Olney,MD 
Today
Sunny High 73FLow 53F
  • Temp: 46F
  • Hum: 87%
  • W: 0mph N
WEDNESDAY
Partly Cloudy
High 73F
Low 58F
THURSDAY
Cloudy
High 74F
Low 58F
FRIDAY
Sunny
High 78F
Low 55F
SATURDAY
Sunny
High 82F
Low 57F

Tuesday - September 23

Monday - September 22

Sport
  • Core Training
  • 15m

Watch this video and do the exercises with her: http://www.youtube.com/watch?v=yLN-NAazKeg
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Crunch, Push ups, Back Bows, Alternating Lunges, Squat + Front Kick, Oblique Crunch, Crisscross Crunch, Bridge, Fast Hands Crunch, Side Push Up,

sick on Sunday; no workout today

Sunday - September 21

Saturday - September 20

Friday - September 19

Run
  • 1h 28m 07s
  • 8.87 miles
  • 09m 56s /Mi

Miles 1, 2 & 3- Go all day pace, 10:30 ish mm.
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Miles 4-8:
3 minutes 9:30 mm
2 minutes 9:00 mm

I know that this was supposed to be a rest day, but I'll be in Pittsburg Saturday and Sunday visiting my daughter, so I wanted to knock this off today.

after about 5.5 miles I started to become a complete slave to terrain: I could only hit the interval goal if the terrain was friendly.

Thursday - September 18

Run
  • 32m 42s
  • 3.05 miles
  • 10m 43s /Mi

Make this a "go all day" easy run, since you will be doing tempo and speed work this week. We don't want all your runs to be hard ones.

Wednesday - September 17

Run
  • 48m 12s
  • 5.06 miles
  • 09m 32s /Mi

This workout is best done at a track. Please hit the lap button on your Garmin for each segment and for the intervals.
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my first-ever track workout

Mile 1 - warm-up by jogging slowly keeping zones 1 and 2. Towards the end (the last .20) do some quick sprint sections to prepare your body for speed work.
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Main set - Repeat until you reach 4 miles:
400 - all out sprint, as fast as you can go!
400 - walk/easy jog to fully recover
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Mile 5- run easy in zone 2 to cool down.

Strength
  • 12m

Follow this video:
https://www.youtube.com/watch?v=CRGrcSDhynQ
NOTE: Add weights in your hands as needed to make some of the exercises more challenging.
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Upper facing plank with lifts and dips, rolling side planks, reclined rhomboid squeezes, walkdown planks and slaps, side push up's, arm circles, push up's, tricep dips, pike push up's.

Sport
  • Core Training
  • 08m

Follow this video and do all the exercises with her: http://www.youtube.com/watch?v=Z0J28DCkB-I
--------------------
T-Stabilization, Bicycle Crunch, High Plank + Knee Circle, Rotation + Extension, Circle Crunch, Plank Extensions, Mini Flutterkick, Reclined Oblique Twist

HillSlugger's Training Log


 September 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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals