Tuesday 6/30

This morning I did:

9 mile run

30 push-ups

4 min. ab workout
20 sec. work
10 sec. rest
x2

• plank twist
• plank walkers
• plank ups
• plank side bends

This morning was really tough it was not only hot, but also very humid.  I wanted to quit many times, but I pushed through it.  By my last mile my body started to feel like jello.  I am really hoping all this hard work I am doing now will pay off when I start racing again in the fall.

Monday 6/29

This morning I did:

6 mile run

2 mile walk

30 wall bridge
30 windshield wipers
30 toe reaches
30 knee press
30 push-ups
30 push press(35#)
30 step-ups(18in chair)

New Training Schedule

I am posting my new training schedule here so I can easily see it.  It is not complete, still need to come up with a few more weeks, but it is a start.

Goals: To stay mentally strong!!!!
            To not let the summer heat get me down!!!
            To have fun!!!

Phase 1

Week 1 

M- 6 miles

T- 9 miles

W- 4xmile repeats with 400m jog rests

TH- 8 miles

F- 9 miles

S- 13 miles

Week 2 

M- 5 miles

T- 9 miles

W- 45 min. tempo run

Th- 7 miles

F- 9 miles

S- 14 miles

Week 3

M- 6 miles

T- 10 miles

W- Fartlek (15 min. warm up- 2,3,4,4,3,2 with 2:30 rest, 15 min. cool down)

Th- 6 miles

F- 10 miles

S- 13 miles

Phase 2

Week 4

M- 10 miles

T- 6 miles

W- 8x800m

Th- 6 miles 

F- 8 miles

S- 14 miles

Week 5

M- 9 miles

T- 5 miles

W- 6x hill repeats

Th- 5 miles

F- 8 miles 

S- 12 miles

Week 6

M- 9 miles

T- 5 miles

W- 1 min. on 1 min. off 

Th- 5 miles 

F- 9 miles

S- 13 miles

Saturday 6/27

This morning I did:

2 hour run

I was out the door by 4:45 this morning and it was already hot.  After 2 miles I did not want to run anymore, so I tried to make this run as fun as possible.  I decided that I would run through every sprinkler I found.  It helped the run go faster and really helped cool me down. 

Friday 6/26

This morning I did:

6 mile run

12-9-6 reps for time of:
Deadlifts, 75#
Thrusters, 30#
4:06

Tuesday 6/23

This morning I did:

3 mile run

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
15:47

Monday 6/22

This morning I did:

4 mile run

Complete as many rounds in 10 minutes as you can of:
15 Sit-ups
10 Push-ups
15 Squats

6 rounds

A busy morning, so I squeezed in as much of a workout as I could.

Saturday 6/20

This morning I did:

11 miles(hot and brutal)

30 push-ups

A great week of runs and workouts! 

Friday 6/19

This morning I did:

4 mile run

200 jump rope
30 push-ups

Thursday 6/18

I did speed work at the track this morning.
I did 8x400m.
1. 1:33
2. 1:32
3. 1:33
4. 1:34
5. 1:32
6. 1:29
7. 1:36
8. 1:35

Than I ran stadiums.

Complete as many rounds as possible in 20 mins. of:
10 jumping pull-ups
10 modified handstand push-ups
20 hip raises, a mix of regular and one legged
I did 10 rounds

Wednesday 6/17

This morning I did:

2 mile run


Hero Wod:

For time:

Run 1.5 miles
Then, 4 rounds of:
23 jumping pull-ups
23 push-ups
23 full burpees

36:18, a little sluggish today.

Wednesday I normally go to the track and do my speed work, but I wasn't able to make it to the track today. I did an easy run instead and will get my speed work done tomorrow.  

Tuesday 6/16

This morning I did:

5 mile run

3 rounds for time:
17 jumping pull-ups
17 squat cleans, 35#
8:40

30 push-ups

Ugh the heat is back! 

Monday 6/15

This morning I did:

4 mile run

Hero Wod

5 rounds for time of:
3 cleans, 35 lbs
200-meter run
20 dumbbell snatches, 20 lbs, 10 each arm
Rest 2 minutes

19:36(time includes rest)

 30 push ups

Easy run this morning.  Getting back on track after taking 5 days off for vacation. Today was the first really warm morning of the year.  It was 85 at 5:00 this morning.