Coach Woods 11 Days of Training
Here is my workout log for
the last 11 days. I am showing you this
to give you an example of what someone who plans on running at least 300 miles
for the summer should look like.
Remember, I have been injured and out of shape and have to get back into
shape, which means no one should have
less than me. If yours does not
look like mine there is a problem, but you can still fix it.
Monday 6/11:
PM: 5.25 miles run Jones Beach 5 miler nice night 37:51 (7:35s) Felt good almost the whole way and after (7:29-7:20-7:45-7:20-7:57) I question the mile markers.
Tuesday 6/12:
PM: 3 miles run Southards sand hills and back. 21:08 (7:03s). I was at 10:49 at the turnaround (3:41 up from there)(6:39) and 10:19 back.
Wednesday 6/13:
AM: Abs 25 situps-10 crunches-10 crunches side to side-25 situps
25 Backups 5 sec x 5x each leg in a bridge
25 seconds on forearms core
Thursday 6/14:
AM: 5 miles run 4.5 mile run + cooldown no watch felt a little tired on the way back. I hope it was because of AM running not used to it.
Friday 6/15:
AM: 2x biceps| 3xtriceps| 3xshoulders(front-side-overhead)
Abs 25 situps-25crunches- 25 situps 25 backups 25 backups and 25 sec on forearms
PM: 3.5 miles run 3 miles plus cooldown Southards south and long way back 21:39 (could be a little more than 3) 80s HOT and DRY throat got very dry.
Saturday 6/17:
AM: 2.5 miles run - Measured 1600 course at bottom of Southards and marked it. Second miles splits 1:44-3:42(1:53)-4:36(1000)-7:16(1600).
25 situps 25 crunches 25 backups 15 pushups 12 pushups
Sunday 6/18:
AM: 5 miles run 4.5
miles in
24.25 miles for the week 48.5 for
the Month of June so far
Monday 6/19:
PM: 6.5 miles run 10K and a very little warm up SMSP 50:35 was hoping to break 50 but dehydrated and went on cruise control 8:09s.
8:07-7:52-9:45(4:24+1:32(up cardiac)3:48)7:38-7:57
Glad I finished Longest run of 2006 - *Leg OK Right foot-back of Achilles-weird for about 10 minutes after*
Tuesday 6/20:
PM: 25 situps|15 Pushups|25 crunches| 25 backups|12 Pushups|30 seconds on arms
Wednesday 6/21:
AM: 4 miles run (3.25 run+cooldown+backwards/Keroke-strides) OK first mile and tired the rest (I knew it would be tough after Monday night) I tried to relax Knee felt a little weird at times with a little pain
PM: Went to the Gym with Tom 2xChest 2xUpper Back 2xBiceps 2xTriceps 2xShoulders 50 Abs on a machine.
Thursday 6/22:
PM: 3.5 miles run 26 min run around Brightwaters while M at PT. Hot and Humid 4xstrides Knee feels better Toe still hurts.
14 miles run with 3 days left
I am planning on running 4.5 on Friday 4.5 Saturday and 3 miles on
Sunday(on vacation). Yes, I am going on
a cruise and I plan on working out everyday and running my 21 miles or more. That is called commitment and that is what I
expect from anyone who will be trying out for the SJB XC TEAM.
Summer group training runs
start in 2 Wednesdays at