Wake up at 4:45 am...
Breakfast:
1 mini whole wheat bagel with 1tbsp peanut butter and 1tbsp strawberry jelly
1 banana
1 cup black coffee
1 bottle water
RACE at 7 am:
Overall 10k (6.2 mi) time= 56:31. Not a PB, but not as bad as my North Carolina 10k (60:59)
-2 mile split time was 17:05. I decided to slow my pace down although I probably should have kept it.
-3 mile=26:35
-4 mile=35:13
-5 mile=45:46
-6 mile=54:15
It appears that I did not keep an even pace throughout the workout. Oh well, it's another training aid... and I did have a great time doing this race. The course was flat and the weather was chilly, but that didn't matter once we got started. I saw some old friends from JSU too... which was just icing on the cake.
Snack:
1 myoplex shake
1 pc watermelon
Then I went out to the obstacle course to watch James compete.
Lunch:
1 turkey wrap
1 cup hot green tea
Dinner:
Pecan-encrusted pork chop
Lima beans
Potatoes Au Gratin
Applesauce
Dessert:
Dove chocolate almond covered vanilla ice cream bar
Thursday, May 17, 2007
Wednesday, May 16, 2007
Day8
Breakfast:
2 cups black coffee
1 bowl flaxseed bran cereal with milk
Lunch:
Subway 6" wheat turkey, ham, and cheese sandwich
plus baked lays
plus a couple of sips of my powerade
Workout:
Went extremely easy today. I have the 10k tomorrow, after all.
My normal lower body reps, same weight, except only 2 sets instead of 3. Cut situps in half.
Jogged 0.5 mile on treadmill at aprox 9:40 pace.
Just enough to get the legs moving... they were itching again. I always thought it was terrible to work out at all the day before a big race or PT test... but I did okay on my last PT test and I jogged a mile the night before.
Dinner:
Pasta with chicken and mushrooms.
Tried to make my own sun-dried tomato sauce. It was so very cheesy and thick and unenjoyable. I hope the carbs will count for something in the morning and that they weren't cancelled out by that horrible sauce!
Going to bed. Will begin 2-a-days again hopefully tomorrow, if not, then definitely the day after tomorrow.
2 cups black coffee
1 bowl flaxseed bran cereal with milk
Lunch:
Subway 6" wheat turkey, ham, and cheese sandwich
plus baked lays
plus a couple of sips of my powerade
Workout:
Went extremely easy today. I have the 10k tomorrow, after all.
My normal lower body reps, same weight, except only 2 sets instead of 3. Cut situps in half.
Jogged 0.5 mile on treadmill at aprox 9:40 pace.
Just enough to get the legs moving... they were itching again. I always thought it was terrible to work out at all the day before a big race or PT test... but I did okay on my last PT test and I jogged a mile the night before.
Dinner:
Pasta with chicken and mushrooms.
Tried to make my own sun-dried tomato sauce. It was so very cheesy and thick and unenjoyable. I hope the carbs will count for something in the morning and that they weren't cancelled out by that horrible sauce!
Going to bed. Will begin 2-a-days again hopefully tomorrow, if not, then definitely the day after tomorrow.
Tuesday, May 15, 2007
DAY 7
I slept in til 9:45 today, so my normal schedule was thrown off a bit...
Breakfast:
1 toasted mini-bagel, whole wheat
2 tsp strawberry jelly
Workout:
Upper body.
Same rotations and weights as previously mentioned (Day 2, I think)
Running: 1 mile warmup jog, 9 min pace, followed by 1 mile fartleks.
Snack:
1 myoplex shake
Lunch:
1 pc leftover pizza from last nite
Dinner:
Chinese tonight. I sure do miss Choi's in Daleville!
6 pcs assorted sushi
3-4 bites each of 1) general tso chicken and 2)mongolian beef, both yucky
Fist sized portion of lo-mein, pretty yucky
Dessert:
5 mini chocolate hazelnut wafers
plus a handful of dried apricots and figs, yum!
