Running Report: May 30


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This week I wrapped up my first week of speed work training.  Overall it has been a great week.  The daily regime of P90X has gotten me ready for running everyday (with one day of rest each week).  So here are the details from this past week of training:

Monday: 3 Mile Run: 8:44 pace. This is suppose to be an easy run, the purpose is just to build up miles.
Tuesday: 3 X Hill: I picked out a quarter mile section of a hill near my house.  Running up the hill my average pace was 7:00/mile.  I jogged back down the hill and then repeated. I did a total of 3 miles on this day becasue there was about a 1 mile warm up and then another mile for cool down.
Wednesday: 3 Miles: 8:12 pace. One hour of strentgh training.  For my Wednesday strength training sessions throughout the period of training I'll be using the P90X Core Synergistics DVD.  This gives me a near full body workout that focuses on my upper thighs to my lower chest. I have talked about the impotance of a strong core and now I'm applying it.
Thursday: Rest. I think we all understand this one.
Friday: 30 Minute Tempo. The first time I have prepared a tempo run before. After a 10 minute warm up at an easy pace I did a steady build up to a 7:45/mile pace over 10 minutes.  The wrapped up with a 10 minute cooldown, dropping my pace back to 8:45/mile.
Saturday: 6 Mile Run. The plan was to make this an easy run.  The first 4 miles were easy, and then I realized it was like 95 out and I had no water. Not a great combo, so rather than risk injury I slowed down. The pace over the total 6 was 9:49, but the first 4 was at 8:45.
Sunday: 3 Miles, 8:57 pace. One hour of strength training. I did another full body workout, this time with weights. Moves included incline press, leg press,donkey calf raises, hammer curls and standing row. I wish I had kept a more detailed log on the excerises and weights that I used, but I missed it this time.
I'll repeat the same schedule agian this week, except the Saturday run will be 7 miles, and I'll be sure to have water this time (as well as running earlier in the day).


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