158 (aka, the plan)

It's getting closer, but I'm happy to announce that I've been keeping with my training schedule. That's a big accomplishment for me. Here's what I've been doing.

			Key Workout #1		Key Workout #2			Key Workout #3
			Mon	Tue	Wed	Thu	Fri	Sat	Sun
19-Sep	24		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 1 miles T 1 miles easy	Bike	Fun	4 miles	Rest
26-Sep	23		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 1 miles T 1 miles easy	Bike	Fun	4 miles	Rest
3-Oct	22		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 1 miles T 1 miles easy	Bike	Fun	5 miles	Rest
10-Oct	21		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 2 miles T 1 miles easy	Bike	Fun	5 miles	Rest
17-Oct	20		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 2 miles T 1 miles easy	Bike	Fun	6 miles Determine 10K race pace	Rest
24-Oct	19		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	1 miles easy 2 miles T 1 miles easy	Bike	Fun	7 miles	Rest
31-Oct	18		10 min warm up 6 x (1 min f, 3 e) 10 min cool down	Bike	2 miles easy 2 miles T 2 miles easy	Bike	Fun	8 miles PMP+30	Rest
7-Nov	17		13 min warm up 6 x (1 min f, 2 e) 13 min cool down	Bike	2 miles easy 2 miles T 2 miles easy	Bike	Fun	9 miles PMP+15	Rest
14-Nov	16		10 min warm up 4 x (3 min f, 3 e) 10 min cool down	Bike	2 miles easy 3 miles T 1 miles easy	Bike	Fun	10 miles PMP+30	Rest
21-Nov	15		10 min warm up 12 x 400 (90 RI) 10 min cool	Bike	1 miles easy 4 miles T 1 miles easy	Bike	Fun	11 miles PMP+45	Rest
28-Nov	14		10 min warm up 6 x 800m (90 s RI) 10 min cool down	Bike	5 miles T	Bike	Fun	12 miles PMP+55	Rest
5-Dec	13		10 min warm up 3 x 1600 (3minRI) 10 min cool	Bike	2 miles easy 3 miles T 2 miles easy	Bike	Fun	10 miles PMP+55	Rest
12-Dec	12		10 min warm up 5 x 1K (400m RI) 10 min cool down	Bike	1 miles easy 4 miles T 1 miles easy	Bike	Fun	12 miles PMP+55	Rest
19-Dec	11		10-20 min warm 5 x (2 f, 2 e) 10 min cool	Bike	1 miles easy 7 miles T	Bike	Fun	13 miles PMP+15	Rest
26-Dec	10		10-20 min warm 4 x 800 (1:30 RI) 10 min cool	Bike	1 miles easy 5 miles T	Bike	Fun	14 miles PMP+30	Rest
2-Jan	9		2 x (4 x 400) (1:30 RI) (2:30 between sets)	Bike	8 miles @ 10K pace + 40 sec.	Bike	Fun	12 miles PMP+20	Rest
9-Jan	8		1 mile (400 RI) 2 mile (800 RI) 2 x 800m ( 400 RI)	Bike	2 miles easy 3 miles T 2 miles easy	Bike	Fun	16 miles PMP+45	Rest
16-Jan	7		10-20 min warm 1K, 2, 1, 1 (400m RI) 10 min cool	Bike	9 miles @ 10K pace + 40 sec.	Bike	Fun	13 miles PMP+10	Rest
23-Jan	6		10-20 min warm 3 x 1600 (400m RI) 10 min cool	Bike	1 miles easy 4 miles T 2 miles easy	Bike	Fun	18 miles PMP+30	Rest
30-Jan	5		10-20 min warm 10 x 400 (400m RI) 10 min cool	Bike	1 miles easy 5 miles T	Bike	Fun	10 miles PMP	Rest
6-Feb	4		10-20 min warm 5 x 2 min f/2 e 10 min cool	Bike	8 miles @ 10K pace + 40 sec.	Bike	Fun	20 miles PMP+30	Rest
13-Feb	3		10-20 min warm 6 x 800 (1:30 RI) 10 min cool	Bike	1 miles easy 5 miles T	Bike	Fun	13 miles PMP	Rest
20-Feb	2		10-20 min warm 5 x 1K (1:30 RI) 10 min cool	Bike	2 miles easy 3 miles T 1 miles easy	Bike	Fun	8 miles PMP	Rest
27-Feb	RW		10-20 min warm 6 x 400 (400m RI) 10 min cool	Bike	3 miles @ PMP	Bike	Fun	RACE DAY!!!	Rest

