September 06, 2008
By: admin
Category: workouts
| Starting Weight |
203 pounds |
Week - 3 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 30 |
miles = 10.43 |
| Total Swimming |
Time = |
hrs. = |
| Total Biking |
miles= 0 |
miles = |
Starting Thoughts:
This is the week of the bus tour. Not much time to get out and run.
The bus left too early and got back late at night after eating dinner.
The workout plan called for 30 miles….I got in only 10. I hope it won’t affect my conditioning or ability to finish the double Marathon a few weeks from now.
I did get in a few days of running during the 7 day tour and then hit it hard once I returned. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Run =
Time=
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
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Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 6.21 miles
Time = 1:04
Swim = |
|
|
Evening workout
|
Rest |
Swim = |
|
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run =
Swim =
Bike = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run = 4.22 miles
Time = 49:53
Swim: |
Running in Yellow Stone National Park at 8,000 ft. elevation…whew! |
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run =
Time = |
|
|
Evening workout
|
Rest |
Rest |
|
No Comments →
September 06, 2008
By: admin
Category: workouts
| Starting Weight |
203 pounds |
Week - 4 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = |
miles = 40.53 |
| Total Swimming |
Time = |
hrs. = |
| Total Biking |
miles= 0 |
miles = |
Starting Thoughts:
I think this is about the time the swim club’s morning swims ended…it was difficult for me to keep up the early mornings without a reason to wake up. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Run = 6.35 miles
Time= 1:09
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
|
Swim =
|
|
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Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 7.87 miles
Time = 1:22
Swim = |
|
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 7.30 miles
Time = 1:16
Swim = |
|
|
Evening workout
|
Rest |
Swim = |
|
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run =
Swim =
Bike = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
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|
|
Morning workout
|
Run = 18 miles
|
Run = 9 miles
Time = 1:51
Swim: |
San Elijo Hill run. I ran hard and made it all the way to the top without stopping - a First. But I paid the price the next day with a crappy run. |
|
Evening workout
|
Rest
|
Rest |
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Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run = 10.01
Time = 2:05 |
Slow run. No energy. Maybe I over did it on the hills |
|
Evening workout
|
Rest |
Rest |
|
No Comments →
September 06, 2008
By: admin
Category: workouts
| Starting Weight |
203 pounds |
Week - 5 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = |
miles = |
| Total Swimming |
Time = |
hrs. = |
| Total Biking |
miles= 0 |
miles = 55 |
Starting Thoughts:
This week was supposed to be a slow 30 mile week. I ran ZERO miles! I think I just needed a break.
I did a 55 mile bike ride (rode the race course) and I swam every day, sometimes twice a day so the week was not a total loss. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
|
Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run =
Time =
Swim = |
|
|
Evening workout
|
Rest |
Swim = |
|
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run =
Swim =
Bike = 55 miles |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run =
Time =
Swim: |
|
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run =
Time = |
|
|
Evening workout
|
Rest |
Rest |
|
No Comments →
September 06, 2008
By: admin
Category: workouts
| Starting Weight |
205 pounds |
Week - 6 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = |
miles = 74.81 |
| Total Swimming |
Time = |
hrs. = |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
I fell way behind on my workout plan and summary. Basically I have been looking at the workout plan each week and running without writing much down.
I also was able to get quite a bit of swimming done as well.
So what I’ll do here is jut log the running miles that are logged on my Garmin GPS watch. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.08 miles
Time = 1:29
Swim = |
|
|
Evening workout
|
|
Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 8.05 miles
Time = 1:26
Swim = |
|
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.06 miles
Time = 1:26
Swim = |
|
|
Evening workout
|
Rest |
Swim = |
|
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run =
Swim = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run = 25.52 miles
Time = 4:45
Swim: |
|
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run = 25.10 miles
Time = 5:01 |
|
|
Evening workout
|
Rest |
Rest |
|
No Comments →
September 06, 2008
By: admin
Category: workouts
| Starting Weight |
205 pounds |
Week - 7 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = |
miles = 57.07 |
| Total Swimming |
Time = |
hrs. = |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
I fell way behind on my workout plan and summary. Basically I have been looking at the workout plan each week and running without writing much down.
I also was able to get quite a bit of swimming done as well.
