Coach Wood’s 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 (7:35’s) – 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 (7:03’s).  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)  80’s 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 mile’s in Belmont path and cooldown.  Lots of distractions up – Mi hurt – dogs and horses in the way (17:00 up – 16:18 back – 34:23 – at least 1 min of stops).

 

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 8:09’s.

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 Wednesday’s at Sunken Meadow State Park – Field 4 Picnic Area – 6 PM.  The summer running schedule, how many miles your teammates have run and who is going to camp can be found at www.CoachWood.org – so please log on and take a look.