It stormed so badly tonight... at one point we thought we were caught up in the beginnings of a tornado on our drive home, which was pretty scary. It rained and lightninged (is that even a word?) for hours. I was hoping to be able to run 2 miles around the neighborhood tonight, but I couldn't. And my body feels pretty crappy for it!
It's amazing how much of a difference the 2-a-days make in how I feel~ if I thought that working out and running once a day was good for my well being, twice a day is double the pleasure and the past few days I have missed that!
Breakfast:
1 toasted mini-bagel, whole wheat
2 tsp strawberry jelly
Workout:
Upper body.
Same rotations and weights as previously mentioned (Day 2, I think)
Running: 1 mile warmup jog, 9 min pace, followed by 1 mile fartleks.
Snack:
1 myoplex shake
Lunch:
1 pc leftover pizza from last nite
Dinner:
Chinese tonight. I sure do miss Choi's in Daleville!
6 pcs assorted sushi
3-4 bites each of 1) general tso chicken and 2)mongolian beef, both yucky
Fist sized portion of lo-mein, pretty yucky
Dessert:
5 mini chocolate hazelnut wafers
plus a handful of dried apricots and figs, yum!
It stormed so badly tonight... at one point we thought we were caught up in the beginnings of a tornado on our drive home, which was pretty scary. It rained and lightninged (is that even a word?) for hours. I was hoping to be able to run 2 miles around the neighborhood tonight, but I couldn't. And my body feels pretty crappy for it!
It's amazing how much of a difference the 2-a-days make in how I feel~ if I thought that working out and running once a day was good for my well being, twice a day is double the pleasure and the past few days I have missed that!
Monday, May 14, 2007
DAY 6
Breakfast:
1/2 cup plain kefir with blackberries and wheat germ
Lunch:
Turkey Wrap
Baby carrots
1 large handful chips
Workout:
1 mile run around neighborhood
Dinner:
1 breadstick with marinara sauce
3 pieces pizza: pepperoni, black olive, mushroom.
Dessert:
Kefir shake:
1 cup plain kefir with:
splash of raspberry
1/2 banana
cinnamon sprinkled on top
1/2 cup plain kefir with blackberries and wheat germ
Lunch:
Turkey Wrap
Baby carrots
1 large handful chips
Workout:
1 mile run around neighborhood
Dinner:
1 breadstick with marinara sauce
3 pieces pizza: pepperoni, black olive, mushroom.
Dessert:
Kefir shake:
1 cup plain kefir with:
splash of raspberry
1/2 banana
cinnamon sprinkled on top
Sunday, May 13, 2007
DAY 5
Can we say it's a Sunday? Leisurely weekend, pretty weather, laziness abounding? Overindulgence was the name of the game today!!! hahaha
Light Breakfast:
mini whole-wheat toasted bagel with 1 tsp strawberry jelly
Workout:
2 mile run around the neighborhood. No time.
Snack:
1/2 myoplex shake
--Church--
Lunch:
We grilled!
3 hot dogs with relish, ketchup, and mustard
1 hamburger with mayo, ketchup, and mustard
several handfuls of chips
What can I say, I splurged! This was definitely not a wholesome or reasonably sized meal :)
Snack:
3-5 Chocolate hazelnut wafers. So healthy, right?! :)
Dinner:
1 bowl of edamame (shared with James, of course)
2 rolls of sushi...
Spicy tuna roll
Music City Roll
Both raw, both dry, and both pretty bland. I believe this was the least impressive sushi I have ever experienced.
After dinner:
1 double tall 2% cafe latte
James & I went to see Spiderman 3. Of course, we had to buy popcorn and soda. I partook but did not overly indulge, amazingly. Bottled water when we got home!
