Run Freddie Run

2012 rock n’ roll new orleans marathon training – saturday 1/28/12

fredklinge — Sat, 28 Jan 2012 17:03:56 +0000

What a beautiful Saturday morning! I ran with the Varsity Sports Mandeville training group today and the conditions were perfect…cool, sunny, minimal wind. As nice as the day was, I really struggled…I made the 18-mile distance but I had to muscle my way through. It didn’t help that I forgot my water bottle belt with the all-important energy gels, but I did have a little pre-run breakfast and one of the VS group fronted me a gel packet at the 5-mile mark (Thanks Philip!). Anyway, it was one of those character-building mornings.

My Garmin stats:

Total distance – 18.13 miles
Total time – 2:27.49
Avg pace – 8:09 per mile
Avg heart rate – 139
Max heart rate – 160
Total calories – 1,859

2012 rock n’ roll new orleans marathon training – friday 1/27/12

fredklinge — Fri, 27 Jan 2012 18:37:56 +0000

Worked in a quick TRX workout this morning and the weather was absolutely ideal – cool, sunny, calm winds. A very basic workout today as I’m still feeling Wednesday’s intense functional training session. This morning was all about mindful technique and controlling the pace. Not a bad TRX workout!

Squats – 3 sets @ 30 sec
Suspended Lunges – 4 sets @ 30 sec
Abduction Lunges – 2 sets @ 30 sec
Hamstring Push – 2 sets @ 30 sec
Overhead Squat – 2 sets @ 30 sec
Sprinter Start – 4 sets @ 30 sec
Chest Press – 3 sets @ 30 sec
Corkscrew – 4 sets @ 30 sec
TY Delt Fly – 2 sets @ 30 sec
Supine Hip Abduction – 2 sets @ 30 sec
Prone Crunch – 2 sets @ 30 sec

2012 rock n’ roll new orleans marathon training – thursday 1/26/12

fredklinge — Fri, 27 Jan 2012 00:20:11 +0000

Big thunder storms early this morning nixed my usual Thursday morning training session. The front moved through around noon and I enjoyed much cooler and dryer conditions late this afternoon. That being said, I’m still feeling achy and sore. I’m wearing brand new training shoes, but it seems I feel sore all through my legs with every foot strike – not sure what’s going on. Due to time constraints, today’s run was five miles as opposed to my scheduled nine. I have an 18-miler on the docket for Saturday morning, so no big deal cutting it a bit short this afternoon.

Here are my Garmin stats for today:

Total distance – 5.03 miles
Total time – 39:39
Avg pace – 7:53 per mile
Avg heart rate – 142 bpm
Max heart rate – 154 bpm

fredklinge — Wed, 25 Jan 2012 15:53:18 +0000

Back to warm and windy this morning – almost 70 degrees at 7 a.m. as I started my functional training workout. This morning’s session was short but intense – intense mainly due to a non-TRX circuit segment. I’m still feeling less than 100% but there seems to be a little improvement with each new day. No problem, as long as I’m trending in the right direction.

One workout today and here’s the scoop:

TRX Squats – 3 sets @ 30 sec
TRX Suspended Lunges – 4 sets @ 30 sec
TRX Hamstring Runners – 2 sets @ 30 sec
TRX Pike – 2 sets @ 30 sec
TRX Single-leg Plank – 4 sets @ 20 sec

CIRCUIT SEGMENT: (4 rounds, 30 second exercise segments):

Medicine Ball Lift
Push-ups
Strength Band Lat/Front Raises

TRX Chest Press – 2 sets @ 30 sec
TRX Bent-leg Low Row – 2 sets @ 30 sec
TRX Hip Press – 2 sets @ 30 sec

2012 rock n’ roll new orleans training – tuesday 1/24/12

fredklinge — Tue, 24 Jan 2012 14:05:58 +0000

A nice, cool morning for a 9-mile run today. I felt tired/sore and I’m hoping it was a result of the functional training workout I did yesterday afternoon…only 12 hours of rest between workouts. I wore a new pair of Asics Gel-Neo33 shoes – it’s the new Asics minimalist shoe. Not thrilled about the Gel-Neo so far, but I’ll give them a few more runs before passing final judgement.

