Always check with your doctor prior to starting/modifying any exercise/nutrition program. The information presented on this site constitutes my opinions/viewpoints and should not be used as medical, personal, training, or professional advice.
"Life isn't about waiting for the storm to pass...
It's about learning to dance in the rain!" --unknown
Boston Marathon 2010
 
My Training LOG / Training Plan
Current Month: November 2010

Mon Tue Wed Thu Fri Sat Sun Weekly
Total
1
Type: Strength / Stretch / Side Stepper (2 hours)
 
 
2
Type: Run (Tempo)
Loc:Grapevine,TX
Dist: 6.0 mi (1w/u, 5@8:30-8:45/mi)
Avg/Max Pace:8:36/7:07/mi
Avg/Max HR:156/168 bpm
Avg/Max Cadence:90/94 bpm
Shoes:Saucony Kinvara
Weather:54°F-55°F,54%h, W:NNW 18-20 mph, overcast
Route Info
Blog Entry
3
Type: Strength / Stretch / Side Stepper

Notes: Rainy Day
 
4
Type: Run (Regular)
Loc:Grapevine,TX
Dist: 6.0 mi (1 w/u, 5@9:00-9:15/mi)
Avg/Max Pace:9:12/mi (T)
Avg/Max HR: 143/161 bpm
Shoes:Nike Free
Weather:50°F-53°F,54-45%h, W:N 14-17 mph, clear
Route Info
Notes: Strength / Stretch / SS (PM)
5
Type: Cycle
Loc:Southlake,TX
Dist:26.3 mi
Avg/Max Pace:13.6/28.6 mph
Avg/Max HR:129/210 bpm
Avg/Max Cadence:70/226 rpm
Weather:47°F-54°F,51-37%h, W:NNW 6-9 mph, clear
Route Info
Notes:
 
 
 
 
6
Off (KP)
7
Type: Run (Long, Trail)
Loc:Westlake,TX
Dist:8.0 mi (1w/u,
7@9:30/mi)
Avg/Max Pace:9:17/7:24/mi
Shoes:VFF Bikila
Weather:42°F-49°F,70-64%h, W:SSE 5-8 mph, clear
Route Info
Blog Entry
Notes:
Strength / Stretch / SS (PM)
*20.0r
*26.3c
8
Type: Strength / Stretch / Side Stepper (2 hours)

Notes: 3 days rest for SP/KP
9
Type: Strength / Stretch / Side Stepper (2 hours)

Notes: SP/KP rest day 2
 
 
10
Type: Strength / Stretch / Side Stepper (2 hours)

Notes: SP/KP Rest Day 3, 9 AM INT
 
 
11
Type: Run (Long)
Loc:Grapevine,TX
Dist: 8.0 mi (1w/u,
7@9:30-9:47/mi)
Avg/Max Pace:9:29/7:44 / mi
Avg/Max HR:165/220 bpm
Avg/Max Cadence90/92 spm
Shoes:Saucony Kinvara
Weather: 66-70°F, 88-100% hum., Wind: SSE 8-12mph, overcast, drizzle
Route Info
Blog Entry
Notes: overheated / S/S (PM)
 
12
Type: Indoor Spinervals (1 hour)
Strength / Stretch / Side Stepper (2 hours)
 
13
Type: Run (Hilly Tempo)
Loc:Southlake,TX
Dist:6.0 mi (1 w/u, 5@8:30-8:45/mi)
Avg/Max Pace:8:45/7:07/mi
Avg/Max HR:156/197 bpm
Avg/Max Cadence:90/94 spm
Shoes:Saucony Kinvara
Weather:48°F-49°F,66%-65%h, NNW 16-17 mph, partly cloudy
Route Info
Notes: RPT
 
14
Type: Cycle
Loc:Southlake,TX
Dist: 21 mi
Avg/Max Pace:12.5/28.3 mph
Avg/Max HR:102/139 bpm
Avg/Max Cadence:69/181 rpm
Weather:43°F-53°F,89%-69%h, Wind:Calm, partly cloudy
Route Info
Notes: FSF? or PT?
 
