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.!
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
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
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!
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
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
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
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
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