Spreadsheet: jonathan_mckay__17194__JonMCKAY061101
Sheet: JonMckay-Mon10

10k PR | 43 | Set 2 years ago
Age | 28
Resting HR | 60
60 | 137 | estimate
 | 142 | estimate
 | 150 | estimate
 | 155 | estimate
 | 163 | estimate
 | 170 | estimate
 | 175 | estimate
 | 183 | estimate
 | 190 | estimate
I assume you had no problems and increased the mileage
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 50 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 50 | WU-10, run 6x800 mile at timetrial pace-5 sec (HR should get up to 90%),  jog 400 between each 800. WD-10
10 |  | Fri | 0 | Off
 |  | Sat | 50 | 10 min wu(145),run 10x 1 minute [NAME] (HR - 85%)jog back down and go again.10 min wd(145).
 |  | Sun | 0 | Off
 |  | Mon | 90 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 2 minutes at end of the workout before
 |  | total minutes | run | ratio exercise
Do you think that you passed your test. Oh you work for Enron I am sure that you did. Maybe you can get some runs in this week.
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 40 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 50 | WU-10, run 3x1 mile at timetrial pace (HR should get up to 90%),  jog 800 between each mile. WD-10
9 |  | Fri | 0 | Off
 |  | Sat | 50 | 10 min wu(145),run 10x 1 minute [NAME] (HR - 85%)jog back down and go again.10 min wd(145).
 |  | Sun | 0 | Off
 |  | Mon | 80 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 2 minutes at end of the workout before
 |  | total minutes | run | ratio exercise
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 40 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 50 | WU-10, run 6x800 at pace from timetrial last week, jog 400 recovery between each 800. WD-10
8 |  | Fri | 0 | Off
 |  | Sat | 45 | 20 min wu(145),run 5x 1 minute [NAME] down and go again.10 min wd(145).
 |  | Sun | 80 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 2 minutes at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
I haven't heard from you. It is pretty hard to figure out your schedule without any interaction. People improve or have problems at different rates athletically. Give me some feedback before I put together the Monday workout schedule. I would like you to
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 40 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 35 | WU-10, run 2 mile timetrial, take splits and HR for each lap and overall time. WD-10
7 |  | Fri | 0 | Off
 |  | Sat | 45 | 10 min wu(145),Run 3x7 min at 170 HR jog rec until HR gets to 160 and go again.10 min wd(145).
 |  | Sun | 70 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 2 minutes at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
This week we will do a time trial. If you need to you can run this on a treadmill but it would be more appropriate on a track.
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 30 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 35 | WU-10, run 1 mile at what you would consider hard, sprint the last 100,walk/jog 5 min recovery, run 800 hard,  sprint the last 100,take HR at the end of both and give me the HR and time.. WD-10
6 |  | Fri | 0 | Off
 |  | Sat | 45 | 10 min wu(145),Run 2x10 at 170 HR jog rec until HR gets to 160 and go again.10 min wd(145).
 |  | Sun | 70 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
I assumed that all was well. [NAME] said you had a blister. I told her  to tell you how to treat it hoepfully she passed that on to you. At week 8, if you would be will to consider it, That would be a good week for a 5k race. Just a test race. Give me a cal
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 30 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 40 | 10 min wu(145), 20 minutes at .5 MPH faster than your average for Tuesday (let me know HR for this) For the last 2 minutes set the treadmill at 2 % grade, wd(145).
5 |  | Fri | 0 | Off
 |  | Sat | 40 | 10 min wu(145),Run 20 min (get HR up to 170 jog until HR gets to 155 and go again.10 min wd(145).
 |  | Sun | 60 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
I hope [NAME] didn't distract you from your running this weekend.
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 30 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 40 | 10 min wu(145), 20 minutes at .5 MPH faster than your average for Tuesday (let me know HR for this), wd(145).
4 |  | Fri | 0 | Off
 |  | Sat | 40 | 10 min wu(145),Run 20 min (get HR up to 170 jog until HR gets to 155 and go again.10 min wd(145).
 |  | Sun | 50 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
I didn't hear from you this week. Hopefully all went well. I assumed that it did. I heard that you are going to see [NAME] this weekend.