 
*14.0r
*32c
15
Type: Strength / Stretch / Side Stepper (2 hours)
16
 
Notes: RS
 
 
17
Type: Run (Tempo to Regular)
Loc:Grapevine,TX
Dist:6.0 mi @9:00-9:15/mi
Avg/Max Pace:8:58/7:00/mi
Avg/Max HR:168/228 bpm
Avg/Max Cadence:90/92 spm
Shoes:Saucony Kinvara
Weather:55°F-59°F,62%-55%hum, Wind:S17-18, gusts 25 mph
Route Info
Notes: LA or OH after 3 miles, LHADP PM
 
18
Type: Cycle
Loc:Southlake,TX
Dist: 25.6 mi
Avg/Max Pace:13.6/27.7 mph
Avg/Max HR:181/230 bpm?
Avg/Max Cadence:69/110 rpm
Weather:45°F-50°F,73%-62%hum, Wind:NNW 7-12 mph, partly cloudy
Route Info
Notes: Cold! HR High?
 
 
19
Type: Run (Long)
Loc:Southlake,TX
Dist: 9.07 mi (1w/u, 8@9-9:30/mi)
Avg/Max Pace:9:23/7:13/mi
Avg/Max HR:204/253 bpm
Avg/Max Cadence:89/93 spm
Shoes:Saucony Kinvara
Weather:46°F-53°F,87%-68%hum, Wind:S 12-14 mph, clear
Route Info
Notes:
 
20
Type: Cycle
Loc:Southlake,TX
Dist: 22 mi
Avg/Max Pace:14.1/30.1 mph
Avg/Max HR:140/229 bpm
Avg/Max Cadence:71/115 rpm
Weather:57F-62°F,87%-77%h, S 13-18 mph, Gusts to 24 mph, partly cloudy
Route Info
Notes:
 
 
 
21
Type: Run (Tempo)
Loc:Keller,TX
Dist: 6.0 mi (1 w/u, 5@8:30-8:45/mi
Avg/Max Pace:9:06/7:05/mi
Avg/Max HR:183/243 bpm
Avg/Max Cadence:N/A
Shoes:Newton Trainers
Weather:69-73°F,84-73% hum,Wind:S 15-17 mph, Gusts to 26, partly cloudy
Route Info
Notes: OH/F after 3 mi, warm/windy
*21.0r
*47.6c
22
Type: Strength / Stretch / Side Stepper (2 hours)
23
Type: Run (Regular)
Loc:Keller,TX
Dist: 6.0 mi @9:00-9:15/mi
Avg/Max Pace:9:07/mi
Avg/Max HR:189/250 bpm
Avg/Max Cadence:N/A
Shoes:Newton Trainers
Weather:55-60°F,69-60% hum,Wind:WNW 3-6 mph, clear
Route Info
Notes:
 
24
Off
25
Type: Race (FW Turkey Trot 10K)
Loc:Fort Worth, TX
Dist: 6.31
Avg/Max Pace:8:30/mi
Avg/Max HR:193/235 bpm
Avg/Max Cadence:N/A
Shoes:Newton Trainers
Weather:44°F-42°F, 100%-73% hum, Wind: NNW 21-23 mph, Gusts 28, occasional light rain, overcast
Route Info
Blog Entry
26
Type: Strength / Stretch / Side Stepper (2 hours)
27
Type: Cycle
Loc:
Dist: 24 mi
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
 
28
Type: Run (Long)
Loc:
Dist: 10.0 mi (1w/u,
9@9:30-9:47/mi)
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
 
*21.0r
*24c
29
Type: Strength / Stretch / Side Stepper (2 hours)
30
Type: Run (Tempo)
Loc:
Dist: 6.0 mi (1 w/u, 5@8:30-8:45/mi)
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
 
 
1
Type: Cycle
Loc:
Dist: 24 mi
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
2
Type: Run (Regular)
Loc:
Dist: 6.0 mi @9:00-9:15/mi
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
3
Type: Strength / Stretch / Side Stepper (2 hours)
4
Type: Cycle
Loc:
Dist: 24 mi
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Weather:
Route Info
Notes:
 
 
 
5
Type: Run (Long)
Loc:
Dist: 11.0 mi (1w/u, 10@9:30 -9:47/mi)
Avg/Max Pace
Avg/Max HR:
Avg/Max Cadence:
Shoes:
Weather:
Route Info
Notes:
 
*23.0r
*48c