Week 7: February 14th – February 20th, 2011 (First week easing back into triathlon training)
2-14-2011
Monday: No Workouts
Spent Valentine’s Day in Santa Barbara with Kelby, and drove home.
2-15-2011
Tuesday: Swim Easy 1,000 (:25), and Vibram Five Finger Run .5miles (:05)
Went to the gym and swam 1,000 yards. Just did 5x200’s at an easy pace to begin easing back into swimming. After the swim I ran Half a mile in Vibram Five Fingers to try to build up my calfs and feet. I want to start easing into a more natural running form and hopefully build up my lower leg strength as well. I want to maybe do a slow 5k in them one day, but I don’t want to go crazy like some people with Five Fingers.
2-16-2011
Wednesday Afternoon: Swim 750y (:20), Gym (:20)/Treadmill 1mi(:09), Bike 6.25 (:21)
What a better way to ease into everything then doing everything short in one day. Started off with a stretching and 1mile treadmill in VFF’s, then did 20 minutes of core workouts and arm workouts. Got in the pool and swam an easy 750y. Came home and went for a short easy bike ride. I got rained on a little during the ride! Great day of workouts. Next week will start a much smarter form of training.
2-17-2011
Thursday Afternoon: Water Polo (2:00), Run 60/90’s 3.75mi (:29)
10min warm up, 15 min 60/90’s left over time cool down Avg 60 sec hard pace: 6:20. Total Avg pace 7:41. Played water polo
2-18-2011
Friday: Swim 500y Easy (:15), Bike Trainer Easy (:30)
Easy 500y swim to stretch out and easy trainer ride. Somewhat sore from playing water polo for 2 hours with the team. Good and fun workout but not used to it so I felt pretty sore afterwards.
2-19-2011
Saturday: Bike 14.75miles (:57) Run 1 Mile VFF’s (8:37)
Went out for an easy bike ride with my dad. Stayed pretty relaxed and pedaled easy. Got off the bike and ran a mile in Vibram Five Fingers(VFF’s).
2-20-2011
Sunday: Too Tired for Workouts
Took the day off and for church, to hang out with Kelby, and to go to Kerrigan’s dance, and watch Anthony race.
Total
Run:
-Miles: 6.25
-Time: 52min
-Vertical:
Bike:
-Miles: 21
-Time: 1hr 18
-Vertical:
-Trainer Time: 30min
Swim:
-Yards: 2,250y
-Time: 1hr
Other Workout Time:
-Waterpolo: 2hrs
-Gym: 20min
Wednesday, February 23, 2011
Thursday, February 17, 2011
Week 6: 2/07/2011 - 2/13/2011
Week 6: February 7th – February 13th, 2011 (Rest/Recover Week)
2-7-2011
Monday Afternoon: Easy Recovery Run 2.5 miles (:22)
Ran very easy to begin loosening up my legs from the half marathon on Sunday. My legs were feeling a little weak and calfs are feeling very tight. Average pace was an 8:54 nice and slow!
2-8-2011
Tuesday: Bike Trainer Ride (:25), Swim Easy 300y (:10), and Water polo (:20)
Easy spin on the trainer. Spent the some of the evening resting, making stickers for Faith Ent., and then got in the pool and swam 300yards, and played a little water polo with the with the team I’m coaching.
2-9-2011
Wednesday Afternoon: No Workouts
My calfs finally loosened up, and are starting to feel good. I am almost feeling fresh and ready to begin training for Wildflower. Spent the day making stickers for Faith Ent.
2-10-2011
Thursday Afternoon: Easy Short Spin 8.25miles (:30) 250’, Swim 200y (:5) and Waterpolo (:30)
Really easy ride on a fairly flat route. Then went to waterpolo practice to coach in the evening and ended up getting in the pool and practicing with the kids. It was really awesome to be able to shoot the ball again, my shoulder is feeling better, and the muscles in there don’t hurt as bad anymore.
2-11-2011
Friday: No Workouts
Drove to Santa Barbara to surprise Kelby for Valentines day! No workouts.
2-12-2011
Saturday: No Workouts
Awesome day walking around Santa Barbara with Kelby, Angela, and Keaton. It was a super fun weekend hanging out with everyone at Westmont.
2-13-2011
Sunday Afternoon: Easy Ride in Santa Barbara 22.75miles (1:27) 1,275’
Beautiful ride in Santa Barbara with Matt Organista. We rode down by the beach and through the Ranch. It was a great ride to get my legs starting to spin again, and a decent amount of climbing.
