Monday Fartlek 1/30/12

My gorgeous wife and adorable son joined me on this evenings run. Started out with active warmup for about 5 minutes, then I worked my way in to the 20 minute run. I had fartleks for a minute a piece at 5,10, and 15 minutes.

Had to run this workout at night due to my work schedule. It was a little bit chilly this evening but I was on fire! Felt amazing the whole way. In order to NOT ruin the workout, I had to refrain from going all out. I felt like I could PR this evening. All in all, great run. Ready for more hard workouts!

Saturday long run 1/28

Olga and baby travis ran with me on my 45 minute long run today. I felt good and took it ready during the whole run. Nice way to end the week. Nothing ached or bothered me on this long run. Date night tonight. Looking forward to going hard next week.

friday morning run 1/27

man I tell you what, pushing travis junior in his jogging stroller gets harder everyday. perfect running weather again this morning. I ran for 31 minutes easy around my neighborhood and it felt very good and comfortable. during the first 5 minutes or so, I felt a little tightness on my right ankle were my stress fracture was. after I was fully warmed up, then I was good to go. I am really pumped up for my first long run tomorrow should be exciting to see what happens.

Thursday morning run 1/26

The weather could not have been better these last few days. Today was cool, around 65, and just beautiful. Travis Jr. joined me on my run as I pushed him in his jeep jogging stroller. He loves being outside. Took my legs and ankle (where I had my stress fracture) about 5 minutes to fully loosen up. After that, I was cruising. A very chilled 32 minute run around my neighborhood and local park. Very peaceful out this morning, very enjoyable.

wednesday tempo run

Weather was perfect for thus evening's 20 minute tempo run. Started out with active drills and a 5 minute active warmup jog. The tempo run was done at a loop that is roughly 1.7 miles around.my goal was to get around twice. The run was a tale of two halves.first ten minutes was quick and unevenly paced. The next five minutes were slightly slower but the last 7 (yes I went for 22 minutes) minutes were great.when I got to 20 minutes, I was at the base of a quarter mile incline and I decided to finish at the top and beat the hill. Good solid workout!

tuesday morning run

I woke up this morning at 530. Went out for an easy 30 minute run. oh how I absolutely despise running early in the morning. but champions do what others will not. it was a very foggy morning it was a little chilly not too cold though. the first 5 minutes or so was fairly easy just trying to get warmed up. did some drills before the run however didn't feel 100 percent into the run in till about I hit minute 6. after that I was rolling went through my neighborhood around the school and finished in 33 minutes. All in all solid run great way to start the week.

First week

I have decided to seriously go after my dream of running. With the help of my dad as my coach from afar, I will go after a sub 16 5k.  I recently had a stress fracture on my right ankle and now basically have to start from scratch.  Here is what my first week of practice looks like.

Wed, Jan 18 800 meter warm up jog

Dynamic drills

Main Segment: 20 minute tempo (comfortably hard pace)

Cool down

Core exercises

Thu, Jan 19 800 meter warm up jog

Dynamic drills

Main Segment: 15 easy with 3 hill repeats

Bounding drills up incline (x3)

Core exercises

Fri, Jan 20 800 meter warm up jog

Dynamic drills

Main Segment: 30 minute easy run

Core exercises

Sat, Jan 21 Dynamic drills

Main Segment: 45 minute long, slow run

Yesterday dad and I did 30 minutes easy and he tried to push me at the end....silly man..was at the chiropractor yesterday for back treatment. I'm off til Monday.

Updates soon