Rhett

MORNING

Treadmill 1% incline

1 mile warm up 8:00

7 miles at marathon pace 6:50

No time for a good cool down except for the walk to the car.  Felt tired at the end, had to play mind games to keep going.

EVENING

30 mins on eliptical

MORNING

Full body weights followed by 30 min eliptical

I'm going to start trying to do 2 workouts a day until Christmas.  It will be my way of avoiding the holiday weight gain.

EVENING

30 mins of pleometric jumps.  Felt good to do explosive leg exercises.

MORNING

I did 6 easy  recovery miles this morning with 10, 10 sec hill sprints over the last mile.  Since I did my pleometric jumping last night I was a little worried I might be sore this morning, but my legs felt great, especially on the hill sprints. 

6 miles, 50:40, Avg pace 8:27

 EVENING

Jump rope, 25 mins

MORNING

It was a freezing 47 degrees this morning so I broke out the gloves before heading out into the dark.  I wanted to get some hill work in, so I did my 2 1/2 min repeats (11 after a 5 min warm up)  on a rolling big hills road.  I did 4.4 miles at 5k pace and 3.22 miles easy for a total run of 7.62 miles in 1 hour, avg pace 7:53.  After jump roping last night for the first time in a long time, I was again suprised that my legs felt great.  I guess I am in better shape than I thought, just fat.

EVENING

30 mins Plyometrics

MORNING

Full body weights followed by 30 min eliptical.  Legs were a bit tierd, probably from last nights plyometrics so I only resistance of 8 on the eliptical instead of the usual 10.

EVENING

I find the treadmill a good place to do a progression run so I went to the gym with the intention of doing a 12 mile run increasing the speed by 0.1 mph every mile through 12 miles. I set the treadmill at 1% and started the first mile at 7.9 (7:35). Every mile I increased the speed. Mile 10 was 8.8 (6:48) and that was all I could do, so I did the last 2 miles as a cool down. I was dissapointed I had to bail on the last 2 miles, but it was a good run.

MORNING

I did a nice tempo run this morning.  1 mile warm up, 5 miles at 6:30, 1 mile cool down.  The good part is I felt like I could keep going a while after finishing the 5 fast miles.  I'm training like I will be running Painters.  I ran it by my wife last night and she was good with it, so I'm now 99% sure I'll be running it.

EVENING

30 min plyometrics

MORNING

Full body weights.  30 mins eliptical.  Felt strong today.

EVENING

 Feeling so good tonight, I decide to go out for an easy run.  3.1 miles, avg pace 8:01

MORNING

Got up and ran a nice recovery run.  6.8miles avg pace 8:30 last mile did 10, 10 sec hill sprints.  Since I started going 2 a day I've had some incredible energy.  I'm wondering when it is going to catch up with me.

EVENING

45 mins ArcTrainer.   It's like an eliptical machine, but has a longer stride length.  That was a tough workout.

MORNING

I got up and headed to the track for some speed work this morning

1 mile warm up

400m  1:25

800m  2:55

1200m 4:34

1600m  6:13

1600m  6:10

1200m  4:39

800m  3:05

400m  1:17

I did a 400m recovery jog after each repeat.  I was slower than I'd like to have been this morning, but the workout felt good.  I think last night's workout was a bit more than I've been doing in the evenings and that left my legs a little heavy this morning.

Total Run 8 miles,  Avg. Pace 7:47

EVENING

20 mins jump rope

5 mins ab work

MORNING

This morning I headed to the gym for a full body workout. I am feeling pretty lean lately, but my weight is still at 160. I was thinking that maybe I've been doing to much heavy upper body work for a marathon runner, so I decided to do my lower body workout like normal with abs and lower back work, but then instead of doing my normal upper body work I just did pull ups and pushups. Maybe I won't bulk up as much doing that and can loose a few more pounds. I really want to make a serious run at going sub 3 at Boston this year and every pound will count. After my resistance work I did a hard 30 mins on the eliptical. Felt great!

EVENING

30 mins low intensity plyometrics.  Didn't want to over do it since I'm going 15 miles bright and early tomorrow. 

15 miler on a very hilly course and super windy out

1:58:38

Avg pace.  7:55

I finished strong and ran a negative split.

LUNCH

I had the Monday morning blues this morning so I turned off the alarm clock and rolled over and went back to sleep.  So I could still get my 2 workouts in today, I snuck out during lunch for a quick 30 mins on the elliptical at the gym.  Tonight I hope to get in some marathon pace miles.

