jordan muck

Daily workouts and training updates are for information regarding the upcoming Geist half marathon I will be running in Indy. I will be running it with my sister-in-law and my father-in-law. Updates will be posted as training progresses. Encouragement and e-props are welcome. This is going to be a process that will be both fun and challenging. Actual training starts Sunday, February 24th with the race taking place on Saturday, May 17th. Push yourself!

Pre-Training

• 2/18/08 - 3.19 miles in 34 minutes
• 2/20/08 - 3.21 miles in 31.30 minutes
• 2/22/08 - 2.58 miles in 20 minutes

Actual Training

Week 1

• 2/25/08 - 3.16 miles in 30:00 minutes
• 2/26/08 - 5 x 400M sprints (400M = .25 miles), squats 3×8, leg lifts - front 3×8, back 3×8
• 2/27/08 - 3.14 miles in 30:00 minutes, squats 3×8, leg lifts - front 3×8, back 3×8
• 2/28/08 - Rest
• 2/29/08 - 3.16 miles in 29:00 minutes
• 3/1/08 - 5.16 miles in 51 minutes

Week 2

• 3/2/08 - 15 minutes of Stretching
• 3/3/08 - 3.16 miles in 29 minutes
• 3/4/08 - 30 minute tempo run - 3.38 miles
• 3/5/08 - 3.16 miles in 28:30; squats 3×8, leg lifts - front 3×8, back 3×8
• 3/6/08 - rest
• 3/7/08 - 3.15 miles in 28 minutes
• 3/8/08 - 6.15 miles in 55 minutes

Week 3

• 3/9/08 - squats 3×10, leg lifts - front 3×10, back 3×10
• 3/10/08 - 3.66 miles in 32 minutes
• 3/11/08 - 6 x 400M sprints (400M = .25 miles)
• 3/12/08 - 3.15 miles in 27 minutes; squats 3×10, leg lifts - front 3×10, back 3×10
• 3/13/08 - Rest
• 3/14/08 - Rest
• 3/15/08 - 5K “Race”

Week 4

• 3/16/08 - 15 minutes of Stretching
• 3/17/08 - 3.68 miles in 33 minutes
• 3/18/08 - 35 minute tempo run
• 3/19/08 - 3.16 miles in 27:30 squats 3×10, leg lifts - front 3×10, back 3×10
• 3/20/08 - Rest
• 3/21/08 - 3.15 miles in 27 minutes
• 3/22/08 - 7 miles in 58 minutes

Week 5

• 3/23/08 - squats 3×10, leg lifts - front 3×10, back 3×10 and stretching
• 3/24/08 - 4.16 miles in 35 minutes
• 3/25/08 - 7 x 400M sprints (400M = .25 miles) swam 30 laps
• 3/26/08 - 3.17 miles in 26:30 minutes
• 3/27/08 - Rest
• 3/28/08 - 3.24 miles in 26:30 minutes
• 3/29/08 - 8.22 miles in 70 minutes

Week 6

• 3/30/08 - Weight Increase - squats 4×10, leg lifts - front 4×10, back 4×10 and stretching
• 3/31/08 - 4.16 miles in 35:30 minutes
• 4/1/08 - 20 minute tempo run
• 4/2/08 - 3.14 miles in 24 minutes - squats 4×10, leg lifts - front 4×10, back 4×10
• 4/3/08 - Rest
• 4/4/08 - Run Easy
• 4/5/08 - “10K Race”

Week 7

• 4/6/08 - Stretching
• 4/7/08 - 4.64 miles in 38 minutes
• 4/8/08 - 8 x 400M sprints (400M = .25 miles)
• 4/9/08 - 3.14 miles in 24:30 minutes squats 4×10, leg lifts - front 4×10, back 4×10
• 4/10/08 - Rest
• 4/11/08 - 3.75 miles in 31 minutes
• 4/12/08 - 9.10 miles in 80 minutes

Week 8

• 4/13/08 - Light Stretching
• 4/14/08 - 4.63 miles in 38 minutes
• 4/15/08 - 40 minute tempo run (5+ miles)
• 4/16/08 - 3.08 miles in 25 minutes
• 4/17/08 - Rest
• 4/18/08 - 5.2 miles in 44 minutes
• 4/19/08 - 10 Miles in 92 minutes

Week 9

• 4/20/08 - Stretching and Strength Training
• 4/21/08 - 5.17 miles in 43 minutes
• 4/22/08 - 9 x 400M sprints (400M = .25 miles)
• 4/23/08 - 2.5 miles in 19 minutes; squats 4×10, leg lifts - front 4×10, back 4×10
• 4/24/08 - Rest
• 4/25/08 - Rest
• 4/26/08 - “15K Race”

Week 10

• 4/27/08 - Light Stretching
• 4/28/08 - 5.16 miles in 42 minutes
• 4/29/08 - 20 minute tempo run
• 4/30/08 - 3.15 miles in 26 minutes, squats 4×10, leg lifts - front 4×10, back 4×10
• 5/1/08 - Rest
• 5/2/08 - 3.81 miles in 32 minutes
• 5/3/08 - 7 miles

Week 11

• 5/4/08 - Stretch, Strength, and Cross Training
• 5/5/08 - 5 miles in 40 minutes
• 5/6/08 - 10 x 400M sprints (400M = .25 miles)
• 5/7/08 - Short Run
• 5/8/08 - Rest
• 5/9/08 - 5 miles in 41 minutes
• 5/10/08 - Stretching and Strength Training

Week 12 (RACE WEEK)

• 5/11/08 - Stretching; squats 5×10, leg lifts - front 5×10, back 5×10
• 5/12/08 - 5 Miles, small strength training
• 5/13/08 - 30 Minutes Tempo Run
• 5/14/08 - 2.10 miles in 19 minutes
• 5/15/08 - Rest
• 5/16/08 - Rest
• 5/17/08 - HALF MARATHON RACE!

Half Marathon Times and Other Information

• Overall Place - 944
• Division place - 63 out of 133
• Place out of all Males Competing - 628 out of 1598
• Total TIme - 2 hours 7 minutes and 45 seconds
• Race Pace - 9:46
• First 5 Miles Time - 50 Minutes and 27 Seconds
• First 10 Miles Time - 1 Hour 39 Minutes 20 Seconds
• Last 5K Time - 28 Minutes and 25 Seconds