Sounds like everyone is having a good week workout wise. Tuesday I ran an 8 min mile on the track and then did 2.5 miles on the treadmill at 6.5mph, increasing incline to 2.5 and increasing speed to 7.5 every few minutes.
Wednesday I did 1.5 miles on the track in under 10min, did a lower body workout, and then another 1.5 on the treadmill increasing the incline and speed every few minutes as before. (I really need to find different intervals for the treadmill, andy ideas?)
Today I did a modified crossfit workout and then a 3 mile run. The CF workout was for time- 50 situps, back extensions, pusups, lat pulls @ 120lbs., and air squats. That took 14 min. Then I ran 3 miles at a 9 min pace with a 1% incline. I highly reccommend crossfit type workouts to build up your overall body strength and anerobic capacity. It will make the speed at which you build aerobic endurance for long runs much greater.
Hello hood to coast team ( team name yet to be determined)!
Thanks to Alyssa we have a great place to share info with each other to prepare us for our race together. Please share your training, nutrition, and anything else to help each other out. Im really looking forward to the race. If anyone is interested, Misty and I are running the seattle half marathon on Nov. 30th. Come join us so you can carry my dead body across the finish line. lol. talk with you all soon.
Andy shin splints Pomeroy
Today I ran for 15 minutes using the same timing 3 minutes run at 5.5 and 2 minutes walk at 3.5 then for the last 5 minutes I was able to run with out a recovery period. I ran 1.70 miles and then Brian and I did a back workout. I feel great because this is my 4th day this week working out! I have Wednesday and Saturday as break days so far. This blog is great because it holds everyone accountable for getting they’re training in! Good luck team! Remember if you need a user created send me an email and I can create you one right away! I do not know everyone who is on the team but whoever does…Misty send me a list of names and emails and I can contact them 
When I ran on Tuesday I ran for 3 miles at 5.5 (mph) and then walked for 2 miles at 3.0 (mph) and did this for 15 minutes. Today is Wednesday and I took the day off but I will be back in the gym tomorrow so I will keep everyone updated on my progress!
Yesterday for cardo I did 1 mile around the track in 8 min. then I did 12 minutes on the eliptical sprinting every 2 min for 30 sec, and then ran for 10 min on the treadmill; 6.1 mph for 1 min and 7.5 mph for 1 min alternating. I worked on upper body for my lifting.
Alyssa, remember to also track and post your MPH when you are running. Good Job!
I started my training for the Hood to Coast on Sunday November 2nd. I have taken a break the last couple months but now I am on board. Sunday Misty and I went for a 4-mile (run and walk) it was a good way to get my feet wet!
Monday 11-3-08 I went to the gym and did 20 minutes on the stair master (2 miles) and 40 minutes of weight training focusing on biceps and triceps.
Tuesday 11-4-08 I went to the gym and I ran on the treadmill for 15 minutes. I am a beginner runner so I ran for 3 minutes and then recovered for 2 minutes and went back and forth for 15 minutes. For weight training I did a chest and shoulder workout.
This blog is for everyone that wants to track there running success! The goal of this blog is to keep track of everyone’s progress while we work out and train for the Hood to Coast. This can also be used to track your daily workouts with running, weight training etc. Do not be afraid to record whatever you feel will help you track your success the best! Good luck to all and Happy Running! The more specific the better!
