Tuesday, November 9, 2010

The Last 5 Coached Weeks

Here's what I have been doing in the last 5 weeks (courtesy Coach Parker and the Colorado Running Computer!)  Adam asked me if I feel faster - well plainly "no".  But the big thing is that I feel running is less of a discomfort and much more of a pleasure.  Of course I'm not pounding the tempo runs once a week like I did before my 5k, but I see my HR dropping like a deadman's on all of my runs, and I can easily converse at all paces that I train at (although I doubt someone would understand me at the sprint pace).

Week
M
T
W
T
F
S
S
miles
1
265 lbs.
4 @ base +
6x30M strides +
2x20 sec each of fast feet, high heels, high knees
Dynamic stretching warm up
2 mi @ R + 4x 30 sec hill repeats @ relaxed 3-5K pace w/2 min recovery between sets + 2 mi cd @ R
Weights HCC
off
Dynamic Stretching warm up 4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles
3 mi @ base +
2x20 sec each of fast feet, skipping for height, skipping for distance 30 min weight training + HCC
6 miles
5 miles @ base + 1 mile at ½ MP 1x video
Off
21.5
2
262 lbs
3 @ base +
6x30M strides

+
2x20 sec each of fast feet, high heels, high knees
Dynamic stretching warm up
2 mi @ R + 2 mi @ 10K pace + 1 mi cd
+ 30 min weight training + HCC
Off
Dynamic Stretching warm up
4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles
3 mi @ base
No running
30 minutes of static stretching
10K Race
Dynamic stretching before.  Warm up with a few drills. 
19.5
3
260 lbs
Off
2.2 miles @ base
Dynamic stretching warm up
2 mi wu + 6x30 sec hill repeats@ relaxed sprint speed + 1 mi cd
+ 30 min weight training + HCC
Dynamic Stretching warm up
2x20 sec each of no arms, one leg hops,  high knees
5 miles @ base
+ 2x15 each leg Mountain climbers
2x15 jump squats
4 miles @ base
+ 5x30M strides
+
40 min weight training + HCC
6 miles
3 mi @ base + 2mi @ MP + 1 mi cd Static stretching
Off
23
4
257 lbs
6 miles @ base

+ 3x30M strides

+ 2x20 sec each

Kick butts
Fast Feet
Bounding
Dynamic Stretching

1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets
+ 1 mi cd
+ weights + HCC
30-40 min XT, elliptical

Lots of stretching

+ Video
Dynamic Stretching
2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd
+ 2x15 each leg Mountain climbers
2x15 jump squats
Dynamic Stretching


2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops,


2 miles @ base +3x30M Strides
+ weights + HCC
8 miles

2 mi @ recovery + 2 @ base +2 @ MP +1 @ ½ MP + cd (walk jog a mile to Cool down) Static stretching
Off
26
5
255 lbs
6 miles @ base

+ 3x30M strides

+ 2x20 sec each

Kick butts
Fast Feet
Bounding
Dynamic Stretching

1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets
+ 1 mi cd
+ weights
+ HCC
2 miles @ recovery pace
Dynamic Stretching

2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd
+ 2x15 each leg Mountain climbers 2x15 jump squats
Dynamic Stretching


2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops,
2 miles @ base +3x30M Strides + weights + HCC
8 miles
1 mi wu + 6 mi @ MP + 1 mi cd @ recovery pace Static stretching
Off
28

I think I'm back today after getting my Internet in working condition at home. I get to visit blogs when I run in the mornings again!

Thanks for playing along in the running profiles (they were a rip-off of Myers Briggs and Kiersey personality types). Q had an interesting idea with having runners in each group challenge other groups.  I think we need to revisit this in the near future (before it gets to cold in the Great White North anyways!)

24 comments:

Quinton J said...

Wow...you're busy...and THAT sir is what I call a full running plate. The wieghts dropping off too. You're doing awesome. And yeah...let's get our team together and whoop ass.

Do you have any races lined up? What's next?

Lisa said...

Busy schedule. But if you are finding it easier to run, then I think that's a big success

Ewa said...

Impressive, both weight loss and running. I bet your lower heart rate also comes from the fact that your muscles have less of you to carry. Good job.

ShebaJC said...

Yup. You qualify as a dedicated runner with that schedule. Gratz on the weight loss as well!

Amanda - RunToTheFinish said...

that looks like a great training plan! I think it says a lot that even if you may not feel faster the same speeds now feel easier, that's the point :) I'm trying to tell myself that this week as well

Kovas Palubinskas said...

Nice job on the consistent workouts and weight loss. Still think it's great you do those high heel runs!

misszippy said...

Looks like a great plan and pat yourself on the back for following it! I'm in for the challenge!

Adrienne said...

10 lb weight loss! YaY you. That is awesome. Your workouts make me tired just looking at them.

ShutUpandRun said...

Nice! The butter is just melting off.

Anne said...

That's a great workout schedule...good job with the weight loss too!

Ah, you'll see, winter running can be great...even in the Great White North :)

Kenley said...

Love the stats man. Keep it up!

Rae said...

Wow you dropped 10 pounds in those weeks! Way to go!

Teamarcia said...

Very nice progress! I think you'd best be shopping for a suitable holiday gift for Coach J!

Patrick Mahoney said...

"Be not afraid of moving slowly; be afraid only of standing still." -Chinese Proverb

Don't worry about the speed, comfort and pleasure is still a move in the right direction.

Erika said...

wow!! Jealous of you weight loss. that's pretty amazing!

Nitmos said...

As long as the graph is moving in the right direction, things are good!

Kiesha said...

10 lbs in 5 weeks! That's great! I'm impressed how detailed your training is. Looks like you've got a great coach on your side. Keep it up!

Caratunk Girl said...

Way to be consistent, looks like a solid week ahead of you!

Zaneta said...

nice training!! AND.. you've lost 10 lbs in 5 weeks!! awesome! :) keep it up!

Karen R said...

Welcome back!!

I'm jealous of the weight loss! :)

Johann said...

Absolutely impressive Andrew, well done! You are doing great! I never felt faster, but more a sort of "lighter on the feet" feeling. And with that the times come down anyway.

Our hottest (unbearable) months are January & February. Although one marathon this past weekend experienced 39°C (102.2F). My one friend had to go to hospital for sunburn.

Elizabeth said...

Love the new schedule

Adam said...

Colorful.

The thing that I can't help but notice is how well rounded this is. Not only does it have lots of variety in running, but it also has tons of variety in other xtrain stuff as well. That Jill knows what she is doing.

Way to go on the weight loss

Raegun said...

Looks like you've found yourself one fantastic coach, Andrew. Three cheers for variety and for weight loss. Well done!