So what I’ll do here is jut log the running miles that are logged on my Garmin GPS watch. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = Time =
Swim = |
|
|
Evening workout
|
|
Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 3.76 miles
Time = 42:28
Swim = |
|
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.15 miles
Time = 1:24
Swim = |
|
|
Evening workout
|
Rest |
Swim = |
|
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run =
Swim = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run = 25.27 miles
Time = 4:50
Swim: |
|
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run = 19.89 miles
Time = 4:03 |
|
|
Evening workout
|
Rest |
Rest |
|
No Comments →
July 26, 2008
By: admin
Category: Workout Plan, workouts
| Starting Weight |
205 pounds |
Week - 8 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 60 |
miles = 39 |
| Total Swimming |
Time = 2.5 hrs. |
hrs. = 20 min. |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
I flew to Hamburg Germany on Sunday but brought my running shoes with hopes of trying to stay on schedule as much as possible.
This is supposed to be another 60 mile week, but with flying out and back to Germany as well as Jet Lag - I doubt I’ll even get close to 60. |
| Weekly Summary Thoughts: |
I ended up quite a bit short of 60 miles this week, but 39 miles isn’t bad considering I was out and back to Europe for 4 days this week.
Saturday’s run was rather grueling. it was hot, lots of cement sidewalks down Harbor Blvd. and I was just sore. I was surprised that I did not have lingering foot or ankle pain Sunday. Some nights I have had real pain in my leg and wake up sore, but even after nearly 21 miles, I felt fine.
The Sunday run was strong although I didn’t set a record pace for my 12 mile course, I was happy I felt strong and held a good pace the day after a long run. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = |
|
|
Evening workout
|
Rest
|
Swim = |
Arrived in Hamburg Monday evening |
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = No run
Time =
Swim = |
Weather is rainy and cold, not what I expected for the German summer. |
|
Evening workout
|
|
Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 6.31
Time = 1:05
Swim = |
I ran through the countryside through the villages of Zeven and Bauvel - only the cows seemed to be surprised to see me! |
|
Evening workout
|
|
Swim = |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run =
Time =
Swim = |
Got up early to Fly back to Los Angeles |
|
Evening workout
|
Rest |
Swim = |
Arrived Los Angeles approx. 5PM |
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run = Rest
Swim = 20 min |
I splashed around in the pool for 20 minutes or so just to try and clear the cobwebs of travel |
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run = 20.70
Time = 3:52
Swim: No swim |
Josh had a Water Polo tournament in Santa Ana, so I ran to the event. It felt like the run was a long, long way. It was hot and I missed my turn and ended up going nearly 2 miles further than planned. |
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run = 12 miles
Time = 2:08 |
The day was pretty booked with Water Polo, but I was glad to get in this 12 mile run. |
|
Evening workout
|
Rest |
Rest |
|
Comment (1)
July 26, 2008
By: admin
Category: Workout Plan, workouts
| Starting Weight |
205 pounds |
Week - 9 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 60 |
miles = 43.59 |
| Total Swimming |
Time = 2.5 hrs. |
hrs. = 1 hr |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
Feeling good and strong. I should have no trouble hitting 60 miles this week. |
| Weekly Summary Thoughts: |
| With the trip to Germany which came up with short notice and the San Clemente ocean festival I didn’t have back to back long runs this weekend. I remember that I was very tired and felt like sleeping after my Saturday run. Pretty weird and unusual. I’m usually not sleepy after a run like I was on Saturday. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = 0 min |
|
|
Evening workout
|
Rest
|
Swim = |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 6.33
Time = 1:05
Swim = |
No swim - went with the kids to Wild Rivers water Park |
|
Evening workout
|
|
Swim =
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 8.04 miles
Time =1:24
Swim = |
A bit exhausted from the water park the day before. I didn’t swim in the morning, but made up for it in the afternoon. |
|
Evening workout
|
|
Swim = 30 min |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.0
Time = 1:31
Swim = 30 |
|
|
Evening workout
|
Rest |
Swim = |
No swim…had to work. |
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run = Rest
Swim = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 18 miles
|
Run = 21.22
Time = 4:00
Swim: No swim |
|
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 20 miles
|
Run = Rest
Time = |
Went to San Clemente Ocean Festival
No run - Fly to Germany |
|
Evening workout
|
Rest |
Rest |
|
No Comments →
July 10, 2008
By: admin
Category: Workout Plan, workouts
| Starting Weight |
205 pounds |
Week - 10 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 40 |
miles = 31 |
| Total Swimming |
Time = 2.5 hrs. |
hrs. = 3.5 hrs. |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
This is the slow week for running, only 40 miles….piece of cake!
