“This is a very odd waiting room. Where are the hopelessly out-of-date magazines?”

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/30/08 Up/Downhill: [+0/-0] Time: 01:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.55 miles Time: 0:41:00 Speed: 3.7 mph Pace: 16' 04 /mi Calories: 255 Notes 5, 31, 6. Best run yet! Oh my gosh! It's becoming soooooooo much easier!! Watched more of "Trial of a Time Lord." Yay for Brian Blessed!

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Training Schedule- 5/26-7/20

Training Schedule

May 2-July 20, 2008

 

 

Wk	Date	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	5/26 6/1	Yoga (Flexibility) 35 min Run	Strength (DA L1)	Yoga   30 min Run	Strength	Yoga   30 min Run	World Run Dedication Run  Race Day:  5 K	Rest
2	6/2 6/8	Yoga (Arms)   40 min Run	Strength (DA L2)	Yoga   30 min Run	Strength	Yoga   30 min Run	Rest	30 min Run
3	6/9 6/15	Yoga (Back)   45 min Run	Strength (DA L3)	Yoga   30 min Run	Strength	Yoga   35 min Run	Rest	30 min Run
4	6/16 6/22	Yoga (Abs)   50 min Run	Strength (TW)	Yoga   30 min Run	Strength  35 min   Run	Yoga   No Run	Wilma Rudolph Race Day:  5 K	Rest
5	6/23 6/29	Yoga (Energy)   55 min Run	Strength (TW)	Yoga   30 min Run	Strength	Yoga   35 min Run	Rest	30 min Run
6	6/30 7/6	Yoga (Strength)   60 min Run	Strength (TW)	Yoga   30 min Run	Strength	Yoga   35 min Run	Rest	30 min Run
7	7/7 7/13	Yoga (Ali MacGraw)   60 min Run	Strength (DA L1,2,3)	Yoga   30 min Run	Strength	Yoga   40 min Run	Rest	30 min Run
8	7/14 7/20	Yoga (Intermediate)   60 min Run	Strength (DA L1, 2,3)	Yoga   30 min Run	Strength	Yoga   45 min Run	Rest	30 min Run

 

Yoga: 24

 

Runs: 32

 

Strength Training: 16

 

 

“What station did you disgrace with your presence, water thief? “

Not too shabby. 10 minute warmup, just to get over that brownie I ate. :0( 35 minute run! Yay for me! 10 minute cooldown. Watched first part of “Trial of a Time Lord” with Colin “Dr. I’d Most Like to Have a Fling With” Baker. Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/28/08 Up/Downhill: [+0/-0] Time: 04:30 PM Difficulty: 1.6 / 5.0 Performance Distance: 3.30 miles Time: 0:55:00 Speed: 3.6 mph Pace: 16' 40 /mi Calories: 343 Notes 10, 35, 10. Bloody good! Watch first half of part one of Baker's "Trial of a Time Lord." Achilles and calves kinda tight. Need to work on that. Really need to do more yoga/XT/strength training. Feel like I should work on my upper body strength and core.

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“It was kinda fun in a necrophile sort of way.”

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/26/08 Up/Downhill: [+0/-0] Time: 04:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 3.10 miles Time: 0:50:37 Speed: 3.7 mph Pace: 16' 19 /mi Calories: 315 Notes 5, 30, 15:37. Hot. Left calf swollen from behind the knee down. Tight Achilles on both sides. Watched the rest of "Rosemary' Baby."

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“Perhaps you’d better have your legs tied down in case of convulsions.”

Holy cow! 30 minutes straight for the third time!! I probably could have done 35, like yesterday, but I don’t want to blow my knees out or be stupid. I’m going slow to make sure I build up strength safely and gradually. That’s important at my age. ;0) Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/24/08 Up/Downhill: [+0/-0] Time: 05:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.50 miles Time: 0:40:00 Speed: 3.8 mph Pace: 16' 00 /mi Calories: 249 Notes 5, 30, 5. Oh my word! I did it again!!! Watched more of 'Rosemary's Baby' while I ran. I get bored on the 'mill. My Achilles felt tight. Need yoga!! I am awesome!

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“What have you done to his eyes, you maniacs! “

Best. Run. Ever. Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/23/08 Up/Downhill: [+0/-0] Time: 04:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.82 miles Time: 0:45:00 Speed: 3.8 mph Pace: 15' 57 /mi Calories: 280 Notes 5, 35, 5 <–Unbelievable! And I thought I was going to have a bad run!! It's never the way I think it's going to be. Boy, the sweat is running down my back. Watched 'Rosemary's Baby.' Made the time go quicker. I guess since I walked all over creation today looking for a new phone charger, I was good and warmed up! Need more water and yoga. I rock!

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Alex is 18!!! Cait is 20!!!