Total
Run:
-Miles: 2.5
-Time: 0:22minutes
-Vertical:
Bike:
-Miles: 31.0
-Time: 1hr 57min
-Vertical: 1,525’
-Trainer Time: 25min
Swim:
-Yards: 500
-Time: 15min
Other Workout Time:
-Waterpolo: 50minutes
2-7-2011
Monday Afternoon: Easy Recovery Run 2.5 miles (:22)
Ran very easy to begin loosening up my legs from the half marathon on Sunday. My legs were feeling a little weak and calfs are feeling very tight. Average pace was an 8:54 nice and slow!
2-8-2011
Tuesday: Bike Trainer Ride (:25), Swim Easy 300y (:10), and Water polo (:20)
Easy spin on the trainer. Spent the some of the evening resting, making stickers for Faith Ent., and then got in the pool and swam 300yards, and played a little water polo with the with the team I’m coaching.
2-9-2011
Wednesday Afternoon: No Workouts
My calfs finally loosened up, and are starting to feel good. I am almost feeling fresh and ready to begin training for Wildflower. Spent the day making stickers for Faith Ent.
2-10-2011
Thursday Afternoon: Easy Short Spin 8.25miles (:30) 250’, Swim 200y (:5) and Waterpolo (:30)
Really easy ride on a fairly flat route. Then went to waterpolo practice to coach in the evening and ended up getting in the pool and practicing with the kids. It was really awesome to be able to shoot the ball again, my shoulder is feeling better, and the muscles in there don’t hurt as bad anymore.
2-11-2011
Friday: No Workouts
Drove to Santa Barbara to surprise Kelby for Valentines day! No workouts.
2-12-2011
Saturday: No Workouts
Awesome day walking around Santa Barbara with Kelby, Angela, and Keaton. It was a super fun weekend hanging out with everyone at Westmont.
2-13-2011
Sunday Afternoon: Easy Ride in Santa Barbara 22.75miles (1:27) 1,275’
Beautiful ride in Santa Barbara with Matt Organista. We rode down by the beach and through the Ranch. It was a great ride to get my legs starting to spin again, and a decent amount of climbing.
Total
Run:
-Miles: 2.5
-Time: 0:22minutes
-Vertical:
Bike:
-Miles: 31.0
-Time: 1hr 57min
-Vertical: 1,525’
-Trainer Time: 25min
Swim:
-Yards: 500
-Time: 15min
Other Workout Time:
-Waterpolo: 50minutes
Tuesday, February 8, 2011
Week 5: 1/31/2011 - 2/06/2011
Week 5: January 31st – February 6th, 2011 (Race Week)
1-24-2011
Monday Afternoon: Easy Recovery Run 3 miles (0:24)
Easy 3 mile recovery run at an 8:00 pace. Felt really good to start slowing down and loosen up my legs
1-25-2011
Tuesday: No Workouts
1-26-2011
Wednesday Afternoon: Easy 2.25 mile run (:16)
Very easy relaxed run, average pace 7:25.
1-27-2011
Thursday Afternoon: Biola’s Track Short and Quick Sprints 2.75 miles (:19)
1 mile warm up, strides and sprints, 2x400 long strides w/ 400 recovery between. Half mile easy, and a quarter mile barefoot on the inside of the track. Legs were feeling a little weak after, but it was a good workout to get my body used to faster leg speed. Average pace was 6:59.
1-28-2011
Friday Afternoon: No Workouts
Took the day off to celebrate my one year anniversary with Kelby. What an awesome night. Also picked up the packet for Surf City Half Marathon!
1-29-2011
Saturday: No Workouts
Felt really lazy today, and didn’t do any workouts.
1-30-2011
Sunday Race Day: Huntington Beach Half Marathon 13.1 miles + .75mile w/u + .75 mile w/ Ben to the finish of full marathon.
See Race Report on other blog. www.kyleschaeffler.blogspot.com
1:34:10, avg pace 7:10.
Total
Run:
-Miles: 22.6
-Time: 2hours 39 minutes
-Vertical: 305’
1-24-2011
Monday Afternoon: Easy Recovery Run 3 miles (0:24)
Easy 3 mile recovery run at an 8:00 pace. Felt really good to start slowing down and loosen up my legs
1-25-2011
Tuesday: No Workouts
1-26-2011
Wednesday Afternoon: Easy 2.25 mile run (:16)
Very easy relaxed run, average pace 7:25.
1-27-2011
Thursday Afternoon: Biola’s Track Short and Quick Sprints 2.75 miles (:19)
1 mile warm up, strides and sprints, 2x400 long strides w/ 400 recovery between. Half mile easy, and a quarter mile barefoot on the inside of the track. Legs were feeling a little weak after, but it was a good workout to get my body used to faster leg speed. Average pace was 6:59.
