Miles:
4435 total / 373 in 2014
Goal:

Heal up the foot and start having fun again with my fitness, no more pain, tired of injury

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  • 9 miles
  • 02:28 time
  • 1064 calories
  • 7 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Sprint intervals 3.5 mi 00:32 09:14 pace

    1 mile warmup 15 sprint intervals, 4 hills. 9:34, 8:15, 8:03, 4 untimed hills

  2. FIT
    Homework

    4 x 10 push ups, 2 x 120 sec planks

  3. FIT
    Homework

    400 jump ropes, practicing speed jumps, 3 x 120 sec planks, 3 x 25 crunches, 3 x 25 each leg bicycle crunches, 3 x 25 reverse crunches, 3 x 15 push-ups modified, 10 full, working on those again.

  4. FIT
    Leg day 01:00

    Squats, hamstrings, leg extensions, kick backs, side lunges, walking lunges, hack squats

  5. FIT
    Warm up 0.5 mi 00:05:10 10:20 pace

    Warm up before workout

  6. FIT
    Plank challenge

    Had to do 2 tonight to make up for missing yesterday, 2 x 90 sec plank

  7. RUN
    Recovery run 5 mi 00:50 10:04 pace

    Great early run with Darla, Blanca, Maria and Mike. Felt good.

  8. FIT
    Sunday workout 01:30

    5 minutes on the stepper to warm up;
    glute machine 4 x 10 plus 10 pulse reps at 62.5 + the add-on plate
    4 x 15 low back extensions on the roman chair w/10lb weight superset with 4 x 15 sit ups goin... read more

  9. RUN
    H3A long slow run 7.25 mi 01:10 09:37 pace

    Good run with H3A this morning. Hung in there for the progression and felt really strong through the whole run. Splits of 10:04, 9:53, 9:46, 9:29, 9:16, 9:33, 9:32, 9:58

  10. FIT
    Homework

    3 x 90 sec planks, 3 x 15 low back extensions on stability ball, 6 x 15 sec opposite arm, leg extensions across stability ball, 3 x 30 sec wall sits

  11. FIT
    Plank challenge 00:01:00

    Got my 60 sec plank in. Only did the one, tired tonight.

  12. FIT
    PZ workout 01:00

    Back and shoulders today. PR in one arm DB row, 40lb DB 15 reps each arm. PR in face pulls too 70lb weight stack, hard to keep it from pulling me forward. Moving up.

  13. FIT
    Homework

    4 sets of shoulder exercises I, Y, T, and side raises; 4 x 60 sec planks; 4 x 10 ab roll wheel concentrating on form; 4 x 15 straight leg raises to reverse crunches

  14. FIT
    Homework

    4 x 60 sec planks, 4 x 25 butt blasters with feet on the stability ball, 4 x 25 crunches

  15. FIT
    Anytime Fitness 01:00

    1st day of true building exercises. Heavy leg day, have to watch my form when the weights get heavy. Have terribly weak upper hamstrings, lots to work on, long way to go.

  16. RUN
    Hoka trial run at FF 3.4 mi 00:35 10:22 pace

    Easy run/walk to test out the shoes

    • Kim S.
      Kim S.

      Did you like them?

      8 days ago Like

    • Sharon K.
      Sharon K.

      I didn't like them for running, they were good for walking, but hit my achilles the wrong way running.

      7 days ago Like

  17. FIT
    Plank challenge

    Late night so only did 2 x 45 sec planks

  18. FIT
  19. FIT
    Sunday gym day 01:21

    Great workout!
    12 minutes on the rolling stair machine at an 8 (98 stairs per minute),
    Lying leg curls 3 x 15 (1 set at 25lb, 2 sets at 30lb),
    One arm DB rows - ladder 20 each arm w/20lb DB, 15 w/2... read more

  20. RUN
    Neighborhood 6 mi 00:59 09:49 pace

    Skipped group run this morning so did what ended up being a short run this afternoon. Splits 11:26, 10:08, 9:33, 9:13, 9:15, 9:24