Unfortunately, no workout #2 today :(
Light Breakfast:
mini whole-wheat toasted bagel with 1 tsp strawberry jelly
Workout:
2 mile run around the neighborhood. No time.
Snack:
1/2 myoplex shake
--Church--
Lunch:
We grilled!
3 hot dogs with relish, ketchup, and mustard
1 hamburger with mayo, ketchup, and mustard
several handfuls of chips
What can I say, I splurged! This was definitely not a wholesome or reasonably sized meal :)
Snack:
3-5 Chocolate hazelnut wafers. So healthy, right?! :)
Dinner:
1 bowl of edamame (shared with James, of course)
2 rolls of sushi...
Spicy tuna roll
Music City Roll
Both raw, both dry, and both pretty bland. I believe this was the least impressive sushi I have ever experienced.
After dinner:
1 double tall 2% cafe latte
James & I went to see Spiderman 3. Of course, we had to buy popcorn and soda. I partook but did not overly indulge, amazingly. Bottled water when we got home!
Unfortunately, no workout #2 today :(
Saturday, May 12, 2007
DAY 4 :(
Saturday. Relaxed and slacked... didn't intend to, but unfortunately I did.
Breakfast: Usual. Flaxseed bran, handful blackberries, skim milk. Double tall whole latte.
Lunch: Turkey wrap, baby carrots.
Snack: 1 cup frozen yogurt (white chocolate mousse) from TCBY.
Dinner: James and I went to Tandoor, and Indian restaurant. I had a delicious serving of curried lamb with mint, onions, and yogurt. Served with rice and some special kind of garlic and cilantro flatbread.
Dessert: Chocolate dove bar.
No workout today :( You'd think I'd be pooped from my 7 miles yesterday, but I'm not! I was really up for about a 5k this morning... it was way too easy to just enjoy my Saturday than to spare half an hour to exercise. I can feel it in my gut that I didn't work out today though> my leg muscles feel kind of itchy and flacid and the rest of me feels lethargic. I hate that feeling. I think I'm going to try and go on at least a 2-miler tomorrow morning before church... yes, we're going to finally visit a church in this town!
Felt like I was coming down with something about midday. My throat was hurting me and I felt a flushy feeling in my face, kind of like an early fever. I tried to drink lots of water to combat the decline. Hopefully it was just a passing thing. I would like to be in peak form for Thursday's 10k.
Breakfast: Usual. Flaxseed bran, handful blackberries, skim milk. Double tall whole latte.
Lunch: Turkey wrap, baby carrots.
Snack: 1 cup frozen yogurt (white chocolate mousse) from TCBY.
Dinner: James and I went to Tandoor, and Indian restaurant. I had a delicious serving of curried lamb with mint, onions, and yogurt. Served with rice and some special kind of garlic and cilantro flatbread.
Dessert: Chocolate dove bar.
No workout today :( You'd think I'd be pooped from my 7 miles yesterday, but I'm not! I was really up for about a 5k this morning... it was way too easy to just enjoy my Saturday than to spare half an hour to exercise. I can feel it in my gut that I didn't work out today though> my leg muscles feel kind of itchy and flacid and the rest of me feels lethargic. I hate that feeling. I think I'm going to try and go on at least a 2-miler tomorrow morning before church... yes, we're going to finally visit a church in this town!
Felt like I was coming down with something about midday. My throat was hurting me and I felt a flushy feeling in my face, kind of like an early fever. I tried to drink lots of water to combat the decline. Hopefully it was just a passing thing. I would like to be in peak form for Thursday's 10k.
Friday, May 11, 2007
DAY 3
Breakfast:
1/2 cup flaxseed bran cereal
1/2 cup milk
1 handful blackberries
1 cup black coffee
Snack:
1/2 banana
Workout #1:
Lower body today.
Pretty much the same sets I did on Day 1 at the same weights.