1-28-2011
Friday Afternoon: No Workouts
Took the day off to celebrate my one year anniversary with Kelby. What an awesome night. Also picked up the packet for Surf City Half Marathon!
1-29-2011
Saturday: No Workouts
Felt really lazy today, and didn’t do any workouts.
1-30-2011
Sunday Race Day: Huntington Beach Half Marathon 13.1 miles + .75mile w/u + .75 mile w/ Ben to the finish of full marathon.
See Race Report on other blog. www.kyleschaeffler.blogspot.com
1:34:10, avg pace 7:10.
Total
Run:
-Miles: 22.6
-Time: 2hours 39 minutes
-Vertical: 305’
Thursday, February 3, 2011
Week 4: 1/24/2011 - 1/30/2011
Week 4: January 24th –January 30th, 2011
1-24-2011
Monday Afternoon: 2.25 mile run (0:19) + 1000y Swim (0:25)
Today legs were hurting big time from the 10 miles on Sunday. Took it really easy and my body was really needing the recovery. Average pace 8:30. Swam 1000y nonstop and felt decent.
1-25-2011
Tuesday: No Workouts
Had to go to the dentist after work, and Coach waterpolo practice for Frosh/Soph boys at night.
1-26-2011
Wednesday Afternoon: 6.25 mile run (0:46)
1.15 mile warm up @ 8:00 pace, moderate paced 5k @ 7:20 pace I felt good, but I couldn’t see sweat dripped in my eyes almost the whole run, about .75 miles @ 8:00 pace, then into some fartleks, 15-30 second sprints with 15-30 seconds recover for about .5-1 mile or so, then I finished off the run with 10-20 second sprints with 30 second or so walking rests between. Overall average pace was 7:25 pace. Legs feel pretty good afterwards. Self massage on the legs in the evening.
Today was a great day! God is so good. Today I am starting to go a little more into depth on my days, I don’t care if anyone reads it or cares why I am doing this, but it is all personal reasons. I decided to do this more as a spiritual thing, to learn about my life, my training, but most importantly my walk with God. If you don’t like what I am doing you can tell me, or you just don’t have to read it. It is a complete personal reason for doing this. On Sunday I just finished reading The Irresistible Revolution by Shane Claiborne, and wow that book was so good, I think my life is going to change drastically after reading that. Beginning to pursue God to the fullest, and going into it with all I have. It is really all that matters. If you want to see what how our lives are without God, open up your bible and read Ecclesiastes.
Today I opened up a new book called Running With Joy by America Marathon Record Holder, Ryan Hall. This is where I got the idea to start adding to my training logs. I’m making it more of a life log.
So for this year, 2011 I have decided that my goal for the year, and well more a life goal is to focus on one huge part of the Lord’s Prayer. “Your kingdom come, your will be done, ON EARTH AS IT IS IN HEAVEN” (Matthew 6:10). This is so powerful, and this goes right back to 2007, when Felix, Chris, and I asked the Rabbi in Palm Desert what the meaning of life is. It is to bring heaven to earth, and live as if we are in heaven. How amazing would that be if everyone lived life that way? That is my goal, and that is what I am shooting for. My life is changing more and more every single day, as I grow closer to God. For all those who haven’t found what they are looking for and still struggling to find joy, I suggest you give God a try, maybe it will help you out a little. I don’t plan on writing this much every day, but who knows we’ll see.
1-27-2011
Thursday Afternoon: Speed Work 4.75 miles (:34) @ Biola
1 mile warm up @ 7:48, Strides and Drills for about 10 minutes. 400easy@7:22pace, 400hard@5:40pace, 400easy@7:45, 400hard@5:41,
Reading two books at once, Kyle Schaeffler? That’s unheard of. Well I have two books that I really have been wanting to read, and one is the one I started yesterday, and the other is called Running- The Sacred Art by Dr. Warren Kay. These books that I’m reading go hand in hand; one is about Ryan Hall’s spiritual journey with God, and the other about connecting with God while you’re running and really using it as alone time with Him. These are both great books so far!
1-28-2011
Friday Afternoon: 700y Easy Swim (:20)
Easy Recovery swim. Took it very easy hoping to loosen up the legs from the runs for the week.
1-29-2011
Saturday Morning: Bike Trainer (:20)
Woke up super late and only had a little bit of time before I had to make it to La Serna to coach the waterpolo boys.
