My workout for this week. Training for nothing special...just trying to keep my core running up and trying to increase my speed.
Monday: 9 miles in 1:05:00. 0.6 warmup, then 9 mph pace for 6 mi, then 8 mph pace for 3 miles and 0.4 cooldown. Swam 18 laps (200 meters) after the run.
Tuesday: 40 minutes strength and weights then swam 25 laps (300 meters)
Wednesday: 9.4 miles in 1:05:00. 0.2 warmup, 9 mph pace for 30 min then 9.2 mph pace for 25 min, then 9.5-9.8-10-10.2-10.4-9.5-9 mph...each one minute then 0.8 cooldown. Swam 22 laps (260 meters) after run.
Thursday: Strength and weight x 40 min. Then swam 42 laps (512 meters).
Friday: 6.65 miles in 50:10, intervals x 3. Swam 24 laps (290 meters) after run.
Saturday: Rest
Sunday: 16.4 miles in 2:05:00 0.2 warmup, 8.0-8.4 mph x 2 hours then 0.8 cooldown. Swam 26 laps (315 meters) after run.
Total miles running: 41.45
Swim total: 139 laps for 1690 meters
skip to main |
skip to sidebar
About Charlie
Races to NoWhere
- Marine Corps Historic Half 05/18/08
- Frederick Marathon 05/04/08
- Country Music Marathon 04/26/08
- Dismal Swamp Stomp Half 04/19/08
- Shamrock Marathon 03/16/08
- A/B Colonial Half 02/24/08
- East Beach Nofolk Half 02/02/08
- Richmond Marathon 11/10/07
- Marine Corps Marathon 10/28/07
- Fleet Week Half 10/14/07
- VA Bch Rock "n" Roll Half 09/02/07
- Frederick Marathon 05/06/07
- Dismal Swamp Stomp Half 04/14/07
- Shamrock Marathon 03/18/07
- Richmond Marathon 11/11/2006
- Fleet Week Half 10/15/06
Personal Records
- 5K: 19:01.5 (01/08)
- 8K: 32:48 (06/07)
- 10K: 38:56 (04/08)
- 8 Miler: 52:26 (03/08)
- 10 Miler: 1:08:30 (11/07)
- 20K: 1:23:19 (01/08)
- Half: 1:27:23.40 (04/08)
- 25K: 1:47:35 (01/08)
- 30K: 2:13:57 (02/08)
- Marathon: 3:22:51 (03/08)
Running Goals for 2008
- 5K under 18:30
- 10K under 39:00
- Half Marathon under 1:25
- Marathon under 3:10
- Run at least 4 Marathons
- Run all 12 Strider's GP Events
- Run a Multisport Event
- Have Fun...Stay Healthy
Running Goals for 2007
- Run 2-4 Marathons
- Run 2-4 Half Marathons
- Qualify for Boston
- 5K under 20 minutes
- 10K under 40 minutes
- Half Marathon Under 1:30
- Marathon Under 3:30
2 comments:
hi Mr. Charlie! Good week and great job on the 10k btw. You are so fast and I am so jealous. I am sooo slow these days in this heat. It is summer, things are suppose to be slower, right? At aleast that is what I keep telling myself.
I see you are swimming. Do you bike too? The bike is kicking my tail.
Hi there Ms Natalie!
Looks like you had a wonderful vacation in SC! Welcome Back!
I like to swim especially after my runs...but anytime it's warm, it's nice to jump in the pool...I just love the water.
Bike...well...I have two bikes. A mountain bike and an old 10 speed racing bike...but don't you try to convince me into training for a TRI...No way...I want to concentrate and meet some goals in my running first...although using swimming and biking as cross training is all good too! ;o)
You'll get the hang of the bike...it's really not that difficult...just get use to running through the gears...carefully! ;o)...And be careful of the traffic out there...most people in cars and trucks are nice and considerate...but it just takes that one jacka** to mess things up.
But I think you're doing great!
Charlie
Post a Comment