I’m going into the week feeling good. It’s remarkable I can keep running distance with little or no recovery time, but my legs are not sore. Sometimes tired, but not sore. |
| Weekly Summary Thoughts: |
| This was supposed to be a short week for running. I kept is short…about 9 miles less than scheduled. I did swim quite a bit however sometimes swimming in the morning and afternoon. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Swim = 0 min |
I canceled out on the morning swim. I woke up very tired…delivered the nephew to the pool, went home and slept! |
|
Evening workout
|
Rest
|
Swim = 30 min |
but I made up for it in the evening! |
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.02
Time = 1:30
Swim = 30 min |
nice morning run + 100 sit ups and 50 push ups, then jumped in the pool for 30 minutes. |
|
Evening workout
|
|
Swim = 30 min
|
Went back to the pool in the evening, have to pick up nephew anyway so might as well jump in. I was very tired after this day. |
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 6.34
Time =1:12
Swim = 30 min. |
Simple 6 mile run, but went down river bed and did 10 sets of hill inclines at rapid pace…trying to build hill strength and speed. |
|
Evening workout
|
|
Rest |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.0
Time = 1:27
Swim = 30 min. |
Felt stronger…I was able to pick up the pace. I fear that I am running slow all the time so training myself to run slow….bad…very bad. |
|
Evening workout
|
Rest |
Swim = 30 min. |
Jumped in the water again for 30 minutes. Swimming twice a day is a great privilege. I love it! |
|
Friday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min
|
Run = Rest
Swim = |
|
|
Evening workout
|
Rest |
Rest
|
|
|
Saturday
|
|
|
|
|
Morning workout
|
Run = 12 miles
|
Run = 8.65 miles
Time = 1:34
Swim: 30 min |
|
|
Evening workout
|
Rest
|
Rest |
|
|
Sunday
|
|
|
|
|
Morning workout
|
Run = 6 miles
|
Run = Rest
Time = |
No run |
|
Evening workout
|
Rest |
Rest |
|
No Comments →
July 06, 2008
By: admin
Category: Workout Plan, workouts
| Starting Weight |
208 pounds |
Week - 11 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 60 |
miles = 52.85 |
| Total Swimming |
Time = 2.5 hrs. |
hrs. = 1 |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
I’m excited after completing the 60 mile week. I am hopeful I can repeat it again this week. Overall feeling pretty good. I would like to be seeing greater physical changes, but I do notice that my pants are loose with a few extra inches in the waist. Sit ups, sit ups, sit ups…I need to increase my strength and core body exercises. |
| Weekly Summary Thoughts: |
| I missed the goal of 60 miles this week by 7 miles and change, but I still feel I had a good week. I am amazed that I could run 23 miles on Saturday and go out and run 14 miles the next day. I stopped running on Sunday only because a friend wanted to meet me and pick me up. If I had started earlier, I could have logged more mileage but I’m not sure if I would have benefited from it. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
|
Monday
|
|
|
|
|
Morning workout
|
Run = Rest
Swim = 30 min |
Rest |
|
|
Evening workout
|
Rest
|
Swim = 30 min |
|
|
Tuesday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Rest |
Early morning meeting interrupted my morning run…. |
|
Evening workout
|
|
Gym Workout- stretching, sit ups, weight lifting
|
|
|
Wednesday
|
|
|
|
|
Morning workout
|
Run = 6 miles
Swim = 30 min
|
Run = 7.95 miles
Time = 1:24
Swim = No Swim |
Ran 8 miles to try and make up for Tuesdays rest.
