Feet fail me not

Day 3 recovery; prepping for speed/strength routine.

Core/Stability/Legs/Plyos

20 min, spin bike, easy pace
Station 1. roman chair leg lifts (abs/obliques)
Station 2. situps 3 x25 seated oblique twists w/medicine ball 3 x 40
Station 3. lunges/calve raises 3 x 10
Station 4. standing leg press 3 x 10
Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10.  Box jumps 4 x10
10 min swim

Day 4 recovery; prepping for speed/strength routine.

Core/Stability/Upper body strength training

10 min, spin bike, easy pace
Station 1. back extension/trunk lift and twist 3 x 25.
               pushups 3x20, situp 3x20
Station 2. situps 3 x25 seated oblique twists w/medicine ball 3 x 40
Station 3. lunges/calve raises 3 x 10
Station 4. standing leg press 3 x 10
Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10.  Box jumps 4 x10
10 min swim

Training begins... 

1st outdoor since Illinois marathon.  The goal was a 6 mile tempo run to prep for
a 10K in 2 weeks, but my start was too ambitious and the wheels fell off early.
Tempo run pace: 8'42"

Splits

1    8:13    8'13"/mi
2    15:48    7'35"/mi
3    24:12    8'24"/mi
4    32:17    8'05"/mi
5    40:59    8'42"/mi
6    49:21    8'22"/mi
7    58:36    9'15"/mi
8    1:08:49    10'13"/mi

Core/Stability/Legs
- 10 min, spin bike, easy pace
- Station 1. Back extensions 3  x  40
- Station 2. situps 1 x 100  3 x25 seated oblique twists w/medicine ball 3 x 40
                medicine ball plank 3 x 30 sec
- Station 3. lunges/calve raises 3 x 10
- Station 4. standing leg press 3 x 10
- Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10.  Box jumps 4 x10
- 10 min swim 

core/upper body strength training
- back raises/side raises: 3x30
- cable trunk twists: 3x10
- roman chair leg lifts/oblique twists: 3x25
- cable pull ups/flys: 3x10
- flat dumbell bench/lat row 45lbs 3x10
- incline bench 40lbs 3x10, fly: 30lbs 3x10
- decline bench 135lbs 3x10
- pullups 4x10
- straight arm lat pulldown 3x10
- dragon flags 3x10
- plyo box jumps 1x10

Hinsdale South track, mile repeats

Intervals

core/upper body strength training
- 10 min spin bike, easy pace
- back raises/side raises: 3x30
- situps 3x25 seated oblique twists w/medicine ball 3x 40
  medicine ball plank: 3x30 sec
- cable pull ups/flys: 3x10
- flat bench: 135 3x10 seated crunch 3x20
- incline bench: 135 3x7/Bent over lat row: 45lbs 3x10
- decline bench: 135lbs 3x7
- pullups: 4x10
- straight arm lat pulldown: 3x10
- dips: 3x10
- 5 min swim 

6 mile tempo run on treadmill, LTF gym, 0530AM
4 mile tempo pace: 7'53"

Core/stability/legs
- situps/hanging leg crunch-oblique twist: 3x10.
- roman chair leg extension/oblique twist: 3x20.
- decine pulley sit up: 3x15
- calf extension/single leg press: 3x15
- box jumps 3x10 

core/stability/upper body strength training
- 10 min spin bike, easy pace

- back raises/side raises: 3x25
- roman chair leg lifts/oblique twists: 2x25
- situps, hanging leg oblique twists: 3x15
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 2x10

- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- decline bench: 135lbs 3x7
- pullups: 4x10
- dips: 3x10
- dumbell flys: 25lb 3x10
- dumbell shoulder press 30lb 3x10
- dumbell pullover 45lb 2x10
- dumbell lat row  45lb 2x10
- dumbell front/side raises 10lb 3x10
- bicep curl 45 lb 3x10
- straight arm lat pulldown 2x10

Hinsdale South Track, Mile Repeats 0530AM

Intervals
1    0:00-7:05        7'03"/mi
2    12:48-20:09    7'20"/mi
3    26:09-33:32    7'24"/mi
4    40:01-47:22    7'21"/mi

Core/Stability strength routine

30 min bike
Back raise/side raise
Oblique twits 3x25
Dragon flags 3x10
Hanging leg extension/oblique twists
Situps, mid cruch/oblique twists
bosu single leg dead lifts
15 min swim

Not enough time to run since I'm working this morning; going to Plan B.

core/stability/upper body strength routine
- 10 min spin bike, easy pace

- back raises/side raises: 3x20
- situps, hanging leg oblique twists: 3x15
- dragon flags: 2x10

- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- pullups: 3x10
- dips: 2x10
- dumbell shoulder press 30lb 3x10
- dumbell lat row  50lb 2x10
- dumbell front/side raises 10lb 1x10
- bicep curl 45 lb 2x10
- straight arm lat pulldown 3x10

Outside Tempo Run, Hinsdale South Track  0615AM
Splits
1    11:41    11'41"/mi
2    19:46    8'05"/mi
3    27:49    8'03"/mi
4    35:53    8'04"/mi
5    43:48    7'55"/mi
6    54:07    10'19"/mi

 Indoor Run, LTF Gym
3 miles on the treadmill (1 mile marathon pace 7'13").  Starting to turn the corner with my
Nasal breathing and speed, which is encouraging.

core/stability training
- situps, medicine ball oblique twists (20lb) medicine ball plank (30 sec) 3x20
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 3x7

Hinsdale South Track, Tempo run     0515am
Splits
1    12:26    12'26"/mi
2    20:35    8'09"/mi
3    28:39    8'04"/mi
4    36:19    7'40"/mi
5    47:13    10'54"/mi

Core strengthening
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3 x 30 sec
- dragon flags 3 x 6
- Hanging "L" 3 x 10 sec

Track, Mile Repeats 0535AM

Intervals
1    0:00-6:51    6'50"/mi
2    9:57-17:14    7'16"/mi
3    20:49-27:55    7'03"/mi

Core/Lower strength training
seated leg curl single/quads 40lb 3x15
seated leg curl hamstrings 40lb 3x15
single leg press 135lb 3x15
calf extensions 135lb 3x15
Dragon Flags 3x6

Indoor Run, LTF Gym
Recovery run, 3 miles on the treadmill (08'30")

Core/Upper strength training
- Roman chair leg lifts/oblique twists 3x20
- Dragon Flags 3x6

- Cable pushups/flys 3x10
- Flat Bench 135lb 2x10
- Incline Bench 135lb 2x7
- Decline Bench 135lb 3x10
- Incline dumbell fly 30lb 2x10
- Dumbell pullover 45lb 2x10
- pullups 4x10
- Dumbell Schwarzenegger press 25 2x10
- Dips 2x10
- Standing Lat pulldown 50lb 4x10

Core strengthening
- Back extensions/side raise twist 25lb & 10 lb 2x20
- Roman chair leg extenstion/oblique twists 2 x20
- decline cable situps 20lb 3x10
- hanging trunk twist 3x10
- dragon flags 3 x 6
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3x30 sec
- single leg deadlift/BOSU 17lb 2x10
- single leg lunges 80lb barbell 3x10
- single leg box jumps 3x10

Indoor run

Splits
1    8:42    8'42"/mi
2    15:25    6'43"/mi
3    23:23    7'58"/mi
4    9:45    9'45"/mi
Core/Stability
- back/side raise/twist 3x20
- single leg deadlifts(BOSU) 3x10
- dragon flags 3x6
- Hanging L's 3x10

This race was much harder than I expected.  The heat, the hills and the unfamiliarity of the course  was confusing the pace somewhere close to the end  and I ran most of the race by myself with know one to follow.  My goal pace between 6'55"-7'00" was bit more than I could handle, it was tough to maintain a good efficient rhythm throughout the race.  I have roughly 2 1/2 weeks to build from this and keep grinding for the next 1/2 marathon.  This 10K has shown that I've got some work to do. Overall I'm satisfied with my effort.  Its quite a feeling running at top speed with my wife and son cheering me near the finish line.

Splits

1    6:53      6'53"/mi
2    14:13    7'20"/mi
3    21:52    7'39"/mi
4    29:20    7'28"/mi
5    37:08    7'48"/mi
6    44:50    7'42"/mi

Indoor Recovery Run, LTF Gym 0513
- 3 miles, treadmill 7.5 (08'00")

Core/upper body strength training
- back extensions/side raises/trunk twists 3x20
- situps/mid crunches/medicine ball twist 3x20
- cable pullups/flys 2x10
- incline bench 135lb 3x8
- pullups 3x10
- incline dumbell flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50lb 3x 10
- dumbell schwarzenneger press 30lb 3x10
- dips 2x15
- bicep curl 45lb 3x10
- standing lat pulldown 54lb 3x10

Indoor run, LTF Gym 0525AM
Treadmill Intervals x 5 (06'53")

core/lower body strength training
- box jumps 4x10
- leg press/calf extensions 135lb 3x10
- dragon flags 3x6
- Hanging L's 3x 10 sec.

