Monday, January 24, 2011
30 Weeks to Go!
This week marks 30 weeks out from Leadville. I have a 30 week training plan, the running schedule of which I start this week, and have posted here. I hope to be able to stick with this 30 week plan, and will report my successes/failures/changes along the way.
1/24 through 1/30
Monday Jan. 24: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Took two scoops of Recoverite in 8 oz. of water approximately 35 mins. after workout finished.
Ran my Monday "just getting time on my feet/miles in" over the noon hour today. Just under two miles, total time of 14:23. Felt somewhat winded afterwards, but legs still had plenty of kick left in them. Note: this run was after weight-training the legs this morning.
Tues. Jan. 25: ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:10; Lap 2: 1:12; Lap 3: 1:20; Lap 4: 1:14. Fairly decent sprint times, considering I haven't done any sprint work since who knows when. These were, without a doubt, painful and unenjoyable! Give me a 20 mile run anyday over these. It's going to require commitment and determination to stick with the speed work.
Wed. Jan. 26: Wednesday milage day. Put in just over two-miles over the noon hour. Total time: 15:51. My legs are fairly sore today from lifting on Monday and doing sprints yesterday. And, I'm a little under the weather, so to speak.
Thurs. Jan. 27: I went from a little under the weather to a lot under the weather. I am taking today off due to illness.
P.S. I ended up taking the rest of this week off, including Saturday's planned 10 miles. :(
Ran my Monday "just getting time on my feet/miles in" over the noon hour today. Just under two miles, total time of 14:23. Felt somewhat winded afterwards, but legs still had plenty of kick left in them. Note: this run was after weight-training the legs this morning.
Tues. Jan. 25: ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:10; Lap 2: 1:12; Lap 3: 1:20; Lap 4: 1:14. Fairly decent sprint times, considering I haven't done any sprint work since who knows when. These were, without a doubt, painful and unenjoyable! Give me a 20 mile run anyday over these. It's going to require commitment and determination to stick with the speed work.
Wed. Jan. 26: Wednesday milage day. Put in just over two-miles over the noon hour. Total time: 15:51. My legs are fairly sore today from lifting on Monday and doing sprints yesterday. And, I'm a little under the weather, so to speak.
Thurs. Jan. 27: I went from a little under the weather to a lot under the weather. I am taking today off due to illness.
P.S. I ended up taking the rest of this week off, including Saturday's planned 10 miles. :(
Tuesday, January 18, 2011
1/17 through 1/23
Monday Jan. 17: off day. We spent the weekend up in CO relaxing!
Tuesday Jan. 18: I would have normally worked out this morning, but I have an important oral argument this morning that I need to prepare for. So, an off day!
Wednesday Jan. 19: another day off. Not terribly motivated this week.
Thursday Jan. 20: yet another off day. I am justifying my laziness on the fact that Monday is the start of my official 30 week running/training schedule. I played racquetball today at noon for 60 minutes.
Friday Jan. 21: off day. I plan on running in the hills tomorrow.
Saturday Jan. 22: ran for 109 minutes, hitting two big hills, and numerous smaller ones. Used Recoverite for the second time. Sunday update: legs feel good, only slightly fatigued. I will continue to report on Recoverite, but as of now it feels as though it is making a difference in terms of muscle rebuilding/recovery.
Tuesday Jan. 18: I would have normally worked out this morning, but I have an important oral argument this morning that I need to prepare for. So, an off day!
Wednesday Jan. 19: another day off. Not terribly motivated this week.
Thursday Jan. 20: yet another off day. I am justifying my laziness on the fact that Monday is the start of my official 30 week running/training schedule. I played racquetball today at noon for 60 minutes.
Friday Jan. 21: off day. I plan on running in the hills tomorrow.
Saturday Jan. 22: ran for 109 minutes, hitting two big hills, and numerous smaller ones. Used Recoverite for the second time. Sunday update: legs feel good, only slightly fatigued. I will continue to report on Recoverite, but as of now it feels as though it is making a difference in terms of muscle rebuilding/recovery.
