Matt Fitzgerald - Dynamic Flexibility

Mixed Interval
1 mile @ 5.3mph Warmup
2k @ 6.6mph / recovery
1mile @7.0mph/recovery
1k @ 7.2mph/recovery
800m @ 7.5mph
1 mile @ 6.0 cooldown
Recovery was suppose to be 3 mins but I only stayed on until my heartrate drop to 130bpm then started the next interval so it was anywhere from 2 mins to 45 sec. Average pace 9:55

Runner Core Circuit #1

My youngest is 14 today, so I currently have a house full of teenage boys playing different variation of games and screaming their heads off.

This was suppose to be a cut back week but I did a very bad job of it, since I ended up with more miles than last week but I got more flexibility in.

Today got up early before having to get ready for the party to get my 4 miles run in, I went back to the new bike path on Pettibone Rd, after doing a back and forth loop realize how perfect it was for speed work so decided to try it out, a loop is about 1 mile so did 4x400 with 1 min rest, it was perfect, especially since there is no drive way or car to avoid. All the golfers probably thought I was crazy.

Dynamic Flexibility

2 miles 10:06 pace

.25/1.52/1min rest
.25/1.51
.25/1.42
.25/1.52
A total of 1.26 miles for 8:58 pace, I walked about 25seconds of the 1 min recovery
1.31 miles cool down 9:59 pace

Barry's Bootcamp Mission Specialist Lower Body Beginner-12mins
Runner-Core Abs Blaster-8 mins
Runner-Core Fix the Hips, Fix the Knees-15 mins
Runner-Core Cool down stretch-14mins


I really didn't know what to shoot for with the 400 meters run, just ran as hard as possible so when I got back home I check to see how I did by logging on to Runbayou and plug in one of my recent 10k race result and realize I didn't do too bad was actually almost dead on except for the 3 one which was very fasht, so this is a very good bench mark.

Now I have to go figure out what the differnce is between Interval and Repetition pace.

It has been an hectic couple of weeks with lots of ups and downs from house full of guest to graduation party to a death to a birth and to top if all of still had to bring 2 new products to manufacturing at work. Life is somewhat back to normal, I was able to get all my runs in but missed a couple of strength workout. I missed the Thursday trail group 2 weeks in a row just no way to fit it in.

Today's workout
3 miles run base pace
CLX Push 3-27 mins skipped the warmup and cooldown
Coach Al Lyman Runner-Core, Fix the Hips, Fix the Knees workout-15mins
Graeme Street 8 mins Abs Blaster