Swam for a few minutes as cool down after the run at the outdoor pool at Regional park. |
|
Evening workout
|
|
Rest |
|
|
Thursday
|
|
|
|
|
Morning workout
|
Run = 8 miles
Swim = 30 min
|
Run = 8.26 miles
Time = 1:29
Swim = 30 min. |
Discovered I can swim with the Cerritos Aquatic group after my run….I think I’ll do this more often. |
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Evening workout
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Rest |
Rest |
Now my schedule is more flexible, I’ve done a few evening runs - when I can’t wake up in the morning! |
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Friday
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Morning workout
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Run = Rest
Swim = 30 min
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Run = Rest
No Swim |
I had planned to do a long run Friday morning since it’s a 3-day weekend….but slept in till 10 AM instead! Lazy! |
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Evening workout
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Rest |
Rest
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Saturday
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Morning workout
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Run = 20 miles
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Run = 22.72 miles
Time = 4:28
Swim: No Swim |
I felt great until the turn around point. The second half got just darn right painful and I walked a fair bit. It was very hot, no breeze and I just tuckered out. My pace was slower than my pace during the 34 mile run. |
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Evening workout
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Rest
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Rest |
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Sunday
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Morning workout
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Run = 18 miles
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Run = 13.86
Time = 2:39 |
I ran from Cerritos to Bolsa Chica Beach where a friend met me and picked me up. |
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Evening workout
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Rest |
Rest |
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June 27, 2008
By: admin
Category: Workout Plan, workouts
| Starting Weight |
208 pounds |
Week - 12 of Hal Higdon’s UltraMarathon Training Program
|
Weekly Summary
|
Plan |
Actual |
| Total Running |
miles = 60 |
miles = 60.11 |
| Total Swimming |
Time = 2.5 hrs. |
hrs. = 5.5 hrs. |
| Total Biking |
miles= 0 |
miles = 0 |
Starting Thoughts:
I took an extra rest day last week and bowed out of the long run in hopes of a more complete recovery from the 34 mile run. My legs just felt tired and I ran slower and slower.
It seem’s to have worked as my pace has now picked up in the early week runs. This is a big week; my first 60 mile week and I’d really like to achieve the mileage goal. |
| Weekly Summary Thoughts: |
| I did it….a 60 mile week! No injuries to speak of. It seems the more I run on my sore foot, the more it heals. On my Saturday run my foot was a persistent concern but on Sunday I hardly felt any pain.
I’m glad I accomplished the mileage goal for the week. I hope I can repeat next week. |
|
Day of Week
|
Workout
Plan
|
Workout
Actual
|
Notes
|
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Monday
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|
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|
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Morning workout
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Run = Rest
Swim = 30 min |
Rest |
|
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Evening workout
|
Rest
|
Swim = 30 min |
|
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Tuesday
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|
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|
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Morning workout
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Run = 8 miles
Swim = 30 min
|
Run = 7.75 miles
Time = 1:20
Swim = 30 min |
not sure why mileage isn’t 8 miles, I ran the same 8 mile course…must be weird GPS issue. |
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Evening workout
|
|
Rest |
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Wednesday
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Morning workout
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Run = 6 miles
Swim = 30 min
|
Swim = 30 min |
|
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Evening workout
|
|
Run = 6.03 miles
Time = 56:25
Gym workout: stretched, sit ups, weights |
9:31 avg. pace….much better.
My foot didn’t hurt at the beginning, but hurt like heck later that night. |
|
Thursday
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|
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Morning workout
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Run = 8 miles
Swim = 30 min
|
Swim = 30 min. |
|
|
Evening workout
|
Rest |
Run = 8:03 miles
Time = 1:20 |
Now my schedule is more flexible, I’ve done a few evening runs - when I can’t wake up in the morning! |
|
Friday
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|
|
|
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Morning workout
|
Run = Rest
Swim = 30 min
|
Run = Rest
No Swim |
First day this week of no swimming - had to work!
I’m shocked that my foot seems nearly healed….we’ll see how it holds up during the weekend long runs. |
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Evening workout
|
Rest |
Rest
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Saturday
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Morning workout
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Run = 18 miles
|
Run = 18.44 miles
Time = 3:16:50
Swim: body surfed and swam for at least 4 hrs. |
18 miles from Cerritos to Huntington Beach Pier..woo Hoo! and with average pace of 10:40 - I arrived 15 minute sooner than expected. Then I played in the ocean body surfing and swimming the rest of the day! Exhausting but great fun! |
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Evening workout
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Rest
|
Rest |
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Sunday
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|
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Morning workout
|
Run = 20 miles
|
Run = 19.86
Time = 3:52:17 |
Avg. pace today is 11:41 a full minute per mile slower. I was really hurting towards the end. |
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Evening workout
|
Rest |
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