The Numbers

Spring/Summer 2013 training info will be updated soon…

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This week’s workout (Mar. 19 – 25)…

MONDAY – Rest

TUESDAY – 4-mile run = 4mi (50:00) @ 5mph

WEDNESDAY – 4-mile hill run

THURSDAY – Rest

FRIDAY – Ladder 200m–>1km–>200m (w/200m recovery)

SATURDAY – Group run 10-mile

SUNDAY – Rest

This week’s workout (Mar. 12 – 18)…

MONDAY – Tempo run (3-mile) = 4.4mi (46:00) @6.5mph

TUESDAY – Rest

WEDNESDAY – Rest

THURSDAY – 4-mile run = 4.28mi (49:00) @ 5.5mph

FRIDAY – Rest

SATURDAY – Fresh Beijing Air Run (7- or 8-mile) = 8.3mi (1:37:00) *This turned out to be a terrible day… as far as air quality was concerned, but a decent run.

SUNDAY – Rest

This week’s workout (Mar. 5 – 11)…

MONDAY – P90X Legs & Back

TUESDAY – Rest

WEDNESDAY – 5-mile run = 5.2mi (1:06:00) 5mph

THURSDAY – 4-mile run = 4.2mi (46:00) @ 5 & 6mph

FRIDAY – Rest

SATURDAY – 10-mile trail run = 10mi (2:00:00)

SUNDAY – Rest

This week’s workout (Feb. 27 – Mar. 4)…

MONDAY – Rest

TUESDAY – 4-mile run = NO TREADMILL & WAY TOO COLD FOR OUTDOOR RUNNING =(

WEDNESDAY – Rest

THURSDAY – 5-mile run = NO TREADMILL & STILL WAY TOO COLD FOR OUTDOOR RUNNING =(

FRIDAY – Rest

SATURDAY – Tempo run (3-mile) = 4mi (53:00) @ 6.25mph

SUNDAY – 6-mile LSD = 7mi (1:29:00) @ 5mph

This week’s workout (Feb. 20 – 26)…

MONDAY – X-Stretch

TUESDAY – 4-mile run = 4.2mi (44:00) @6mph

WEDNESDAY – Rest

THURSDAY – 5-mile run = 5.2mi (57:00) @ 6mph

FRIDAY – Rest

SATURDAY – Intervals 4x400m (w/200m recovery) = 2mi (30:00)

SUNDAY – 6-mile LSD = 6.2mi (1:08:00) @ 6.5mph

This week’s workout (Feb. 13 – 19)…

MONDAY – Rest

TUESDAY – 3-mile run =3.1mi (36:00) @5.5mph

WEDNESDAY – Rest

THURSDAY – 4-mile run = 4.3mi(46:30) @6mph

FRIDAY -Hill Sprints(x5 at 4deg. incline) = 2.8mi (36:00)

SATURDAY – Rest

SUNDAY -6-mile LSD = 6mi (1:13:00)

This week’s workout (Feb. 6 – 12)…

MONDAY – 3-mile easy run = 3.2mi (37:20) @5.5mph

TUESDAY – Yoga + 3.5-mile walk home

WEDNESDAY – 4-mile easy run = 4.2mi (47:00) @5.5mph

THURSDAY – Yoga + 3.5-mile walk home

FRIDAY – Rest

SATURDAY – Hill Sprints (x5) [3min intervals  @ 4deg. incline + 3min recovery] =2.5mi (33:00)

SUNDAY – 5-mile Long Steady Distance (LSD) run = 5.3mi (1:05:00) @5mph

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This week’s workout (Nov. 28 – Dec. 4)…

Mon – REST recover… stretch… relax

Tues – TEMPO 10min warm-up + 2-mile @6.5mph + 10min cool down = 3.25mi (39:02)

Wed – LONG RUN 14-mile, long steady run = 12mi (2:38:02) ankle really hurt during this run, so I had to pare it down a bit =/

Thurs – SPEED Fartlek; 10min warm-up + FIVE TIMES (5min @6.5mph & 5min @4.5pmh) + 10min cool down

Fri – REST THAT ANKLE, ETT because you know it’s hurtin’

Sat – TEMPO 15min warm-up + 7-mile @6mph (jog for 5min in between) + 15min cool down

Sun – LONG RUN 16-mile, long steady run

This week’s workout (Nov. 21 – 27)…

Mon – LONG RUN 10.5-mile, long steady run (2:10:00)

Tues – SPEED “Ladder” 120-meter to 200-meter 6.5mph up the ladder and 7mph back down (incr. by 20-meters each time) = 2mi (29:26)

Wed – TEMPO 15min warm-up + 5-mile @6mph + 15min cool down = 6mi (67:00)

Thurs – REST Enjoy Thanksgiving =)

Fri – SPEED “Building UP Steam” 500-meter, 400-meter, 300-meter, 200-meter, 100-meter (incr. speed with each rep w/ 60sec recovery) = 1.25 (14:51)

Sat – TEMPO 10min warm-up + 5-mile @ 6mph + 8min cool down = 6.2mi (1:12:36)

Sun – LONG RUN 12-mile, long steady run = 12mi (2:30:00)

This week’s workout (Nov. 14 – 20)…

Mon – Rest

Tues – Rest

Wed – SPEED “Down the Ladder” 10min (6.5mph) + 8 (6mph) + 6 (5.5mph) + 4 (5mph) + 2 (4.5mph) = 3mi

Thurs – TEMPO 10min warm-up + 2-mile @6mph + 10min cool down = 3.5mi (40:00)

Fri – LONG RUN 10-mile, long steady run (60:00)

Sat – SPEED 8 x 200-meter sprints (6 sprints @ 6.5mph + 2 sprints @ 7mph) = 2mi (28:30)

Sun – TEMPO 15min warm-up + 1-mile @6.5mph + 1-mile @6.5mph + 15min cool down = 4.25mi (50:00)

October & early-November have been a mish mash of 5-milers and CrossFit exercises… then came the idea of doing the Honolulu Marathon in December (see crazy workouts above in preparation for this event)

This week’s workout (Aug 22 – 28)…

Mon – Rest

Tues – Rest

Wed – Rest

Thurs – 3mi Pace Run

Fri – 3mi Pace Run

Sat – 3mi Interval Run (Speed Workout)

Sun – 5mi Hike at 黄花城 Lakeside Great Wall

I can’t say that much running was done during my time away from “home,” but here are a few digits to keep you until I get back on my treadmill and run like the wind…

  • 4… times I ate at Pizza Marzano in Shanghai… in 4 days YUMMMMMMM (I was trying to work my way through the menu)
  • 1… crazy landing in Chengdu (it’s not official, but I’m pretty sure the fuselage is not a slinky)
  • 37… minutes it took to taxi to the gate
  • 3… trips to Starbucks this morning alone (I may be in need of an intervention)
  • 17… minutes off schedule, because I was caught up watching Libya coverage

This week’s workout (July 25 – 31)…

Mon – Rest

Tues – 4mi EZ run

Wed – 5mi EZ run

Thurs – 4mi EZ run

Fri – Rest

Sat – 14mi LSD run

Sun – 3mi EZ hike at 龙庆峡 LongQingXia

July 18-24

Mon – Rest

Tues – 3mi EZ run

Wed – 5mi EZ run

Thurs – 3mi EZ run

Fri – Rest

Sat – 14mi LSD run

Sun – 3mi EZ (I mean real easy) run

-Courtesy of the RW Challenge

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