Week 14
12/17 – 12/23
Mon-Rest
Tue-Gym work
Wed-01:09:35, 5.0mi, 13’46″/mi, 162BPM
Thu-
Sun-Rest
Notes:
Tues-Skip rope, GHD sit-ups, shoulder, lats, dipbar leg lifts, dumbbell 2 arm kickbacks.
Week 13
12/10 – 12/16
Mon-Rest
Tue-Rest
Wed-Gym work
Thu-01:23:31, 6.7mi, 12’27″/mi, 173BPM
Fri-Sun-Rest
Notes:
Wed- Skip rope, GHD sit-ups, shoulder, lats, dips, disbar leg lifts.
Week 12
12/3 – 12/9
Mon- Rest
Tue- 01:23:45, 6.5mi, 12’52″/mi, 166BPM
Wed- 00:55:42, 4.1mi, 13’32″/mi
Thu-Sun-Rest
Notes:
Will be pushing out a double marathon for early 2013 instead of end of 2012.
Week 11
11/26 – 12/2:
Mon- 01:45:43hr, 7.6mi, 13’50″/mi, 168BPM
Tue- 01:01:39, 4.0mi, 15’23″/mi, 158BPM
Wed- Rest
Thu-Sun-Rest
Notes:
Week 10
11/19 – 11/25:
Mon-Tue – No workout
Wed – 01:18:07, 6.3 miles, 12’22″/mi.
Thu-Sun – No workout.
Notes:
This week came off a vacation and almost right into Thanksgiving.
Week 9
11/12 – 11/18:
Vacation all week.
Week 8
| Week | M | T | W | Th | F | S | Su | Week | Week of |
| 8 | 45 min Easy bike | 1 hr | 1 hr | Rest | Vacation | Vacation | Vacation | 8 | 11/5 – 11/11 |
11/5 – 11/11:
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: 01:00:00, 4.31 miles, 13’56″/mi, 158BPM.
Wed – Rest planned. Actual: 50 min spin bike.
Th – Rest planned.
Fri – Sun – Vacation
Week 7
| Week | M | T | W | Th | F | S | Su | Week | Week of |
| 7 | 45 min Easy bike | 1 hr | Rest | 12 (2:36) | 6 (1:18) | Rest | 1 hr | 7 | 10/29 – 11/4 |
10/29 – 11/4:
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: Rest.
Wed – Rest planned. Actual: Rest.
Th – 2:36 hr run planned.
- Actual: 00:27:05, 1.9 miles, 14’04″/mi, 151BPM
- Actual: 00:35:27, 3.1 miles, 11’22″/mi, no HR monitor.
Fr – 78 min run planned. Actual: 43:19:00, 3.2 miles, 13’20″/mi, 146BPM, 54°F
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest
Notes:
Thu – 1.9 miles easy, 3.1 miles consisting of sprints.
Fr – night run.
Week 6
| Week | M | T | W | Th | F | S | Su | Week | Week of |
| 6 | 45 min Easy bike | 1 hr | Rest | 10 (2:10) | 5 (1:05) | Rest | 1 hr | 6 | 10/22 – 10/28 |
10/22 – 10/28:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:01:53, 3.9 miles, 15’41″/mi, 154BPM, 63°F, Mostly cloudy, Wind 8 mph, Humidity 52%.
Wed – Rest planned. Actual: 02:00:16, 8.4 miles, 14’17″/mi, 161 BPM.
Th – 2:10 hr run planned. Actual: Rest
Fr – 65 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest
Week 5
| Week | M | T | W | Th | F | S | Su | Week | Week of |
| 5 | 45 min Easy bike | 1 hr | Rest | 9 (1:57) | 4.5 (58 min) | Rest | 1 hr | 5 | 10/15 – 10/21 |
10/15 – 10/21:
Mon – 45 min spin bike planned. Actual: 10 minute skip rope, GHD situps 3×10, Knees-to-Elbow 3×10, Lat pulldowns 3×10, seated shoulder press 3×10.
Tue -1 hr run planned. Actual: 01:33:05, 7 miles, 13’17″/mi, 165BPM, 75°F, Partly cloudy, Wind 10 mph, Humidity 65%.
Wed – Rest planned. Actual: 00:48:05, 3.69 miles, 13’01″/mi, 162BPM, 81°F, Clear, Wind 6 mph, Humidity 17%.
Th – 1:57 hr run planned. Actual:
Fr – 58 min run planned. Actual:
Sa – Rest planned. Actual:
Su – 1 hr planned. Actual:
Notes:
Mon – Create some fatigue in the gym for a good run tomorrow.
Tue – Had a good run. Trail and pavement. Did it in a fasted state. Just water and coffee prior to a late lunchtime run.
Wed – Completed back-to-back run for the week earlier than planned. Just felt right.
Week 4
| Week | M | T | W | Th | F | S | Su | Week | Week of |
| 4 | 45 min Easy bike | 1 hr | Rest | 8 (1:44) | 4 (52 min) | Rest | 1 hr | 4 | 10/8 – 10/14 |
10/8 – 10/14:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:05:57, 4.4 miles, 14’51″/mi, 144BPM, 66°F, Scattered clouds, Wind 8 mph, Humidity 64%.
Wed – Rest planned. Actual: Rest
Th – 1:44 hr run planned. Actual: Rest
Fr – 52 min run planned. Actual: 01:16:16, 6 miles, 12’33″/mi, No HR Monitor, 63°F, Mostly cloudy, Wind 7 mph, Humidity 63%.
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest
Week 3
10/1 – 10/7:
Mon – 45 min spin bike, GHD situps, leg lifts.
Tue -1 hr run planned. Actual: 00:50:07, 4 miles, 12’31″/mi, No HR Monitor, 86°F, Clear, Wind 6 mph, Humidity 25%.
Wed – Rest planned. Actual: 01:00:09, 3.9 miles, 15’25″/mi, 147BPM, 75°F, Clear, Wind 5 mph, Humidity 57%.
Th – 1.5 hr run planned. Actual: Rest
Fr – 45 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest
Notes:
Wed – Morning weight: 138.4 lbs. With fatigue legs from yesterdays run, decided to get a back-to-back run in.
Week 2
9/24 – 9/30:
Mon – 45 min spin bike, lat pulldown, shoulder press, GHD situps, leg lifts.
Tue – Rest
Wed – 01:07:22, 4 miles, 16’45″/mi, 145BPM, 66°F, Clear, Wind 7 mph, Humidity 64%
Th – Rest
Fr – 01:00:10, 4.3 miles, 13’52″/mi, 160BPM, 57°F, Cloudy, Wind 4 mph, Humidity 94%
Sa – Rest
Su – Rest
Week 1
9/17 – 9/23:
Mon – 01:00:01, 4.5 miles, 13’20″/mi, 157BPM, 63°F, Scattered Clouds, Wind 8 mph, Humidity 63%
Tue – Rest.
Wed – Rest.
Thu – Flubbbed.
Fri – Rest.
Notes:
Thur- Planned run. Actual skip for work/fan med appt.
Fri- Morning weight: 139.6lbs. Finally cracked 140. 🙂