EVENING

It was cold (in the 50s) and raning outside so I went to the gym.  Set the treadmill at 1% incline did a 1 mile warmup at 7.5 (8:00).  Then I set it at marathon pace, 8.8 (6:49) and ran 9 miles.  1:01:21.  It felt easy.  I'm thinking about trying to re-adjust my marathon pace to 9.0 (6:40).  That would get me to the end in 2:55 instead of 2:59.

MORNING

I was feeling realy good this morning after my marathon paced run last night.  I did weight training followed by 30 min arc trainer.  Wish I had more time to workout this morning.  I had lots of energy.  I really showed some improvement in my pullups today as well!

EVENING

It was beautiful out last night so I headed out for a recovery run.  4.4 miles, 8:21 pace

MORNING

It was not beautiful out this morning--raining, but I didn't wimp out.  I headed out into the rain for a recovery run, with last mile doing 10, 10 sec hill sprints.  6.4 miles 8:55 pace

EVENING

My legs were feeling a bit sore so I put on my exercise close, put on the "Prince Caspian" dvd I'd been wanting to watch, and watched it while I did some stretching, ab work, push ups, walking lunges, and a few other low intesity jumping exercises.  It was a pretty good movie and I still got in some exercise.

MORNING

I was too much of a wimp to get wet 2 mornings in a row so I went to the gym for 45 mins of eliptical.  Looks like we should have a real nice afternoon today and my last patient is at 3:30 today so I'm going to try and get some speed work in right after work today.

EVENING

MORNING

Weight training followed by 30 min on ArcTrainier.

I have a hot date with my drop dead gorgeous wife tonight, so I'm going to try and sneak out around lunch time for a quick early afternoon workout to get my second workout of the day in.  I haven't missed since I started on the Monday after Thanksgiving and the goal is to do it until the 23rd of Dec.  Almost there!!!  On Satrudays I only do my long run and I don't workout on Sundays, so after today, that leaves only 2 more 2 a days.

LUNCH

30 mins on stationary bike

12 mile progression run on treadmill at 1% started at 8.0 and increased speed by 0.2 every 2 miles. Last 2 miles started at 9.0 did the last half of the last mile at 9.4. Felt good to end the week fast. Total Run 12 miles, 1:24:44, Avg Pace 7:04

MORNING

I got up and did some easy recovery miles today so I could work off some of those extra calories I ate over the weekend.  I hope to get in a nice tempo run tonight.

7 miles  Avg Pace 8:40

EVENING

 Tempo run

1 milewarm up

 6 miles (avg 6:27)

1 mile cool down

 Total run 8 miles, 54:45

MORNING

weight training

45 mins eliptical

Today is my last goal day of 2 a days.  I don't know what I'm going to do tonight in celebration.  I've kind of gotten used to the 2 a days.  I hope I don't start getting fat again after I go back to 1 workout a day.  When I started doing this the Monday after Thanksgiving I weighed 166.5 lbs this morning I weighed in at 156.0.  I guess it worked.

EVENING

I celebrated my final 2 a day with 1 hour of jump roping and plyometrics.  That is the end of 2 a days.... at least for the rest of this week.

Track work this morning.  During all those 2 a days I was expecting to have some serious dead leg issues, but never did... until this morning.  I felt good cardiovascularly, but my legs just wouldn't go like usual.  My repeats were siginificantly slower.

4 x 1200

3 x 800

2 x 400

All with 200m walk breaks in between.

Total run 8 miles, avg pace 8:31

I'm looking forward to a rest day tomorrow.  Merry Christmas everyone.

The Run-- 16 miles out and back, 300 ft descent out and 300 ft up back

The Weather-- amazingly beautiful day, sunny, no wind, upper 40s

The Goal-- take it easy out, run back hard, do it all under 2 hours

How it went-- I felt really good today after a rest day yesterday with a whole bunch of junk carb loading. I ran out easy like planned and turned around at 1:00:51. I then headed back with more of a purpose. I made it back in 57:03 for a total run of 16 miles in 1:57:54. Avg pace 7:22.

It was fun running in the day light. I don't get to do that often.

6 mile recovery run after weight training.

Legs felt a little tired at first, but much stronger as I went on.

I did 1 mile warm up then 9 miles in 1 hour flat.  Avg pace 6:40.  I wanted to stop somewhere during mile 8 but pushed on and ended up feeling not too bad.

PM- core strengthening

Weight training followed by 35 min on ArcTrainier.