My Daily Workout

Week Ending 05/24/2009

2009-05-24T04:00:00.003-04:00

Sun/16k/Mon/5k/Tues/5k/Wed/13k/Thurs/34k/Fri/Sat/Sun/off
feeling: had a monster couple of days by running 47k in less then 24 hours. Ran my first "age in kilometers". It was overall a good experience, and I will do it next year on my 35th birthday.

Surprisingly, my 34k run didn't leave me that sore, just slightly in the calves.

Weekly total: 73k

Week ending 05/02/2009

2009-05-03T04:19:00.001-04:00

monday/5k/tuesday/5k/wed/off/thurs/5k/fri/5k/sat/16k/sun/off
feeling: wanted to do 6 days a week but couldn't squeeze it in. 6 days a week is doable. need to do a monster run next week.
total: 36k

Week Ending April 26, 2009

2009-04-26T00:54:00.004-04:00

Mon/Off/Tues/5k/Wed/5k/Thurs/5k/Fri/5k/Sun15k
Feeling: Thurs was a nice quick paced run and Sunday was wet. Need to really run 6-7 days a week I think. Also need to mix styles up. Interval, Quick, Easy, Long

Here was the Sunday run: http://www.mapmyrun.co.nz/view_my_run_148539

Weekly Total: 35k

Week Ending 04/19/2009

2009-04-19T04:02:00.002-04:00

Run: Tues 5k/Wed off/Thurs 5k/Fri 5k/Sat 13k/Sun 12k
Total: 40k
Feeling: 13k is a core run, 5k is a light run, probably need to rotate back and forth between them.

Week Ending 04/12/2009

2009-04-12T06:12:00.003-04:00

Tues/5k/Wed/5k/Thursday/5k/Sunday/30k

Feeling:
The big run on Sunday was epic. I did 30k in some time around 3 hours or so. Here is the map of the route:
http://www.mapmyrun.co.nz/view_my_run_137644 It helped quite a bit having some caffeine/gel shots, plus a
camel back. I don't think I ever want to go below 4 runs a week anymore, unless I am recovering from a massive run.

Kilometers Total: 45k

week ending 04/05/2009

2009-04-05T06:27:00.002-04:00

mon/5k/wed/5k/friday/5k/sunday/10k
feeling: was a bit sore after my monster 16 mile run last sunday, but had a very light week. this coming week, I am going to knock out a 18-20 miler. I need to integrate swimming at least one or two times a week I think. Will research.

Week Ending March 29th, 2009

2009-03-29T06:45:00.000-04:00

Monday/5k, Tuesday/6k, Wed/Off, Thursday/6k, Friday/6k, Sat/Off, Sun/25K+
Feeling: 5 days is pretty decent although I could probably do 6. I am very glad I took Saturday off as I had a fairly easy go at running 25k or 16 miles. Here is the map of my hella sweet 25k run around the tip of the North Island of New Zealand:
Notes: I got a tad thirsty, but stopped for water a public faucet. I also had some pretty killer death, water defying jumps over rocks. This old man still has the juice :)
http://mapmyrun.co.nz/view_my_run_127983

Week Ending March 22th

2009-03-22T02:05:00.002-04:00

Mon/5k Wed/5k Sun/15k
feeling: due to the long period of rest, I probably could have run another 10k without even breathing heavy, but I was getting hungry. Need to have a hard week next week
status: easy

Week Ending March 15th

2009-03-15T04:16:00.004-04:00

Monday 5k, Wed 5k, Sat 13k, Sun 13k
feeling: Both Saturday and Sunday I ran really, really fast. I think the secret sauce was to think about Python Web Development.

2 x 30 pushups every day

Week Ending March 8th

2009-03-09T03:23:00.000-04:00

Mon/Wed/Sunday: 5/6/10k
way too light of a week.

Week Ending March 1st

2009-03-01T03:47:00.002-05:00

Runs
Monday: 6k
Wed: 13k
Sunday: 10k
Other stuff
I cranked out a few sets of 30 pushups.

Feeling: I was again really sick this week, until about Saturday. On the other hand, it was good to give my body a break anyway. Time to crank it back up to 6 days per week, and daily pushups, pullups and situps.

Week Ending Feb. 22nd

2009-02-22T02:08:00.001-05:00

Intensity: Easy
Workouts: 5 k run on Monday, and 13k run on Wed. A few sets of pushups x 30.
Feeling: I was very sick so I couldn't run much, but it was good to get a light week to help my body recover from some of the more intense weeks.

week of feb 14th

2009-02-16T05:27:00.001-05:00

monday 5k
tuesday 5k
wed 13k
thursday 6k
friday 13k
monday 5k

Catchup

2009-02-02T06:19:00.002-05:00

Sat: 8.1 mile "Near Death Run" up a mountain
Monday: 6k
Tuesday: 6k
Wed: 13k morning
Thursday: 6k
Friday: 13k morning
Sunday: 8k

Today/Monday: 8k

I had a meltdown on Friday during a run, which might have been due to heat and being tired from the huge Saturday run.

Friday 13K run

2009-01-23T01:52:00.002-05:00

Ran a sweet 13K, early in the morning around the peninsula with Ben. There is nothing better then a nice long run before work on a Friday morning.

Fast 4K run with big hill

2009-01-22T02:01:00.002-05:00

Did a reasonably fast 4k run with Tomek, which involved a massive hill climb. Felt pretty good.

Runs for Week

2009-01-18T02:37:00.002-05:00

Ran last Sunday 8k, Tues 5k, Friday 13k, and Sunday 13k. That was a fairly light week, as that gets me at 25 miles :(. That means this week I need to put in some serious miles and effort. I did like my Sunday run though, i call it Chariots of Fire, as I ran 6 miles into a huge headwind that was at times maybe 30-40 mph, and then ran 1 mile up a really steep canyon, and the a half mile down a massive hill at sprint speed.

13k Fridays

2009-01-09T19:38:00.002-05:00

Ran a nice 13K with Adam Shand on Friday morning.
Feeling: quite a nice run, although I was struggling a tad from eating a banana while running...

13k

2009-01-04T23:41:00.001-05:00

13k core run about 1:15 minutes.
feeling: the day was so beautiful it defied words. It helps running in that much beauty.

New Running/Training Schedule

2009-01-01T01:46:00.004-05:00

I have decided to get a tad more serious about training. I am considering making a lot of core runs be around 13k, and then adding a longer 20K+ run each weekend, and an interval day. In addition, I am going to stick with daily sets of 30-50 pushups, with some pullups, and crunches mixed in. I do like Dean Karnazes formula quite a bit, which is a ratio of 4 pushups/20 crunches/1 pullups, in which in you splice them into manageable sets through the day, like 4 sets of 50 pushups. I can currently crank out 1 set of 50 pretty comfortably, but if I am doing four in a row, I would need to be at about 30-40 probably.

8k

2008-12-22T03:20:00.000-05:00

awesome 8k run in Miramar today. Weather was stunning

runs

2008-12-19T21:11:00.000-05:00

Mon-Thur 12/15-12/18: runs about 45 minutes

two days

2008-12-12T00:44:00.003-05:00

yesterday: medium-medium fast 30 minute run + 2x30 pushups
today: 2 x 40 pushups

run+pushups

2008-12-10T01:34:00.002-05:00

ran 20 minutes + 3 x 30 pushups 1 x 44 pushups.
feeling: ran sprints, felt good to get some speedier runs in.

40 min run

2008-12-09T01:32:00.003-05:00

40 min run
feeling: slow first 20 minutes, then medium pace for next 20. felt pretty good. I think I need to incorporate a couple of speed days in to shake things up a bit.