Gotta get stronger

Friday, 5/15/09: drive to Penn Oaks and lift. Yup.


Thursday, 5/14/09: distance in town. There were six of us. We tried a new route again this week, one that had its share of hills! Total distance was about 7 miles. Did it in 53:10. Felt pretty strong. Good arms swing and leg lift, especially coming up hills.

Total: 7 miles


Wednesday, 5/13/09-- Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up 1 mile. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 30, 29, 29, 28, 28. Cooled down mile. Total 2.75 miles
OR
3 x 300 speed 47/rest 5 minutes
3 x 200 speed 29 28 27/rest 3 minutes
3 x 150 (build ups) speed slow medium fast/rest walk back

Actual: Mile warm-up 1 mile. 3 x 300: 49, 46, 46; 4:30 rest/walk in-between. 5 minute rest/100 walk, 100 jog. 3 x 200: 29, 29, 29; 3 minutes in-between. Mile cool down.

Total: 3 miles
So far this week: 22.5


Tuesday, 5/12/09--Henderson. Distance workout. 50 degrees
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 2:59, 2:56; 2:52; 2:48; 2:48; 2:48. we were supposed to start at 3:00 and then work our way down. 6800m and .6 cool down. About 5.9 miles. For some reason, I did not feel as strong today. My back started bothering me and I found myself struggling to keep up. I ran the workout at the back of the pack, which is ok because it is not a race, but I found myself 5 or 10 meters behind the pack, only to have to kick in to the finish to meet the time. Maybe my plantar fasciitis is bothering me more than I can admit. At least I was able to finish the workout and go right into a cool down without a break. It's the little things that count.
The last time I did this workout was 3/24/09. It was cold--28 degrees! 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m w/ 1200m cool down--.75--a total of 6.1 miles