Wednesdays are generally my off day. Was good to sleep an extra hour this morning and feel like I had a little bit of a recovery time.
Who else is...
- Thread starter ScottR
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Bonecollector
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siwulat
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Spin classes are intense! I wish I had one that fit my schedule.
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laxwyo
Very Active Member
My legs are still sore from Tuesday's leg workout. Quick 1.25 miles on elliptical before work tonight
Iron Mike
Active Member
Been out of the loop for a week. On the treadmill this mourning then off to the Sports show in Portland.
25contender
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- Mar 20, 2013
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Wednesdays are my rest days so just 4 miles easy for me yesterday.
I have a marathon pace tempo run on tap today, 2 mile warm up, 9 miles at 7:50 - 8:00 pace, then 1 mile cool down for 12 miles total.
Current running streak is at 12 days and 102.7 miles for an average of 8.6 miles a day.
I have a marathon pace tempo run on tap today, 2 mile warm up, 9 miles at 7:50 - 8:00 pace, then 1 mile cool down for 12 miles total.
Current running streak is at 12 days and 102.7 miles for an average of 8.6 miles a day.
Bonecollector
Veteran member
My run yesterday went really great. It is so much more enjoyable when you are running with someone. A buddy from work joined up with me 2 miles into my run and finished it out with me. Instead of being bored and thinking about what was hurting, or how much farther I had to go, we chatted along pretty much the entire way.
12.16 miles and 8:04 average pace, with a 2 mile warm up and 1 mile cool down and 9 miles at goal marathon pace. The 9 fast miles averaged out to a 7:51 pace. I'm thinking I am in pretty good shape to go 1 hour and 38 minutes for a half marathon 3 weeks from now which would be a 7:29 average pace which is one of my goals for this year.
12.16 miles and 8:04 average pace, with a 2 mile warm up and 1 mile cool down and 9 miles at goal marathon pace. The 9 fast miles averaged out to a 7:51 pace. I'm thinking I am in pretty good shape to go 1 hour and 38 minutes for a half marathon 3 weeks from now which would be a 7:29 average pace which is one of my goals for this year.
25contender
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- Mar 20, 2013
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Yesterdays leg day!!
Workouts are going good bumped it up a bit at the gym this past week.
Legs yesterday since I cant make it today.
Warm up with 3 sets of 40 lunges with 45 lbs of weight. In between lunges 3 sets of one minute burst of jump rope.
4 sets of leg extensions 1 set ea at 160lbs,1 set ea at 175lbs, 2 sets ea at 190lbs
4 sets of leg presses 1 set ea at 210lbs, 1 set ea at 230lbs, 2 sets ea at 250lbs
5 sets of Calf presses 2 sets at 190lbs, 2sets at 210lbs, 1 set at 230lbs
3 sets upright squats 1 set at 180lbs 2 sets at 270
cardio 2000 meter row C2 rower staying under 9 minutes
Workouts are going good bumped it up a bit at the gym this past week.
Legs yesterday since I cant make it today.
Warm up with 3 sets of 40 lunges with 45 lbs of weight. In between lunges 3 sets of one minute burst of jump rope.
4 sets of leg extensions 1 set ea at 160lbs,1 set ea at 175lbs, 2 sets ea at 190lbs
4 sets of leg presses 1 set ea at 210lbs, 1 set ea at 230lbs, 2 sets ea at 250lbs
5 sets of Calf presses 2 sets at 190lbs, 2sets at 210lbs, 1 set at 230lbs
3 sets upright squats 1 set at 180lbs 2 sets at 270
cardio 2000 meter row C2 rower staying under 9 minutes
Not intended as a brag, but more intended as an example of what can happen if you put in some miles.
I mentioned earlier that started running back in 2011 and have logged a lot of miles (over 5,000) since then. When I was looking back on my running log today I had a pretty amazing revelation.
On 3/14/12 I did my first ever interval workout. 8 X 400m intervals on a track with 400m recoveries. I was running them on a track and running them all out with my wife running a stop watch and calling out my splits and my 5 year old son cheering me on. I was wearing a heart rate monitor and hitting 97% of max HR at the end of the fast intervals.
My average split pace for those 8 - 400m intervals was 8:32 per mile! At pretty much maximum effort.
I just ran 9 miles at 7:51 pace per mile. At a moderate effort!
It is just mind boggling to me that I am now able to run 9 miles at a moderate effort 40 seconds per mile faster than I was able to run 400m intervals not even 3 years ago!
I wasn't completely out of shape when I did those intervals either, I logged some decent miles in December 2011 and January and February 2012 before running those.
I'm sure there are lots of folks who could log the same miles I have over the last few years and be way faster than me, but I'm pretty pumped at my improvement.
Just thought I would share. Nathan
I mentioned earlier that started running back in 2011 and have logged a lot of miles (over 5,000) since then. When I was looking back on my running log today I had a pretty amazing revelation.
On 3/14/12 I did my first ever interval workout. 8 X 400m intervals on a track with 400m recoveries. I was running them on a track and running them all out with my wife running a stop watch and calling out my splits and my 5 year old son cheering me on. I was wearing a heart rate monitor and hitting 97% of max HR at the end of the fast intervals.
My average split pace for those 8 - 400m intervals was 8:32 per mile! At pretty much maximum effort.
I just ran 9 miles at 7:51 pace per mile. At a moderate effort!
It is just mind boggling to me that I am now able to run 9 miles at a moderate effort 40 seconds per mile faster than I was able to run 400m intervals not even 3 years ago!
I wasn't completely out of shape when I did those intervals either, I logged some decent miles in December 2011 and January and February 2012 before running those.
I'm sure there are lots of folks who could log the same miles I have over the last few years and be way faster than me, but I'm pretty pumped at my improvement.
Just thought I would share. Nathan
Bonecollector
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laxwyo
Very Active Member
Bonecollector
Veteran member
Early Saturday morning Run:
8 miles in 78 minutes. 2% incline and 5lb weight. Just a nice long endurance run.
Rest of weekend was spent changing out a hot water tank and the mess that surrounded it!
8 miles in 78 minutes. 2% incline and 5lb weight. Just a nice long endurance run.
Rest of weekend was spent changing out a hot water tank and the mess that surrounded it!
laxwyo
Very Active Member
Bummer man! So many better things to do! I've been doing a few things on the "new" lund. At least pulling the carb on the 15hp trolling motor has it purring like a kitten.
Didn't get anything done this weekend. Can't let this parlay into anymore days off! Must do something tomorrow !