Thursday Apr 17 | ||
| Walk 5:00 [1] | |
| Warm up | ||
| Running warm up/down 10:00 [2] | |
| 5 minute warm up jog, 5 minute cool down jog | ||
| Running intervals 7:00 [4] | |
| 7 one minute accelerations, with concentration on good form, but less speed than 440 speed training | ||
| Running intervals 13:00 [3] | |
| 13 minutes of recovery between accelerations, averaging a couple minutes between accelerations | ||
| Strength Training 12:00 [4] | |
| pull ups, push ups, wrist-squeezy-thing | ||
| Core Training 8:00 [4] | |
| sit ups. | ||
Wednesday Apr 16 | ||
| Yoga 20:00 [1] | |
| (rest day) | ||
| Walk 20:00 [1] | |
Tuesday Apr 15 | ||
| Power Yoga 25:00 [2] | |
| Core Training (Elasticity) 5:00 [3] | |
| Core Training 5:00 [4] | |
| Sit ups. Abs feeling sore, in a good way. | ||
| Running intervals 10:36 [5] | |
| Speed work.
6 intervals, aiming for 1:50 440s, with 1:30 recovery jogs 1:35 (a little fast! slowing it down next interval) 1:51 (there you go) 1:46 1:49 1:44 1:51 (felt good--like I could do more, or do it a little faster--not like I'm straining my feet or ankles. But still not feeling fluid. Remembering a time when I was fast, and didn't feel like my feet were floppy when I'd get a little tired. It's almost like I've forgotten how to sprint. Weird.) | ||
| C • just curious - why are you ... 4 | ||
| Running 19:29 [3] | |
| 5.11 warm up
1:30 recovery 1:31 recovery 1:36 recovery 1:34 recovery 1:33 recovery 6:34 cool down | ||
Monday Apr 14 | ||
| Core Training 10:00 [5] | |
| ab work | ||
| Weightlifting 20:00 [3] | |
| XT--Swimming 10:00 [4] | |