Sunday- 3M Half Marathon... (13.1 miles) 1:38:05
Monday- Just to get the legs moving again, very easy 10 min bike and 10 min elyptical... followed by a 10 min hot tub of course
Tuesday- Massage
Wednesday- 6 miles easy (8:30 min miles) @ town lake... just getting the legs going again
Saturday- 11 miles easy, ran for enjoyment without watch, 1 1/2 hour total
Sunday, January 27, 2008
Monday, January 21, 2008
week 29
Monday- 2.5 miles hard on treadmill, 10 min row, leg press, 10 min bike
Tuesday- 5 miles run, moderately hard... from slaughter on escarpment to convict hill turned right on beckett turned right on davis turned left on escarpment to slaughter again
Wednesday- 10 min elyptical, 10 min row, 10 min bike, 10 min treadmill... leg press
...OFF rest of week resting for 3M Half
Tuesday- 5 miles run, moderately hard... from slaughter on escarpment to convict hill turned right on beckett turned right on davis turned left on escarpment to slaughter again
Wednesday- 10 min elyptical, 10 min row, 10 min bike, 10 min treadmill... leg press
...OFF rest of week resting for 3M Half
Tuesday, January 15, 2008
week 28
Tuesday- easy hour and a half run... out to davis lane but turned right to escarpment (instead of usuall turn around) right on escarpment to william cannon right on wm cannon to brushy creek through westcreek back to middle school. **knee and foot that bothered me last week felt okay; this could have been to 3 days off; however 3 days offs were due to cold, which made today's run borderline miserable
Wednesday- Indoors, 3 miles on elyptical... leg weights: leg press, leg extensions, leg lifts... 5 min row for cool-down
Thursday- Indoors, 1 mile run... 5 hills hard for 1 min each, 10 min row, 10 min bike, 10 min elyptical
Saturday- 7.5 miles run, moderately easy, some hills in Charlotte
Wednesday- Indoors, 3 miles on elyptical... leg weights: leg press, leg extensions, leg lifts... 5 min row for cool-down
Thursday- Indoors, 1 mile run... 5 hills hard for 1 min each, 10 min row, 10 min bike, 10 min elyptical
Saturday- 7.5 miles run, moderately easy, some hills in Charlotte
Monday, January 7, 2008
week 27
**Sunday's hilly (up and down, very steep) 30k really took a toll on my body.
Recovery week...
Monday- 10 min spa, 5 min easy elyptical, 5 min easy bike, 5 min easy row
Tuesday- 3 miles in 21:45 on elyptical (75%), 1 mile cool down on treadmill
Wednesday- 20 min run to gym, 1 (7:20) mile on ellytical, 15 min row, 10 min bike, 20 min run back.
Thursday- Massage
Friday- 45 min rolling hills, moderately hard... From Slaughter on Escarpment to 45, with a side road run **Right knee and left foot (b/tw the talus and navicular bones)
Recovery week...
Monday- 10 min spa, 5 min easy elyptical, 5 min easy bike, 5 min easy row
Tuesday- 3 miles in 21:45 on elyptical (75%), 1 mile cool down on treadmill
Wednesday- 20 min run to gym, 1 (7:20) mile on ellytical, 15 min row, 10 min bike, 20 min run back.
Thursday- Massage
Friday- 45 min rolling hills, moderately hard... From Slaughter on Escarpment to 45, with a side road run **Right knee and left foot (b/tw the talus and navicular bones)
Tuesday, January 1, 2008
week 26
Tuesday (01.01.08)- 5 miles @ moderate pace
Wednesday- 8 miles
Thursday- X-training: 10 minutes elliptical, 10 minutes bike, 10 minutes row
Sunday- ARA 30k (18.6 miles)
Wednesday- 8 miles
Thursday- X-training: 10 minutes elliptical, 10 minutes bike, 10 minutes row
Sunday- ARA 30k (18.6 miles)
week 25
Sunday (12.23.07)- 10 miles, rolling hills in Hot Springs Village
Monday- 8 miles, 4 miles then hard hill repeats then 4 miles
Wednesday- 8 miles
Friday- 6 miles, on beach... low impact, good strength building b/c of low resistance
Saturday- 8 miles on road, along ocean
** 40 miles week ** (excellant for Christmas week)
Monday- 8 miles, 4 miles then hard hill repeats then 4 miles
Wednesday- 8 miles
Friday- 6 miles, on beach... low impact, good strength building b/c of low resistance
Saturday- 8 miles on road, along ocean
** 40 miles week ** (excellant for Christmas week)
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