Monday, July 26th
[morning HR: 50]
*4 miles moderate by myself.
details:
where- gravel path at DBU.
average pace/total time- 7:14/ 28:59.
average HR/ % of HR reserve- 174/ 82%.
comments- Good run. A nice surprise, actually. Terry Jessup had suggested to Jake and I that I try to run 10" faster than my daily pace for moderate runs, and that I should not worry about my HR during the run. Well, I was a little worried that 7:25 would be too much for me right now because my first 4 mile run was just 2 days ago; but, at 1.75 miles I looked down and my average pace was already 7:16. Definitely encouraging. It's a little difficult to know that I'm behind where I have been before at this point in the summer, but I will say this... 7:14 pace has never felt this good this early on. And a month and a half ago, I hadn't run a step for 6 months. Just have to be patient... I think this year could be very exciting by the time November gets here.
*2 x 45" pedestal routine w/ 5 leg lifts.
*60' aquajog w/ 2x12x1:30H,30"R.
*H Core Routine.
*sleepytime (pm).
Tuesday, July 27th
[morning HR: 50]
*3 miles easy by myself.
details:
where- Mountain Creek Lake Park.
average pace/ total time- 8:02/ 24:09
average HR/ % of my HR reserve- 164/ 63%
comments- Nice run. Probably started slower than I needed to, but wanted to be sure I allowed myself room to recover if my body had needed it. Felt every "hill" on the first loop but after that it felt nice and I enjoyed the change of scenery!
*running form drills (picking 2 every week after an easy run): 2 x 100m running no arms & 2 x 30" high knees.
*2 x 45" pedestal routine.
*60' aquajog w/ 2x8x2:30H,30"R.
*work capacity circuit: 3 sets of 6 x body squat*, 6 x walking lunge*, 6 x step-ups*, 20 x mountain climbers, 45" plank, 6 x dips, 6 x pull-ups, 30 x russian twists*. 5' warm up and 5' cool down. [*using 6.6lb med ball]
*feet exercises.
Wednesday, July 28th
[morning HR: 52]
*breath enhancers.
*4 miles easy by myself.
details:
where- Boy Scout Camp.
average pace/ total time- 7:41/ 30:49
average HR/ % of my HR reserve- 166/65%.
comments- Awesome run! So nice!! I was feeling pretty sleepy and out of it prior to the start, and to be honest was not really looking forward to the run. But within the first 3 minutes I was awake, feeling good, and so grateful for another pretty day and beautiful place to run!!! I looked down at the end of each mile to see how my average pace for the total run progressed... after the first mile it was 8:20, then 8:02, then 7:49, then at the end of the run it was 7:41. Love it... slow and natural progression... always feels good like that! :)
*70' aquajog.
*sleepytime (pm).
Thursday, July 29th
[morning HR: 54? probably a bit off..]
*70' aquajog w/ 1,2,3,4,5,10,5,4,3,2,1 (1' recovery), 10 x 20"H,40"R.
*2 x 45" pedestal routine.
*work capacity circuit: 3 sets of 6 x body squat*, 6 x walking lunge*, 6 x step-ups*, 20 x mountain climbers, 45" plank, 6 x dips, 6 x pull-ups, 30 x russian twists*. 5' warm up and 5' cool down. [*using 6.6lb med ball]
*feet exercises.
Friday, July 30th
[morning HR: 50 (as of 2:10AM)]
*3 miles easy by myself.
details:
where- Fish Creek Trail.
average pace/ total time- 7:56/23:50
average HR/ % of my HR reserve- 167/66%
comments- Nothing bad. Slept 2.5 hours last night, max. My HR was at 175 when I turned around at 1.5 miles so spent the way home trying to relax and get it down. Worked. Just hope I get some good rest before tomorrow...
*2 x 45" pedestal routine w/ 5 leg lifts.
*45' aquajog w/ 7x5'H,1'R.
Saturday, July 31st
[morning HR: 52]
*breath enhancers.
*6 miles w/ 4 x 1' surge, 4' normal by myself.
details:
Where- White Rock Lake (Norbuck Park for the first 1.5 miles).
Average Pace/ Total Time- 7:30/ 45:00
"Lap" Paces- 8:56 for the first 10', 1' surges- 6:02, 5:50, 5:35, 5:55 ; recovery segments- 7:46, 7:39, 7:54, 7:28; 7:08 for the remaining 15'.
Average HR/ % of HR Reserve- 168/ 67%.
Comments- Definitely had heavy legs from the very start of the run, but I guess the surges loosened them up enough. Never felt like a hard effort run and the distance was not a problem. Will want to rest up and recover well though as the run ended up longer than planned!
