| 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 | | 1704.58 | 0.00 | 1047.50 |
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| Black Adidas Boost Miles: 37.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights: curls, stomach, leg press
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Weights upper body
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 5 mile tempo at hm pace
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Weights: curls, leg extension, leg press, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 6.00 |
| weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: lower body
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: upper body
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Houston half marathon 1:42:56!! Great weather, awesome course, best half marathon in a long time.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Very tired legs
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| speed work on treadmill: 3 x 3 mile repeats @ 8:10 pace
weights: curls, leg extensions, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: curls, stomach, leg press
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| | Running Miles | Swimming Yards | Bike Miles | | 10.60 | 0.00 | 0.00 |
| 9.57 mile tempo @ 8:25 average pace
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Strength training for runners workout #1
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| 10 mile tempo run at 8:15-8:18 9"average pace.
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, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 8.00 |
| weights: bench, triceps, back, shoulders, stomach.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Workout 2strength training for runners.
Weights: leg press, leg extensions, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 2 x 2 x 2 speed work
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| Work out #3: Strength Training for runners
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 10 mile tempo @ 8:06 average pace plus 2 mile warm up and drills
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Strength training for runners workout #4
Weights: bench press, triceps, back, shoulders, stomach |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.00 |
| Weights: legs, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 6 x 1 mile repeats at about 8:00-8:05 pace |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| strength training for runners: workout #5
Weights: bench, triceps, stomach, back
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| tempo run on treadmill...10 miles @ approx. 8:15 pace?
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| long run in Edmond
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Plus run drills
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| Plus run drills
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| | Running Miles | Swimming Yards | Bike Miles | | 26.20 | 0.00 | 0.00 |
| The first 16-17 miles went really well and I was on pace to run a 3:35-3:40. I really went for it on the run, but realize that I may have been overly ambitious. Still, I went for it! Walked the water stops from miles 17 in and slowed down quite a bit on the last 9-10 miles. Still qualified for Boston with a 3:48. Very happy with my run overall and nice to know what I could do. It was my first marathon in almost 4 years.
PHOENIX MARATHON!!!!!!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: curls, stomach, shoulders, bench
Feeling good post marathon! Decided to bike today and lift some weights.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 20.00 |
| weights: leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg press, curls, stomach, bench, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 3.00 |
| Half mile repeats...progression on treadmill, 6 x 2, last two @ 8:00 pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| weights
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: curls, leg press, leg extensions, stomach Tempo run: 5 miles 8:00-8:10 pace Warm up drills
ART on legs and feet
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| ART on legs and feet
Starting over on the Strength Training for Runners 8 week plan.
Week 1, workout 1
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Hill repeats in neighborhood x 5
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.40 | 0.00 | 0.00 |
| easy run at OC, lots of allergens out and about, cut run short
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| massage therapy: off today
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Speed work on the treadmill
5 x half mile repeats somewhere around 7:50?
Warm up drills, plus walking an additional mile to warm up/cool down
weights: curls, bench, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.50 |
| Felt super tired today, plus the heel of my left foot (on the bottom) has been somehwat sore. I decided to take a day off from running and ride the bike.
Work out #2: Strength Training for Runners (from week 1...behind a little)
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| weights: leg press, leg extension, curls, stomach
6 mile tempo run @ 7:59 average pace + warm up, run drills
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| | Running Miles | Swimming Yards | Bike Miles | | 15.50 | 0.00 | 0.00 |
| 9:17 average pace/long run with Edmond running group
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: half of upper body workout/ workout #3 in strength training for runners book.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| half mile repeats x 6 @ just under 8 minute pace (6.1-6.2 on treadmill)
Weights: upper body
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Weights: legs, curls, stomach
Ice skating....fell straight backwards and almost hit head. Very sore muscles in neck and shoulders.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 miles at 8 min pace....stomach troubles prevented finishing remainder of tempo.
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Massage
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 5.00 |
| Weights: upper body (bench, triceps, back, shoulders)
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Tempo run 8:00-8:10 pace...foot was bothering me.
Strength training for runners workout #5
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: leg extensions, leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 7 miles outside before rain...5 miles on treadmill afterwards
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| hill repeats x 4
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders
1 mile repeats x 3 @ 8:00 pace with 1/2 mile jog between
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| Strength training for runners workout
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| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 0.00 | 0.00 |
| ART on feet and calves
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: leg press, curls, stomach, bench press, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 24.00 |
| Weights: leg press, leg extension, curls, stomach Strength training for runners workout |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach 2.5 miles @ 8:10 average pace |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| I can't remember miles exactly for this week....or work outs. I didnt record them at all!
