August 16, 2004

Sunday's run

My last long run here at the Badlands. I ran a little over 5 miles in 48 minutes. Hot and windy at 6 p.m.!

Posted by vanr0033 at 10:20 AM

Saturday's run

I ran approximately 3.7 miles in 31 minutes on Saturday. It was pretty hot out but not as bad as it could have been. After running, I lifted weights while listening to U2.

3x12 bench press
2x12 seated rows
3x12 lat pulldowns
2x12 tricep pushdowns
2x12 bicep curls
100 situps

Posted by vanr0033 at 10:19 AM

August 13, 2004

Thursday's workout

Today's workout was hard but worthwhile. According to my training program, I was supposed to run 5-8 minutes of hills. Since the Badlands doesn't have any real hills (or any hills not covered in bikers), I hit the treadmill.

1.3 mile warmup
1 minute run at 8:34/mile pace and 2% incline
1 minute run at 8:34/mile pace and 6% incline
Repeat 6 times
1 mile cooldown

Total miles run - 4 miles

Strength training

3x12 bench press
2x12 seated rows
2x12 lat pulldowns
2x12 tricep pushdowns
2x12 shoulder shrugs
3x12 bicep curls
100 situps

Posted by vanr0033 at 4:06 PM

August 12, 2004

Wednesday's recovery run

I ran 4 miles in 34:00, which is 8:30/mile pace. The workout actually felt good, especially the last half mile. I can tell that my weightlifting is beginning to pay off. My upper body seems stronger and helped me maintain my pace over the last bit of the run. I was going to lift weights after running, but I decided to bail out and make pizza for L and I. Baking tiles and my mom's old mixer rock for making pizza dough!

Posted by vanr0033 at 8:35 AM

Tuesday's interval workout

Tuesday's interval workout was tough. I was supposed to run 2x800 meters, 2x400 meters, and 2x200 meters at 5k pace. Well, I tried to run the 800 meter intervals on the treadmill and failed miserably! It was so difficult to concentrate for 3 minutes and 15 seconds on the 'mill. Thus, I modified the workout and ran 4x400 meters, 2x200 meters, and finished with 2x400 meters.

1 mile warmup

400 meters - 1:37
400 meters - 1:37
400 meters - 1:37
400 meters - 1:37
200 meters - 0:49
200 meters - 0:49
400 meters - 1:37
400 meters - 1:37

1 mile cooldown

Total mileage (with jogs between intervals) - 5 miles

Posted by vanr0033 at 8:31 AM

August 10, 2004

Sunday and Monday's workouts

See, I'm really not that diligent about updating this blog. Oh well, here's another entry recapping my two most recent workouts.

Sunday - another windy, windy day, which pushed me onto the treadmill

4 miles - approx. 35:00 minutes
150 sit-ups

I meant to do this run at 8:00/mile pace, but I just couldn't go that fast the entire time. My legs felt off the entire run.


Monday

1 mile warm-up followed by weight-lifting

2x12 bench press
3x12 seated rows
3x12 lat pull-downs
2x12 tricep pushdowns
2x12 dumbell flys
2x12 shoulder shrugs
3x12 bicep curls
150 sit-ups

1/2 mile cooldown jog


Posted by vanr0033 at 4:35 PM

August 5, 2004

short workout

I did a short workout last night because my legs were a bit dead from Tuesday's intervals. I also lifted weights for 30 minutes. Since I started lifting 5 weeks ago, I've felt much better at the end of runs. Hopefully, increasing my upper body strength will help my form at the end of races.

2 miles - ~17:00
1/2 mile cooldown jog

bench press - 2 x 12
seated rows - 2 x 12
lat pull-down - 3 x 12
triceps push down - 2 x 12
flys - 1 x 12 (had some neck pain doing these)
shoulder shrugs - 2 x 12
bicep curls - 2 x 12
sit-ups - 150

Posted by vanr0033 at 9:07 AM

August 4, 2004

first speedwork in a while

I haven't run intervals since I was in high school, and now I remember why I haven't done them in so long...they are very, very difficult!

1.5 mile warm-up (10 min/mile)

6 x 400 m (on a treadmill - excellent pacing, but hell on your stride), with a 200 meter jog between intervals

1:27
1:27
1:27
1:40
1:27
1:27

1 mile cooldown jog

Posted by vanr0033 at 8:12 AM

August 3, 2004

recent workouts

I'm trying to run faster in my workouts. My marathon training program helped me build a base, but the base was fairly slow (~10:00 minutes/mile). Needless to say, any speed that I had evaporated when grinding out lots of slower miles. Now I want to recover some of the speed with the hopes of breaking the 20:00 minute barrier in the 5K. I just signed up for the State Capitol 5K in St. Paul on October 2 - my goal is to break 20:00 that day.

July 30, 2004

3 miles - 21:45 - hot, hot, hot workout but I felt good the entire time

August 1, 2004
Lifted weights for 30 minutes.

August 2, 2004

3 miles - 27:00 - easy day in preparation for speedwork on Tuesday, August 3

Posted by vanr0033 at 4:21 PM