*H Core Routine.
*90' steady aquajog.
Sunday, August 1st
[morning HR: 50]
REST DAY!!!
Total Miles for the Week: 20.
Total # of Runs: 5.
7.25.2010
7.18.2010
Onto the next week!!
Moving along! Keeping things simple, but still progressing some. I can't wait to start running longer than 30 minutes!! Haha!
Here's the all the good stuff for this week:
Monday, July 19th
[morning heart rate: 52].
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*70' aquajog w/ 3 sets of 9 x 1:30 hard, 30" recovery (2' between sets).
*sleepytime.
*feet exercises- fan out, toe grip, toe walk, heel walk.
Tuesday, July 20th
[morning heart rate: 50].
*pilates breath enhancers- the hundred, the swan (10), standing chest expansion (4), the roll-up (5), the saw (4).
*3 mile run by myself.
details:
Where- Boy Scout Camp.
Average Pace/ Total Time- 7:51/ 23:35.
Average Heart Rate/ % of Heart Rate Reserve- 168/ 77%.
Comments- Felt completely AMAZING! My legs felt so strong and loose and fresh! I felt like I could run so much faster but when I checked my HR it was already too elevated. :( But it made me excited for future runs!
*2 x 45" pedestal routine w/ 5 leg lifts.
*60' aquajog w/ 2 sets of 8 x 2:30 hard, 30" recovery (2' between sets).
*Strength Workout #1 (2 part strength workout-- Part 1 on one day and Part 2 two days later): 3 x [12 dumbbell squat (5 lbs), 12 push-ups] (1' rest between sets); 3 x [12 bulgarian split squat, 12 dumbbell clean and press (5 lbs)] (1' rest between sets).
Wednesday, July 21st
[morning heart rate: 52].
*2 mile run by myself.
details:
Where- Grand Prairie neighborhood streets
Average Pace/ Total Time- 7:40/ 15:30 (I know.. doesn't add up?!)
Average Heart Rate/ % of my HR Reserve- 163/ 73%
Comments- Felt good and strong again, but looked down early on and saw my HR was high again. I slowed down to a very comfortable pace and held it there until about half a mile to go and then I finished out the run with a solid pace. Felt good to run steady and not worry about my HR! :)
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*80' bike/elliptical.
*sleepytime & foam rolling (pm).
*feet exercises (pm).
Thursday, July 22nd
[morning heart rate: 54].
*pilates breath enhancers.
*3 mile run by myself.
details:
Where- Gravel Path at DBU
Average Pace/ Total Time- 8:21/ 25:05
Average Heart Rate/ % of my HR Reserve-161/ 70%
Comments- Forced myself to REALLY relax today. For the whole run. Not just the first half, but the whole run to just take it easy. I had yet to do that since I started back, I planned a lot of strength work this week, and I wanted to give my body one last good break before things started rolling next week. Success. Ran so comfortably I could be breathe just through my nose for the whole run! :)
*2 x 45" pedestal routine w/ 5 leg lifts.
*60' aquajog w/ 1',2',3',4',5',10',5',4',3',2',1' (1' recovery).
*Strength Workout #2: 3 x [12 dynamic lunge, 12 opposite arm/leg lifts], 3 x [12 step up, 12 prone jackknife] (1' rest between each set).
Friday, July 23rd
[morning heart rate: 52].
*Strength/Cardio Workout- 4' bike, 2 x 10 diagonal extension, 3' bike, 2 x 10 bridge fly, 3' bike, 2 x 10 suspended bridge, 3' bike, 2 x 10 balance lift, 3' bike, 2 x 10 superwoman, 3' bike, 2 x 10 roll and curl, 3' bike, 2 x 10 hip twist, 4' elliptical.
Saturday, July 24th
[morning heart rate: 50].
*4 mile run by myself.
details:
Where- Gravel path at DBU.
Average Pace/ Total Time- 7:37/ 30:31.
Average Heart Rate/ % of my HR Reserve- 166/ 76%
Comments- Thankful for another run and definitely thankful to finally get to run more than 30 minutes, haha! To be honest though... didn't feel the greatest today. My head has really been bothering me this week (Jake says it's where my sinuses are?) so I need to be better about taking medicine and letting that heal up. Other than that, felt comfortable and was a nice run.
*2 x 45" pedestal routine w/ 5 leg lifts.
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*70' aquajog.
*feet exercises (pm).
Sunday, July 25th
[morning heart rate: 50].
REST DAY!!!
