| Location: Edmond,OK,USA Member Since: Dec 31, 2013 Gender: Female Goal Type: Other Running Accomplishments: Have run Boston and New York City marathons via qualifying times.
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| | Running Miles | Swimming Yards | Bike Miles | | 1932.15 | 0.00 | 578.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| 2 mile warm up
K repeats x 5 @ 4:41-4:45 per K repeat
2.5 miles cool down
weight work out= legs, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| a.m. OC recovery run with Rog
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| OC Trail
weights: bench press, triceps, back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Off due to calf strain
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Off due to calf strain; went to massage therapy.
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Last repeat workout of Half Marathon plan; 6 x .5 mile around HM pace (and making sure to "baby" calf); pace range 3:57 to 4:04
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| treadmill: 6 miles at tempo pace
weights: legs, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| hip and balance work
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| weights: legs, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Also some striders
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Easy pace
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Easy pace at OC with Rog
| |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| solo OC run
6 x 1 min hard effort; 1 min recovery
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| Biked 40 min Lifted upper
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Treadmill |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Treadmill |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Ill |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Ill |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Ill |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| Spin only Still recovering from bronchitis |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill Lifted lower |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill easy run Lifted upper |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| OC trails 6 x 1/2 mi repeats |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| Solo at OC |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 60 minutes biking
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| treadmill 60 minutes approx 7-7.5 miles
6 x 2 minute repeats
upper body weights=bench press and shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 6.50 |
| 60 minutes treadmill (some faster), approx. 7 miles
weights=leg press/leg extension, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Bike= 60 minutes
weights=bench press, triceps, back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| weights: bench press, triceps,back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg curls, leg extensions, stomach, curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.60 | 0.00 | 0.00 |
| 5 x 3:15 minute repeats hard effort
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| 60 minutes on stationary bike
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg press, leg extensions, curls, stomach, bench, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Easy at OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| weights: upper body
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench, tricpes, back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| Tried doing some K repeats, but only ended up with 3. I was really tired and lacked motivation, also had some pain in the bend of my right leg, so I decided to stop.
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Fantastic easy pace long run at Beacon on the Bay....just what I needed!
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmilll run....lots of snow and ice today!
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| Weights: chest, back, shoulders, triceps
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| weights: leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 16.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 10.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 30.00 |
| weights: leg extension, leg press, curls (free weights and cable curls), stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| With Julie and Landrunners
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 30.00 |
| Stationary bike
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 6 x 1/2 mile at OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 5 of hill loop (been sick from virus-all last week); ART
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench press, back, shoulders, stomach, triceps
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| treadmill, easy pace
weights: leg extension, leg curls, stomach, curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Drills 6 @ 1/2 mi Lifted legs only ART Hips |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Lifted upper Solo at OC |
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| Around Edmond with Julie and jana Finished with three miles fast |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill
weights
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Biked 15 mi and lifted weights upper ART |
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| Lifted before work OC pond loop 6 x 1/2 mi; all 3:37 to 3:43 ART
weights AM: curls and stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| weights: bench, shoulders, ?
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Treadmill; 4 mi progression
weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Around Edmond with Julie and group.
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Tempo interval = first true tempo effort of the year (last was in prep for zoo run; just been working on base and leg speed) 2 x 2.5 mi with 1/2 mi recovey; 40:05 total (finished at 8pm so legs tired from long day at work) |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| OC easy run including 3 mi oh hill loop |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Lower lifting of weights
Treadmill easy run
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| First 5K in two years.
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| XT day on taper week for OKC HM
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| OC with Roger
5 x 1K cruise intervals; 4:38-4:45
Lifted upper
Hip Work
ART
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Treadmill
lifted lower
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| OC with Roger; included 8 x 1 min fartleks with 1 min float between |
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| OC easy run with Roger; Run Form Drills. OKC Half tomorrow!
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.50 | 0.00 | 0.00 |
| Oklahoma Ctiy Memorial Marathon
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: bench, back, triceps, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| weights: curls, stomach, leg extensions
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 18.00 |
| Easy run around OC with 5 x hill loop in neighborhood
(HOT and very windy!)
50 minutes stationary bike (pm)
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Treadmill; super humid Included 3x1 mile at 10K pace
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Easy solo run at OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill Legs. curls. Stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Massage |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 5 x 1K 4:43 4:39 4:38 4:41 4:39 Bench/shoulders Hip work ART |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Solo recovery run at OC |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Easy run with Roger; includes 2.5 mi hill loop
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| OC before flight-out.
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Around ALOFT in CO
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| BolderBOULDER
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| OC with Juilie and group
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| around OC....plus 6 hill repeats in neighborhood.
weights: bench, triceps, shoulders, back, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 2.50 | 0.00 | 0.00 |
| It was a million degrees outside. Stopped at 2.5.
Biking: 45 minutes (15 miles?)
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Ran with morning group...8 miles around Edmond. Warm and muggy with a high dew point.
weights: leg press, leg extension, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Birthday run! After dark at OC with Roger; easy pace; hot, humid with S wind 10-15 mph
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 5 hill repeats |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Weights: bench, triceps, back, shoulders, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| With Julie; easy pace |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Treadmill run including 5 @ 8:00 pace. |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Olympic Discovery Trail with Roger; Sequim WA
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Diamond Point pond loop
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.75 | 0.00 | 0.00 |
| Rock n Roll Seattle Half; warm-up and race
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| Olympic Discovery Trail along coastal portion; ran to Port Angeles and had a DQ rootbeer float before heading back.
