Oil change

ran from the auto express to groff park, did my exercises and ran back.

about 3.5- 25 minutes

150 back bridge
120 single legged back bridge
85 pushups
2 minute each side balance
2x 90 sec each side knee side bridge
2x 25 one leg squat
3x25 squat

Guy

Ran away from the house along the connecticut river and then Guy picked me up on river road and we drove to VT.  

Ran 9.3 miles- 1:04:30

50 pushups

Fox

Ran about 4.25 from house down hemingway and through woods off of rattlesnake. It took me 32:38. Not sure why I ran that slow, but who gives a cuss. I also did 4 100m accelerations at the end and 50 pushups later.

I am having a hard time doing my back exercises everyday. I am usually really tired at the end of running, but manage to often do them. However sometimes I do not have time afterwards, and on days off of running I don't like to do them when I am cold. Hopefully on monday I will be getting some new exercises for doing on the exercise ball.

I weigh about 183 right now. Seems too high. I would love to be 175. I think I should be around 180, but with thankgiving it is hard to stay at what I want. Even though I am running a bunch, I think it takes a lot more for me to stay lower, like watching what I eat a lot...kind of sucks.

Bike trail speed

2x2 miles @ goal pace (now going for 6:45).

5 minute warmup

6:37

6:43

6:41

7:02- unfortunate, but ok.

4x100m strides- work up to 90ish% and hold for 5 sec

Total about 5 miles-36:22

70 sec, 90 sec, 90 each side knee bridge

2x75 back bridge

2x60 single leg back bridge

80 pushups

3 pullups

I like this picture

to market hill

ran to market hill and met mom

5.32 miles- 37:54

80 pushups

3 min each leg balancing

2x25 single leg squats

50 squats

2x90 sec side knee bridge

First track day

So I took yesterday off. My back hurt and with the new training program for a half marathon mondays are off.

Today I did tuesday of week 1. I am gonna start with a goal pace of 7 minute miles.
800 warmup
1x1200 PI (400) @ 5:20
2x800 CI (200) @ 3:20
4x200 SI (200) @ 0:48
1.25 miles after in 7:20

total 5 miles 36:20

2x75 back bridge
100 single leg back bridge
90 sec, 60 sec each side knee side bridge
85 pushups
50 squats
25 each leg squat
3 pullups

what it means

Pace Intervals (PI): Relatively lengthy repetitions at your goal half-marathon per-mile pace to build endurance and develop pace judgment. Note: All numbers in parentheses above denote distance of recovery jog.

Cruise Intervals (CI): Run at 10-K race pace to promote stamina and the ability to run strong when tired. for 7:00 half-marathon goal pace (1:31:46), run 6:40 for 1-mile, 5:00 (1200), 3:20 (800)

Speed Intervals (SI): Run at 5-K race pace to promote relaxed speed and a sense of comfort at your considerably slower half-marathon pace. for 7:00 half-marathon pace, run 3:09 (800), 1:35 (400), 0:48 (200)

Strides (S): Over 100 meters, gradually accelerate to 90 percent of all-out, hold it for 5 seconds, then decelerate. Walk to full recovery after each.

Total Uphill Time (TUT): Work the uphill sections during your run, at something near a strong 10-K effort in the total time called for.

Race Day Rules: To warm up, jog just 800 meters, then do a few fast strides. That's it. Keep your glycogen tanks topped off and your legs fresh. Divide your half like this: 10-mile run, 5-K race. Run the first mile just slower than goal pace, then work into a rhythm and run just below your lactate threshold level so you don't implode an hour out. And draft off other runners to conserve energy. Do all these things, and you'll be fine.

Intermediate

Profile
You have a solid aerobic base. You have been running consistently for several years, tried various kinds of speed training, average 25 to 30 miles a week, and may even have finished a half-marathon. But now you want to race a half. That is, you have a specific finishing time in mind, and you're willing to train hard to achieve it.

