Born to, Live to, Got to...RUN.

PT Today

X75

SRBike 32/8.35 miles

TRun 62/6 miles

SRBike 32/8.67 miles

ISLAND TIME & BACK

Survived the island of Oahu, state of Hawaii, city of Honolulu and beaches of Waikiki.
yeah I know, tough duty. Catching up on the workouts, beginning with Wednesday January 25 through today, the 30th.

 25

PT

77x, 42W

TRun 90/9.4 miles/medium long & medium strong.

SRBike 45/12 miles

Travel day to Hawaii

26

PT/Hawaii

75X

SRBike 20/5 miles

TRUN 60/6.1 miles

SRBike 42/12 miles

Hot and humid no fan

or air in the fit center.

27

PT/Hawaii

50X, 40W

TRUN 20/20/20/ 6.21 miles

SRBike 20/20/20 16.75 miles

Alternating the treadmill and cycle.

Walk 15

Walk 42

28

PT/Hawaii

77X

TRun 55/5.55 miles

SRBike 77/20.5 miles

Walk 60 barefoot: beach/path

Walk 15

53 miles for the week

905 total minutes.

Travel day back to the mainland.

29

PT

LONG RUN

TRun 158/15 miles: pace 10:32/HR 108

Swim 12/480 yards

30

PT

75X, W30

SRBike 35/9.15 miles

TRun 62/6.33 miles

SRBike 32/8.5 miles

VALIANT

VALIANT: Of valor, courageous and bold.

The journey to become valiant includes many battles; won and lost. 

 Staying the higher road, enduring the pain and sacrafice,

focus and determination will get you there.

Become Valiant.  

PT Today

75X

TRun 63/6.6 miles

SRBike 65/17 miles

4 MORE DAYS

Roadrunner: Version Detroit

 This roadrunner, (me actually) has been keeping mostly of the roads, streets and trails lately.  I have grown comfortable with the good old treadmill.  Avoiding the cold and weather and getting in some kickass workouts.

 Friday January 20-Monday January 23, 2012 

20

PT

60X, 30W

SRBike 60/15.75 miles

TRun 62/6.7 miles

21

PT

75X

SRBike 67/17.25 miles

TRun 60/6+miles

(50 miles for the week)

(908 minutes bike and run)

22

PT

LONG RUN DAY

TRun 160/15 miles

That's 2 hours and 40 minutes.

15 miles

(new PR for treadmill run distance)

average pace 10:40

average HR 115

23

PT

75X, 40W

TRun 62/6.33 miles

SRBike 46/12 miles

TREADMILL DRILL:

DESCENDING PACE

3 minutes at 7.0 mph

3 minutes at 6.9 mph

3 minutes at 6.8 mph

3 minutes at 6.7 mph

3 minutes at 6.6 mph

3 minutes at 6.5 mph

3 minutes at 6.4 mph

3 minutes at 6.3 mph

3 minutes at 6.2 mph

3 minutes at 6.1 mph

 5 minutes at 6.0 mph 

5 minutes at 5.9 mph

5 minutes at 5.8 mph

5 minutes at 5.7 mph

5 minutes at 5.6 mph

5 minutes at 5.5 mph

2 minutes at 5.0 mph/cooldown.

total  62 minutes: 6.33 miles

Super workout I will do it again someday...

Catching Up...

Beep Beep

Saturday Jan 14-Thursday Jan 19

14

PT

75X

SRBike 73/18.4 miles

TRun 52/5.25 miles

Walk/Hike towards Mission Peak: 94minutes

15

PT

Long Run: 155 minutes: 13.72 miles

Road 100+55 Treadmill

110 & 123 HR averages

SRBike 25/6.73 miles

180 minutes or 3 hours total

16

PT

80X, 40W

SRBike 60/15.6 miles

Run 63/6.2 miles

18road+45treadmill

17

PT

85X

SRBike 67/17 miles

TRun 63/6+miles

18

PT

W15

SRBike 45/11.5 miles

TRun 66/7+miles

19

PT

X50

TRun 60/6.4 miles

SRBike 55/14.1 miles

Today 140 consecutive days running

Just Give Me Two Hours

Today's PT

70X, 35W

SRBike 63/15.33 miles

TRun 60/6.33 miles

JUST DOING IT

When you feel like this, do you rest and recover or

do you push on and just do it anyway?

TODAY'S PT

SRBike 45/11 miles

Road Run 62/5+miles  

NINE & TEN

WE HUMANS ARE BORN TO RUN

PT TODAY

80X, 40W

SRBike 35: 9 miles

Run 97: 10 miles

12 minutes warm up jog on the road

85 minutes on the treadmill at

approx. average HR of 120.

Thats a medium long/medium strong run.

9:42 average mile pace.

First mile about 12

Miles 2 and 3 subnine pace.

4, 5, 6, 7, 8, 9 at sub 10

Mile 10 easy at 10+

HOW MUCH RECOVERY?

Speaking of Recovery, capital R.

Take a look at the Recovery Matrix above.  Where are you on the Recovery Road? Ha!

The first question is what are you doing as it relates to consistent exercise?  Once again Frequency, Duration and Intensity are the key factors.  Are you doing anything at all?

If your not training then never mind.  Go get after something you enjoy in the way of exercise and then perhaps we'll talk. Get serious. Otherwise go back to your couch.

Recovery from doing nothing would be doing something, GO FOR IT.  

The Treadmill

Like a magnet lately, as it's gotten progressively colder outside at ZERO DARK THIRTY, I have been moving towards more Treadmill Time.  Advantage:  The ability to run harder under controlled conditions, no having to slow for cars, no tripping on the curb or having to alter your pace for any variety of ever changing conditions.  Disadvantage:  Less time on the road, makes time on the road harder, hmmm perhaps not a disadvantage... There is something about having to buck up and brace the cold wind and get out there in the real world element, versus the comfort of the gym room where the treadmill is located. Living on Treadmill Time.

  Today's PT

SIXTY

       60     X

TRun:           60      6.33 miles

SRBike:       60     15.7 miles

RECOVERY

Monday PT

Recovery means...Slow.

Easy jog, no speed work.

Rest + Easy Exercise = Recovery.

yesterday was long run day

that makes today by default...

RECOVERY

X80, W35

SRBike 53/13.5 miles

Run 60/5.55 miles

(30 road run minutes + 30 treadmill minutes)

Saturday & Sunday

Saturday

PT

50X, 35W

SRBike 80/20.25 miles

Run 63/5+ miles

Sunday

PT

SRBike 40/10 miles

TRun 130/12.25 miles

Average mile pace: 10:37

Average HR 117

Today's PT

80X

SRBike 68/17 miles

Run 62/6 miles

(Road 12+50 Treadmill)

RECOVERY

Today's PT

X80, W40

SRBike 66/16.1 miles

Run 60/5+ miles

Slow and Easy Day.

January 2, 3, 4 2011

2

PT

80X

SRBike 63/16 miles

Run 62/5+ miles

Hike 100 w Kim/Redwoods SM Park

3

PT

60X, W30

SRBike 53/13.6 miles

TRun 62/6+miles

4

PT

25X

SRBike 40/10.25 miles

TRun Medium Long & Strong

90 minutes: 9.5 miles

HR average; 137

Mile pace average 9:28 

Sunday January 1, 2012

PT

50X, 35W

The Long Run

162 minutes = 2:42

11:36 average mile pace

14 miles.

Heart rate average 110

Slow and Easy.