3x10 Leg Press at 100 lbs
3x10 Leg Lifts
3x10 Calf Raises at 80 lbs
3x10 Reverse Crunches
1x10 on each side: Side crunches
Full set of Dance Crunches x10 each
50 situps
Run:
Appx 6 miles on a very hilly trail. Began at extremely slow pace (appx 9:30-10 min) and gradually shuffled my way up to something faster (8:45-9:00), peaking at mile 3 and holding. I have found that everything improves after I hit mile 3. My stride opens more, I find a natural rhythm, and I start feeling really good. My scalp was tingling and adrenaline was surging through my body at mile 4... it felt pretty neat. Weather was hot and muggy and I had to go to the bathroom SO bad! It took a conscious effort to hold it in and I was cursing myself for not bringing some toilet paper so I could duck into the woods! On a scale of 1-10, my mood before the run was about a 6... and my mood after the run was about an 8. I think I will be in good shape for next Thursday's 10k. Must remember to use the bathroom BEFORE the race begins!
Good music accompanied this run.
Snack:
Myoplex shake made with water and ice.
Lunch:
Same as yesterday... Turkey wrap and baby carrots.
Snack:
1 cup plain kefir mixed with 1/2 banana (sliced), 5 blackberries, and 2 tbsp wheat germ
Dinner:
1 grilled 9-oz sirloin steak
1 loaded baked potato (butter, sour cream, shredded cheese, pepper)
1 mixed green salad with ranch dressing
Dessert: 1 frozen chocolate dove bar
Workout #2:
1 mile slow jog around the neighborhood.
Light drizzle.
When I got to the edge of the neighborhood, where the lights cut off and the train tracks lie, there were so many fireflies in the darkness that I couldn't look away. Like a child on Christmas morning, I beheld in awe a dazzling display of a light show. So many of these creatures blinking and sparkling jovially as they danced and played games. And then I had to make a turn back to my house... away from the festivities. But oh, this is why I run. Surprises like tonight when I get lost in the magic. This is why I enjoy what I do now...
1/2 cup flaxseed bran cereal
1/2 cup milk
1 handful blackberries
1 cup black coffee
Snack:
1/2 banana
Workout #1:
Lower body today.
Pretty much the same sets I did on Day 1 at the same weights.
3x10 Leg Press at 100 lbs
3x10 Leg Lifts
3x10 Calf Raises at 80 lbs
3x10 Reverse Crunches
1x10 on each side: Side crunches
Full set of Dance Crunches x10 each
50 situps
Run:
Appx 6 miles on a very hilly trail. Began at extremely slow pace (appx 9:30-10 min) and gradually shuffled my way up to something faster (8:45-9:00), peaking at mile 3 and holding. I have found that everything improves after I hit mile 3. My stride opens more, I find a natural rhythm, and I start feeling really good. My scalp was tingling and adrenaline was surging through my body at mile 4... it felt pretty neat. Weather was hot and muggy and I had to go to the bathroom SO bad! It took a conscious effort to hold it in and I was cursing myself for not bringing some toilet paper so I could duck into the woods! On a scale of 1-10, my mood before the run was about a 6... and my mood after the run was about an 8. I think I will be in good shape for next Thursday's 10k. Must remember to use the bathroom BEFORE the race begins!
Good music accompanied this run.
Snack:
Myoplex shake made with water and ice.
Lunch:
Same as yesterday... Turkey wrap and baby carrots.
Snack:
1 cup plain kefir mixed with 1/2 banana (sliced), 5 blackberries, and 2 tbsp wheat germ
Dinner:
1 grilled 9-oz sirloin steak
1 loaded baked potato (butter, sour cream, shredded cheese, pepper)
1 mixed green salad with ranch dressing
Dessert: 1 frozen chocolate dove bar
Workout #2:
1 mile slow jog around the neighborhood.
Light drizzle.
