No run today
Sleep: 5.25 hours RHR: 47
T- 6 miles fartlek- 3*3 minutes, 3*2 minutes with 2 minutes 'off' between each
W- 8 plus striders
Th- 7
F- 6 including 5k race
Sa- 8
Su- 10 (last 2 @ 6:00)
Hoping to get some new shoes today. Planning to move to a heavier neutral cushioned shoe away from the 'lightweight performance' shoes I typically wear.
Have a good week!
Monday, June 30, 2008
Sunday, June 29, 2008
Soccer Sunday
10.5 miles @ 7:00. Nice chilled out road loop. Nothing to report at all from the run, just your bog standard 'nice' run.
Sleep: 6.5 hours (better) RHR: 47 (better)
Amusing to see ABC calling today 'Soccer Sunday' with two games live to watch today. Beckham's Galaxy up at noon followed by the Euro 2008 final after. Plenty of sport around with the US trials on too. I have a feeling the 100m record may go today! Enjoyed the womens' 10k , what a run by the third place girl, Katie Mcgregor looking on in hope from 4th place that the time wouldn't be met. Oh well when you leave it out of your hands that's the risk you take
Enjoying a nice chilled out weekend with the family (including the new addition). Nice to not have any plans at all for once, don't get many weekends like this so making the most of it!
Sleep: 6.5 hours (better) RHR: 47 (better)
Amusing to see ABC calling today 'Soccer Sunday' with two games live to watch today. Beckham's Galaxy up at noon followed by the Euro 2008 final after. Plenty of sport around with the US trials on too. I have a feeling the 100m record may go today! Enjoyed the womens' 10k , what a run by the third place girl, Katie Mcgregor looking on in hope from 4th place that the time wouldn't be met. Oh well when you leave it out of your hands that's the risk you take
Enjoying a nice chilled out weekend with the family (including the new addition). Nice to not have any plans at all for once, don't get many weekends like this so making the most of it!
Friday, June 27, 2008
Spinning the wheels
6.8 miles @ 6.12 pace. First workout of the cycle this am. Coach had assigned 4 miles at 6 min pace, 1 mile easy, 1 mile at 5.30.
Hit 5.54,5.53,5.50,5.53, ran a 7.20 recovery mile and then hit 5.21 for the last mile. I ran with Coach. The 4 mile tempo felt pretty smooth and the last mile was okay, although 5:21 is probably about my 5k pace at the moment! I was trying not to strain on the last mile and keep it under control and i think i did. Good to get out there and spin the wheels a bit again...
Rest day tomorrow
Sleep: 5.5 hrs (ouch!- Lisa has prescribed me an earlier wake up call so I can let the dog out first thing) RHR: 50 Weight: 150.5
Looking forward to the weekend, it's been a busy week
Hit 5.54,5.53,5.50,5.53, ran a 7.20 recovery mile and then hit 5.21 for the last mile. I ran with Coach. The 4 mile tempo felt pretty smooth and the last mile was okay, although 5:21 is probably about my 5k pace at the moment! I was trying not to strain on the last mile and keep it under control and i think i did. Good to get out there and spin the wheels a bit again...
Rest day tomorrow
Sleep: 5.5 hrs (ouch!- Lisa has prescribed me an earlier wake up call so I can let the dog out first thing) RHR: 50 Weight: 150.5
Looking forward to the weekend, it's been a busy week
Thursday, June 26, 2008
Symmetry
6.45 miles @ 6.47 (arrived back home at 6.45!). Changed my workout to tomorrow so can do it with Tim. Ran out of the back of the neighbourhood and took a new shortcut back to Sardis through Folger- more nice hills discovered! Felt pretty good, temps nice.
Sleep: 6 hrs. RHR: 52
So when i get home tonight there will be a dog running around my house (or a 'shit machine' as Dad so nicely put it when I told him we were getting one- now you can see why I never grew up around dogs!). Emily is so excited
Sleep: 6 hrs. RHR: 52
So when i get home tonight there will be a dog running around my house (or a 'shit machine' as Dad so nicely put it when I told him we were getting one- now you can see why I never grew up around dogs!). Emily is so excited
Wednesday, June 25, 2008
Slowing down
6.75 @ 7.07 pace. That's better! This morning's run in 60 degree, low humidity weather was so much more enjoyable than yesterday's! First little workout of the cycle planned tomorrow
Sleep: 6 hours. RHR: 52. Sophie seems to have decided she wants to play between 2 and 3 am this week.
Sleep: 6 hours. RHR: 52. Sophie seems to have decided she wants to play between 2 and 3 am this week.
Tuesday, June 24, 2008
Heating up
6.5 miles @ 6:38. Ran after work, finished off with 8 100s at the track. Felt a bit more fluid and coordinated on the 100s today than on Saturday, hitting 16s rather than 17s and 18s. Had a great massage yesterday so my legs felt pretty good for the rest of the run too. I need to incorporate a regular massage into my plan for Richmond. However at $100 a pop it's pretty steep and I haven't got any more certificates to use!
Sleep: 6 hours (interrupted by Sophie who decided that playing with her new Teletubbies would be much more fun than actually sleeping). RHR: 51 (still v high for me)
So a nice run, but jeez it was hot! It's been unseasonably 'cool' the last couple of weeks but the heat is back with a vengeance this week. As I was walking between my 100s I was contemplating the fact that in a few weeks I'll be doing proper workouts in these conditiions. Ouch!
Also need to slow down my runs, starting tomorrow morning! I always find it difficult to hold it back in the base phase when I'm not doing any workouts and I'm feeling fresh every day!
Sleep: 6 hours (interrupted by Sophie who decided that playing with her new Teletubbies would be much more fun than actually sleeping). RHR: 51 (still v high for me)
So a nice run, but jeez it was hot! It's been unseasonably 'cool' the last couple of weeks but the heat is back with a vengeance this week. As I was walking between my 100s I was contemplating the fact that in a few weeks I'll be doing proper workouts in these conditiions. Ouch!
Also need to slow down my runs, starting tomorrow morning! I always find it difficult to hold it back in the base phase when I'm not doing any workouts and I'm feeling fresh every day!
Sunday, June 22, 2008
Back in the groove
5 miles @ 6.41. Ran home from Independence Library down Monroe and across Mcalpine. Afternoon run but there was a nice breeze so okay. Feel I'm getting back into the groove.
Sleep: 6.25 hours RHR: 49 Weight: 150.5
Plan for next week
M- Nada
Tu- 6 plus strides
W- 6
Th- 7 including 3 @ 6 min pace (MP), 1 mile easy then 1 mile in 5:30
F- 6
Sa- Nada
Su- 10
We adopted a dog. She's a golden retriever/shetland mix, very calm and quiet. Emily is going to call her Goldie. We're bringing her home after she's had her 'surgery'
Tomorrow night I'm getting a massage that I won a while back.
Sleep: 6.25 hours RHR: 49 Weight: 150.5
Plan for next week
M- Nada
Tu- 6 plus strides
W- 6
Th- 7 including 3 @ 6 min pace (MP), 1 mile easy then 1 mile in 5:30
F- 6
Sa- Nada
Su- 10
We adopted a dog. She's a golden retriever/shetland mix, very calm and quiet. Emily is going to call her Goldie. We're bringing her home after she's had her 'surgery'
Tomorrow night I'm getting a massage that I won a while back.
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