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.