1-30-2011
Sunday Mid Day: Run 6.5 miles (:53)
Today’s run was one of the worst. Not a good way to feel the week before a race. My legs were really tight, and were hard to get moving. I felt weak and it was raining on me the whole run. Very cold, that’s probably why I was having trouble loosening up. I decided to cut the run a little bit short. This run makes me worry about how next weekend will go. I need all the prayer that I can get. Average pace was 8:07. Slightly disappointed, but oh well it is what it is eh?
Total
Run:
-Miles: 19.75
-Time: 2hrs 32min
-Vertical: 305’
Bike:
-Miles:
-Time:
-Trainer Time: 20min
Swim:
-Yards: 1,700y
-Time: 45 minutes
Gym Time: -
1-24-2011
Monday Afternoon: 2.25 mile run (0:19) + 1000y Swim (0:25)
Today legs were hurting big time from the 10 miles on Sunday. Took it really easy and my body was really needing the recovery. Average pace 8:30. Swam 1000y nonstop and felt decent.
1-25-2011
Tuesday: No Workouts
Had to go to the dentist after work, and Coach waterpolo practice for Frosh/Soph boys at night.
1-26-2011
Wednesday Afternoon: 6.25 mile run (0:46)
1.15 mile warm up @ 8:00 pace, moderate paced 5k @ 7:20 pace I felt good, but I couldn’t see sweat dripped in my eyes almost the whole run, about .75 miles @ 8:00 pace, then into some fartleks, 15-30 second sprints with 15-30 seconds recover for about .5-1 mile or so, then I finished off the run with 10-20 second sprints with 30 second or so walking rests between. Overall average pace was 7:25 pace. Legs feel pretty good afterwards. Self massage on the legs in the evening.
Today was a great day! God is so good. Today I am starting to go a little more into depth on my days, I don’t care if anyone reads it or cares why I am doing this, but it is all personal reasons. I decided to do this more as a spiritual thing, to learn about my life, my training, but most importantly my walk with God. If you don’t like what I am doing you can tell me, or you just don’t have to read it. It is a complete personal reason for doing this. On Sunday I just finished reading The Irresistible Revolution by Shane Claiborne, and wow that book was so good, I think my life is going to change drastically after reading that. Beginning to pursue God to the fullest, and going into it with all I have. It is really all that matters. If you want to see what how our lives are without God, open up your bible and read Ecclesiastes.
Today I opened up a new book called Running With Joy by America Marathon Record Holder, Ryan Hall. This is where I got the idea to start adding to my training logs. I’m making it more of a life log.
So for this year, 2011 I have decided that my goal for the year, and well more a life goal is to focus on one huge part of the Lord’s Prayer. “Your kingdom come, your will be done, ON EARTH AS IT IS IN HEAVEN” (Matthew 6:10). This is so powerful, and this goes right back to 2007, when Felix, Chris, and I asked the Rabbi in Palm Desert what the meaning of life is. It is to bring heaven to earth, and live as if we are in heaven. How amazing would that be if everyone lived life that way? That is my goal, and that is what I am shooting for. My life is changing more and more every single day, as I grow closer to God. For all those who haven’t found what they are looking for and still struggling to find joy, I suggest you give God a try, maybe it will help you out a little. I don’t plan on writing this much every day, but who knows we’ll see.
1-27-2011
Thursday Afternoon: Speed Work 4.75 miles (:34) @ Biola
1 mile warm up @ 7:48, Strides and Drills for about 10 minutes. 400easy@7:22pace, 400hard@5:40pace, 400easy@7:45, 400hard@5:41,
Reading two books at once, Kyle Schaeffler? That’s unheard of. Well I have two books that I really have been wanting to read, and one is the one I started yesterday, and the other is called Running- The Sacred Art by Dr. Warren Kay. These books that I’m reading go hand in hand; one is about Ryan Hall’s spiritual journey with God, and the other about connecting with God while you’re running and really using it as alone time with Him. These are both great books so far!
1-28-2011
Friday Afternoon: 700y Easy Swim (:20)
Easy Recovery swim. Took it very easy hoping to loosen up the legs from the runs for the week.
1-29-2011
Saturday Morning: Bike Trainer (:20)
Woke up super late and only had a little bit of time before I had to make it to La Serna to coach the waterpolo boys.
1-30-2011
Sunday Mid Day: Run 6.5 miles (:53)
Today’s run was one of the worst. Not a good way to feel the week before a race. My legs were really tight, and were hard to get moving. I felt weak and it was raining on me the whole run. Very cold, that’s probably why I was having trouble loosening up. I decided to cut the run a little bit short. This run makes me worry about how next weekend will go. I need all the prayer that I can get. Average pace was 8:07. Slightly disappointed, but oh well it is what it is eh?