Total Miles for the Week: 12 miles.
Total Runs for the Week: 4 runs.
Here's the all the good stuff for this week:
Monday, July 19th
[morning heart rate: 52].
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*70' aquajog w/ 3 sets of 9 x 1:30 hard, 30" recovery (2' between sets).
*sleepytime.
*feet exercises- fan out, toe grip, toe walk, heel walk.
Tuesday, July 20th
[morning heart rate: 50].
*pilates breath enhancers- the hundred, the swan (10), standing chest expansion (4), the roll-up (5), the saw (4).
*3 mile run by myself.
details:
Where- Boy Scout Camp.
Average Pace/ Total Time- 7:51/ 23:35.
Average Heart Rate/ % of Heart Rate Reserve- 168/ 77%.
Comments- Felt completely AMAZING! My legs felt so strong and loose and fresh! I felt like I could run so much faster but when I checked my HR it was already too elevated. :( But it made me excited for future runs!
*2 x 45" pedestal routine w/ 5 leg lifts.
*60' aquajog w/ 2 sets of 8 x 2:30 hard, 30" recovery (2' between sets).
*Strength Workout #1 (2 part strength workout-- Part 1 on one day and Part 2 two days later): 3 x [12 dumbbell squat (5 lbs), 12 push-ups] (1' rest between sets); 3 x [12 bulgarian split squat, 12 dumbbell clean and press (5 lbs)] (1' rest between sets).
Wednesday, July 21st
[morning heart rate: 52].
*2 mile run by myself.
details:
Where- Grand Prairie neighborhood streets
Average Pace/ Total Time- 7:40/ 15:30 (I know.. doesn't add up?!)
Average Heart Rate/ % of my HR Reserve- 163/ 73%
Comments- Felt good and strong again, but looked down early on and saw my HR was high again. I slowed down to a very comfortable pace and held it there until about half a mile to go and then I finished out the run with a solid pace. Felt good to run steady and not worry about my HR! :)
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*80' bike/elliptical.
*sleepytime & foam rolling (pm).
*feet exercises (pm).
Thursday, July 22nd
[morning heart rate: 54].
*pilates breath enhancers.
*3 mile run by myself.
details:
Where- Gravel Path at DBU
Average Pace/ Total Time- 8:21/ 25:05
Average Heart Rate/ % of my HR Reserve-161/ 70%
Comments- Forced myself to REALLY relax today. For the whole run. Not just the first half, but the whole run to just take it easy. I had yet to do that since I started back, I planned a lot of strength work this week, and I wanted to give my body one last good break before things started rolling next week. Success. Ran so comfortably I could be breathe just through my nose for the whole run! :)
*2 x 45" pedestal routine w/ 5 leg lifts.
*60' aquajog w/ 1',2',3',4',5',10',5',4',3',2',1' (1' recovery).
*Strength Workout #2: 3 x [12 dynamic lunge, 12 opposite arm/leg lifts], 3 x [12 step up, 12 prone jackknife] (1' rest between each set).
Friday, July 23rd
[morning heart rate: 52].
*Strength/Cardio Workout- 4' bike, 2 x 10 diagonal extension, 3' bike, 2 x 10 bridge fly, 3' bike, 2 x 10 suspended bridge, 3' bike, 2 x 10 balance lift, 3' bike, 2 x 10 superwoman, 3' bike, 2 x 10 roll and curl, 3' bike, 2 x 10 hip twist, 4' elliptical.
Saturday, July 24th
[morning heart rate: 50].
*4 mile run by myself.
details:
Where- Gravel path at DBU.
Average Pace/ Total Time- 7:37/ 30:31.
Average Heart Rate/ % of my HR Reserve- 166/ 76%
Comments- Thankful for another run and definitely thankful to finally get to run more than 30 minutes, haha! To be honest though... didn't feel the greatest today. My head has really been bothering me this week (Jake says it's where my sinuses are?) so I need to be better about taking medicine and letting that heal up. Other than that, felt comfortable and was a nice run.
*2 x 45" pedestal routine w/ 5 leg lifts.
*H Core Routine: 2 sets of 30" x supine plank, v-sits w/ running arms, side plank, swimmers, side plank, v-sits w/ flutter kicks, breaststroke swimmers, sit-ups w/ elbow to opposite knee, indian style crunches, and v-sits w/ over/under scissor kicks (1' between sets).
*70' aquajog.
*feet exercises (pm).
Sunday, July 25th
[morning heart rate: 50].
REST DAY!!!
Total Miles for the Week: 12 miles.
Total Runs for the Week: 4 runs.
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