When I got to the edge of the neighborhood, where the lights cut off and the train tracks lie, there were so many fireflies in the darkness that I couldn't look away. Like a child on Christmas morning, I beheld in awe a dazzling display of a light show. So many of these creatures blinking and sparkling jovially as they danced and played games. And then I had to make a turn back to my house... away from the festivities. But oh, this is why I run. Surprises like tonight when I get lost in the magic. This is why I enjoy what I do now...
Thursday, May 10, 2007
DAY 2
Breakfast:
1/2 cup raspberry kefir
1/2 cup flaxseed bran cereal
1/2 cup skim milk
2 cups black coffee
1 bottle water
Feeling a bit too jittery to go run just yet. One cup would have been plenty!
Snack:
1/2 organic banana
1/2 tbsp natural peanut butter
1 bottle water
Workout #1:
Upper body today. It is evident that I am much weaker in my upper body than lower.
Lat pulldowns, 3x10 at 40 lbs
Pec press, 3x10, 20 lbs
Pull-up Trainer, alternate 3x10 of dips, 1x10 wide-arm pull-up, 1x10 regular pull-up, 1x10 inner-grip pull-up, all at 80 lbs (with this machine, less weight = a harder workout)
Dips, 3x10 at 70 lbs
Chest press, 3x10, 20 lbs
Then I drove to the track.
2 laps slow jogging for a warm-up. My calves were on fire from yesterday!
1 mile fartleks-- Sprint 100 m, jog corners, never stop to walk.
Towards the end of my fartleks today, I came to the realization that I am giving forth just the effort that I deem necessary on my speed training. I don't push myself to the extent that I should. With this kind of mentality, my times will plateau and never improve. The last full lap of fartleks was a mental challenge... to continually speed up my sprint with each stride. Reaching a little bit further each time and pulling from within to accomplish a greater speed than seconds ago. My physical ability is improving, and it's time to bring my mind up to the challenge, too.
Post-workout snack:
1 Myoplex Shake
1 bottle of water
Lunch:
Exactly the same as yesterday: Turkey wrap, carrots, 1/2 banana
Snack:
Green apple with 1 tbsp peanut butter
Dinner:
1 heaping cup farfalle pasta
3 ladelfuls organic red wine sauce with sauteed vegetables
3 garlic breadsticks
1 cup organic mixed green salad + 2 tsp strawberry vinaigrette dressing
Workout #2:
Relaxed 1 mile jog around neighborhood, not for time
10 pushups (pathetic, I know! But my form was proper.)
1/2 cup raspberry kefir
1/2 cup flaxseed bran cereal
1/2 cup skim milk
2 cups black coffee
1 bottle water
Feeling a bit too jittery to go run just yet. One cup would have been plenty!
Snack:
1/2 organic banana
1/2 tbsp natural peanut butter
1 bottle water
Workout #1:
Upper body today. It is evident that I am much weaker in my upper body than lower.
Lat pulldowns, 3x10 at 40 lbs
Pec press, 3x10, 20 lbs
Pull-up Trainer, alternate 3x10 of dips, 1x10 wide-arm pull-up, 1x10 regular pull-up, 1x10 inner-grip pull-up, all at 80 lbs (with this machine, less weight = a harder workout)
Dips, 3x10 at 70 lbs
Chest press, 3x10, 20 lbs
Then I drove to the track.
2 laps slow jogging for a warm-up. My calves were on fire from yesterday!
1 mile fartleks-- Sprint 100 m, jog corners, never stop to walk.
Towards the end of my fartleks today, I came to the realization that I am giving forth just the effort that I deem necessary on my speed training. I don't push myself to the extent that I should. With this kind of mentality, my times will plateau and never improve. The last full lap of fartleks was a mental challenge... to continually speed up my sprint with each stride. Reaching a little bit further each time and pulling from within to accomplish a greater speed than seconds ago. My physical ability is improving, and it's time to bring my mind up to the challenge, too.
