Posts Tagged ‘training plan’


Friday, April 24th, 2009

Hello again everybody. It has been two weeks since we updated you on what our ginea pig Mike has been up to. So here is his latest. Mike seems to have followed the last blog entry and bought himself a new pair of shoes. Can you relate? Have you guys upped your water intake and stretching and core work? Keep at it, it will pay off. Stay focused on the prize, enjoy the nice spring weather, and continue becoming the runner, and person, you know you can be.

Week of 4/6 running summary – Mike Ritsema:
Monday               Rest
Tuesday               4 miles in 27 minutes @ 152 bpm
Wednesday        4.5 miles in 40 minutes at 135 bpm
Thursday             Rest
Friday                   7 miles in 56 minutes at 132 – 162 bpm & 565 cal.
Saturday              7 miles in 60 minutes at 141 – 143 bpm
Sunday                 Rest
Notes & thoughts:
I actually felt better on Saturday for the 7 miles than on Friday!
I do feel like I lack the energy at times.   Not so much the cardio, but just plain energy to burn.
I’m interested in better understanding this energy burn thing.
Week of 4/13 running summary – Mike Ritsema:
Monday               5 miles in 37 ½ minutes & 505 calories
Tuesday               Rest – busy
Wednesday        5 miles
Thursday             Rest
Friday                   8 miles in 67 minutes at 133 – 143 bpm & 828 cal.
Saturday              8 miles in 65 minutes at 143 – 143 bpm & 800 cal.
Sunday                 Rest
Notes & thoughts:
8 miles is a long haul alone.  My brother, Randy, helped me along for 5 miles on Saturday.  That helped.
These long runs are work, but building confidence.   I’m developing a nasty blister on the arch of my right foot.
I’m concerned.  I also am amazed by how my heart settle in at about 135 bpm in the middle of a long run. 
I also bought my annual – traditional new pair of shoes today.  That’ll help I’m sure.  I am paranoid about a pair of 9’s this weekend.
Michael Ritsema
i3 Business Solutions, llc
accelerating business results