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| | Slow miles | Fast miles | Total Distance | | 84.05 | 13.75 | 97.80 |
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| Black Pure Flow Miles: 29.05 | Brooks Ghost 3 Miles: 28.00 | Brooks Glyceryn 8 Miles: 20.50 | Green Pure Flow Miles: 20.25 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Upper body workout then running. 3set circuit: - Chest press
- Lat pull-down
- Front shoulder rows
2 set circuit: - Flys
- Weight-assisted pull-ups
- Shoulder press
2 set circuit Then I ran on the treadmill, but I probably should have run outside. I warmed up for 10 minutes at 6 mph. Then I did 5 minutes at 6.5. Then 10 at 6.7 and 10 more at 6 with a 5 minute cool-down. |
| Black Pure Flow Miles: 4.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
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Marathon Training Weighed in at 192 lbs this morning. 3 easy miles on the treadmill. I ran at 5.5 mph pace with a turnover rate of 174 steps/minute. It was hard to keep the cadence up to 180 spm at this pace and my heart rate went over 160 on the last mile. I think I need to relax the cadence on the easy days.
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| Black Pure Flow Miles: 3.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.00 | 5.25 |
| I was going to alternate shoes today, but I left my flows in my bag. Whoops. Did a lower body workout: Squats Step-up Hamstring Curls Single-Leg Squats for balance Then the spreader machines that are kind of embarrassing to be seen on. Then I ran 5 miles on the treadmill. First mile was at 6 mph. 2-4.5 were at 6.5. Then finished the last half at 6.0 with a 5 minute cool-down. It was hard to keep the cadence up, and I had to concentrate to do it, but I think I did OK. It feels good to run, though. |
| Black Pure Flow Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| Core workout then 3 mile recovery run on treadmill at 5.5. |
| Brooks Ghost 3 Miles: 3.10 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Upper body workout. No running today. Fast miles tomorrow and long run Saturday. Since I love my new shoes (last years Pure Flows), I decided to try to get another pair before they disappear. I found a deal on Amazon and picked up a pair for $60.
| | Comments(5) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sick today. No run. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.25 | 0.00 | 10.25 |
| Ran 10 on the treadmill. I haven't run that far on a treadmill since ever. I haven't run that far on any surface in a long time. My St. George Glyceryns are done. My feet were feeling funny and going numb after just a mile. I switched to my Ghosts after 2 miles. I'm going to need another pair of long distance shoes. Not sure what to do yet--I don't really want to throw down $140 for a new pair of Glyceryns. For now, the Ghosts will have to do. |
| Brooks Glyceryn 8 Miles: 2.00 | Brooks Ghost 3 Miles: 8.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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3 treadmill miles on my new green Flows at recovery pace. I really dragged my feet getting going this morning. I had a dentist appointment at 8 and was wondering how much I could get away with doing beforehand. The inner turmoil went on until the gym was no longer an option. Soon I would be running out of time to run at home. I went for it and ended up being 10 minutes late to the dentist with teeth not as clean as I would have liked. (Going to the dentist is always like taking a final exam where I haven't done any of the homework. This time I didn't even cram. Every time I swear I'll do better and the next appointment will be different, but it never is. My bedtime routine is almost always to brush as fast as I can and then floss tomorrow. Maybe I need a flossing blog so I can be held accountable somehow. But who wants to read that? Of course, who wants to read this?) Weighed in at 195. Ate way too much this weekend. Way too much. I'm going in the wrong direction.
