Tuesday, August 27, 2013

The Plan I Ran - Week Two

Week 2 was pretty much like Week 1, with more of the same. The table contains the target distances and paces in column 1, and the other columns contain the free, bonus, extra, new and improved non-running things I managed to do. Conservatively, I've been shooting for at least a couple of sessions of pullups per week, a day of low or no impact cross-training, and some plyometric jump squats. Because "plyometric" is just fun to say.

Yay, cross-training!

DateTargetPullupsPlyometric Jump SquatsAvg HR
8/19/20135 mile speed work, 1 mile warm, 1600 m @ 9:36 then 800 m jog x 2, 1 mile cool

8/20/20135 mile easy run @ 11:4827 @ 455 sets of 15
8/21/2013Rowing machine24 @ 45

8/22/20138 mile long run @ 11:48

8/23/20135 mile easy run @ 11:4824 @ 45, Bonus 5 chin-ups @ 455 sets of 15

Since I can't be having with metric, I just did a mile and half-mile stretch instead of the 1600 and 800 meter intervals. It made the math nice and easy on the treadmill. Since the treadmill offers the "make the pace or fall on your face" factor, making the pace was not a problem. My paces were a tiny bit faster than prescribed otherwise, partly because I had this nasty habit of abusing the snooze button every morning except Thursday. Wednesdays Row To Nowhere was 30:05 of stroking for 4306 m. 

Week 3, I'm coming for you. Game face! I'm bringing it!

And by "it", I obviously mean this lemur's invisible bicycle.

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