Friday workouts/training

nfarris79
on 11/1/12 8:43 pm, edited 11/1/12 8:43 pm - Germantown, MD

Good Friday morning all! Ran 2 miles (short run b/c group training is tomorrow for 2 STRAIGHT HOURS) and finally got the concept of a negative split - going uphill (mile 1) pace was much slower than mile 2, so I might have found a trick to force me to start slower.

First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.

KatCooper
on 11/2/12 8:23 am - Collierville, TN

RNY on 06/30/11

2 mile walk with the kiddo and the dogs. Not much, but better than nothing!

Lots of 5K's, 10K's., 4 1/2 Marathons, 3 Sprint Triathlon done. 2 Olympics and my First IRONMAN 70.3 September 2013 and First Full Marathon Dec 2013 !!!!!

My blog- www.NPRunner.blogspot.com

LJ1972
on 11/2/12 10:28 am - FL

RNY on 08/16/11

Trainer workout -

warmup 4min at 3.5 on TM,

5.5 3min
3.0 1min
6.0 3 min
About a minute in to the 6.0 my knees started crippling me. I tried so hard to stick it out, but I couldn't do the 3rd set of 3min 6.5. :(
Instead the trainer had me do 20 reps of leg extensions , 20 leg curls - I think 50lbs?

Then 20 reps, 4 rounds - wide pushups, jump pullups, low plank to dolphin pose>> I can't remember the 4th station! hmmmm

                 COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
                             HW 353 SW 317 Original GW 180  Current Wt 170
                               First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
                                                    1st Half Marathon 2:48