Sun: 0M
Mon: 10M (72:45)
Tues: 5M (34:35)
Wed: 0M
Thurs: 10M (70:12)
Fri: 5M (36:36)
Sat: 10M (76:51)
Total Miles: 40M (4:50:59 / 7:16 pace)
Regional News From Colorado Runner
17 August 2008
09 August 2008
Week Log: 3 Aug - 9 Aug 2008
Sun: 12M (1:30:49)
Mon: 0M
Tues: 8M (57:56)
Wed: 8M (67:00)
Today I did the same workout as last week - 2M warm-up and 2M cool down. In between, I did the same ladder workout as last week (200, 200, 400, 800, 800, 400, 200, 200) with full recovery jogs (200, 200, 400, 800, 400, 200, 200). This week was a bit faster: 35, 36, 78, 244, 242, 78, 35, 32
Thurs: 8M (559:14)
Today I did 3x1M tempo with 60s jog recovery. I did a negative split today instead of the debacle of last week. Times are still slow, but they are getting better: 634, 615, 612
Fri: 7M (51:39)
Sat: 7M (49:26)
Week Total: 50M (6:16:04 / 7:31 pace)
This was a great week. I did 50M for the first time in a while and it felt really good.
Mon: 0M
Tues: 8M (57:56)
Wed: 8M (67:00)
Today I did the same workout as last week - 2M warm-up and 2M cool down. In between, I did the same ladder workout as last week (200, 200, 400, 800, 800, 400, 200, 200) with full recovery jogs (200, 200, 400, 800, 400, 200, 200). This week was a bit faster: 35, 36, 78, 244, 242, 78, 35, 32
Thurs: 8M (559:14)
Today I did 3x1M tempo with 60s jog recovery. I did a negative split today instead of the debacle of last week. Times are still slow, but they are getting better: 634, 615, 612
Fri: 7M (51:39)
Sat: 7M (49:26)
Week Total: 50M (6:16:04 / 7:31 pace)
This was a great week. I did 50M for the first time in a while and it felt really good.
03 August 2008
Week Log: 27 July - 2 Aug 2008
Sun: 12M (1:31:44)
Mon: 5M (34:57)
Tues: 7M (59:34)
Today I did a track workout: 200, 200, 400, 800, 800, 400, 200, 200 with full recovery (200, 200, 400, 800, 400, 200 jog rests). I felt pretty good on the this, though it wasn't a speed demon type workout. I am happy that I ran a decent clip and got faster throughout. My splits were: 37, 39, 80, 247, 241, 78, 37, 36.
Wed: 6M (43:50)
One of the staples of a Jack Daniels training week is a speed workout followed by a tempo type workout the next day. Today I decided to do a tempo run, but didn't feel that it would be beneficial to do a full 3M tempo run since this was my first time doing this in over a year. So, I decided to do 3x1M with 60s rest. I did this on my normal 6M loop. Unfortunately, I ran the first one too fast and then got slower. But, all in all it was a good workout. My splits were: 6:10, 6:14 and 6:24.
Thurs: 5M (36:20)
Fri: 3M (23:24)
Sat: 5M (35:35)
Week Total: 43 (5:25:24 / 7:34 pace)
This was a very good week in that i ran every day and I did two workouts. I need to keep this up if I plan to get back into shape any time soon!
Mon: 5M (34:57)
Tues: 7M (59:34)
Today I did a track workout: 200, 200, 400, 800, 800, 400, 200, 200 with full recovery (200, 200, 400, 800, 400, 200 jog rests). I felt pretty good on the this, though it wasn't a speed demon type workout. I am happy that I ran a decent clip and got faster throughout. My splits were: 37, 39, 80, 247, 241, 78, 37, 36.
Wed: 6M (43:50)
One of the staples of a Jack Daniels training week is a speed workout followed by a tempo type workout the next day. Today I decided to do a tempo run, but didn't feel that it would be beneficial to do a full 3M tempo run since this was my first time doing this in over a year. So, I decided to do 3x1M with 60s rest. I did this on my normal 6M loop. Unfortunately, I ran the first one too fast and then got slower. But, all in all it was a good workout. My splits were: 6:10, 6:14 and 6:24.
Thurs: 5M (36:20)
Fri: 3M (23:24)
Sat: 5M (35:35)
Week Total: 43 (5:25:24 / 7:34 pace)
This was a very good week in that i ran every day and I did two workouts. I need to keep this up if I plan to get back into shape any time soon!
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