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Training Log Archive: jendenichols

In the 7 days ending Dec 20, 2009:

activity # timemileskm+ft
  running 6 4:20:00 29.5(8:49) 47.48(5:29)
  strength training3 3:00:00
  skiing1 2:20:00
  yoga1 1:30:00
  Total6 11:10:00 29.5 47.48
averages - sleep:7 weight:129.8lbs

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Saturday Dec 19, 2009 #

running 1:00:00 [3] 7.0 mi (8:34 / mi)
slept:7.0 weight:130lbs

it came a blizzard and snowed about 24 inches on the AT. the creeper had about a foot of snow-- so the group long run was cancelled. so I was forced to go run on asphalt (BOO!) I really didn't want to totally destroy my legs by running 20 mi on the roads, so I ran 6 miles in my neighborhood with a mile of 10 hill repeats on this very long, steep hill near my house.

long run going to try to reschedule for maybe monday.

Friday Dec 18, 2009 #

running 53:00 [3] 6.0 mi (8:50 / mi)

had a nice shake out run in my neighborhood ( there is an 8 mi asphalt loop, I ran 3 out and 3 back) 30F felt GOOD and bouncy the whole run and was sad to see it end..

then i did 1 hour and a half of yoga ( p90x)

yoga 1:30:00 [3]

p90x yoga dvd

Thursday Dec 17, 2009 #

running (speedwork on track) 30:00 [4] 1.5 mi (20:00 / mi)
slept:7.0 weight:129lbs

track work out at VA high track. it was 30f no wind. ran a 2 mile warm up, and some stretching and form running drills ( old habits die hard) with a workout of 3x 800m. with 60 seconds rest in between.

the runnning drills I did were as follows:
50 m of high knees
50m of "butt kicks"
50m of skipping
50m of bounding
50m strides
10 hurdles set up for hurdle drills ( walking OVER the hurdles for one drill, then bounding the next) then bounding sideways with one foot then the other over the side of the hurdle )
http://www.youtube.com/watch?v=wiPWC5gc5Io&NR=1
-- I do these more for my hip flexors and abductors. etc..

800m 1- 3:10
800m 2- 3:06
800m 3- 3:08

it felt like a sold, consistent effort over the 3 800m, but it never felt all out.
I don't know where I got that I only had 3 to run.. i thought that was way too easy of a workout.. after reviewing google docs.. I see that i could of done more.. I was supposed to run for an hour! damn! I will make a better effort to read the workout WAY more carefully.

Wednesday Dec 16, 2009 #

strength training 1:00:00 [3]
slept:7.0 weight:129lbs

did shoulders, biceps, triceps and abs ( p90x) for an hour then ran 7 miles at MP ( 820) it felt really relaxed and easy. it was 30F so the weather was perfect.

supposed to go snow skiing (downhill) at Boone, NC this evening for a couple hours

running 53:00 [3] 7.0 mi (7:34 / mi)

skiing 2:20:00 [3]

went to sugar mtn in boone to night ski for 3 hours made a bunch of runs!! ( only 10 trails were open but it was nice to just be out)

Tuesday Dec 15, 2009 #

running (conditioning) 40:00 [3] 5.0 mi (8:00 / mi)
slept:7.0 weight:130lbs

did an hour of plyometric drills ( p90x) and then ran 5 miles on asphalt in my neighborhood.

protein shake for recovery

strength training (plyometric drills) 1:00:00 [3]

Monday Dec 14, 2009 #

running (strength training) 24:00 [3] 3.0 mi (8:00 / mi)
slept:7.0 weight:131lbs

ran 3 miles easy at 8 min pace. then i did P90x Chest and Back and Ab ripper x

made a Protein smoothie( with bananas and blueberries, plain yogurt and 2 scoops of protein powder) for recovery drink--

strength training 1:00:00 [3]

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