Saturday, 9 July 2011

Wednesday, 6 July 2011

Running w/ FEP

1.5 miles

Time: 12:55

Tuesday, 5 July 2011

Running w/ FEP

Approximately 2.5 miles on the ATV course

Time: 24 minutes

Foot is sore and achey, but there isn't any acute pain.

Saturday, 2 July 2011

Running - Intervals

6 x 400m (1 mile Pace) w/ 3-minute walking rest

1:31
1:29
1:28
1:26
1:34 (1.5 mile pace, on purpose)
1:30

Saturday, 25 June 2011

Running

W/U:
800m jog

2 x 800m (3:27) w/ 400m Rest

C/D:
400m jog

Foot started to get sore so I called it.

Saturday, 11 June 2011

Time Trial - 800 meters

Time: 2:43 (0:39, 1:19, 2:03, 2:43)

Intervals: 3 x 1200m @ 5k pace

5:23, 5:30, 5:16

Wednesday, 8 June 2011 (0700)

Command PT

Did some light calisthenics and then a jog.

Run was about 15 mins long. Foot really started to bother me about halfway.


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Tuesday, 7 June 2011

Long Run

8 Miles

Time: 1:14:44 (9:20/mile)

Felt like a pretty good effort since I haven't run 8 miles in over 18 months.

Saturday, 4 June 2011

1 Mile Time Trial:

Time: 6:32

200-45 (5 sec too fast)
400-1:36
600-2:29
800-3:09
1200-5:02
1400-5:52
1600-6:32 (Closed in 0:40)

The plan was to run 50-sec 200s, and then to push the last 200 for a sub-6:40 finish. Today went perfectly.

Afterwards, met a guy at the track who is a former sprinter and did a couple moderate 100's then did a fast 3 x 200m.

0:30 (That totally shocked me!)
~0:35
0:30 (Tied up with 75 meters to go)

What an amazing day! Felt pretty fast. The speed is definitely there, but strength needs ALOT of work.

Thursday, 2 June 2011 (pm)

Easy Run + 6 x 100 Strides on the football field.

Total: 1.5 miles

Time: 14:10 (9:26/mile)

Tuesday, 31 May 2011 (pm)

Easy Run

4 Miles

Time: 35:46 (8:56/mile)

Felt REALLY easy today. I had to really hold back to try to run at 9:00 pace.

Saturday, 28 May 2011

Intervals @ Mile Pace

3 x (2 x 200, 1 x 400 w/ rest jogs same distance as work intervals)

0:42 (OOPS!!!)
0:50
1:40
0:48
0:49
1:40
0:51
0:50
1:37

1/2 mile to W/U and C/D.

Total distance: 3.75 miles

There was a pretty strong headwind around the back straightaway that made the 200s harder than they probably should've been. I can't believe I skipped doing these workouts for so long...I forgot how much fun being on the track is!

Friday, 27 May 2011 (1200)

Recovery Run

1.5 Miles

Time: 14:38 (9:45/mile)

Wednesday, 25 May 2011 (pm)

Recovery Jog

Total: 1.5 Miles. Time: 15:20 (10:13/mile)

Tuesday, 24 May 2011 (1800)

Tempo/Cruise Intervals

.75 Mile Warm-up and Cool Down

3 x 1 mile at CI Pace

7:45; 7:54 (against a moderate headwind); 7:41.

Total: 5 miles. Time: 43:13 (8:38/mile)

Tuesday, 17 May 2011 (1700)

Speed Work @ 400 pace

200 - 0:34
300 - 1:02 (not enough rest after the 200)
200 - 0:36
4 x 80 - All 11.26-11.53
4 x 60 - Untimed

This was a fun workout...except that Tuesday afternoon at the Hickam track is full of junior Track & Field teams. Looking forward to doing more of this stuff!

Saturday, 14 May 2011 (1400)

Running

Easy run for someone's Mock PRT.

1.5 miles in 15 minutes

Saturday, 14 May 2011 (1200)

Running - Intervals

Total Miles: ~3.5 miles

3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.

Wednesday, 11 May 2011 (0700)

Command PT

Did some light calisthenics and then went for a 2 mile run with the slow group.

Running time: 22 minutes

Tuesday, 10 May 2011 (pm)

Running - Long Run

Very slow because my legs felt pretty shot and left foot/ankle were bothering me pretty badly. I just feel like I need to get the miles in on my legs right now and my body will hopefully start to adjust.

6 Miles

Time: 1:01:00 (Pace: 10:10/mile)