The start of the 2011-2012 training!

The coming week will be extremely busy (which I will explain at a later point), so I'm typing up my planned training schedule in advance! Updates and details will be entered when time allows! :)

Sunday- 7.17.11
Long: 6M

  • Surface: Dirt path at Trinity Trails
  • Total Time: 43:05 (7:11 AP)
  • Pace Progression: 7:41, 7:13, 7:03, 7:03, 7:01, 6:59 

Monday- 7.18.11
Easy: 4M

  • Surface: Paved streets in Mansfield
  • Total Time: 29:31 (7:23 AP)
  • Pace Progression: 7:59, 7:23, 7:07, 6:59
  • Comments: Felt much more forced today during the first half of the run. Also felt some sharp, aching pain in my chest/heart beginning about 2M in.
Supplemental Work: 
25 x Around the World Core + 1 x Back Routine

Tuesday- 7.19.11
Easy: 4M

  • Surface: Paved streets in Mansfield
  • Total Time: 28:50 (7:13 AP)
  • Pace Progression: 7:50, 7:13, 6:59, 6:47
  • Comments: Much more comfortable today than yesterday. My foot is still aching off and on, but nothing to keep me from running.

Strides: 4x100m. 6x.06M uphill strides (accidentally did 2 too many)

Supplemental Work: 2x30" H-Core + Form Drills + Myrtyl Routine

Wednesday- 7.20.11
Workout: 1xTrinity Park Loop easy + 1xTrinity Park Loop @ tempo effort

  • Surface: Dirt and sand path at Trinity Park
  • Total Time: 30:58
  • Pace Progression: 18:00 first loop, 12:58 second loop
  • Comments: I felt very tired and lethargic this morning, but when I started the tempo loop I suddenly woke up. The pace felt controlled but hard, and I finally felt like I was running well again. The loops are supposedly about 2.1M, which makes the tempo segment about 6:10 pace.
Supplemental Work: PM Strength Session*

Thursday- 7.21.11
Rest Day.

Friday- 7.22.11
Easy: 4M

  • Surface: Dirt path at Trinity Park
  • Total Time: 28:!2 (7:03)
  • Pace Progression: 7:41, 7:04, 6:46, 6:39
  • Comments: Another nice morning on the loop. I feel so comfortable and strong on my runs lately.

Strides: 4x100m
Supplemental Work: 2x30" H-Core, Form Drills, Myrtyl Routine in PM

Saturday- 7.23.11
Workout: 2M easy + 2M @ tempo

  • Surface: Asphalt loop at Bear Creek Park
  • Total Time: 29:06 (7:16 AP)
  • Pace Progression: 16:56 first loop, 12:10 second loop
  • Comments: Much more humid than I expected here in Houston, but not a bad run at all. Definitely want to keep looking for some nice softer surfaces. 6:05 pace for the tempo felt hard, but still controlled.
Supplemental Work: Strength Session*

Week 1 Total Mileage: 26M (1 long, 2 workouts, 3 easy)

*Strength Plan: 2 sets, 30" rest
Squat w/ 10lb dumbbells x 12
Push Ups x 10
Pulldown w/ 10lb dumbbells x 10
Traveling Lunge w/ 10lb dumbbells x 12/leg
Military Press w/ 10lb dumbbells x 10
Upright Row w/ 10lb dumbbells x 10
Step-Up w/ 10lb dumbbells x 12/leg
Triceps Pushdown w/ 5lb dumbbells x 12
Wall Sit x 45"
Bicep Curl w/ 10lb dumbbells x 10
Leg Curl w/ 30lb x 12
Heel Raises x 18
Toe Raises x 18

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