Monday, January 10, 2011
1/10 through 1/16
Monday 1/10: off day. My legs are pretty sore from lifting and playing racquetball on Friday, and then going for a tough run on Saturday. So, I decided to listen to my body and give it an extra day of rest. Will pick up the weight training manana.
Tuesday 1/11: did 3 sets of 8 circuit style of: sitting dumbbar curls at 55 lbs; tricep pull-downs at 100 lbs; back pull-downs at 100lbs. Then did 2 sets of 8 circuit style of: "hunched" dumbbell curls at 25 lbs; lawnmowers (back) at 40 lbs; and one set of dips.
Wednesday 1/12: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs.
Thursday 1/13: Off day. Legs fairly sore from yesterday, especially inner hamstrings.
Friday 1/14: did 2 sets of 8 and 1 set of 6 of bench press at 125 lbs. Did 3 sets of 8 of sitting military press with 25 lb dumbbells. Did 3 sets of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbbells. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/15: Ran for 1:45, hitting several hills, and two major hills. Tried Melon HEED today for the first time. As many have noted, the flavor with Hammer products is not overwhelming, which is a nice change from Gatorade-type drinks that are overly-sweet. I felt more continued energy than just using water. I also used Recoverite for the first time today. I will report on how my legs feel tomorrow and whether it actually helped with recovery.
Update: I took Recoverite for the first time Saturday after my run. My legs on Sunday were a little fatigued, but not sore; and, on Monday, they felt like normal. I will report on future uses, but as of today, I certainly feel as though Recoverite helped speed my recovery.
Tuesday 1/11: did 3 sets of 8 circuit style of: sitting dumbbar curls at 55 lbs; tricep pull-downs at 100 lbs; back pull-downs at 100lbs. Then did 2 sets of 8 circuit style of: "hunched" dumbbell curls at 25 lbs; lawnmowers (back) at 40 lbs; and one set of dips.
Wednesday 1/12: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs.
Thursday 1/13: Off day. Legs fairly sore from yesterday, especially inner hamstrings.
Friday 1/14: did 2 sets of 8 and 1 set of 6 of bench press at 125 lbs. Did 3 sets of 8 of sitting military press with 25 lb dumbbells. Did 3 sets of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbbells. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/15: Ran for 1:45, hitting several hills, and two major hills. Tried Melon HEED today for the first time. As many have noted, the flavor with Hammer products is not overwhelming, which is a nice change from Gatorade-type drinks that are overly-sweet. I felt more continued energy than just using water. I also used Recoverite for the first time today. I will report on how my legs feel tomorrow and whether it actually helped with recovery.
Update: I took Recoverite for the first time Saturday after my run. My legs on Sunday were a little fatigued, but not sore; and, on Monday, they felt like normal. I will report on future uses, but as of today, I certainly feel as though Recoverite helped speed my recovery.
Monday, January 3, 2011
1/3 through 1/9
Monday 1/3: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Played 45 mins. of racquetball in the evening.
Tuesday 1/4: did 3 sets of 8 of bench press at 125 lbs. Did 2 sets of 8 and 1 set of 6 of standing military press at 55 lbs. Did 1 set of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 1 set of 8 of chest flys with 30 lb dumbells, and 1 set of 8 with 25 lb dumbelss. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbells. Did 4 sets of 20 of sit-ups at steep incline, and 2 sets of 20 at medium incline. Played 60 mins. of racquetball over the noon hour.
Wednesday 1/5: off day.
Thursday 1/6: lazy day off. Stayed up too late last night, and opted for more sleep this morning (I made this decision before going to bed). I don't mind missing upper-body workout days, as they are not as crucial as legs; but, I still don't want to make a habit of it!
Friday 1/7: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/8: Ran for 90 minutes, hitting two big hills, among many other small ones. Still ankle to shin deep snow. Still like running in sand.
Wednesday 1/5: off day.
Thursday 1/6: lazy day off. Stayed up too late last night, and opted for more sleep this morning (I made this decision before going to bed). I don't mind missing upper-body workout days, as they are not as crucial as legs; but, I still don't want to make a habit of it!
Friday 1/7: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/8: Ran for 90 minutes, hitting two big hills, among many other small ones. Still ankle to shin deep snow. Still like running in sand.
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