I feel good doing this. So far it has been completely manageable. I'm getting a little bit addicted. My Fridays are the days I play basketball and tennis. So, I get a little bit of everything into my workouts.

165

Today marked my first "official training day". I've been building a base up until now. And now, now is the time things will start to get a little bit more serious.

I'm using the workout program here and I'm pretty excited about it. It consists of three key workouts during the week.

Key Workout 1 - Interval - (45 sec/mile faster than 10K race pace, followed by recovery time)

Key Workout 2 - Tempo - (25 sec/mile slower than 10K race pace)

Key Workout 3 - Long - (45 sec/mile slower than 10K race pace, which is my PMP)

You're probably wondering what PMP means. That would be my planned marathon pace. Which is determined by my 10K race pace... which I don't know.

So, I'm going to sign up for one! I will have worked up to 6 miles just in time for a local race here, so I think I'll sign up for that one. It should be interesting... and probably pretty slow. But that's okay. I'm going for completion, not record breaking times.

One of the things about the program I'm following is that it isn't just about adding mileage... there's a lot of changing things up that I feel will really improve my overall pace. Which, let's be honest, I can use.

So without anymore babbling about my workout program... here's what I've done that I haven't written about.

Saturday

Distance: 3 miles

Time: didn't keep track

Monday (interval)

Distance:3.25 miles

1/2 mile warm up

6 x (1 min hard, 3 min easy)

2 minute cool down (I ran out of time, this should ideally be longer)

Between these three main workouts I cross train. Which means, I get to bike, swim, and play tennis and basketball... or anything else for that matter.

177

It's been a while. I've been struggling a little with getting motivated to get up early. Hopefully this week will end better than it started.

Monday (running)

Distance: 3 miles

Time: 36:00

Pace: 13 min/mile

Tuesday

Sport: Tennis

Time: 1:30

Fun Meter: It was so much fun! I found another fun tennis buddy. :)

Wednesday (running)

Distance: 3 miles

Time: 32:00 min

Pace: 10:40

Thursday

Sport: Biking

Time: 1 hour

Friday (running)

Distance: 2.5 miles

Monday

Sport: Volleyball

Time: One hour

Tuesday

Nothing, not one thing.

Wednesday (running)

Distance: 3 miles

Time: no idea

180

My super cool niece running the best race of her life (to this point).

Wow! I have reached an important point in my training. Today I was thinking about how I will run tomorrow, and I was excited about it! What?!? Finally. Up until now, I have mostly dreaded my workouts. I think this is a critical change that will really help me make some progress.

I finished off last week on a high note. I met all my training goals and felt pretty good doing it. I haven't felt too many aches and pains. This is a great thing too.

Thursday (biking)

Distance: 11 miles

Time: roughly 50 minutes

Friday (running)

Distance: 3 miles

Pace: roughly 12 min/mile

Here's to another great week!

As a side note, my super cool niece ran an awesome race this past week and is one of the top runners in the state. She took an entire MINUTE off her personal best time for a 5K. That is AWESOME! Way to go girl!!!

And... let me also add that she never ran until I got her to sign up for a sprint triathlon. She did it, and after the race told us she would NEVER run again because it hurt. And... look at her today! Of course I don't take any credit for the work she has put into running since then, but I did help her recognize a talent. :) That, I'll take credit for doing.