Monthly training (September)

Friday (9-1)

Afternoon run – 1:45 on some of the Tussey course

Saturday (9-2)

Off

Sunday (9-3)

Morning run – 1:30 at 6:40 pace; comes out to a 1:27 half marathon

Monday (9-4)

Morning core and stretching, morning run – :45

Afternoon run – 2:00 at 7:10 pace on the Tussey course with Allie; it’s a lot tougher going uphill than downhill

Tuesday (9-5)

Morning core and stretching, weights

Noon workout – 6 x minute hills

Afternoon workout – 5 mile tempo at 6:05 pace; rain did not help

Wednesday (9-6)

Morning core and stretching, weights (legs)

Noon run – 1:00

Afternoon run – 1:00

Thursday (9-7)

Morning core and stretching, weights

Noon workout – :20 tempo, 6:20 pace; certainly not the same as doing it with the team

Afternoon workout – 8 x 1:20 hills; doing with the club team definitely makes it faster

Friday (9-8)

Morning run – 1:00

Afternoon run – 1:00

Saturday (9-9)

Morning run – 1:00

Sunday (9-10)

Afternoon run – 1:45

Monday (9-11)

Morning stretching and core, weights (legs)

Noon run – 1:15

Afternoon run – 1:15

Tuesday (9-12)

Morning stretching and core, weights

Noon workout – 2 x 1:00 hills, 1 x 2:30, 2 x 1:00, 1 x 2:30

Afternoon workout – 2 x 1k, 4 x 1:15 hills, 2 x 1k; definitely felt tired from the noon workout, but moved through each of the 1k repeats at the same speed or faster

Wednesday (9-13)

Morning stretching and core, weights (legs)

Noon run – 1:00

Afternoon run – 1:00

Thursday (9-14)

Morning stretching and core, weights

Noon “workout:” 1:00 with 6 1-minute bumps; legs were too sore for anything more intense

Afternoon workout – broken 10s: 6,4,7,3,8,2

Friday (9-15)

Morning run – :45

Saturday (9-16)

Morning run – 2:30 at 7:20 pace

Sunday (9-17)

Morning run – :45; legs sore after the long-ish run yesterday and standing for tailgating/the football game

Monday (9-18)

Morning stretching, core; weights (legs)

Noon run – 1:00

Afternoon workout – 4 x mile, all between 5:30 and 5:40 pace; I had no idea that I was in this good of shape, at least in terms of speed; granted, it didn’t help that the people I was running this with were also in good shape, but I was able to move past a lot of them after the first set

Tuesday (9-19)

Morning stretching, core; weights

Noon workout – 8 x 1:00 hills; certainly feeling sore

Afternoon run – 1:00

Wednesday (9-20)

Morning stretching, core; weights (legs – last day!!!)

Noon run – 1:00

Afternoon run – 8 mile progressive starting at 7:15 pace; ended with a 6:15 average pace, so on a decently hilly run, certainly wasn’t running as slow as I felt

Thursday (9-21)

Morning stretching and core; weights

Afternoon run – 1:15

Friday (9-22)

Morning stretching and core

Afternoon run – :45

Saturday (9-23)

Morning run – 3:20 out towards Lock Haven/Mill Hall; legs still definitely felt tired from this week, but the taper starts now!

Sunday (9-24)

Off

Monday (9-25)

Morning stretching and core

Afternoon run – :35

Tuesday (9-26)

Morning stretching and core, weights

Wednesday (9-27)

Morning stretching and core

Afternoon run – :35; legs are suspiciously sore, which makes me a little uncomfortable. I hope this taper works

Thursday (9-28)

Morning stretching and core, weights

Afternoon run – :45 with a mile in the middle at around 5:45 pace; just wanted to make sure that I still had a semblance of speed, which I guess I do

Friday (9-29)

Morning stretching and core

Saturday (9-30)

Morning run – :30

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