Schedule Tips
"Intermediate runners have enough experience and strength to support some faster running--but within the context of increased weekly mileage and an adequate long run, which remains the key to improvement at this level," says Anaerobic Management coach Jon Sinclair (anaerobic.net). "So be careful when you add speed, because what we're after here is greater endurance, the ability to run longer at race pace." That's the crux of the Intermediate plan. To that end, Sinclair also suggests "adding some tempo to at least some of the long runs when they're maybe going just a bit faster over the final 10 to 15 minutes." That's a bit faster, okay? No bug-eyed straining.

"I would also include some interval miles at faster than projected race pace," Sinclair adds. "Interval tempo here should be challenging, but not too crazy. And the recovery should be enough to support the effort--down to a 120 heart rate, 400-meter jog, whatever it takes. If the rest isn't long enough, you can't maintain the quality."

Train schedule

	M	T	W	T	F	S	S	Total
	Rest	1x1200 PI (400), 2x800 CI (200), 4x200 SI (200)	3-4 miles, or rest	2x2 miles PI (800) + 4x100 S	Rest	4 miles + 4x100 S	8-9 miles	26-30 miles
	Rest	1x1200 PI (400), 2x800 CI (200), 4x200 SI (200)	3-4 miles, or rest	2x2miles PI (800) + 4x100S	Rest	4 miles + 4x100 S	8?9 miles (incl 4:00 TUT)	26-30 miles
	Rest	2x[1200 CI (600), 800 CI (400), 400 SI (200)]	2 miles	3 miles + 4x100 S	Rest	5-K race	6 miles	24 miles
	Rest	2x1-mile, CI (800), 6x200 SI (200)	3-4 miles, or Rest	4 miles PI (800), 1 mile CI + 6x100 S	Rest	5 miles + 6x100 S	10 miles, incl. 6:00 TUT	28?32 Miles
	Rest	2x1-mile CI (800), 6x200 SI (200)	3?4 miles, or Rest	4 miles PI (800), 1 mile CI + 6x100 S	Rest	5 miles + 6x100 S	11 miles	28?32 Miles
	Rest	2x[800 SI (400), 400 SI (200), 200 SI (200), 1200 PI]		4 miles (incl. 6x1:00 SI) + 4x100 S	Rest	10-K race	8 miles	30 Miles
	Rest	2x1200 CI (600), 4x400 SI (200), 4x200 SI (100)	3?4 miles, or Rest	4 miles PI (800), 1x800 CI (400), 2 miles PI	Rest	6 miles + 6x100 S	11?12 miles, incl. 8:00 TUT	32?36 Miles
	Rest	2x1200 CI (600), 4x400 SI (200), 4x200 SI (100)	3?4 miles, or Rest	4 miles PI (800), 1x800 CI (400), 2 miles PI	Rest	6 miles + 6x100 S	6 miles	32?36 Miles
	Rest	4x400 CI (200), 2x200 SI (100)	2 miles PI + 4x100 S	2x400 CI (200), 1x 200 SI	Rest	3 miles easy	Half- marath race

turkey trek

ran toward 63 on north leverett road, then to old northfield road via montague center.

6 miles- 41:31- with intervals in middle- 10x sprint 1 telephone pole, jog 4

2x75 back bridge

100 single leg back bridge

2x 90 sec each side knee side bridge

100 pushups

50 squats

25 each leg one legged squats
3 pullups!! kidding, not good, but getting better

short 3

ran to the corner-3.1-22minutes

Back Bridge: 100, 35 each leg, 90 sec hold

Pushups: 20, 20, 20, 20

Pullups: 3

Squats: 50

Single leg balance: [1 min closed each leg x 3]
One legged squats: 25 each leg x 2

Knee side plank: 90 sec each side x 2

run was fine, not too hard, lower legs still feeling a little bit hurty when running, not really sure why, hope im not running too much, some is back related.

Taking tomorrow off from running, gonna do the plyos on sunday, maybe some back stuff tomorrow.

Thinking about starting a half marathon training schedule.  Could start Monday with a rest day and go from there.  

Bad Shin! Baaaad shin.

9.37- 1:08:20

From house, left at center of leverett, down teawaddle and back to the Gibavics driveway and walk up the hill. 