Post-workout snack:
1 Myoplex Shake
1 bottle of water
Lunch:
Exactly the same as yesterday: Turkey wrap, carrots, 1/2 banana
Snack:
Green apple with 1 tbsp peanut butter
Dinner:
1 heaping cup farfalle pasta
3 ladelfuls organic red wine sauce with sauteed vegetables
3 garlic breadsticks
1 cup organic mixed green salad + 2 tsp strawberry vinaigrette dressing
Workout #2:
Relaxed 1 mile jog around neighborhood, not for time
10 pushups (pathetic, I know! But my form was proper.)
Wednesday, May 9, 2007
Day 1
Reflections on this weekend:
My PT test was Saturday and my arms and abs are STILL sore from it! I have been away from the gym for almost 2 months and it is blatantly apparent that I need to get stronger. It is unbelievable how easily I have lost strength and muscle tone. In 2 minutes each, I managed to max situps(80) and almost max pushups(45)-- missed max by 1-- and I could not believe how hard it was for me to crank them out! Usually that's the part of the test I find easiest. I laughed to James that this is the first PT test in my life where running was the easiest part for me. I suppose it should be, because that's what I have been training for the hardest. I scored a 283/300, which is about what I expected. I am always so nervous before a PT test, so I changed my mindset this time. Mentally, I placed myself in a road race as we lined up behind the start line and I pretended we weren't in our PT uniforms. As they called "GO," I imagined playing the song I always begin with (love my MP3 player) on any 5k and 10k race-- Bruce Springsteen's "Born To Run"-- the song's speed and rhythm helps me set an ideal pace by not starting off too fast or too slow. By NOT associating the running with the ARMY I was able to enjoy it.
Breakfast:
1/2 cup flaxseed bran cereal w/ handful of blackberries
1/2 cup skim milk
1/2 organic banana
1 cup black coffee
Workout: No music today.
2 miles: 17:14-- Held 8:20 pace for mile 1, slowed down to 9:00 pace for most of mile 2. Picked it up to a half-sprint on the last .10 mile. All on treadmill.
Lower Body Workout:
Pre-run:
3x10 leg presses @ 100 lbs
3x10 leg lifts on machine (difficulty on 1-10 scale= 8)
3x10 reverse crunches
3x10 calf raises @80 lbs
Post-run:
3x5 leg lifts on machine
3x10 reverse crunches
50 full-fledged situps
10 each "dance crunch" sets
Snack immediately after workout:
Myoplex Shake-- aids with muscle recovery
Drinking 6-8 bottles of water daily.
I have found that a good pair of running shoes and non-cotton, BREATHABLE clothing makes all the difference in the world. I used to swear by Asics running shoes (which I still endorse!) but my most recent purchase was the Mizuno Wave Creation 7. I have high arches on my feet and these shoes provide excellent arch support. They are extremely breathable, too.
My PT test was Saturday and my arms and abs are STILL sore from it! I have been away from the gym for almost 2 months and it is blatantly apparent that I need to get stronger. It is unbelievable how easily I have lost strength and muscle tone. In 2 minutes each, I managed to max situps(80) and almost max pushups(45)-- missed max by 1-- and I could not believe how hard it was for me to crank them out! Usually that's the part of the test I find easiest. I laughed to James that this is the first PT test in my life where running was the easiest part for me. I suppose it should be, because that's what I have been training for the hardest. I scored a 283/300, which is about what I expected. I am always so nervous before a PT test, so I changed my mindset this time. Mentally, I placed myself in a road race as we lined up behind the start line and I pretended we weren't in our PT uniforms. As they called "GO," I imagined playing the song I always begin with (love my MP3 player) on any 5k and 10k race-- Bruce Springsteen's "Born To Run"-- the song's speed and rhythm helps me set an ideal pace by not starting off too fast or too slow. By NOT associating the running with the ARMY I was able to enjoy it.
