nov 12, 2011

1K jog warm up
+
d-rom drills for 10 min
+
some stride outs 2-3 x
+
25 sec @ 80%
then...
6 x 22 sec @ 97-100% speed
walk rest 4 min b/t sets
+
15 min easy run cool down

then afternoon EWOT training with the docs, will see if this feels any different tomorrow
back on track now on the schedule, recovery run tomorrow, then speed work on sat, rest on sunday, then back on this schedule:

VO2 max run on Monday to start week, then going to Aus next week
exciting!

nov 9, 2011

Was correct in that the legs and hips were a little tired from the trip and workout on Chicago so...

warmed up d-rom for 15-20 min
then did some high knee drills - 20m , rest 1 min x 4
then...did 25-30 min easy run
then...some b-ball cool down
good workout, properly timed for today...good choice!

nov 8, 2011

in Chicago for a few hours with Cal

at WCCF:
5 RFT
5 burpees
10 KBS - 1.5 pd
15 DU's (3:58)
rest 4 min
AMRAP Cals on Airdyne in 4 min
rest 4 min
AMRAP rds in 4 min:
farmers walk - 1.5 pd/h
bear crawl
rest 4 min
AMRAP rds in 4 min:
5 toes to bar
20 lunges

will be quite sore tomorrow, last time i did some training was a LONG time ago!

nov 7, 2011

race pace efforts
(race on schedule, but monday at noon, no track, so decided to just go out and run hard for a bit, see how it feels and close it down)
did 2 harder efforts over to FLW from Raintree, then over 92nd and NTPP intersection, then 2 tough repeats back, then one hard 3:11 speed run to Raintree - total working time prob  8-10 min or so, good workout, feel like the speed is coming...

nov 6, 2011

little walk light run warm up
+
d-rom at start of gate of park
then..

gateway loop - sonoran preserve

GAteway Loop Trail - sonoran preserve - approx 4.5 miles - 39 min
(600 ft elevation gain, top was 2375 ft, began at 104th St entrance)
- up was OK, breathing different as the terrain and pacing was varied, good to have though, then down little rough on knees/shins but at bottom was all good...)
pace superb to finish at 104th area..then home was fine
NICE day, wonderful scene up there!
will take pics next time...

nov 5, 2011

1.5 mile warm up and d-rom work
then...
25 sec @ 400 m pace
walk rest 6 min x 6
then...
bike home

felt good to open up
less weights on hips is allowing the "pop" to be there
great turnover, the speed is there, was on grass and felt fast
on soccer pitch on princess while soccer was going on, love that sport, good area for me to be in
looking forward to this workout on a track next to see the 200 splits...

nov1-3, 2011

nov 1st:
20 min drom and bball warm up
+
4 min @ Z1
4 min @ VO2 max
4 min @ Z1
3:20 @ VO2 Max
3:20 @ Z1
2:40 @ VO2 Max
2:40 @ Z1
2:00 @ VO2 Max
2:00 @ Z1
1:20 @ VO2 Max
1:20 @ Z1
:40 @ VO2 Max
4 min @ Z1
(pace prob 5:30 mile pace - worked on slight lean, foot placement and contolled breathing; pace bit high on # 2 so did CDO for last few sets and went well)
Total working time - 14 min

nov 2nd:
Bike 25 min @ Z1
+
15 min drom and run warm up
+
30 sec-32 sec uphill surges - high knees, drive through glutes with full leg ext
2 min walk down
2 min run easy x 6
+
25 min bike @ Z2-3 back home

nov 3rd:
65 min @ 155-164 bpm

8.5 min/mile is right pace based on the long runs so happy with that!
felt great, love running in the sun!