800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Saturday, March 16, 2013
Friday, March 15, 2013
Calf rehab
400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)
Monday, March 11, 2013
Sunday, March 10, 2013
Track 6 x 300, 3 X 1000
Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down
Saturday, March 9, 2013
15 miles, 1:42:45 (6:51/m)
with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283
Thursday, March 7, 2013
hillwork, 1 hour, 7.06 miles
Untitled by runperryrun at Garmin Connect - Details
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6
Wednesday, March 6, 2013
13 miles, 1:40:51 (7:45/m)
Untitled by runperryrun at Garmin Connect - Details
easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53
easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53
Tuesday, March 5, 2013
12 miles at the track
12 miles total
3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills
Saturday, March 2, 2013
Shamrock 8k, 29:32
Untitled by runperryrun at Garmin Connect - Details
2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off
scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS
2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off
scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS
Thursday, February 28, 2013
3 miles 19:55 (6:38/m)
Untitled by runperryrun at Garmin Connect - Details
1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48
1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48
Wednesday, February 27, 2013
Monday, February 25, 2013
3 miles easy
Untitled by runperryrun at Garmin Connect - Details
3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07
Video of me at the track from my son Mark:)
3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07
Video of me at the track from my son Mark:)
Sunday, February 24, 2013
Track 10 X 100 strides
2 mile warm-up
10 X 100 18, 17, 16, 15, 15, 15, 15, 15, 15, 14
1 mile cool down
Track covered in snow so carved out 100 meter section
Subscribe to:
Posts (Atom)