Cale
Warm-up of 20 minutes at high zone 2(8:15 pace) then it is 5 x 1200 meters at 10k (6:45-7:00 pace) pace with no more than 2 minutes recovery. Finish with 15 minute cool down.
- Miles:
- 384 total / 0 in 2012
- Goal:
a 100 mile race!
Track and share your training!
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
Cale logged 384 miles.
Last workout almost 2 years ago. Help get them back on track!
Entries
-
RUN
good Track workout 9.24 mi 01:10 07:35 pace
-
RUN
good Myrtl Routine 00:15:00
clams x 10 each leg
side-leg lift (3 positions, toe up, toe down, 45 degrees) x 10
Fire hydrant x 10
Donkey kick x 10
donkey whip x 10
Hurdle leg forward/backward x 10
standing leg swing (lateral) ... read more -
RUN
-
RUN
good Marathon pace 10 mi 01:18 07:48 pace
My legs are starting to feel better and I was able to keep my HR in low zone 3 at this pace.
-
RUN
good Marathon Pace 7 mi 00:53 07:31 pace
Was suppose to run 7:40 pace but I was kind of in a rush tonight.
-
RUN
tired Strength Training 01:00
1) 13 pullups (2 sets of 7,6)
2) 2 x 3 minutes of planks (1 min front, 30 secs each side for a total of a min)
3) 2 x 3 minute wall sits (could only do 1 minute 30 secs at a time)
4) 50 push-ups ... read more -
RUN
good Track workout 8.25 mi 01:03 07:40 pace
15 minutes at high zone 2 pace(8:30) then it is 20 minutes of 5 x (1200 meters @ 10k pace with 3 minutes of easy jog recovery). Finish with 10 minutes of light running. I started with a 7:05 pace f... read more
-
RUN
-
RUN
tired Long Run 19 mi 02:39 08:22 pace
Everything was going well till I got caught in the rain storm on Saturday and then I started cramping up since I was so cold.
-
RUN
-
RUN
good 8 mile run 8 mi 00:59 07:22 pace
The goal was to run under 7:40 pace on a hilly course. Felt pretty good and my hamstring is starting to get better. I really need to start stretching.
-
RUN
alright Strength Training 00:45
1) overhead pull (2x25)
2) exercise ball plank (2x90 secs)
3) speed squats 135 lbs (2x20)
4) hammer curls (2x25)
5) back extensions (2x12)1) chest flys 45 lbs dumbells (2x20)
2) upper cable rotat... read more -
RUN
good Speed workout 7.66 mi 00:59 07:42 pace
I ran the first 15 minutes in high zone 2(8:30 pace), then 4 x 20 strides(max pace 4:45) with 40 seconds at 9 minute pace, then 30 minutes at 6:50 pace, and then finsih with 10 minutes easy cool.
-
dude, can you get up to 4:45 pace? i have so much trouble getting below 5:30. that's awesome. that is a sign that you can be really fast!
almost 2 years ago • Like
-
Thanks man! I was extremely shocked when I saw it. I had to check it a couple times just to make sure I was seeing it right....lol
almost 2 years ago • Like
-
-
RUN
good Strides 7.01 mi 00:58 08:13 pace
First 15 minutes in zone 2, then 30 minutes in zone 3(7:40 pace), then 8x 20 strides with 40 seconds rest inbetween, and then 5 minutes easy cool down.
-
RUN
alright Strength Training 00:30
1) pullups (8)
2) decline bench crunches (25)
3) Wall sit (90 secs)
4) 25 pushups
5) lunges w/ twist 25 lbs/lateral lunges 25 lbs (10 each leg)
6) planks (30 sec prone, 30 sec each side)
7) pull up... read more -
RUN
tired Long Run with no fuel 18 mi 02:53 09:38 pace
Today I didn't eat before or during the run. I ran the first 14 miles with Zsolt and felt good. Then the last 4 miles I picked up the pace to around 7:30-7:45 minute miles and hit the wall the mi... read more
-
good run dude. how is it running without breakfast? I trained my entire first marathon without eating before (cuz it would make me ill) and without eating during. it was miserable. i couldn't even imagine doing that now.
almost 2 years ago • Like
-
Nice Job:
Thanks again for pulling me through from 12 to 14! And nice job on the last 4 miles!
almost 2 years ago
-
Thanks man. It's not too bad if you run in zone 2 but once you run faster then that you can tell a huge difference. I think it will help in the long run to build my confidence and help my body to learn to burn fat.
almost 2 years ago • Like
-
-
RUN
-
RUN
good Strength Training 01:00
1) 20 pullups (3 sets at 9, 7, 6)
2) Leg swippers (2 x 20 reps)
3) 2 x 3 minute wall sits
4) 50 push-ups (2 sets of 25)
5) Walking lunges w/ 25 lbs weight (2 x 20 reps each leg)1) Pull ups - 3 ... read more
-
This looks really kick ass, but I don't know what half the exercises are. Five Fire Hydrants? Man, you musta really had to go! :-)
almost 2 years ago • Like
-
lol...thanks man! That's what I said at first until my coach sent me a video to explain what they were. They are part of the Mrtyl routine (http://www.coachjayjohnson.com/2009/05/summer-general-strength-progression/) which helps stregthen your hips and provides lateral exercises since we mainly do horizontal or vertical exercises.
almost 2 years ago • Like
-
Awesome Cale, thanks for linking the website. I checked out the video, and I'll try to do the exercises this weekend.
Another thing I really need is proper stretching routines. I'm very tight, so I can't do the hardcore stretching. I just know I need to get looser.
almost 2 years ago • Like
-
I would start doing any hour of yoga a week. That has helped me a lot.
almost 2 years ago • Like
-
-
RUN
good Easy Run w/ strides 7.1 mi 01:00 08:27 pace
I started with 15 minute easy run warm-up (zone 2). Then it is 30 minutes of running in zone 3 on a rollling course (some hills). I finished with 10 x 20 sec strides (hard effort but not a sprint)... read more
-
RUN
tired Hill Workout 9 mi 01:21 09:00 pace
I did this workout on a treadmill. I warmed-up with 30 minutes of runnning in high zone 2(8:30 pace). Then I set the speed at 7.5mph and did not change the speed until the workout is done:
1 minut... read more-
dude, thats some serious grade for 7.5mph...nice work! i did hills today too! let me know your weekend schedule - maybe we can run together
almost 2 years ago • Like
-
Hey dude, I have a 18 mile run this Saturday. I am going to do this run early in the morning and have no food prior to the run and no food during the run, water only. I will keep in zone 2 until mile 14, then if I am feeling OK, I will go into low zone 3 for last 4 miles. Not sure what your schedule is but I would definitely like to have someone to run it with.
almost 2 years ago • Like
-
Nice work Cale! I'm game for the first 12 miles of the Saturday run if you don't mind.
almost 2 years ago • Like
-
oh man - i have to do a brick saturday, bike/run. so i don't think i can do it unless u do start later. what about on sunday?
almost 2 years ago • Like
-
Cale
Cale, you are fast approaching ANIMAL!!! status.
almost 2 years ago • Like
lol...Thanks man! That's what I am going for...I am trying to catch up to Adam but I got a long ways to go!
almost 2 years ago • Like