Sunday, June 3, 2012

EMG - Last three weeks

It has been a while since I last posted, but this is what I have been up to

Pretty much the same as the previous week, but I upped my 300 m intervals to 10 and bumped my Thursday run to 10 miles (more about this below)

Again, pretty much the same as the previous week, but as part of my Mon. run I found an 8 ft wall to climb over and some monkey bars to practice on, I upped my 300 m intervals to 12.  I used my Thursday run to go pick up my car from the mechanic and that was only about 8 miles.  I replaced my planks with "Knees-to-Elbows" and side crunches

Deadlines got the better of me again this week, but honestly I think my body needed a bit of a rest.  In addition to my usual day off on Tuesday I also skipped Mon. and Wed.

Thursday- 12x300 m intervals 55-60 sec with a 60-70 sec recovery and my Workout
(added 20 lb weight vest)
Friday- 10 miler at 8 min pace
Saturday- Workout (20 lb weight vest)
Sunday- 6 miler at Elfin Forest first time under an hour 59 min +/-

This is my 10 mile run:
From my start point I run down La Costa to the South Ponto Beach.

It is about 4.5 miles to the base of these steps, which I run up and down 4 times at maximum effort.

I then head back up to La Costa past the tracks and along Batiquitos Lagoon.


  1. The rest is so important. As I've gotten older, I listen to my body more and take rest when I need it rather than sticking to some 2 on/1 off or some other cycle. I like your workouts. The runs seem like fun and definitely have some scenery. I'm beginning to do my longer runs on some trails at the University. My plan on Tuesday is to run the hills hard and dial it down on the flats and downhills.

    1. Luckily my job forces me to take some rest when I get too far behind. Whenever I start complaining about how much we pay to live in our shoe box, I just go for one of these runs and it feels for reasonable. The nice thing about trail runs is they often don't allow you to run too fast on down hills, I always forget how much that takes out of your legs.