Monday 10 min warmup 4 x 200 meter sprints 200 meter recovery 10 min cool down
Tuesday 34 min run VERY EASY
Wednesday OFF
Thursday 34 min run very easy
Friday 15 Min run very easy
SATURDAY 40 min run
Monday 15 min warmup 10x 100 meter sprints 100 meter rest intervals 5 min cooldown
Tuesday 32 min run small hills added
Wednesday OFF
Thursday 35 min run
Friday 32 min run
Saturday 27 Min run with large hill added
Week 3- Saturday: Wow, took an effort to fight through this afternoon's run up Melrose Hill...tricked by Coach Twinkie's suggestion of an "easy 25 minutes". Glad to have pushed through and looking forward to a day off on Sunday and the start to Week 4!
Week 3 - Friday: Great run tonight. Legs are really tired, but was able to enjoy the 30+ minute run with Coach Twinkie! Looking forward to seeing how far I can push it tomorrow before the day off on Sunday!
Week 3 - Thursday: Great run after scheduled day off. Lots of grass work really made us work a harder, but worth the effort. I can really see my ability to actually "run" improving. Find myself not really caring about distance as much as about the quality of the run - very happy with tonight's effort.
Week 3 - Tuesday: Great recovery run from yesterday's speedwork; good 30+ minute run up Genesee Street. I can't believe the improvement to my wind at this point. Looking forward to what comes next!
Week 3 - Monday: Took Saturday off due to shin splints, was bummed but recovered well. Today's speek work was killer but feeling great. 15 minute warm up followed with 10 X 100 meter sprints then 5 minute cool down. Great work out - this is a fantastic beginner program! Funny thing was that the 10 sprints today wer...e easier then the 8 last week. Feeling great!
Week #2 Program Looked Like this
Sunday OFF
Monday 15 min warmup 8 x 100meters 100 meter rest intervals then 10 min cooldown
Tuesday 34 Min Easy
Wednesday Off
Thursday 34:30 Easy
Friday 34:40 Easy
Saturday 16 Min Run at preferred pace
Some Comments from Week #1 (Posted on facebook)
Goomba Speak:
4/03/10 Wrapped up Week 1 with a nice 2.34 mile recovery run tonight. Legs are feeling a little week, but to be expected. Great Week 1 - looking forward to Week 2!
4/02/10 Feeling good after tonights run, as we look to wrap up Week 1 tomorrow. A bit crazy tonight - loud car accident right as Vin and I completed, good thing we weren't five minutes slower! The mileage was 2.75 tonight!4/01/10 Just short of 2.5 miles tonight up Genesee St. hill and back. Coach Twinkie came up with a great stretch that helped the knee big time - thanks, Vin! I'm sure it will get harder, but really enjoying myself thus far. The run really does something for my mood as well - great therapy!
3/30/10 Great run tonight - just a bit under 3 miles. Knee is a bit sore, but feeling good overall!
3/29/10 Run4life Running Program Starts (Speedwork)
Went out for 2.38 mile run today, with speedwork as part of week one of run4life beginner's plan. The sprints pushed me but was proud of myself for fighting through it!
3/27/10 Great run with Coach Twinkie today! Feeling pretty good.
Twinkie Speak:
Week 1 of the training program in books! Twinkie & Goomba 1, Auburn Roads 0
Nice night for a run...who's in? 25 minutes easy! Maybe we should organize a run to an ice cream parlor? hmm? Thats the twinkie in me speaking.
"It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek
Now all runners know why I tell them to carry a cell phone at all times. Mike and I finished our run last night and a couple minutes later a car accident happened about 200ft up the street. Having my phone I was able to call it in within seconds. Luckily no one was hurt!
Mid Week Comment: Feeling a ton better...The night runs with Goomba are really getting me back in shape! Looking forward to tonights run! Anyone want to join...hop in...train leaves at 8pm...
RECAP- Week #1 on therun4life Training Program
Week #1 Program
Monday- 10 Min Warmup 4 x 100 meter sprints with 100 meter recovery 10 min Cooldown
Tuesday- 15-30 min easy
Wednesday Off
Thursday- 15-30 min easy
Friday- 15-30 min run easy
Saturday 15-30 min run easy
Sunday- Off (Happy Easter)
Welcome to the Twinkie & The Goomba Blog
We will be posting our comments and runs each night here!
Talk to you soon!
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