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Post by gater on Nov 11, 2012 23:07:20 GMT -5
Here are the workouts for the week.
Each morning:
25 push-ups
25 sit-ups
25 split leg lunges (each leg)
Each night after work
25 push-ups
25 sit-ups
25 split leg lunges (each leg)
Monday:
Easy 3 mile run
Focus on getting a good stretch
Tuesday
Speed work
1st Mile under 7:00
walk 1 minute
2nd mile under 8:00
walk 1 minute
3rd mile under 8:30
Wednesday
Easy 3 mile run. average 9:30/mile
Get a good stretch
Thursday
Stairs 40 minutes
Friday
.5 mile sprint under 4:30
walk 30 seconds
.5 mile sprint under 4:00
walk 30 seconds
.5 mile sprint under 3:30
walk 30 seconds
.5 mile sprint under 4:15
walk 30 seconds
1 mile everything you have left
Saturday
Day of rest
Sunday
Long run 4-6 miles
No pissing in the gas tank with this schedule. You need to watch what you are putting into the temple.
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Post by CAG04 on Nov 12, 2012 13:40:55 GMT -5
Looks great. When you push this close to the razors edge, and feather the throttle, nothing less than rocket fuel is acceptable.
I didn't read this in time to do the morning work. I will double up tonight, but I am doing pull ups in the place of squats.
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Post by gater on Nov 12, 2012 15:33:28 GMT -5
I added pull-ups today...no reason to replace...just add big boy!
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Post by CAG04 on Nov 12, 2012 18:42:24 GMT -5
Haha! Hate those squats.
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Post by gater on Nov 12, 2012 19:14:49 GMT -5
I know me too!!! Did stairs today
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Post by gater on Nov 13, 2012 9:17:35 GMT -5
I increased to 50, 50 and 50 today because 25 was not enough of a DPC challenge!!! I think I am going to feel that tomorrow.
I can tell I have not done speed work for awhile. No chance to get under 7 minute for first mile. More like 8 minute 1st mile, 8 minute second mile and 9 minute last mile.
Good luck today
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Post by CAG04 on Nov 13, 2012 19:00:27 GMT -5
Man BGJames this was just what I needed. Loved taking the min walking break. Funny how much easier it is to run when air is actually getting to your lungs.
Mile one = 7:31
Mile two = 7:30
Mile three = 6:53
Those times are no misprint either. I was killing myself the whole time. With the two walking min that's a sub 24 min 5k. Taking the rest of the night off, I'm jello right now.
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Post by rjoxiv on Nov 13, 2012 20:12:41 GMT -5
wow those times are incredible ..
I like the increased to 50 5050. that in the morning and in the evening ?
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Post by gater on Nov 14, 2012 12:03:47 GMT -5
I was sure I would see negative splits from you on this. Yes 50,50 and 50 both morning and evening. To be honest though I went 50, 50, 25 this morning. Also I have added 10-12 pull-ups in the morning.
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Post by CAG04 on Nov 14, 2012 19:16:04 GMT -5
Wednesday = 3 miles in 24:01
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Post by gater on Nov 14, 2012 19:47:23 GMT -5
I am pretty sure it says EASY 3 mile run 9:30 pace. You have to give your body a bit of a rest!!! Even a JBC DPC body needs some time to recharge! Big speed workout tomorrow.
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Post by gater on Nov 14, 2012 19:48:07 GMT -5
Sorry speed workout Friday. Stairs tomorrow so ok hammering it today!!
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Post by CAG04 on Nov 14, 2012 19:55:02 GMT -5
It's like driving that mustang u had......shift outta second and you are going 60. I was strolling along for 3 miles, stopped the watch and let the chips fall where they may. Lol
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Post by rjoxiv on Nov 14, 2012 20:02:05 GMT -5
I'm embarrassed..cag is whooping my ass. I ran 3 in 27.12 and I was happy with that til now!!!
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Post by CAG04 on Nov 14, 2012 20:14:47 GMT -5
40 min on the stairs tomorrow. Wow! Could be a good time for a day off.
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