Breakfast:
1/2 cup flaxseed bran cereal w/ handful of blackberries
1/2 cup skim milk
1/2 organic banana
1 cup black coffee
Workout: No music today.
2 miles: 17:14-- Held 8:20 pace for mile 1, slowed down to 9:00 pace for most of mile 2. Picked it up to a half-sprint on the last .10 mile. All on treadmill.
Lower Body Workout:
Pre-run:
3x10 leg presses @ 100 lbs
3x10 leg lifts on machine (difficulty on 1-10 scale= 8)
3x10 reverse crunches
3x10 calf raises @80 lbs
Post-run:
3x5 leg lifts on machine
3x10 reverse crunches
50 full-fledged situps
10 each "dance crunch" sets
Snack immediately after workout:
Myoplex Shake-- aids with muscle recovery
Drinking 6-8 bottles of water daily.
I have found that a good pair of running shoes and non-cotton, BREATHABLE clothing makes all the difference in the world. I used to swear by Asics running shoes (which I still endorse!) but my most recent purchase was the Mizuno Wave Creation 7. I have high arches on my feet and these shoes provide excellent arch support. They are extremely breathable, too.
Lunch was later-- about 2 pm-- turkey, organic hummus, and organic greens in a whole-wheat wrap served alongside organic baby carrots and 1/2 organic banana.
Snack: 1 green apple with 1 tbsp natural peanut butter.
Workout #2: James came home from work. We ran my 2-mile course around the neighborhood. I came in at 18:15. There are slight variations in elevation throughout the course and I was pretty darn hungry. James left me in the dust after mile 1.... Once again, mile 1 was my slowdown point, this is a problem that I need to address. Lots of stretching in our front yard followed this run.
Snack: 1/2 Myoplex shake... James and I split one. Drank bottled water, and watched Bill Cosby standup comedy from 1983.
Dinner: Homemade vegetable soup with a pesto base and ground beef. I helped myself to seconds. Also indulged in a grilled cheese sandwich. Drank another bottle of water. We should just invest in a Brita filter.
That's it for today. I am thoroughly pooped and I think this 2-a-day stuff is going to take some adjustment on my part! At least I know I'll sleep well tonight!
Getting Started
I have been getting serious about running and fitness for a little over a year now... I decided to post all things related to my goals, nutrition, workouts, and accomplishments on this blog as a tool to help me gauge my progress. Here it goes!
Past accomplishments:
17:15 PR, 2-mile portion of PT test, May 2007 (I have run 16's in training, but never for record)
54:53 10k PR, Destin FL, March 2007 (appx 9:00 mile pace)
Goals:
Army 10 miler goal (October): 1:30 or 90 minutes (appx a 9:00-mile pace)
10k goal: 52:30 (appx 8:45 pace)
5k goal: 26:00 (appx 8:30 pace)
2mile PT test goal: Break 17 mins (appx 8:20 pace)
1 mile goal: 7:30
Plan of action will follow. Rough outline: Run twice a day for a 30 days (mixing speed, distance, hill work), add strength training (alternating lower and upper every other day), custom-tailor nutritional needs, and gauge progress.
30 days beginning today, May 9, 2007.
Past accomplishments:
17:15 PR, 2-mile portion of PT test, May 2007 (I have run 16's in training, but never for record)
54:53 10k PR, Destin FL, March 2007 (appx 9:00 mile pace)
Goals:
Army 10 miler goal (October): 1:30 or 90 minutes (appx a 9:00-mile pace)
10k goal: 52:30 (appx 8:45 pace)
5k goal: 26:00 (appx 8:30 pace)
2mile PT test goal: Break 17 mins (appx 8:20 pace)
1 mile goal: 7:30
Plan of action will follow. Rough outline: Run twice a day for a 30 days (mixing speed, distance, hill work), add strength training (alternating lower and upper every other day), custom-tailor nutritional needs, and gauge progress.
30 days beginning today, May 9, 2007.
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