My left shin area is hurting now...boo.

tired, can get me to do all exercises and my legs hurt so prob ok not to...tomorrow i'm gonna do a short run, and all the back stuff with plyos i hope

100pushups

100, 35 each leg (back bridge)

Through the woods

Took yesterday off.

Today!:
Ran for 40:10...estimating 5.3 miles. Started at home, down to north leverett road, to rattlesnake, up it big hill, and through the woods back.

Trying some plyo type things:
All over a tool box...
50 side to side jumps
25 forward and back jumps
30 side to side jump with 180° turn pivot left shoulder
30 side to side jump with 180° turn pivot right shoulder
30 forward jumps with 180° turn (15 turns each shoulder)

Back Bridge: 100, 30 each leg

Pushups: 20, 20, 20, 20

Pullups: 3, 2

Side plank: 90 sec each side x 2

Interval

Today I did a sort of interval run.

Ran to cushman: 5.6 in 39 minutes.

Did 6 x 3 min on, 2 off...don't really know what the paces were though...

Back Bridge: 100, 35 each le, 1 minute hold

Pushups: 20, 20, 20, 20

Pullups: 3, 3

Squats: 50

Single leg balance: [1 min closed each leg x 3]
One legged squats: 25 each leg x 2

Knee side plank: 1 min each side x 3

UGH

Ran, but wasn't pretty. 6.4- 45:55. Ran to depot road and back...cave hill was too hard, had to stop halfway, my leg and back were weak by the end.

Did some exercises:
Pushups: 60
Back Bridge: 100, 30 each leg
Single leg balance: 1 min each leg x 3

Still sick

still sick, really rainy, didn't do anything.  sucks.

saw where the wild things are, very sad.

did some celebrating of moms birthday, that was fun, ate way too much, but good to hang out with parents and uncles.

second day of taking 2 tsp fishoil a day.  no pain really in back or butt...but kinda weird in leg.  who knows.  getting depressed about it all, but the rain and sickness really don't help.

Sickly

Tues, Wed, Thurs didn't run...sick.

FRI!- 5.3- 37:08- from capt video, through umass up to firestation, down to pine, over to pulpit hill, to 63, around cowls road back to car.

Back Bridge: 100, 30 each leg

Pushups: 20, 20, 20, 20

Squats: 50

Single leg balance: [1 min closed each leg x 3]
One legged squats: 25 each leg

knee Side plank: 90 sec each side x 2

9ish

9.25 (same as yesterday)- 1:05:45.

100 back bridge

60 single leg back bridge

3 min each side knee side bridge

one legged balance 3 min each leg

60 pushups

50 squats

25 each leg one legged squats

felt really sick later for a few hours...

NY

Fri- with maya in the park...5.85-48 min...100 back 60 single back 60 pushups

Sat.-nada

Sun- with arne and maya for the first 4.65 took 38:30, next 3.38 by myself in 23:30 then the mile or so home.  TOTAL: 9.25ish in 1:10:45.

None atall

just ran.  from house down hemingway for a bit and back to jackson hill to 63 to montague to home.

6.3-46 minutes

Try them once

Since the exercises were hurting my back in the evening, i am going to try just doing them once, shortly after running

Back Bridge: 100, 35 each leg

Pushups: 20, 20, 20, 20

Pullups: 2

Squats: 50

Single leg balance: [1 min closed each leg x 3]
One legged squats: 25 each leg x 2

Side plank: 1 min each side x 2

Run: 38 min- 5.6 miles. Away from house toward puffers, end at cushman

Florida

While in florida (wed-monday) I ran a couple of times but didn't do a great job of keeping that active, but the back didnt hurt really.

wed- did all the exercises

thurs- 28 minute run, 3/4 of exercises

fri- 22 minute run, 3/4 exercises

Sat, sun, monday- nothing really

Tuesday I went for a 22 minute run with baylis in boston, and did some of the exercises

Last Tuesday

Back Bridge: 100, 35 each leg

Pushups: 20, 20

Pullups: 3

Squats: 50

Single leg balance: [1 min closed each leg x 3]
One legged squats: 25 each leg 

Side plank: 1 min each side x 2

Run: 47ish - 6.6 miles starting at bank o merica up e pleas, down pine, through umass, to bike trail at amherst