Summer/Fall '25: WK 14, D1, D2, D3
Last modified 21 hours, 2 minutes ago.
Day1, Su, 10/05/25 @ 1100 hours, indoors at Planet Fitness
Total Time: 100 minutes
Emphasis: Sprint intervals and resistance training (lower body)
Warm-up: 10-min incline treadmill
Sprint intervals: 40-min (30sec on, 60sec off, 7.0mph @ 10% incline)
Resistance training:
High-Intensity Training (HIT): DB Lunges, machine calf raises, banded clamshells
Cool-down: 10-min incline treadmill walking
Notes:
- Intervals were brutal… I couldn’t keep the 30on/60off the whole time, but I adjusted slightly. I went for 20sec on, about 80sec off, then back to the 30/60 split to finish off. Really tough, but I am glad I am doing this work and working through it the best that I can. Sometimes when I’m running this hard, my nasal passages and teeth start to hurt from breathing so hard through my nose.
Day 2, Mo, 10/06/25 @ 1300 hours, outdoors at the park
Total time: 60 minutes
Steady-state run–30-min
Hike with 25# vest–30-min
Notes:
- A lighter day, but did steady-state work to practice my running form and train before I have to take two days off coming up here. When I come back, I’ll get two more training days in on Thursday and Friday.
Day 3, Th, 10/09/25, @ 1200 hours, indoors at Planet Fitness
Total time: 70 minutes
Running intervals–50-min (10% treadmill incline, 30sec on, rest 80%, rinse and repeat!)
Warm-up and cool-down–10-min each (backwards and forwards walking)
Notes:
- One of the last days of tough training before I leave the 15th. (Maybe the last day). Sinuses hurt after running. Still pushed hard as always. Stamina felt good–it will always be tough to recover, but the run felt good as a whole.