Sports Nutrition Etc. Nutritionexpert

Warm-up:
500 free
200 kick
100 pull
100 drill

Main Set:
10×100 free (odds focus on stroke/turns & evens sprint like hell!) @ 1:35 intervals
5×50 (dive from starting block sprint)
8×25 (break-out drills)

Cool down:
100 kick
200 free

Workout:

• Type: Swim
• Date: 10/15/2008
• Time: 05:00:00
• Total Time: 00:50:00.00
• Distance: 1,750 yd
• Average Pace: 2:51.89/100yd

This was the first time EVER that I’ve run nearly 7 miles and felt great the whole time!!! I was running rolling hills and tried to run each hill faster than the last. I had no knee pain, no gut pain, nothing!! It was awesome!! I think I increased my mileage last week too fast. I know I’m not going to win this 1/2 marathon, so why kill myself (and my knee) trying??

Workout:

• Type: Run
• Date: 10/14/2008
• Time: 12:10:05
• Total Time: 1:10:00.00
• Distance: 6.92 miles
• Average Pace: 10:07.08/mile

After focusing so much on running, I’ve lagged behind in my lifting efforts.
3×8 bench 70#
3×15 squats 75#
3×12 shoulder lifts 10#
3×12 upright rows 25#
3×12 quad lifts 70#
3×12 ham lifts 70#
3×10 curls 12#
3×12 tri fly 8#
3×12 pulldowns 50#
4×15 ab curls

Workout:

• Type: Strength Training
• Date: 10/13/2008
• Total Time: 00:40:00.00

Haven’t run on on the treadmill since last spring, was really boring. I am looking forward to my run outside tomorrow and hoping that it will at least warm up to the low 50’s. I am a wimp in the cold. Went and bought some Under Armor cold gear tights to help keep me warm for tomorrow.

Workout:

• Type: Run
• Date: 10/13/2008
• Total Time: 00:40:00.00
• Distance: 4.2 miles
• Average Pace: 9:31.43/mile

I am not ready for cold morning runs yet! This morning it was 37 degrees with a light mist and a wind around 10 mph. I finally warmed up around mile 6. Was doing great until mile 10 when I shooting pains thru my left knee. I’m attributing this to fatigue? I did have some new shoes so that could be part of it. I don’t feel as fatigued as in previous long runs. My half marathon is in 3 weeks!

Workout:

• Type: Run
• Date: 10/10/2008
• Time: 14:37:58
• Total Time: 1:57:00.00
• Distance: 11 miles
• Average Pace: 10:38.3/mile

Workout:

• Type: Walk
• Date: 10/10/2008
• Total Time: 00:40:00.00
• Distance: 3.2 miles
• Average Pace: 12:30/mile

After mostly running on hilly trails, I decided to see if my time improved running on pavement and…..it did!! Yeah! I guess it’s all worth it. Off to the gym to lift…

Workout:

• Type: Run
• Date: 10/08/2008
• Time: 11:08:17
• Total Time: 00:37:00.00
• Distance: 4 miles
• Average Pace: 9:14.7/mile

Workout:

• Type: Strength Training
• Date: 10/06/2008
• Time: 13:03:56
• Total Time: 00:50:00.00

Workout:

• Type: Walk
• Date: 10/06/2008
• Time: 13:02:25
• Total Time: 00:35:00.00
• Distance: 2.69 miles
• Average Pace: 13:00.91/mile

Workout:

• Type: Cycle
• Date: 10/05/2008
• Time: 20:34:10
• Total Time: 1:10:00.00
• Distance: 16.7 miles
• Average Speed: 14.31 mph