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