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 30 | [NAME], Easy at 70%(150), 5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before w
1 |  | Wed | 0 | Off
Week |  | Thu | 35 | 10 min wu(145), 15 minutes at .5 MPH faster than your average for Tuesday (let me know HR for this), wd(145).
3 |  | Fri | 0 | Off
 |  | Sat | 40 | 10 min wu(145),Run 20 min (get HR up to 170 jog until HR gets to 155 and go again.10 min wd(145).
 |  | Sun | 40 | [NAME], Easy at 70%(150),  5x 50 meter strides (at what you think you would run a 5k. This is tough on a treadmill but if you have to do on treadmill run on the treadmill at 1 mph faster than hard part of sat workout for 1 minute at end of the workout before
 |  | Mon | 0 | Off
 |  | total minutes | run | ratio exercise
Jon, You were pretty consistent last week. The only concern I had was the hamstring tightness on Thursday and your heart rates are floating too high in the workouts. The rates for the workout are a cap. Since you are running on the treadmill you canhelp m
Either the incline or the speed of the treadmill can be changed but for now I would prefer the speed. The incline is harder on your achilles tendons if you run on a continuous incline. Whatever pace you are running on the treadmill with a .5% incline is e
From here on out I will not remind you to stretch but you should stretch before and after.
Jon | Date | Day | Time | Run Time | Workout
Phase |  | Tue | 30 | [NAME], Easy at 70%(150), Wd
1 |  | Wed | 0 | Off
Week |  | Thu | 30 | 10 min wu(145), 10 minutes at .5 MPH faster than your average for Tuesday (let me know HR for this), wd(145).
2 |  | Fri | 0 | Off
 |  | Sat | 40 | 10 min wu(145),Run 20 min (get HR up to 170 jog until HR gets to 155 and go again.10 min wd(145).
 |  | Sun | 30 | [NAME], Easy at 70%(150), Wd
 |  | Mon | 0 | Off, I assume you or [NAME] will be traveling on this day.
 |  | total minutes | run | ratio exercise
Jon, Welcome aboard. I expect you to get in better shape. Feel free to do your weights push ups and sit-ups after two of the workouts. I set the first week for 4 runs easy and we will build from there. I hope you are proud of [NAME] she has really done some
Jon | Date | Day | Time | Run Time | Workout
Phase | 2001-04-10 00:00:00 | Tue | 20 | [NAME] before and after - (achilles, calf, hamstring, & quads),Easy at 70%, Run with Heart Rate (HR) monitor but you probably have heard people say conversation, make it conversational.Wd-Stretch before and after, let me know your HR - (achilles, calf | 30 | heart rate was some where around 155 bpm (High 170, Low 145)
1 |  | Wed | 0 | Off
Week |  | Thu | 30 | 10 min wu, 10 minutes at 10 beats per minutefaster than your HR from Monday, Report to me the HR, wd | 20 | I ran for 20 minutes, biked for 10 minutes ([NAME] strain caused me to switch to biking), heart rate 165 (High 180, Low 140)
1 |  | Fri | 0 | Off, I assume you or [NAME] will be traveling on this day.
 |  | Sat | 20 | [NAME] before and after - (achilles, calf, hamstring, & quads),Easy at 70%, Run with Heart Rate (HR) monitor but you probably have heard people say conversation, make it conversational.Wd-Stretch before and after, let me know your HR - (achilles, calf | 40 | I ran for 40 minutes, (sorry I got distracted and lost track of time), Heart rate 165 (High 170, Low 150)
 |  | Sun | 30 | 10 min wu, 10 minutes at 10 beats per minutefaster than your HR from Monday, Report to me the HR, wd | 20 | I ran for 20 Minutes, heart rate 155 (High 165, Low 140)
 |  | Mon | 0 | Off, I assume you or [NAME] will be traveling on this day.
 |  | total minutes | run | ratio exercise