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.55 | 0.00 | 0.00 |
| OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| a.m. Legs/Curls p.m. 7 miler at OC; 92 with sun going down |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| am 6 miles pm 3 miles including 6 x 200 |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| OC at night; Adidas Boost Glide 6 not for me. |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| OC; Ravennas |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| OC; solo easy run |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 6.00 |
| At OC; 3 miles of hills
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.75 | 0.00 | 0.00 |
| a.m. OC Track; 7.75; 200@53; 200@56; 400@1:45; 800@?; 1K@4:39 = not about recovery but just getting pacing down
p.m. Around OC : 4 miles
weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: upper body-bench press, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Portland Maine |
| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| Acadia National Park; Easy pace. |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Eagle Lake at Acadia National Park |
| | Running Miles | Swimming Yards | Bike Miles | | 8.30 | 0.00 | 0.00 |
| Around the Mt Carriage Trail at Acadia National Park |
| | Running Miles | Swimming Yards | Bike Miles | | 9.40 | 0.00 | 0.00 |
| Carriage Trails at Acadia National Park: Waterfall Bridge loop and Amphitheater loop. |
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 3.00 |
| Leg weights
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Lifted weights & spin bike; massage day
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
| am: OC with Roger Includes 2@400 (1:47, 1:50 which was goal); 2@800 (3:37, 3:40) (400 recovery for all); 1@400 (1:50); walk break to OC bathroom; 2@1/2 mile on road around soccer field (3:43 and 3:43 = 3:41 for 800).
pm: OC with Roger; 3.6 miles at recovery pace
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 5.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Post run Y swim
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.10 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 4 x 1/2 mi; DS Racer Best effort by me in over a yr: 3:38; 3:33; 3:35; 3:33 |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Due to 71 DP and feeling to hot with 98 HI: started at OC and finished on treadmill Lifted legs |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Solo at OC.
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| With Julie and group around Edmond; early morning. High DP.
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Lifted weights.
OC with Roger; included 3 mi of hill loop. Hot and muggy!
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Off; dealing with remodel folk finishing up
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.25 | 0.00 | 0.00 |
| OC with Roger; easy pace; included 16 x straights on track at 5K pace; very slow end jogs.
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| AM weights OC solo right til darkness |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Late night at OC run with Roger; 3 x 800; 3:40, 3:40, 3:44 (running in full dark trying to miss cracks in the track).
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| With Julie and others; met at Mitch; tired from back-to-work; warm and humid. Easy pace.
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Solo at OC; HOT and muggy. Survival pace.
| |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| OC with Roger; finished at 9:45 pm
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| OC
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: leg extension, leg curl, curls, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: upper body
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg extensions and curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Mile intervals on the treadmill (up to 5.9) x 3
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench press, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg extensions, leg press, curls, stomach
raining....long run tomorrow/shorter run today on treadmill
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| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 800 repeats @ approx 7:30 pace / treadmill Weights: bench, triceps, back, shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: leg extensions, curls |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Tempo run x 4 miles @ 8:00....7:40 progression Weights: leg press, curls, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| long run with landrunners
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| hill repeats x 6
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 800's x 6 on treadmill
weights: upper body
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: lower body
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| tempo (5 miles @ 7:52-8:00 min pace)
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| easy run...tired legs
weights: bench and back
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| stationary bike
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Landrunner LR |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| OC solo in high 70's waether |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Weights: leg press, leg extension. Curls, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 5K run plus warm up and cool down Left heel sore after 5k run. |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| miserable run. hot. hot. hot. and I felt sick.
weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| full body workout w/ weights
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| conferences....home very late
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| | Running Miles | Swimming Yards | Bike Miles | | 15.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: leg extensions, leg press, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| ran on treadmill
6 x fartleks
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 2 x 2 tempo run. 8;00 pace, except last mile, 8:20 (hot and windy)
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 3 mile tempo with hills at start (8:20 pace) |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench press, triceps, back, shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: leg press, leg extensions, curls, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
|
Tulsa Run
Hilly and hot 8:09 average pac
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: upper body
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: legs and curls.
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| Weights: bench, shoulders, curls, leg extensions
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Tempo on treadmill....6.0-6.3
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 4.00 |
| Weights: curls, leg extension, leg press, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: legs and curls |
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: bench triceps back shoukders |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Weights legs curls |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 6 mile tempo on treadmill 6.0-6.2 |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Sick all week |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Sick |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Sick |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Sick |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights: legs, curls, |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 16.00 |
| Weights: legs amd curls |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights: bench press and shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
|
weights: leg extensions (a few reps of curls and triceps...strained muscle in back hindered the remainder of the weight workout and I had to stop)
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 10 x 1 minute repeats
no weights due to back/shoulder pain
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Weights: leg extension, curls, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights: leg press, curls, bench, shoulders 2x2.5 tempo @7:55-8:00 pace |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 15.00 |
| Weights: leg extensions, stomach, curls |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| Weights: leg press, back, triceps, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: curls, stomach, leg rxtension |
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| In the wonderful snow!!!!!!! |
| | Running Miles | Swimming Yards | Bike Miles | | 6.05 | 0.00 | 3.00 |
| Easy pace run |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Weights: bench press, back, shoulders, triceps
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| Tempo run: 7 miles
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Weights: leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 1932.15 | 0.00 | 578.00 |
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