Total
Run:
-Miles: 19.75
-Time: 2hrs 32min
-Vertical: 305’
Bike:
-Miles:
-Time:
-Trainer Time: 20min
Swim:
-Yards: 1,700y
-Time: 45 minutes
Gym Time: -
Monday, January 24, 2011
Week 3: 1/17/2011 - 1/232011
Week 3: January 17th –January 23th, 2011
1-17-2011
Monday Afternoon: Gym (:45) + Bike: 6.5 mile (:26)
Stretching, Arms, Chest, Core workouts at the gym, light weights lots of reps and actually felt a little sore afterwards. Gym was very crowded, my guess is because of New Years Resolutions, hopefully these people keep them, but it never happens. Bike ride with my dad, very easy, first real ride not on a trainer in a while. It felt pretty weird actually riding. I guess I should start riding a little more.
1-18-2011
Tuesday: Short Tempo 4.5 miles (:34)
1 mile warm up at 7:50 pace, 3 miles at 7:13 pace, .5 mile cool down at 8:55 pace, then walked around for a little loosening up my legs. Today HURT… I am really having trouble recovering from the 15 miles, and doing a faster run today probably wasn’t the best idea. I guess it’s all a learning process right. Overall avg pace 7:29
1-19-2011
Wednesday Afternoon: Rest and Recover
Feeling really weak, and having a little trouble recovering from the 15 miles on Sunday. Slept and hung out around the house in the evening.
1-20-2011
Thursday Afternoon: 60/90’s 3 miles (:22)
Today was my typical speed work day, but Biola’s track was closed. Instead I decided to do 60/90’s on the road. I shortened up my run a lot because I was still hurting and haven’t given myself much sleep lately which stinks and hurts recovery speed. But overall 5 minute warm up and then 4x60/90’s. Each 60 is hard 90 to recover. 1: 5:34 pace, 2: 4:57 pace, 3: 5:25 pace, 4: 5:10 pace. My legs are starting to feel a little better, but still not 100%. RUNNING IS HARD. Overall avg pace 7:33.
1-21-2011
Friday Afternoon: Swim 1,000y (:25)
Easy swim 5x200’s. Just stayed relaxed and working on building and stretching my shoulder again. Felt a little pain mid way though, but then it went away after a couple seconds.
1-22-2011
Saturday Morning: Bike 13.25 (:46)
Felt good on this ride. Legs felt fresh for riding and think they loosened up a little from the running finally. Average speed was 17.4mph. Just a nice cold morning ride before coaching two waterpolo games.
1-23-2011
Sunday Mid Day: Long Run 10 miles (1:20), 305’
Actual time for the run was 1:19:59! Nice finished in under 1:20 hah. Average pace was 7:59, but this run was hard. A lot harder than the 15 the Sunday before. Legs were feeling really tight by the end. Ice bath post run OUCH! Well that was the last double digit run before the HB Half Marathon on Feb. 6th. Time to speed things up this week, and next week shorten things a lot.
Total
Run:
-Miles: 17.5
-Time: 2hrs 15min
-Vertical: 305’
Bike:
-Miles: 19.75
-Time: 1hr 12 min
-Trainer Time:
Swim:
-Yards: 1,000y
-Time: 25 minutes
Gym Time: 45 minutes
1-17-2011
Monday Afternoon: Gym (:45) + Bike: 6.5 mile (:26)
Stretching, Arms, Chest, Core workouts at the gym, light weights lots of reps and actually felt a little sore afterwards. Gym was very crowded, my guess is because of New Years Resolutions, hopefully these people keep them, but it never happens. Bike ride with my dad, very easy, first real ride not on a trainer in a while. It felt pretty weird actually riding. I guess I should start riding a little more.
1-18-2011
Tuesday: Short Tempo 4.5 miles (:34)
1 mile warm up at 7:50 pace, 3 miles at 7:13 pace, .5 mile cool down at 8:55 pace, then walked around for a little loosening up my legs. Today HURT… I am really having trouble recovering from the 15 miles, and doing a faster run today probably wasn’t the best idea. I guess it’s all a learning process right. Overall avg pace 7:29
1-19-2011
Wednesday Afternoon: Rest and Recover
Feeling really weak, and having a little trouble recovering from the 15 miles on Sunday. Slept and hung out around the house in the evening.
