Fall Racing Season

Week starting Oct 19, 2008

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2008
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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 Labor Day 5k

Sun Sep 21: Fifth Avenue Mile NYC

Sun Nov 9: Tarrytown Pilgrim Run 4M

Thu Nov 27: Manchester Road Race 4.7M

 

 

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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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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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