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Zatopek
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Post subject: Re: Journey to 100  Posted: Thu Dec 08, 2011 4:05 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Day 23
This day in the workout isn't working out. I usually take the dog to the dog park and then run him afterwards. However, he starts dragging ass after a couple miles and I can't get the miles in. I was trying to avoid getting up early since it's cold as hell. Argh.
3.5 miles planned. 2.6 ran.
Day 24
35 minute tempo run. Broke this up into 12 minute segments (yes, I know the math doesn't add up). The middle was supposed to be the quick part but we had to stop for traffic several times(effin snowbirds) and almost got attacked by Lassie. Argh.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Sat Dec 10, 2011 4:27 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Day 25
Rest
Day 26
3 miles. Strength-60# complex: row, hang snatch, front squat, press, back squat, good morning, press. Core work.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Thu Dec 15, 2011 1:22 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Crashed and burned Sunday and Monday. Now I'm taking a week off and just running 2 miles a day easy with the dog. I'll throw in some strength stuff too. Restart is Monday the 19th with a 9 mile easy run.
Going forward I will watch the volume on my legs during strength routines. I have a feeling this combined with the increased miles did me in. Also, I will jump in the pool directly after my runs and swim at an easy pace for 10 minutes to facilitate recovery.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Thu Dec 22, 2011 12:38 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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My daughter has been off school for Christmas break and I 've had a hard tie getting runs in. I've been pressure washing and landscaping the house we rent. sigh
So till break is over Jan 3, I can only run in the morning for about an hour and on some evenings. I'll have to get my miles in that way.
I a surprised how getting thrown off schedule really affected my motivation.
I've simplified my strength workouts to upper body only. I mostly do pushups, pullups, and ab work.
Day 26
1 hour run
Core work including roll outs, bridging, and levers.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Thu Jan 12, 2012 3:41 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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All right. Back at it. A lot of bumps. My daughters christmas vacation messed me up. My boss whom I was going to race with, get a voucher for the race and his daughter was providing the child care got fired. so.....
Long run-6 miles on the beach.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Sun Aug 19, 2012 4:16 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Let's see if I can resurrect this log.
Since we last saw our hero...
Up to 50 miles a week.
I've adopted a ''Lydiard'' approach to training.
Did a 5k series this summer. My times were: 26:24, 24:44, 22:30.
Gonna do a trail marathon Nov. 18.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Sun Aug 19, 2012 4:29 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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I've lost 10 pounds so far this year. Need to lose ten more. I'm currently at 185.
The weekly schedule looks like this:
Mon: Long run. Now at 90 min. Will work up to 3 hrs
Tues thru Sun: 60 min each day
Wed and Fri will include swings .
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Tue Aug 21, 2012 2:48 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Monday's long run was so so. Started too late and the heat got me.
Did 8 and some change, so, about 11ish minutes per mile.
Today's run was nice. With Lydiard's philosophy most of your runs are between 70 and 99.9% of you aerobic capacity during the base phase. I pushed this run a little and coverd about 6.3 miles in 60 min or 9:31 per mile.
The goal for marathon is about 9:09 per. Not looking promising but oh well.
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Thu Aug 23, 2012 2:26 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Wed: 9:02 pace. Felt good.
This morning: 9:43 pace. Felt super easy.
This afternoon: 20 40# swings, core work, 20 minute swim
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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Zatopek
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Post subject: Re: Journey to 100 Posted: Fri Aug 24, 2012 3:31 am |
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Joined: Mon Nov 14, 2011 5:46 am
Posts: 94
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Fri: Easy run in soft sand, which I believe is abundant in the marathon.
Core work: Hanging L sit and bridges.
10 minute swim
_________________
5k: 22:30 (7/12)
10k: 47:34 (5/13)
26.2: 3:55:01 (11/12)
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