Sep 10th - Sep 16th
Sep 10th
6.2mi @ easy pace. Feeling great despite 55 miles of running the past 2 days at a good effort. Regular route around gym and surrounding area after upper body workout. Mostly flat with on hill going up Mine Hill.
Sep 11th
AM- lunges, deads, squats, weighted calf standing raises, some pullups, abs, core
Sep 10th
6.2mi @ easy pace. Feeling great despite 55 miles of running the past 2 days at a good effort. Regular route around gym and surrounding area after upper body workout. Mostly flat with on hill going up Mine Hill.
Sep 11th
AM- lunges, deads, squats, weighted calf standing raises, some pullups, abs, core
PM- 12mi Pica hill intervals. Same route as last week b/c I fotgot my Garmin, and wanted to see how much faster my speedwork was getting me for the 12mi route I memorized long ago.. Estimated a 7:50 pace, which I could hardly believe. I guess the recent 10 or so pounds of weight loss also helped!
45x2 BW squats
Sep 12th
3 mi flat and easy, 2.5 miles of ~.25 5% uphill sprints with down recovery, 2 more miles easy. Second week of “speed” work. Last week struggled to get 8 mi/mi on the repeats, this time they were well under 8. Did 5 instead of 4 also, 2 mile cooldown. 8 total.
Sep 13th
11 miles Tourne Park. Twice up the Top of the Tourne instead of once, 25 seconds/mile faster. I feel the small amount of speedwork may be paying off drastically already. All I think about lately is Leadville for next year. At this rate hopefully it will be an amazing buildup.
Dive bomber/hindu pushups, dips, abwork, coreSep 14th
10 mi easy patriots path near Morristown. Upper body stuff at gym.
Sep 15th
Main clockwise 2011 MOMA loop at Ringwood without, plus 5 miles of the white trail mostly on the other side of Skyline Drive. 30 miles with some 4500 ft gain. Faster generally everywhere, accounting for a 5 stop running into some friends and a 5 minute woods break b/c of eating a lot the day before.
Sep 16th
Went to PA to visit paretns and did 14 in the morning on a comfortable route from their house to the Little Lehigh Parkway and back. Love this route, although it ussually is at the end of a hard week when I am fatiqued as hell it is awesome to see a ton of other folks up that early on a Sunday.
2x47 BW squats (aiming for 2x50 soon), pullups and bent over rows, abs (leg raises, side leg raises, crunches)
Sep 16th
Went to PA to visit paretns and did 14 in the morning on a comfortable route from their house to the Little Lehigh Parkway and back. Love this route, although it ussually is at the end of a hard week when I am fatiqued as hell it is awesome to see a ton of other folks up that early on a Sunday.
2x47 BW squats (aiming for 2x50 soon), pullups and bent over rows, abs (leg raises, side leg raises, crunches)
Total (running) mileage: 91 miles
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