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| Green Pure Flow Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.75 | 2.50 | 5.25 |
| Leg workout and then 5 miles on the treadmill with a 1/4 mile cool-down. |
| Black Pure Flow Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Upper body workout focusing on shoulders. 3 treadmill miles at conversational pace. (11 mm) |
| Green Pure Flow Miles: 3.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Lower body workout. Left quads are stronger than right. Is that because my left hamstring is tighter? I need to stretch, but stretching seems to aggravate the hamstring thing--which seems to be getting better since I started running again. Ran 5 miles on the treadmill. |
| Green Pure Flow Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.65 | 0.00 | 8.65 |
| Upper body workout in the morning, then I had to run up to Layton to watch Jane's cheer competition. She was really good. I ran outside for the first time this year. It is always a shock to run on the road after a month or so on the treadmill. The sun was out. It was nice. I'm trying to keep my long runs at about a 10mm pace. I ended up averaging about that, but my pace varied with the terrain. I tried to focus on cadence. It was more difficult to keep up than on the treadmill. I don't know what the new shoes are doing to my feet, but my feet were sore and numb for the first 5 miles. It is like they are ruining my older shoes. I don't know if it is that my other shoes are worn out or something else. I have run on shoes that were gone before and didn't have these kinds of problems. The hamstring flared up more. I think it was the strain of running outside and uphill more than the distance. I ran farther last week on the treadmill without much trouble. I expect this to be with me the whole time. I was encouraged that it seemed to be getting better, but I'm not optimistic enough to think it will just go away. Strava |
| Brooks Ghost 3 Miles: 8.65 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 2.00 | 5.25 |
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Core workout. Legs are still sore/tired from Friday and Saturday. Ran on treadmill. 10 minute warm-up. 4x5min at 9mm with 3 min rest. 15 minute cool-down. 194.5 lbs
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| Black Pure Flow Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Recovery run on the treadmill at home. My feet were going numb, but this time in my newest shoes. |
| Green Pure Flow Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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Upper body workout. 6 treadmill miles. Since I learned the foot problems weren't shoe-specific, I decided to try the Glyceryns again. No numbness today. I can feel the cushioning like I didn't before I started running in the Flows and it felt nice. Maybe it is just I am paying more attention to my feet now. While they do feel nice, they also do feel pretty worn out. I was planning to run a little faster than 10mm and I did for 5 minutes after a 10 minute warm-up, but after the weight training, it was too much and I had to keep it slow.
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| Brooks Glyceryn 8 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Lower body workout. Increased the weight on my squats by 20 lbs. 10 more on step-ups. 10 more on adductor exercises. 5 miles on the treadmill. I'm 42 today. |
| Black Pure Flow Miles: 5.30 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 12.25 | 0.00 | 12.25 |
| I'm two days into my 43rd year and I've already put in over 17 miles. I think I've run more in my 40's than every other decade combined and I'm only three years in. I also set a new treadmill record. It felt good. Until I was finished. I should have taken an ice bath, but it was late. |
| Brooks Glyceryn 8 Miles: 12.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.75 | 2.25 | 5.00 |
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Lower body + core workout. 3 sets: - Single leg press
- Fast squats
- Single hamstring curl
- Short motion leg lift
- 20 side steps
- 40 step-overs
Had to find alternate machines for my third set. I hate that. And I hate it when people camp out on stuff. 2 sets: - Exercise ball crunches
- Plank
Running: 10 minute warm-up (10mm) 10 minute 10k pace (8:57mm) 5 minute recover (10mm) 10 minute 10k pace(8:57mm) 10 minute cool-down(10mm) 5 minute walk Weighed in at 191.6 this morning. I'm back on track.
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| Green Pure Flow Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Core workout. 8 miles on the treadmill. Miles 3-6 were at marathon pace--which is just over 4 hours (9:13mm) right now. Missed yesterday. Was supposed to do upper body and a short recovery run. Felt like crap in the morning. Ended up playing some basketball with kids in the evening. I was trying to just stand there a lot, but nobody on my team could score so I had to start asserting myself. I was wearing street clothes and my shoes are terrible so I ended up with some toe and arch blisters. |
| Brooks Ghost 3 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 84.05 | 13.75 | 97.80 |
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| Black Pure Flow Miles: 29.05 | Brooks Ghost 3 Miles: 28.00 | Brooks Glyceryn 8 Miles: 20.50 | Green Pure Flow Miles: 20.25 |
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