Tuesday, January 15, 2019

Weeks 3-7


Monday 1/14 - 7 miles / 6:58 pace on the treadmill before track practice. Felt pretty good!
Tuesday 1/15 - 6 miles / 7:28 pace with the girls' squad.
Wednesday 1/16 - 6.1 miles / 6:58 pace with Drew out to Evans Rd and back. First time running three days in a row in a while, so, that's something!
Thursday 1/17 - 30 minutes on the spin bike. Heart rate around 120 so pretty easy. It was good to get the legs moving. Thought it would be smart to take a day off of running and treat this as an active recovery day.
Friday 1/18 - 7 miles / 6:58 pace with the boys crew. Rolled the last few!
Saturday 1/19 - Off. Travel and family things consumed the day. I brought running stuff with me but just got lazy and didn't want to separate from the good times.
Sunday 1/20 - Off. Snowed all day. Roads were garbage and no gym available.

Good week! 27 miles. Body is cooperating.

Monday, 1/21 - Off - grading up the wazoo. Should have run. 50 push ups.
Tuesday, 1/22 - Off - Finals week. Simply exhausted.
Wednesday, 1/23 - Off - Finals week. Could have run!
Thursday, 1/24 - Off - Finals week. Should have run!
Friday, 1/25 - Off ...
Saturday, 1/26 - Off ..
Sunday, 1/27 - Off .

Lost week. Not good!

Monday, 1/28 - Off !
Tuesday, 1/29 - 4.25 miles / 8:30 pace slow and easy with the girls 4x800 squad headed to states. R Knee was cranky which is always the case after such a long hiatus from running.
Wednesday, 1/30 - Off. 100 pushups (25, 30, 30, 15)
Thursday, 1/31 - 3 miles / 7:45 pace. R knee less cranky than Tuesday but still there.
Friday, 2/1 - Off -
Saturday, 2/2 - Off - 100 pushups (5x20)
Sunday, 2/3 - Off - State Championships. Girls won for the first time in 41 years! Boys third to Ports and Hanover. Top finishes in boys 4x800, high jump, 1500 and girls 55, 300, 4x200.

Two runs. Bad week. Beginning to incorporate some strength work with the back cooperating.

Monday, 2/4 - Off
Tuesday, 2/5 - Off - 120 push-ups (4x30)
Wednesday, 2/6 - 4.5 miles / 7:41 pace. I need a lot more of this kind of run. 181.
Thursday, 2/7 - No run. 2 x 12 (resisted clam shells, glute kicks, bridges), 3 x 12 (75 lb dead lift, 85 lb squats, 30 lb step ups) 1 x 12 single leg hip raises.
Friday, 2/8 - Off
Saturday, 2/9 - push and pull day at the gym. 3 x (10 lat pull-downs 85 lbs, 12 bicep curls 20 lbs, 15 free weight bench press 50, 10 x 50 lb shoulder press, 12 30 lb tricep curls, 85 lb seated rows) some light core and stretching.
Sunday, 2/10 - 6 hours of skiing at Sugarbush. Wrecked as I write this on Monday morning.

Monday, 2/11: Leg day #2. 3x12 of 115lb deadlift. 3x12 of 95 lb squat, 3x12 40 lb single leg step ups.
Tuesday, 2/12: Off
Wednesday, 2/13: 130 pushups (40, 30, 30, 30). Almost fully recovered from Sunday.
Thursday, 2/14: Leg day #3 3x12 of 115 lb deadlift,, 3x12 of 95 lb squat, 3x12 40 lb single leg step ups. Hardly sore the following day so I think I have the form down and will be ready to increase weight next time.
Friday, 2/15:
Saturday, 2/16:
Sunday, 2/17

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