2014 Doug Flutie 5K Training (Week 3)

D o u g   F l u t i e   5 K  T r a i n i n g

S t a t u s   R e p o r t

 

Training is on-going. So far to day I have run 12.9 total miles since I started training with 5.4 miles this week alone. My best per minute this week is 8:47. If I can maintain that pace for the entire 5K I will beat my previous time. Time is ticking and there are only 57 more days until race day.  For more information visit the Doug Flutie Foundation, or Doug Flutie 5k Info and Sign-up page

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
7/20	Off	Off	Bravo	Off	Bravo	1.42mi	Off
7/27	1.42mi	Off	Bravo+.87Mi	1.41mi	Bravo+.87Mi	1.42mi	Off
8/3	1.49mi	Off	400R+.50mi	1.50mi	400R+.50mi	Off	1.50mi
8/10	RUN	Off	Bravo	RUN	Bravo	RUN	Off
8/17	RUN	Off	Bravo	RUN	Bravo	RUN	Off
8/24	RUN	Off	Bravo	RUN	Bravo	RUN	Off
8/31	RUN	Off	Bravo	RUN	Bravo	RUN	Off
9/7	RUN	Off	Bravo	RUN	Bravo	RUN	Off
9/14	RUN	Off	Bravo	RUN	Bravo	RUN	Off
9/21	RUN	Off	Bravo	RUN	Bravo	RUN	Off
9/28	RUN	Off	Bravo	Off	RUN	Off	Off
D o u g   F l u t i e   5 K  R a c e   D a y  O c t o b e r   5 t h ,   2 0 1 4

8/3: Ran 1.49 miles in 13:53. Avg/Mi 9:18. It was a great run my shins seemed to be doing much better although still a little sore. My speed picked up again since Friday's run was a struggle.

8/5: Another CrossFit style challenge. It was a team effort doing 10 exercises 20 reps each person x2 rounds. Each person in theory should end up having done 400 reps. The exercises were push ups, sit-ups, wall balls, kettle bells, 400m run, box jumps, push presses, triceps, air squats, and side-to-side medicine balls. I teamed up with Tim and we completed our 400 rep challenge in 28:07. I think that was pretty good since it was extremely humid and no breeze.

8/6: Ran 1.50 miles in 13:39. Avg/Mi 9:07. Great run. even though it was about 80 still I ran the first mile with out stopping or slowing down. My shins are still tender and I will likely take Friday off from running and maybe make it up on Saturday instead.

8/7: Repeat of Tuesday's CrossFit style challenge. I had the same team mate with each of us doing 10 exercises 20 reps each person x2 rounds. Like Tuesday each person in theory should end up having done 400 reps. The exercises were push ups, sit-ups, wall balls, kettle bells, 400m run, box jumps, push presses, triceps, air squats, and side-to-side medicine balls. Time and I completed our 400 rep challenge in 23:00 exactly. That's 5:07 less then Tuesday. It was cooler which definitely helped.

8/8: I opted not to run because my shins were killing me and I had plans with friends to go to the Bolton Fair after work. I decided that I would run Saturday instead.

8/9: Ran 1.50 miles in 13:26. Avg/Mi 8:56. My fastest run since starting training. I just felt really good. My splits were 9:01 for the first mile and 8:47 for the second. I think I could have kept going but I didn't want to push my shins too far. Lets see how I feel tomorrow since I am scheduled to run again.

Week 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | Race Day