Enjoy the Journey

Thursday - October 10

Run
  • 47m 46s
  • 4.19 miles
  • 11m 24s /Mi

Nice run on a cool morning. Had to break out the long sleeved sweatshirt today and a light headband. Legs felt good.

Strength
  • 12m

80 squats
20 pushups
25 crunches
10 sit ups (ouch)
25 bicycles
25 leg lifts
25 hip lifts
1 minute plank

Wednesday - October 9

Run
  • 58m 18s
  • 4.85 miles
  • 12m 01s /Mi

Met Karen at Lincoln Park, we jogged over to Oak Ridge Cemetery and ran The Octo. We would rest for a minute at the top of each hill. I was feeling very strong tonight, maybe because of the cooler weather, maybe because of all the squats and strength work, but whatever the reason, attacked the hills at a 9:40 pace. Wish I could sustain that on the flat!

Strength
  • 12m

25 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank
75 air squats
20 pushups

I have been very run-focused and am missing the bike. :(

Tuesday - October 8

Strength
  • 10m

25 crunches
25 bicycles
25 leg lefts
25 scissors
1 minute plank

75 air squats
20 pushups

Sport
  • HIIT
  • 20m

3 rounds of Day 3 from Daily HIIT. Here is link to the workout. This kicked my ass
http://www.dailyhiit.com/challenge/7-day-challenge-day-3

Overslept and didn't get up to run. This cooler weather is great for sleeping.

Monday - October 7

Run
  • 48m 54s
  • 4.00 miles
  • 12m 13s /Mi

Met Karen at the park. My legs felt great, seemed to have a lot of pop for once. The cool temps helped immensely. Karen was not feeling so chipper and was struggling to keep up. Ended up slowing down quite a bit the last mile and a half. We did find three golf balls!

Strength
  • 20m

Abs
30 crunches
25 bicycles
25 leg lifts
25 scissors
1 minute plank

From Big HIIT - October Squat Challenge
75 squats
15 pushups

From Daily HIIT
Arm stuff

Had a weekend of craptastic nutrition and can definitely feel it today. Assuming the rain holds off, meeting Karen for a run tonight in Washington Park.

Sunday - October 6

Strength
  • 25m

Ab Challenge
30 crunches
30 bicycles
30 leg lifts
30 scissors
1 minute plank

From Big HIIT - squats/pushup challenge for October
66 squats
13 pushups

HIIT Workout from Daily HIIT
Bunch of stuff that I can't remember the name for, ab-oriented

Saturday - October 5

Run
  • 2h 05m
  • 10.00 miles
  • 12m 30s /Mi

Met Karen at Panera and ran to FitClub, then over to Washington Park. Muggy morning, but still a decent run. Took one minute walk break every mile

Friday - October 4

Strength
  • 17m

30 crunches
30 bicycles
30 leg lifts
30 scissors
1 minute plank

50 squats
10 pushups

7 PM
5 rounds of
20 jumping jacks, 10 pushups

A little more on the attack on the woman runner yesterday --- evidently the man who attacked her ran off when she screamed and fought back. He got into a small red car that appeared to be waiting nearby. Another man was driving. Disturbing that they would appear to be working as a team.

Even worse, a couple of reports surfaced yesterday that these two were spotted hanging out at the trailhead of the Sangamon Valley Trail last weekend.

I think I'll avoid the bike trails for a while when running solo. I hate that things like this make me have to rethink routes and dig out the pepper spray.

abake's Training Log


 October 2013 
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Volume

Time
Distance

Upcoming races

  • St. Judes Memphis Marathon (Run)
    12/6/2014 Memphis, Tennessee

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