Here are my Garmin stats from this morning:

Total distance – 9.24 miles
Total time – 1:13.19
Avg pace – 7:56 per mile
Avg heart rate – 138 bpm
Max heart rate – 154
Total calories – 896

2012 rock n’ roll new orleans marathon training – monday 1/23/12

fredklinge — Tue, 24 Jan 2012 00:18:40 +0000

It’s been a while since I’ve tackled an afternoon functional training workout. I headed out the door today around 4 pm and knocked out a TRX session. The temperature was close to 80 degrees and it was Louisiana balmy – it felt good to sweat! Here’s today’s TRX low-down:

Balance Lunge – 4 sets @ 30 sec
Hamstring Push – 2 sets @ 30 sec
Squats with Hop – 2 sets @ 30 sec
Sprinter’s Start – 4 sets @ 30 sec
Pike – 2 sets @ 30 sec
TY Delt Fly – 2 sets @ 30 sec
Overhead Squat – 2 sets @ 30 secs
Corkscrew – 4 sets @ 30 sec
Chest Press – 3 sets @ 30 sec
Supine Hip Abduct – 2 sets @ 30 sec
Single-leg Plank – 4 sets @ 20 sec

2012 rock n’ roll new orleans marathon training – saturday 1/21/12

fredklinge — Sat, 21 Jan 2012 15:22:44 +0000

It felt like the middle of summer on a January morning today! I ran 14 miles and the conditions were warm, humid, with a breeze from gulf south. No problems…the more warm, humid runs the better. My target marathon is on March 4th in New Orleans and there’s a good chance we’ll have similar warm, humid conditions. I didn’t feel great this morning, but I think I’m working my way through the crud/virus I’ve been battling the past four weeks. I was definitely ready to stop after 14 miles, but I did drop the final four miles down below 7:30 pace. My quads feel sore after this particular run!

My Garmin stats:

Total distance – 14.07 miles
Total time – 1:51.36
Avg heart rate – 146 bpm
Max heart rate – 172 bpm
Total calories – 1,545

2012 rock n’ roll new orleans marathon training – thursday 1/19/12

fredklinge — Thu, 19 Jan 2012 14:31:37 +0000

Increased my distance this morning, back up to my usual Tues/Thur 9 miles. Still feeling pretty tired from being sick, so I did my best to throttle back on the pace today. The weather was absolutely perfect – 38 degrees, clear, calm conditions. Still not feeling 100% and I’ll definitely keep a conservative pace until I get some spring back in my stride. Here are my Garmin stats for today’s run:

Total distance – 9.19 miles
Total time – 1:12.40
Avg pace – 7:55 per mile
Avg heart rate – 142 bpm
Max heart rate – 158 bpm
Total calories – 974

2012 rock n’ roll new orleans marathon training – wednesday 1/18/12

fredklinge — Wed, 18 Jan 2012 16:05:41 +0000

I’m walking the fine line between healthy and sick, still battling some deep lung congestion during the final stages of a cold. All exercise endeavors are being approached with caution and moderation. On a colder, windy morning, I knocked out a short TRX functional training workout.. I’m still a bit sore from my Monday workout, having been off for almost two weeks. This morning’s TRX session was moderate in duration and intensity:

Squats – 3 sets @ 30 sec, sets 2 & 3 with slight ground separation (a.k.a. a controlled hop)
Crossing Balance Lunges – 4 sets @ 30 sec
Sprinter’s Start – 4 sets @ 30 sec
Hamstring Push – 2 sets @ 20 sec
Overhead Back Extension – 2 sets @ 30 sec
Low Row w/Vector Progression – 3 sets @ 30 sec
Chest Press w/Vector Progression – 3 sets @ 30 sec
Supine Hip Abduction – 2 sets @ 30 sec
Single-leg Prone Plank – 4 sets @ 30 sec
Kneeling Roll-out – 2 sets @ 30 sec

2012 rock n’ roll new orleans marathon training – tuesday 1/17/12

fredklinge — Tue, 17 Jan 2012 12:29:57 +0000

Easing my way back into the training groove. It was a warm, balmy morning with the temperature at 62 degrees. I ran an easy five miles, still not feeling 100% back to health – I’m getting there, but still have a ways to go. I felt sluggish, but felt comfortable maintaining around an 8-minute per mile pace for most of the run. Here are my Garmin stats for the morning:

Total distance – 4.96 miles
Total time – 40:33
Avg pace – 8:11
Avg heart rate – 137 bpm
Max heart rate – 153 bpm
Total calories – 537