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100 METERS 14.0 200 METERS 31.0 400 METERS 1:04 800 METERS 2:22 1500METERS 4:35 1600 METERS 4:57 3000 METERS 10:00 4000 METERS 13:33 3 MILES...
Saturday, October 16, 2010
my run on 10/15/10
my run at battersby field was the best I have had in a long time.the grass was freezing cold but when I started I was rolling my first lap was a warm up then i just went into a groove. My second lap was probably 75 seconds then my third I hit another gear. I was going 70 second quarters and then on my fourth I ran the same pace.
Thursday, October 14, 2010
TRAINING PLAN FOR THE LOND DISTANCE RUNNER THAT IS FOCUSED
MONDAY-LONG RUN MAYBE 2 HOURS AT 8:00 PACE
TUESDAY-TRACK WORKOUT WARM UP ON GRASS FOR 15 MINUTES THEN DO 4 400M THEN HAVE A 5MIN REST THEN DO 3 BY 1 MILE
WEDNESDAY-EASY RUN 30 MINUTES
THURSDAY-EASY RUN WITH SOME 20 SECOND PICK UPS MIXED IN THE RUN.
FRIDAY-TEMPO RUN AT 6:15 PACE WITH HILL REPEATS AT END. RUN FOR 1 HOUR
SATURDAY- WEIGHT TRAINING
SUNDAY-HARD LONG RUN FOR 2 HOURS AT 6:20 PACE WITH BAREFOOT STRIDES AT THE END
TUESDAY-TRACK WORKOUT WARM UP ON GRASS FOR 15 MINUTES THEN DO 4 400M THEN HAVE A 5MIN REST THEN DO 3 BY 1 MILE
WEDNESDAY-EASY RUN 30 MINUTES
THURSDAY-EASY RUN WITH SOME 20 SECOND PICK UPS MIXED IN THE RUN.
FRIDAY-TEMPO RUN AT 6:15 PACE WITH HILL REPEATS AT END. RUN FOR 1 HOUR
SATURDAY- WEIGHT TRAINING
SUNDAY-HARD LONG RUN FOR 2 HOURS AT 6:20 PACE WITH BAREFOOT STRIDES AT THE END
Wednesday, October 13, 2010
sorry for the absense
i am sorry that i have not got around to updating my blog. there has been a lot going on. first i ran a 5k on the track in 17:38 a pr. then on 9/11 i ran a two mile race in 12:00 and i tweeked my knee. on 9/26 i ran a 19:10 5k but we went the wrong way at the start and that cost us a minute. i ended up coming in third.
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