1-20-2011
Thursday Afternoon: 60/90’s 3 miles (:22)
Today was my typical speed work day, but Biola’s track was closed. Instead I decided to do 60/90’s on the road. I shortened up my run a lot because I was still hurting and haven’t given myself much sleep lately which stinks and hurts recovery speed. But overall 5 minute warm up and then 4x60/90’s. Each 60 is hard 90 to recover. 1: 5:34 pace, 2: 4:57 pace, 3: 5:25 pace, 4: 5:10 pace. My legs are starting to feel a little better, but still not 100%. RUNNING IS HARD. Overall avg pace 7:33.
1-21-2011
Friday Afternoon: Swim 1,000y (:25)
Easy swim 5x200’s. Just stayed relaxed and working on building and stretching my shoulder again. Felt a little pain mid way though, but then it went away after a couple seconds.
1-22-2011
Saturday Morning: Bike 13.25 (:46)
Felt good on this ride. Legs felt fresh for riding and think they loosened up a little from the running finally. Average speed was 17.4mph. Just a nice cold morning ride before coaching two waterpolo games.
1-23-2011
Sunday Mid Day: Long Run 10 miles (1:20), 305’
Actual time for the run was 1:19:59! Nice finished in under 1:20 hah. Average pace was 7:59, but this run was hard. A lot harder than the 15 the Sunday before. Legs were feeling really tight by the end. Ice bath post run OUCH! Well that was the last double digit run before the HB Half Marathon on Feb. 6th. Time to speed things up this week, and next week shorten things a lot.
Total
Run:
-Miles: 17.5
-Time: 2hrs 15min
-Vertical: 305’
Bike:
-Miles: 19.75
-Time: 1hr 12 min
-Trainer Time:
Swim:
-Yards: 1,000y
-Time: 25 minutes
Gym Time: 45 minutes
Tuesday, January 18, 2011
Week 2: 1/10/2011 - 1/16/2011
Week 2: January 10th –January 16th, 2011
1-10-2011
Monday Afternoon: Run 5.25 miles (:44), 200’
Ran the Fullerton Trails out around Laguna Lake, felt horrible the whole run. Ran a real easy pace, but for some reason was getting side cramps the whole time. Average pace was 8:22. Weak run hurting the whole time.
1-11-2011
Tuesday: 30 Minute Trainer Ride
Easy 30 minutes spend on the trainer to loosen up my legs.
1-12-2011
Wednesday Afternoon: Run 4.25 miles (0:33), 170’ + 30min Gym
Beautiful run along the Fullerton Trails.
2.15 miles at 7:30 pace, 1.5 miles at 7:58 pace, .6 mile cool down at 8:26 pace. Overall felt okay, still not feeling the greatest. Overall Avg pace: 7:48.
30 minute gym workout, stretching and Ab’s and Core workouts. Too crowded to do anything else.
1-13-2011
Thursday Afternoon: Speedwork 5.25 miles (0:36)
Speedwork on Biola’s Track. 1 mile warm up @ 7:20 pace, 3x1 mile repeat @ 6:05, 6:17, 6:28 pace, 1x800 @ 6:33 pace, 800 cool down @ 8:34 pace. Finished off with running around the grassy inside of the track barefoot to loosen up. Overall avg pace 6:50. I felt good until the 800 hard, and then things started hurting and had to slow down. Recovery felt good though throughout the night.
1-14-2011
Friday Afternoon: 700 yard swim + 30minutes on the Bike Trainer
Felt surprisingly well swimming for not swimming for a while because of a hurt shoulder. I will be swimming a lot more starting pretty soon. 30 minutes on the trainer felt good, just loosening up from the speed work this past week.
1-15-2011
Saturday Morning: 25 minutes on the Bike Trainer
Woke up later than I wanted to and wasn’t able to get time in on the bike before I had to go coach two waterpolo games. Felt good for the 25 minutes though.
1-16-2011
Sunday: Long Run 15.25 miles (2:07), 500’
Sunday’s long run of 15.25 miles on the road. First 13 felt good, the last two started getting a side cramp and slowing down. Overall average pace 8:15. Thankfully my dad was with me on his bike to keep me hydrated, and keep me mentally focused. This is my longest run to date. A lot of fun, and now I can’t wait to start running longer, but first time to build speed after the HB Half Marathon next month.
Total
Run:
-Miles: 30
-Time: 4hrs
-Vertical: 870’
Bike:
-Miles:
-Time:
-Trainer Time: 1 hr 25 minutes
Swim:
-Yards: 700y
-Time: 25 minutes
Gym Time: 30 minutes
1-10-2011
Monday Afternoon: Run 5.25 miles (:44), 200’
Ran the Fullerton Trails out around Laguna Lake, felt horrible the whole run. Ran a real easy pace, but for some reason was getting side cramps the whole time. Average pace was 8:22. Weak run hurting the whole time.
