Olney,MD 
Today
Partly Cloudy High 65FLow 47F
  • Temp: 63F
  • Hum: 52%
  • W: 6mph SSW
TUESDAY
Patchy rain nearby
High 67F
Low 46F
WEDNESDAY
Patchy rain nearby
High 60F
Low 44F
THURSDAY
Cloudy
High 62F
Low 46F
FRIDAY
Sunny
High 65F
Low 47F

Monday - October 20

Sunday - October 19

Saturday - October 18

Run
  • 2h 05m 44s
  • 13.09 miles
  • 09m 37s /Mi

Official Time: 2:05:59, includes stopped time

I certainly didn't expect to put out an effort like this today

I was just running along breathing easily, somewhere between mile 1 and 3 when a women alongside said something about “nice pace”. I started telling her about my hamstring and how I had no hopes of getting near a PR, etc. Then, I looked down at my watch and saw that I was averaging around 9:30. I was shocked. Since I was feeling easy and OK, I just went with it. When I got to mile 6 I thought about your suggested race plan, but just kept it steady, thinking maybe I’d kick it up at 8. At 8, I was still clicking along and thought about mile 10 (“just a 5k to go”). At 10, I did kick it up a bit, but I started to feel some cramping just before I hit 11. From then on it was about just keeping it together, but when I hit 1 mile to go, I saw I had a decent shot at going under 2:05 and pushed it. The cramping (always the right calf and toes) started up again, but I was able to push throughout it…until 0.5mi to go when my calf seized up and I came to a grinding halt. I managed to get a walk going on and the calf started easing up. I was able to run the last 0.35mi, but the damage was done.

Friday - October 17

Thursday - October 16

Run
  • 30m 39s
  • 3.00 miles
  • 10m 13s /Mi

Make this a "go all day" easy run

Wednesday - October 15

Swim
  • 37m 38s
  • 2000.00 yards
  • 01m 53s /100 yards

added an extra 100 to make it 2000

WU: 300swim/200pull: 5:50/3:42
----------------
4x75 - 25 kick/50 swim (:15 RI): 1:18/1:19/1:16/1:17
------
300 swim - 25 fast/75 easy (:20 RI): 5:47
-----
3x100 pull - moderate (:15 RI): 1:45/1:48/1:50
-----
3x100 swim easy to moderate (:20 RI): 1:55/1:56/1:56/1:59
------
C/D- 200 easy: 4:02

Strength
  • 20m

Watch this video and follow along. https://www.youtube.com/watch?v=NDw5dxst_ls
-------------------------
Note: you will need dumbbells for this video.
-----------
Cross punch, bicep curl extensions, high/low extensions, raise combo, external shoulder rotations, rhomboid squeezes, double cross extension, plyometric push up

Tuesday - October 14

Run
  • 31m 50s
  • 3.03 miles
  • 10m 30s /Mi

a bit better than Saturday, almost decent

Make this a "go all day" easy run

HillSlugger's Training Log


 October 2014 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals