| Location: TX, Member Since: Apr 04, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 800-2:03 1600-4:49 5k-16:50
8k-28:34 10k- 37:41 15k-1:06.16 Half-1:29.20
Marathon- 3:12:00 Short-Term Running Goals: Qualify For Boston running Sub 3hour Marathon
Beat Mark's PR's!
1600- 4:57 5k- 17:20 5miles-29:22 10k: 36:27; 15k- 56:12;10miles-60:49;13.1-1:21:45; 26.2-2:59:19 Boston-3:06
Sub 16 5K ; Sub 4:30 Mile |
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| | WUP: Cycling Class 50 minutes riding mixture of speed work, cadence, and heavy resistance
Main Set: 4 mile run easy pace with wife
CD: Stretching
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| | WUP: Total Conditioning Class with wife
Main Set: 30 by 20 sec on 10 sec off
CD: 1 mile
Cubs World Series Champions!
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| | WUP: Cycling - FTP test. Average 205 watts over 20 minutes
Main Set: 4 mile easy run with wife
CD: Stretching
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| | Swim with wife 600m
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| | WUP: 1 mile Dynamic Stretching
Main Set: 5k in 20:48
CD: 1 mile
Total Conditioning Class
Stretching
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| | WUP: 1 mile Dynamic Stretching
Main Set:4 x 7 min threshold pace with wife
CD: 1 mile Foam rolling
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| | WUP: Lifting Class
MS: 2 mile Easy run
CD: Foam Rolling
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| | WUP: Cycling 50 minutes Mixture Class
MS: 4 mile Easy run with wife
CD: Stretching
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| | WUP: 1 mile Dynamic Stretching
MS: Mile Time Trial (6:12)
CD: 1 mile Foam Rolling
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| | WUP: Cycling Power Class ("spintervals")
MS: 4 mile easy with wife
CD: Stretching
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| | WUP: 3 mile easy run
MS: Total Conditioning
CD: Stretching and Fajitas!
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| | WUP: 1 mile Dynamic Stretching
MS: 4x6 min threshold (7:40) with wife
CD: 1 mile Foam Rolling
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| | WUP: 1 mile
MS: 35 minute tempo run (5 miles) Park Loop
CD: 1 mile
Barbell Strength
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| | WUP: Cycling 1 hour class. Mixture of cadence and hill work.
MS: 2 miles easy
CD: Stretching
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| | A.M.
WUP: 1 mile Easy Dynamic Stretching
MS: 6x 4 min at 7:20 pace with wife
CD: 1 mile Easy Foam Rolling
P.M.
WUP: 1m DS
MS: 16x30 on 30 off
CD: 1m Easy Foam Rolling
Total Conditioning
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| | WUP: Cycling 60 minutes
MS: 3 easy run with wife
CD: Stretch
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| | WUP: 1 mile Easy Dynamic Stretches
MS: 4x7 min at wife's threshold pace
CD: 1 mile
Cycling 60 minutes
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