Olney,MD 
Today
Sunny High 64FLow 44F
  • Temp: 52F
  • Hum: 62%
  • W: 8mph NW
SATURDAY
Sunny
High 67F
Low 51F
SUNDAY
Sunny
High 63F
Low 43F
MONDAY
Sunny
High 66F
Low 50F
TUESDAY
Cloudy
High 73F
Low 58F

Friday - October 24

Thursday - October 23

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

Wednesday - October 22

Swim
  • 37m 52s
  • 2000.00 yards
  • 01m 54s /100 yards

WU: 300swim/200pull: 5:48/3:42
----------------
4x75 (:15 RI): 1:16/1:23/1:22/1:24
------
300 swim - 25 fast/75 easy (:20 RI): 5:52
-----
3x100 pull - moderate (:15 RI): 1:47/1:49/1:50
-----
3x100 swim easy to moderate (:20 RI): 1:52/1:55/1:56/1:57
------
C/D- 200 easy: 3:59

Tuesday - October 21

Bike
  • 1h 00m 02s
  • 15.33 miles
  • 15.32 Mi/hr

rollers - steady effort

Monday - October 20

Sport
  • Stretching
  • 15m

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.

HillSlugger's Training Log


 October 2014 
SunMonTueWedThuFriSat
    1 2 3 4
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