Bess Be Fit

A former collegiate athlete's journey of trying to stay and get as fit as possible in life after soccer!

February 2011

2/28: off

2/27: 12 mile run outside, 1:48:14

2/26: 20 minutes elliptical, 250 abs

2/25: 40 minutes light walking on TM

2/24: 1 hour walked on TM speed 3.8, 30 minutes hill intervals one minute on, on minute off (incline 8, speed 8 )

2/23: walked on TM on incline (inc 10%, speed 4.0) for 1 hr, 15 minutes + arms/back/abs/quads

2/22: 13 mile easy run on TM (9:30 pace)

2/21: 7 miles total:  4 mile run outside, 2.25 miles on treadmill, 0.75 incline walking on TM (10% incline, speed 4.0) plus arms/shoulders.

  • mile 1- 8:03
  • mile 2- 8:20
  • mile 3 – 8:26
  • mile 4 – 8:24
  • mile 5 (TM)- 8:15
  • mile 6 (TM)- 8:30
  • last 0.25 (TM)- 2:27

2/20: off

2/19: 20 minutes intervals on TM (5 min warm up, then 15 mins @ 1 min speed 10, 1 min speed 4), 2 miles on TM 7:30 pace, two 800s on TM 6:40 pace, +full body weights 30 mins

2/18: 45 minutes elliptical

2/17: 11 miles on TM in ≈ 1:41:45 and 0.5% incline, arms + abs

2/16: 5 mile easy run 9:30-10 min/mile pace

2/15: 5.5 mile intervals on TM:

 

Mile Speed Incline
0-0.5 7 0
0.5-1.0 7 2
1.0-1.5 6.5 4
1.5-1.75 6 8
1.75-2.0 5.5 2
2.0-2.5 7 1
2.5-3.0 7.5 1
3.0-3.5 6.5 3
3.5-4.0 5 6
4.0-4.5 7 0.5
4.5-5.0 7.5 0.5
5.0-5.25 8 1
5.25-5.5 3.5 0

2/14: 30 minutes easy running/jogging/walking + stretch

2/13: 10 mile run in 1:26:53

2/12: 30 minutes elliptical, 30 minutes weights (shoulders, arms, abs)

2/11:  30 minutes intervals on treadmill.  minutes 0-5 (speed 6.5) followed by 30 second sprint at speed 10 and 60 second recovery at speed 4.  Then 60 second sprint at speed 10 followed by 90 seconds recovery at speed 4.  I repeated this until I had done 30 minutes worth.

2/10: “rest”…walked 40 minutes on treadmill

2/9: Mile Repeats Pyramid (5 miles total) plus 15 minutes abdominal work.  I took a 3 minute recovery/stretch break after miles 3 and 4. The mile repeats looked like this:

  • mile 1: speed 7.2 (8:15 minute mile pace)
  • mile 2: speed 7.5 (8 min pace)
  • mile 3: speed 8 (7:30 min pace)
  • mile 4: speed 7.5 (8 min pace)
  • mile 5: speed 7.2 (8:15 min pace)

2/8: 30 minutes plyometrics, back & shoulders strength training, 3 mile easy run at 9 min mile pace

2/7: Run/Lift Intervals (3 minutes run [speed 8.0, incline 5.0] 3 minutes weights, repeat x5), 30 minutes incline walking on TM (speed 3.5, incline 10) with 5lb dumbells (punches, bicep curls, shoulder presses, triceps extensions, diagonal raises), + 15 minutes weights (quads, calves, shoulders, triceps)

2/6: 9 mile run in 1:17:11

2/5: 10 minutes elliptical + 15 minutes abs

2/4:  3 mile run (speed 6.7-7) , 1% incline

2/3:  30 minutes incline walking on treadmill

2/2: 6 mile run (first 4 miles at speed 7.0, incline 0.5%; last 2 miles at speed 6.5, incline 1%)

2/1: Fartlek Run: 4 minutes of hard running (speed 7.8-8) followed by 4 minutes of recovery jogging (speed 6). Repeat that cycle 5 times. Jog half a mile to recover. Ran a full mile at speed 7. Walked half a mile to cool down.

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One thought on “February 2011

  1. Pingback: Quite an Accomplishment… « Bess Be Fit

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