Location :
Tarrytown,NY,USA
Member Since :
Jul 20, 2008
Gender :
Male
Goal Type :
Local Elite
Running Accomplishments :
PRs:
400: 53 (97 & 98)
800: 2:01 (98)
1500: 4:17 (98)
5k: 16:35 (08) 16:29 (08)
8k: 28:15 (97)
Short-Term Running Goals :
Goals:
Set PRs in 800 & 1500, and break 16:00 in 5k, by end of '09. Stay healthy. Upcoming races:
Mon Sep 1: New Haven
Sun Sep 21 : Fifth Avenue
Sun Nov 9: Tarrytown Pilgrim Run 4M
Thu Nov 27: Manchester Road
Personal :
I started training again in early '07 after a long hiatus. I'm 30 and live in Tarrytown, NY, which is 25 miles north of New York City.
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5 miles CTE: 40min bike at the Y. 13.1M. HR around 160, mostly 105-110rpm @ 9 resistance. Funny, when I biked the same pace 3 weeks ago, HR was only 140. However, my legs felt very fresh today. The good thing about being out of shape is that you can get a good workout without pounding your legs.
Have taken 3.5 weeks completely off as an "off season" to let my body recover, especially my Achilles. I want to get my Achilles completely better before I run again, so I'll probably continue to just cross train for several more weeks.
Also did lower-body circuit including eccentric calf raises.
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2 sessions of warm-up on bike and thorough stretching.
Plus upper-body weights.
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5M CTE consisting of 45min on the stationary bike for 14.9 miles + stretching.
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Weights (lower body & core).
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45 min bike = 5M worth of cross training. 14.9 miles on bike, HR 145-150.
+ upper body weights and stretching
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12 mile walk. Hips sore.
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5M CTE consisting of 45min bike covering 15.1 miles. HR about 150, getting easier each time.
Plus weights (lower body).
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Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00
weights (upper body)
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Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00
45 minutes bike = 5 miles CTE
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Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00
weights (lower body)
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Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00
45 minutes bike = 5 miles CTE
+ weights (upper body)
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