Outdoor run down Madison path. Had trouble maintaining a good breathing rhythm.  Exerted alot of energy for what was suppose to be a recovery run. Sometimes I forget how tough this path can be, as it starts off on a 1/2 mile incline and undulates most of the way.  If I push too hard early, my breathing becomes labored, and I suffer.  I was basically sucking for air for almost the entire run.

Splits/1:07:06 (08'23")
1    9:03    9'03"/mi
2    17:12    8'09"/mi
3    25:29    8'17"/mi
4    33:55    8'26"/mi
5    42:32    8'37"/mi
6    50:50    8'18"/mi
7    59:08    8'18"/mi
8    1:07:03    7'55"/mi

Track/Recovery Run 0524
1    12:32    12'32"/mi
2    21:42    9'10"/mi
3    31:27    9'45"/mi
Gym
- back extensions 4x25
- Dragon Flags 5x6
- Single leg lunges 135lb 3x10
- box jumps 3x10
- single leg press 135lb 3x15
- calf extensions 135lb 3x15

Rest day/core/upperbody strength training
- Back extensions/side raises 25 lbs 3x20
- roman chair situps/trunk twists 3x25
- cable pushups/flys 30lb 3x10
- flat bench 135lb 3x10
- incline bench 125lb 3x10
- decline bennch 135lb 3x10
- pullups 4x10
- incline flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50 lb 2x10
- dumbel Schwarzenneger press 30lb 3x10
- dips 2x10
- dumbell front/side raises 10lb 3x10
- babrbell curl 55lb 3x10

Track/Gym session 0556

Tempo/splits
1    10:06    10'06"/mi
2    20:54    10'48"/mi
3    28:16    7'22"/mi
4    35:58    7'42"/mi
5    43:48    7'50"/mi
6    51:27    7'39"/mi
7    1:02:19    10'52"/mi

core/stability/plyos
- situps 3x20/mid-crunch 3x20
- medicine ball trunk twists 20lb 3x20
- plank(medicine ball and fitness ball) 3x30 sec
- single dead lifts (bosu) 3x10
- dragon flags 4x7
- hanging L's 4x10 sec
- box jumps 4x15
- single leg lunges/calf raise 60lb 3x10
- single seated leg press/calf raise 135lb 3x10

Gym 0611
Recovery run/core/upper body strength training
- 3 miles on treadmill
- back extension/side raises
- 100 situps, MB trunk-twists 15lb 3x20, MB/FB plank 3x30
- cable pushups/flys 30lb 3x10
- flat bench press 135lb 3x10
- incline bench press 125lb 3x10
- decline bench press 135lb 3x10
- incline dumbell fly 30 lb 3x10
- pullups 3x10
- dumbell pull over/lat row 50lb 3x10
- dumbell swarzenneger shoulder press 25 lb 3x10
- dips 3x10
- barbell curl 45lb 3x10
- bent over row 20lb 3x10
- Standing iso lat pulldown 54lb 3x10

Track/Gym 0602

MB Tempo splits (red)
2    19:51    7'54"/mi
3    27:46    7'55"/mi
4    35:48    8'02"/mi
5    44:09    8'21"/mi
6    52:25    8'16"/mi
7    1:00:41    8'16"/mi

Core/stability/speed
situps/mid-crunch/30lbMB trunk-twists 3x20 each
MB/FB Plank 3x30 seconds
box jumps 3x15
single seated leg press/calf raises 90lb 3x15
seated leg press (both)/calf raises 270lb 3x10
dragon flags 3x7
hanging pullup/leg extensions 2x10 

Outdoor run down Madison TNB 0538

Splits
1    9:54    9'54"/mi
2    19:05    9'11"/mi
3    27:54    8'49"/mi
4    36:29    8'35"/mi
5    45:13    8'44"/mi
6    54:17    9'04"/mi
7    1:03:05    8'48"/mi
8    1:11:43    8'38"/mi
9    1:20:17    8'34"/mi
10    1:28:28    8'11"/mi

Track/Gym 0534AM
-1mile warmup/10 min. speed drills
Intervals/Splits
1    0:00-6:18    6'17"/mi
2    9:48-16:33    6'44"/mi
3    19:53-27:05    7'12"/mi
4    32:33-34:39    7'44"/mi
Core/strength/speed
- box jumps/leg press
- dragon flags 3x6
Cut the training session short due to PF pain in the left heel, just couldn't overcome it.
Live to run another day.

Gym/Recovery 0510AM
- 35 min bike, moderate pace
core/stability
1. situps 3x25
2. mid crunch 3x25
3. MB twists 3x40
4. MB/FB plank 3x30+sec.
5. dragon flags 3x6
- 400 m swim