Post Your Training W/E 11/12/06

Monday: Easy 35

Tuesday: 9x300m hill

Wednesday: Easy 40

Thursday: 20 w/up, 3x5min hard, 25 c/dn

Friday: off

Saturday: off

Sunday: Easy/Medium 90

Monday- 3 miles and strides

Tuesday- 3 miles, 16x100m hill, 3 miles

Wednesday- 5 miles and strides

Thursday- 7 mile fartlek with surges at 3-10km pace and strides

Friday- 5 miles and strides (rainy/windy)

Saturday- 3 miles, drills, 4x40m, 2x80m, 1x100m flying sprints, 1 mile

Sunday- 9 miles, last 3 fast and strides

Week Total: 42 miles

Monday: 12 white castle burgers

Tuesday: 3.5 miles on the treadmill

Wednesday: All you can eat wings.

Thursday: Raquetball

Friday: 5 miles and a twelve pack of beast

Saturday: Driving down to Ohio for THE game.

mon - 6 miles easy

tues - 7 miles with a cutdown 8-6-4-4-2-2-2-2

Wed - 6 easy

Thurs - 6 easy, 4x200 strides

Fri - 2.5 warmup, 2x1600 @ 4:48, 4:44, 2.5 cooldown

Sat - 5 easy

Sun - 9 easy

mon-10 tempo

tues-beer

wed-10 strides, light hills

thur-study maybe 3-5 easy

fri-test, then 10 easy

sat-5 easy maybe a mile hard at the end

sun-12 long run

bump

Mon: Ran in the rain for 38:56. Stretching & pushups following. (HR 146 max. 155).

Tues: Cycle errands. Ran at a very slow pace for 32 plus min., picked up pace solidly for 9 - 10 min.eased off for remainder of run. A 49:54 min., (HR 134 overall max.153). Stretching following.

Wed: Cycle, errands. Began run slowly, continued for 29 plus min. then picked up pace for last 8 1/2 - 9 min. A 38:36 min. run (HR overall 135, max. 153). Stretching & strengthening ex.

Thur: Cycle 5 1/2 miles plus d-town. Ran for 31:47 out & back & extra loop. (HR 142 overall, max. 154). Stretching.

Fri: Ran for 50 min., steady for 40:55 & a slow jog cooldown 9 min. (HR 144 overall, max. 155). Stretching following. Cycle errands.

Sat: Ran for 53:15 steady even pace, got rained on part of run, picked up pace over last 6 - 7 min. (HR 139 max. 150). Pick up was quite quick, a good run today. Stretching following. Cycle, errands.

Sun: Cycle, errands. Ran over double 'funny man' route with added loop. Stretching following. Run was 38:04, HR 142, max. 152.

Mon - 6.5 miles easy

Tue - 7.5 miles easy

Wed - 7 miles w/20 min. tempo at 5:27 pace

Thu - 9 miles easy

Fri - 6 miles easy

Sat - 7 miles w/5 x 1000 in 3:04 avg. w/2 min. rest

Sun - 6 miles easy

49 miles

Sun: 2 hours

Mon: 45 min

Tues: Track 6x800 in 2:15-20 1 min rec

Wed: 90 min

Thur: 60 min

Fri: 30 min

Sat: 60 min

A new high for the year (20m running for the week) & a SCARE (see Thu). Purchase '07 logbook: Far Side weekly.

Mon: 46 min run, see 3 sandhill cranes on front lawn

Tue: 48 min run, 43d, steady drizzle

Wed: 30miles/17.9mph, decent ride

Thu: 30m/17.8mph, strong winds; fawn bolts from my left, unseen, intent on intersecting w/me...I have about .5 second to respond. It leans left as it dashes past, about 2" from my front tire. Whole incident lasts about 5 LONG seconds. I woulda been damaged goods if I had hit it.

Fri: 50 min run, 34d

Sat: 51 min run, 37d, drizzle

Sun: 35m/17.4mph, 36d, see 35-40 sandhill cranes in a field + another 10 in other fields!

20 years ago:

Mon: 72 min

Tue: 72 min

Wed: 70 min

Thu: 70 min w/friend

Fri: 70 min

Sat: 79 min in Warrensburg, MO (there for NCAA D2 regional cross race as a coach)

Sun: 77 min in Warrensburg

That could have made for some nasty road rash!

There was a lady in Boulder doing a triathlon last summer who crashed into a bear on her bike. Fortunately, the bear ran off, I can only imagine crashing into a bear, then discovering that it was really pissed off that someone had crashed into it!

Thu: 30m/17.8mph, strong winds; fawn bolts from my left, unseen, intent on intersecting w/me...I have about .5 second to respond. It leans left as it dashes past, about 2" from my front tire. Whole incident lasts about 5 LONG seconds. I woulda been damaged goods if I had hit it.

m - 5 x 5 minutes @ 17 km/h + swimming easy w/o 1500m

t - off

w - 5 x 5 minutes @ 17 km/h + weights

t - off

f - off

s - 5 x 1600 meters 5:40 - 5:30 rest = 30 seconds

s - distance run, i was clearly not used to running any distance anymore it felt easy low heart rate and all, but my legs got tired and didnt felt fresh after a while only hit 10 min/mile pace for 40 minutes, but the heart rate still was low so no worry's.

I still have anotehr week off from working , well i wont work.

So i am going to do some distance running. In 6 weeks i have a 3 km race. Can running the highest mileage ever with quite some intensity in it bring me to a new pr and improve me beyond that. 15 mi week avg? to 50+ this week. Also still some (lots)quality in it i aint gonna make the mistake i did once before.

I did a run of 70 minutes today. Tommorow 50 minutes running with 10 mintues slightly over anaerobic threshold. and 10 minutes slightly under it. Also some crosstraining. Today i swam tommorow either another swim or a bike ride(30 mintues).

I hope i will hold it together. And break my 3 km pr in 6 weeks and win the damn thing as well.

it was i dont work (was fired a little ago)

I hate the jobs they ogffer me at the moment so going immediatly back to working will only do the same. I chose a different path, home or library study with or without any support.