1-11-2011
Tuesday: 30 Minute Trainer Ride
Easy 30 minutes spend on the trainer to loosen up my legs.
1-12-2011
Wednesday Afternoon: Run 4.25 miles (0:33), 170’ + 30min Gym
Beautiful run along the Fullerton Trails.
2.15 miles at 7:30 pace, 1.5 miles at 7:58 pace, .6 mile cool down at 8:26 pace. Overall felt okay, still not feeling the greatest. Overall Avg pace: 7:48.
30 minute gym workout, stretching and Ab’s and Core workouts. Too crowded to do anything else.
1-13-2011
Thursday Afternoon: Speedwork 5.25 miles (0:36)
Speedwork on Biola’s Track. 1 mile warm up @ 7:20 pace, 3x1 mile repeat @ 6:05, 6:17, 6:28 pace, 1x800 @ 6:33 pace, 800 cool down @ 8:34 pace. Finished off with running around the grassy inside of the track barefoot to loosen up. Overall avg pace 6:50. I felt good until the 800 hard, and then things started hurting and had to slow down. Recovery felt good though throughout the night.
1-14-2011
Friday Afternoon: 700 yard swim + 30minutes on the Bike Trainer
Felt surprisingly well swimming for not swimming for a while because of a hurt shoulder. I will be swimming a lot more starting pretty soon. 30 minutes on the trainer felt good, just loosening up from the speed work this past week.
1-15-2011
Saturday Morning: 25 minutes on the Bike Trainer
Woke up later than I wanted to and wasn’t able to get time in on the bike before I had to go coach two waterpolo games. Felt good for the 25 minutes though.
1-16-2011
Sunday: Long Run 15.25 miles (2:07), 500’
Sunday’s long run of 15.25 miles on the road. First 13 felt good, the last two started getting a side cramp and slowing down. Overall average pace 8:15. Thankfully my dad was with me on his bike to keep me hydrated, and keep me mentally focused. This is my longest run to date. A lot of fun, and now I can’t wait to start running longer, but first time to build speed after the HB Half Marathon next month.
Total
Run:
-Miles: 30
-Time: 4hrs
-Vertical: 870’
Bike:
-Miles:
-Time:
-Trainer Time: 1 hr 25 minutes
Swim:
-Yards: 700y
-Time: 25 minutes
Gym Time: 30 minutes
Monday, January 10, 2011
Week 1: 1/1/2011 - 1/9/2011
Week 1: January 1st-January 9th, 2011
This is a new blog that I have started, a New Years Resolution of mine. I will now be posting, or at least trying to post a blog as a way to keep track of my workouts and how I feel after each week. I think that by doing this it will keep me motivated to run and train more, and keep track of how I feel to improve my training for future. For this first week, I will be posting from January 1st, 2011 – January 9th 2011, but typically my goal will be to post Monday-Sunday. Monday starts my training week and Sunday completes it.
1-1-2011
Saturday: No workouts decided to take the day off and recover and relax from my mini solo triathlon on New Years Eve.
1-2-2011
Sunday Afternoon: Run 10.25 miles (1:22), 420’
First run of 2011. Janine and Russell loop’s starting at Kelby’s house. Kelby rode her bike while I ran. 1 mile warm up (8:12 pace), 8 miles moderate (7:52 pace), 1.25 mile cool down (9:15 pace). By the end of the run legs were hurting, and it started raining on me. Ended the night at heavenly soaking feet for a great massage.
1-3-2011
Monday Afternoon: Run 4.25 miles (0:35) + Gym (0:45)
1 mile in Vibram Five Fingers at the gym. 3.25 mile easy recovery run at 8:14 pace. Felt really weak on both runs. Strength training at the gym Chest, Arms, Core workouts and 10 minutes stretching.
1-4-2011
Tuesday: No workouts. Legs were feeling weak.
1-5-2011
Wednesday Afternoon: Run 5 miles (0:36), 170’
Beautiful run along the Fullerton Trails. Muddy in some spots due to rain made the run extremely fun! 1.4 mile warm up at 7:36 pace, 3.6 miles at 6:30 pace with the last quarter mile hard at 6:05 pace. Overall pace 7:03 then walked around and adventured for a cool down. Felt decent on the run, legs tightened up later in the night. I stopped a couple places throughout the run to take a couple quick pictures.
