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
Monday, January 24, 2011
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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