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| OKC Half Marathon 1:48
Great weather for today's marathon. I felt pretty good till about mile 9 when I starting having cramps and feeling nauseated. Felt terrible the rest of the day. Had to lay down upon returning home and taking ibuprofen. Felt terrible the week following the half and did not run until the following weekend. Have a few dr. appt. to try and figure out what is going on. Left foot did not hurt during run, but did afterwards.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| body work/massage: mainly neck and lower left leg and foot
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| weights: leg press, leg extensions, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| weights: bench, shoulders, stomach (was unable to do triceps and back due to pulled muscle in right under arm area) I must be falling apart!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| *Went to see chiropractor...discovered 11 pinched nerves along spine. 5 in neck, 4 between shoulders, 2 in lower back. This may explain the horrible headaches and nausea I've had all week. After one adjustment, I felt so much better!! More adjustments will hopefully help other things that are bothering me. Looking forward to feeling more normal again!
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| + 1.5 miles of walking
weights: leg press, leg curls, stomach, curls
left foot felt fine after run, but was sore later in the day and upon waking up Sunday morning.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 15.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: bench, triceps, back, shoulders
+ 1.5 mile walk with dogs
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| Strength training for runners...started over at week one. I had been doing each workout once a week (supposed to be twice a week) and just kinda got behind. Decided just to start over and try to be more diligent on getting in the workouts.
weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| + 2 walking
weights: legs, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| hill repeats x 5
+ 2 miles walking
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| + 2 miles walking and floor/hip exercises
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| + 2 miles walking
weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 8 x 1 minute faster during run
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill repeats x 5 (hill loop in neighborhood)
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 7.60 | 0.00 | 0.00 |
| hip work
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| hip work
weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Bolder Boulder
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 22.00 |
| Weights
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: legs, curls, stomach
Track.....ran 16 laps of straight away with not on corners
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| Black Adidas Boost Miles: 12.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Hill loop
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: legs, curls, stomach
1.5 x 2 @ tempo pace for half marathon
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.20 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.50 | 0.00 | 0.00 |
| Olympic Discover Half Marathon and then a 3 mile hike to Mary Mere Falls!! 17.5 miles!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walked 3 miles
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| weights: leg exensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| weights: leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench press, triceps, back, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| Strength training for runners: Week 1 (starting work-outs over from beginning)
weights: leg press, leg extensions, curls, stomach
16 x straight-aways on the track @faster pace
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| | Running Miles | Swimming Yards | Bike Miles | | 6.25 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: leg extensions, leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench press, shoulders, stomach, back, triceps
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| strength training for runners: workout 2'
Weights: leg extensions, leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 x 100 and 6 x 200 @ Edmond Memorial track
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| weights: leg extensions, leg press, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
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2x1 mile medium pace tempo @ 8:04 and 8:11 pace with jog break between.
Weights: bench press, shoulders , back, triceps
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Weights: leg press, leg extensions, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| sick early a.m. and didn't get in long run, but ran in the evening
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Super hot run! Muggy and heat index of 98. ugh.
Strength training for runners...workout 1 (starting over again!)
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: leg extension, leg curl, stomach, curls
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 hills
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Didn't feel well in the morning, so I biked later in the day.
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| It was ridiculously hot and a very slow, long 10 miles.
weights: leg extensions, leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Strength training for runners workout 1
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Ran 10 miles on the beach!! Tough heading back into the crazy wind, but had beautiful views.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 10 x 200m repeats...enjoyed the cool air of Bandon, OR!
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| OC; hot and humid
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 21.00 |
| weights: leg press, leg extensions, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.60 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| track work: 8 x 400
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| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
| Lifted: leg ext, curls, stomach
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| | 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 | | 5.00 | 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 | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.20 | 0.00 | 0.00 |
| weights: leg press, curls, stomach, bench, back, shoulders
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: leg extensions/curls/stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg extensions, leg press, curls, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench press, shoulders, stomach
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Track work: 8 x 400
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 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 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoukder
7-8x 400
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Weights: leg extension, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 1.5x2 8:05-8:12 pace
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: bench, triceps, back, shoulders, stomach
10 x short hill repeats
(sore heel on both feet???)