“Ah, the Socratic Method. The best way we have of teaching everything-apart from juggling chainsaws. “ Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/20/08 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 1.4 / 5.0 Performance Distance: 2.00 miles   Time: 0:35:41 Speed: 3.4 mph   Pace: 17′ 50 /mi   Calories: 188   Notes Got too hot. Had to stop at 27 minutes. Thought I was going to pass out. 6, 20, 9:41 Blech. That turkey burger is still sitting in my stomach from noon dinner. So much for falling off the veggie wagon. Watched penultimate “House.” Holy crap! Can’t wait for the season finale.

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“I told the league office a thousand times that I don’t roll on Shabbos!”

Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/18/08 Up/Downhill: [+0/-0] Time: 09:00 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.56 miles   Time: 0:45:00 Speed: 3.4 mph   Pace: 17′ 34 /mi   Calories: 237   Notes Finally hit it again. Hot. Have a headache. It’s late. I’m tired. My shoulders are tight. Need yoga. My high maintenance boy needs to chill out.

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I totally need headphones so I can hear the computer over my cheap treadmill and fan.  I tried to watch The Big Lebowski.  Not really feasible.  I get sound, I’m set.  Bought a cheap fan to cool me as I run.  That is the stuff!

 

“Looks like I picked the wrong week to quit amphetamines.”

Tomorrow’s run HAS to be better. Hey, at least I’m hanging in there! Activity Route: – Elev. Avg: 0 ft Location: – Elev. Gain: +0 ft Date: 05/13/08 Up/Downhill: [+0/-0] Time: 05:00 PM Difficulty: 1.6 / 5.0 Performance Distance: 3.50 miles Time: 0:53:00 Speed: 4.0 mph Pace: 15' 08 /mi Calories: 330 Notes Felt like crap at first. Ran/walked. Did no more than 14 minutes at a time running. Fartleks. Just felt like crap. Too hot. Dehydrated. Tired. Just wanted to crawl under bed or something. Just kept on. Watched an episode of "House." Decided to stick it out until Hugh Laurie figured out what was wrong with that guy. I guessed it: quinine. I am so awesome. Right now, don't know if I want to do some yoga… or fall on the floor and sleep.

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“Time is an illusion. Lunchtime doubly so.”

Alternate Training Programme

May 12-June 22, 2008

Wk	Date	Mon LONG	Tues	Weds	Thurs	Fri	Sat	Sun EASY	Total
1	5/12 5/18	Easy Run Dist: 2mi @15:50 40	Rest / XT	Easy Run Dist: 2mi @15:50 30	Rest / XT	Easy Run Dist: 2mi @15:50 30	Rest / XT	Rest / XT 30	6 miles
2	5/19 5/25	Easy Run Dist: 3mi @15:50 45	Rest / XT	Easy Run Dist: 2mi @15:50 30	Rest / XT	Easy Run Dist: 2mi @15:50 35	Rest / XT	Rest / XT 30	7 miles
3	5/26 6/1	Easy Run Dist: 4mi @15:50 50	Rest / XT	Easy Run Dist: 2mi @15:50 30	Rest / XT	Easy Run Dist: 3mi @15:50 35	Rest / XT	Rest / XT 30	9 miles
4	6/2 6/8	Easy Run Dist: 5mi @15:50 55	Rest / XT	Easy Run Dist: 2mi @15:50 30	Rest / XT	Easy Run Dist: 3mi @15:50 35	Rest / XT	Rest / XT 30	10 miles
5	6/9 6/15	Long Run Dist: 6mi @15:41 60	Rest / XT	Easy Run Dist: 2mi @15:41 30	Rest / XT	Speedwork Dist: 5mi, inc Warm; 3×800@6:19 w/400 jogs; Cool 35	Rest / XT	Rest / XT 30	13 miles
6	6/16 6/22	Rest / XT 60	Easy Run Dist: 2mi @15:50	Rest / XT 30	Speedwork Dist: 5mi, inc Warm; 3×800@6:23 w/400 jogs; Cool	Rest / XT 35	Race Day Dist: 5 K!!! Good Luck! (take 1 day off per mile)	Rest/ XT 30	10 miles

Legend
Workouts:	All runs are Easy, Long, Tempo, or Speedwork (A tempo run is nothing more than 20 minutes of steady running at threshold pace.)
Dist:	Total miles for the day
Dist/Time:	9mi @ 9:11 means “Run 9 miles at 9:11 pace.”
Warm/Cool:	Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork:	“6×800@3:47 w/400 jogs” means “Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat.” (800 meters=1/2 a mile)
Rest/XT:	Take a rest day, or do moderate cross-training activity.
m:	Meters
mi:	Miles Alternate schedule in bold

XT Schedule:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Yoga Run	Yoga Ab/Arms	Yoga Run	Yoga Ab/Arms	Yoga Run	Ab/Arms Dance	Run