1-6-2011
Thursday Afternoon: Speedwork 4 miles (0:28)
Speedwork on Biola’s Track. 1 mile warm up 7:45 pace, 2x1 mile hard 6:27 & 6:38 pace, 1x800 at 6:08pace w/ 800 cool down at 8:12pace. Felt horrible, callus’s building up on my feet, shin’s hurting, and two hard runs back to back hurts. Overall pace 7:00. Today was one of the worst days of speed work I’ve had so I cut it short.
1-7-2011
Friday Afternoon: 20 Minute Trainer Ride & Strength Training (0:35)
20 minute trainer ride with Kelby on the elliptical keeping me company. Super easy and super fun workout. Shoulder workouts with resistance cables after the ride.
1-8-2011
Saturday Morning: Run 12.5 mile Carbon Canyon Trails (1:46), 1,200’
Beautiful morning trail run through Carbon Canyon with Ben. The run was muddy in some areas, it was really cold, and there were a lot of creeks to jump over. All fire roads and single tracks. Very hilly run 1,200’ vertical. Average pace 8:27. Very tight afterwards, but felt like I recovered fairly quickly.
1-9-2011
Sunday: Recovery/Day Off
Total
Run:
-Miles: 36
-Time: 4hrs 47min
-Vertical: 1,790
Bike:
-Miles:
-Time:
-Trainer Time: 20min
Swim:
-Yards:
-Time:
Gym Time: 1hr
This is a new blog that I have started, a New Years Resolution of mine. I will now be posting, or at least trying to post a blog as a way to keep track of my workouts and how I feel after each week. I think that by doing this it will keep me motivated to run and train more, and keep track of how I feel to improve my training for future. For this first week, I will be posting from January 1st, 2011 – January 9th 2011, but typically my goal will be to post Monday-Sunday. Monday starts my training week and Sunday completes it.
1-1-2011
Saturday: No workouts decided to take the day off and recover and relax from my mini solo triathlon on New Years Eve.
1-2-2011
Sunday Afternoon: Run 10.25 miles (1:22), 420’
First run of 2011. Janine and Russell loop’s starting at Kelby’s house. Kelby rode her bike while I ran. 1 mile warm up (8:12 pace), 8 miles moderate (7:52 pace), 1.25 mile cool down (9:15 pace). By the end of the run legs were hurting, and it started raining on me. Ended the night at heavenly soaking feet for a great massage.
1-3-2011
Monday Afternoon: Run 4.25 miles (0:35) + Gym (0:45)
1 mile in Vibram Five Fingers at the gym. 3.25 mile easy recovery run at 8:14 pace. Felt really weak on both runs. Strength training at the gym Chest, Arms, Core workouts and 10 minutes stretching.
1-4-2011
Tuesday: No workouts. Legs were feeling weak.
1-5-2011
Wednesday Afternoon: Run 5 miles (0:36), 170’
Beautiful run along the Fullerton Trails. Muddy in some spots due to rain made the run extremely fun! 1.4 mile warm up at 7:36 pace, 3.6 miles at 6:30 pace with the last quarter mile hard at 6:05 pace. Overall pace 7:03 then walked around and adventured for a cool down. Felt decent on the run, legs tightened up later in the night. I stopped a couple places throughout the run to take a couple quick pictures.
1-6-2011
Thursday Afternoon: Speedwork 4 miles (0:28)
Speedwork on Biola’s Track. 1 mile warm up 7:45 pace, 2x1 mile hard 6:27 & 6:38 pace, 1x800 at 6:08pace w/ 800 cool down at 8:12pace. Felt horrible, callus’s building up on my feet, shin’s hurting, and two hard runs back to back hurts. Overall pace 7:00. Today was one of the worst days of speed work I’ve had so I cut it short.
1-7-2011
Friday Afternoon: 20 Minute Trainer Ride & Strength Training (0:35)
20 minute trainer ride with Kelby on the elliptical keeping me company. Super easy and super fun workout. Shoulder workouts with resistance cables after the ride.
1-8-2011
Saturday Morning: Run 12.5 mile Carbon Canyon Trails (1:46), 1,200’
Beautiful morning trail run through Carbon Canyon with Ben. The run was muddy in some areas, it was really cold, and there were a lot of creeks to jump over. All fire roads and single tracks. Very hilly run 1,200’ vertical. Average pace 8:27. Very tight afterwards, but felt like I recovered fairly quickly.
1-9-2011
Sunday: Recovery/Day Off
Total
Run:
-Miles: 36
-Time: 4hrs 47min
-Vertical: 1,790
Bike:
-Miles:
-Time:
-Trainer Time: 20min
Swim:
-Yards:
-Time:
Gym Time: 1hr
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