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| weights: leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: finish Monday leg workout/arms
|
| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 10.00 |
| Weights: bench, triceps, back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Major headache, not feeling well....headache troubles all week
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: curls, leg press, stomach pull downs
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 21.00 |
| Weights: leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: bench press, shoulders, back, triceps, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench, triceps, shoulders, 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 |
| Weights: leg press, stomach, curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| weights: bench, back
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| hill repeats x 3
weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Strength training for runners/workout 1
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders |
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 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 | | 0.00 | 0.00 | 20.00 |
| Weights: bench, triceps, back, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: curls, leg press, leg extensions, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Weights: bench press, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Quarter repeats X 8 + 1K repeat @ 6:52-7:00 min pace.
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| Tempo run: 2 mile x 2 mile with a half mile jog between/pace @ 7:49-7:53 pace.
|
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| Amazing weather and great run!!
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.70 | 0.00 | 0.00 |
| K repeats: 7:08-7:20 pace
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| weights: bench, triceps, stomach, back, shouders
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Tempo run 2 x 1.5 miles (break in between)
Average pace: 7:48
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| weights
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| weights: leg extensions, leg curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| P/T conferences...worked 8-8
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| P/T conferences...worked 8-8
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: legs, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| tempo on treadmill x 4 miles 9 at 7:50ish pace?
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| weights: bench press, stomach, leg press
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| speed work: half mile repeats X 5: 3:38, 3:41, 3:40, 3:39, 3:37
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 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 | 20.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 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 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| hill repeats x 2
weights: legs, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights:
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: bench, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| weights: back/triceps
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| mile repeats x 4 (average 7:55 pace)
weights: curls, leg extensions, stomach
strength training for runners workout
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| Weights: bench press, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg press, leg extension, curls, stomach
strength training for runners, part 1
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| hill repeats x 4
strength training for runners, part 2
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Treadmill running due to extremely high winds.
weights: leg extensions, leg press, curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 2 x 2 tempo, total of 4 miles + warm up, run drills, cool down
weights: bench press, triceps, stomach, back
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Strength Training for Runners, workout #8
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.53 | 0.00 | 3.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: bench, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Very windy...still did half mile repeats x 5 @ 3:50ish pace.
weights: leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Strength training for runners, workout 9 (first part...finish on Thursday)
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Totally worn out! Skipped running and did Strength training for runners workout #9
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Very windy and cold today, so my run was on the treadmill. 5 mile tempo, plus warm up and cool down. Run drills after 1.5 miles.
weights: leg extensions, leg press, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 8.00 |
| weights: bench, triceps, stomach, back
Yoga stretches
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Hills X 4
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
Tempo on treadmill, 4 miles
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Weights: curls, legs, stomach
Strength training for runners, workout 11!
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 8.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: bench press and shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
fartleks X 10
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| Bench press, triceps. Stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 6 mile tempo..8:03 average
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: bench press, triceps, back, shoulders
Strength training for runners workout #11
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 23.00 |
| Speed work on bike: 4 minute intervals x 6 (3 min break in between intervals)
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 mile marathon pace tempo
weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| weights: bench press, shoulders
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: triceps and back
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.20 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| Weights: bench press, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| Strength training for runners workout 12...only first half of exercises
Weights: leg press, leg extensions, stomach, curls
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.70 | 0.00 | 0.00 |
| Half mile repeats X 5.
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 15.20 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: bench press, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| weights: leg press, leg extensions, curls, stomach
Christmas light pm run
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| K repeats X 5 @ 4:34-4:45? Time per K
|
| | Running Miles | Swimming Yards | Bike Miles | | 15.60 | 0.00 | 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| Weights: bench, triceps, back, shoulders, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| strength training for runners, first half of workout 12
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| weights: leg press, leg extensions, curls, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| 7 mile tempo (treadmill) + warm up and cool down
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| weights: bench press, shoulders, back, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| weights: curls, leg press, leg extensions, stomach
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| marathon pace (about 8:15-8:20) for 7 miles
+ 2 miles walking
|
| | Running Miles | Swimming Yards | Bike Miles | | 1704.58 | 0.00 | 1047.50 |
|
| Black Adidas Boost Miles: 37.00 |
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