| Location: Holladay,UT, Member Since: Jan 18, 2007 Gender: Female Goal Type: Recover From Injury Running Accomplishments: PR's:
400= 1:07
800= 2:32
1600= 5:35
5k= 18:59
10k= 38:48
1/2 marathon= 1:24
I took second at USATF Nationals Cross-Country when I was ten. I was 6th at nationals in the 3000 in 2004. Personal: I did lots of competitive running growing up. I'm now 23 and have fibromyalgia and CFS. I just finished nursing school and am going back for my MSN in a few months, but I want to get back in shape and be able to run again. |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I jogged 2 miles it took 24 min.
bikram yoga class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I did 4 sets of push-ups 4-6-4-6
2 sets of the following circuit: 10 reps each, mountain climbers, plank jacks, alternate arm/leg raises, donkey kicks, duck walks
5 sets of the following circuit: 5 reps each, criss-cross chest extensions, calf raises, up and down planks
3 sets of the following circuit: high knees 10-10-10, half jacks 6-4-2, side to side lunges 10-8-6, sprinters 12-10-8, leg raises 12-10-8, leg pull-ins 12-10-8
20 min walk to warm-up, 10 min jogging, 10 min at 80%, 5 min 5 to cool down
Sprint circuit:
1. 10 sec sprint, 2 push ups, 4 squats
2. 20 sec sprint, 4 push ups, 6 squats
3. 30 sec sprint, 8 push ups, 10 squats
4. 20 sec sprint, 4 push ups, 6 squats
5. 10 sec sprint, 2 push ups, 4 squats
2 sets of ab circuit: 10 reps of each, russian twists, knee crunches, flutter kicks, bicycle, leg raises, scissor kicks
I've been lazy with my conditioning so I tried to play catch up today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4 sets of renegade rows 12, 10, 12, 10
4 sets of planks with rotations 14, 16, 14, 16
4 sets of push ups 4, 6, 4, 6
Plank circuit:
60 second elbow plank- 60 second rest
30 second side elbow plank on each side- 60 second rest
60 second elbow plank- 60 second rest
30 second side elbow plank on each side
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I walked for 20 minutes on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I walked 30 minutes on the treadmill and then did 2 sets of 10 mountain climbers, 10 lunges, and 10 squats with 2 minutes rest in between sets.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I walked for 30 minutes and then did 3 sets of 10 mountain climbers, 10 lunges, and 10 squats with 2 minutes between each set.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 sec. jumping jacks
10 sec. high knees
20 sec. jumping jacks
30 sec. high knees
40 sec. jumping jacks
50 sec. high knees
40 sec. jumping jacks
30 sec. high knees
20 sec. jumping jacks
10 sec. high knees
5 sec. jumping jacks
3 sets of 30 sec. wall sit
3 sets of 30 sec. plank
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 hour on the treadmill, alternating between walking and jogging. 4 miles total, just over 2 miles of it was jogging.
5 sets of: 5 jumping squats, 5 plank jump ins, 3 push ups
10 minutes of pool running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I walked 2 minutes
I ran 1 minute, walked 1 minute
I ran 2 minutes, walked 2 minutes
I ran 3 minutes, walked 3 minutes
I ran 4 minutes, walked 4 minutes
Jogged 5 minutes, then walked 3 minutes
I did 4 sets of squats: 16, 14, 12, 10
I did 4 sets of push-ups: 6, 4, 6, 4
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 sets of:
10 mountain climbers
10 plank jacks
10 alternate arm/leg raises
10 donkey kicks
10 duck walks
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| | Race: |
Beat the new year (3.1 Miles) 00:30:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| I ran the beat the new year 5k at sugarhouse park. It was really hard. It took me 30:54, and I stopped to walk about 3 times. Hopefully by the next 5k it will be easy to break 30 minutes.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
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