Monday, August 22, 2011
8 mile run tonight
I did a late night run on the Nike campus to avoid the heat of the day. It was a perfect 70 degrees. I am trying to finish my runs with a couple of strides. I think it is very important to keep the fast twitch muscle fibers active throughout the year.
Saturday, August 20, 2011
I'm back with 8 miles today
After taking about 9 days off, I am back to training. I could definitely feel a little out of shape on my run today. I am looking forward to getting back my aerobic fitness with some heavy mileage.
Thursday, August 18, 2011
taking a few days off and then back to the grindstone
After a couple days of complete rest. I am planning on starting a new macro cycle starting with 3 months of base training. I am planning on working up to 80 miles per week.
Friday, August 12, 2011
Thursday, August 11, 2011
Another good bench mark workout for August 400m@54sec and 2x200m@26,25sec
I decided that I will continue to work on my speed through the month of August. Although I have no races scheduled, I can continue to improve my speed in ideal conditions. In September, I will start my base training with the goal of being aerobically fit for indoor track.
Today I started with a 400m @ 54sec, 2x200m @ 26,25 seconds with 200m walk/jog rest.
Finished with 30 minutes of swimming with a good effort near my aerobic threshold.
Today I started with a 400m @ 54sec, 2x200m @ 26,25 seconds with 200m walk/jog rest.
Finished with 30 minutes of swimming with a good effort near my aerobic threshold.
Monday, August 8, 2011
8 mile run on nike campus
I had a good run today on the Nike campus. I have been spending a lot of time helping my sister in law transfer her blog. I also added a lot of cool wordpress plug-ins for her. Here site is located at http://www.thegrommom.com
Friday, August 5, 2011
4x400 and 4x300m
Today I felt pretty sore from the workout 2 days ago. It was a very nice day with the perfect temperature to do this workout. I spent about 1/2 hour warming up and I still felt pretty flat doing strides. I spent the last two days completely sedentary working on my Arduino projects so I probably lost some of my rhythm and fitness. The Arduino is a cool micro controller that is easy to program to send commands to motors and communicate to a variety of electronic gadgets. A very good starting point for people interested in learning robotics and C++ programming.
I started with 4x400m @ 62,62,62,63 with a 200m walk rest. I ran this part of the workout in training flats and had to contend with a strong head wind on the home stretch. I finished with 4x300m @ 44,44,44,42 in spikes with about 3 minutes rest. I also did some light weight lifting and foam roller to roll out the kinks. I am also taking a lot of anti-oxidants and protein supplements. I was very surprised to finish my 300m in 42 seconds. It was mind over muscles. I just said to myself, I will run 42 on my last interval and I did.
I started with 4x400m @ 62,62,62,63 with a 200m walk rest. I ran this part of the workout in training flats and had to contend with a strong head wind on the home stretch. I finished with 4x300m @ 44,44,44,42 in spikes with about 3 minutes rest. I also did some light weight lifting and foam roller to roll out the kinks. I am also taking a lot of anti-oxidants and protein supplements. I was very surprised to finish my 300m in 42 seconds. It was mind over muscles. I just said to myself, I will run 42 on my last interval and I did.
Tuesday, August 2, 2011
Good track workout
Put on my spikes and started with 400m @ 53 seconds,
300m jog rest, 300m @ 42 sec, 200m @ 27
800m jog then 2x300m @ 44,42 seconds
finished with a relaxed 400m @ 61 seconds in my training shoes.
I felt a little tightness in my right calf muscle so I
backed off a little.
300m jog rest, 300m @ 42 sec, 200m @ 27
800m jog then 2x300m @ 44,42 seconds
finished with a relaxed 400m @ 61 seconds in my training shoes.
I felt a little tightness in my right calf muscle so I
backed off a little.
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