rsonak.blogspot.com

The Runners High!

Monday, September 18, 2006. Week 6 - Sept 11, 13 and 17th 2006. This was going to be the week i was planning on doing my longest run. On Monday, Sept 11th; i did a 6 mile run at about 10:30 pace that included some 400 meter speed reps towards the end . On Wednesday, Sept 13th; i did a 5.5 mile run at 10:30 to 11 min/mile pace . threw in some speed bursts towards the end. My heel felt alright in the race though it hurt bit afterwards . i took some NSAITS tablets and iced it couple of times. Rest of week 4...

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The Runners High! | rsonak.blogspot.com Reviews

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Monday, September 18, 2006. Week 6 - Sept 11, 13 and 17th 2006. This was going to be the week i was planning on doing my longest run. On Monday, Sept 11th; i did a 6 mile run at about 10:30 pace that included some 400 meter speed reps towards the end . On Wednesday, Sept 13th; i did a 5.5 mile run at 10:30 to 11 min/mile pace . threw in some speed bursts towards the end. My heel felt alright in the race though it hurt bit afterwards . i took some NSAITS tablets and iced it couple of times. Rest of week 4...

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The Runners High! | rsonak.blogspot.com Reviews

https://rsonak.blogspot.com

Monday, September 18, 2006. Week 6 - Sept 11, 13 and 17th 2006. This was going to be the week i was planning on doing my longest run. On Monday, Sept 11th; i did a 6 mile run at about 10:30 pace that included some 400 meter speed reps towards the end . On Wednesday, Sept 13th; i did a 5.5 mile run at 10:30 to 11 min/mile pace . threw in some speed bursts towards the end. My heel felt alright in the race though it hurt bit afterwards . i took some NSAITS tablets and iced it couple of times. Rest of week 4...

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rsonak.blogspot.com

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The Runners High!: My third Yasso 800 --- August 24th 2006

http://rsonak.blogspot.com/2006/08/my-third-yasso-800-august-24th-2006.html

Friday, August 25, 2006. My third Yasso 800 - - August 24th 2006. Posted by Rohit Sonak @ 3:38 PM. View my complete profile. Rest of week 2 - - August 16th, 17th and 21st. Inspirational - - Endurance 50. My second Yasso 800 - - August 15th. Weekly run and long run - - August 10th and August. My First Yasso 800 - August 8th. Cross Training/Strength Training - August 7th. Recovery Run - August 6th. SF half marathon - - July 30th.

2

The Runners High!: Week 5

http://rsonak.blogspot.com/2006/09/week-5.html

Monday, September 18, 2006. This was kind of a short week for running since i did the long run for the previous week on Tuesday . I did a cross training workout on Thursday (swimming leg exercises) and a second semi-tempo, semi-hillworkout of 6 miles on friday at a little under 10 min/mile pace . I did this workout as a replacement for the speed workout and also since i did not plan on another long run over the weekend. Posted by Rohit Sonak @ 11:32 PM. View my complete profile.

3

The Runners High!: My First Yasso 800 -- August 8th

http://rsonak.blogspot.com/2006/08/my-first-yasso-800-august-8th.html

Tuesday, August 08, 2006. My First Yasso 800 - August 8th. Today I was pumped up to do a speed workout after reading on the Runnersworld site about Yasso 800s. I had heard about them and had done them a couple of times in 2004 during my marathon training. I plan on seriously trying them out for the SJ half marathon training. Quite a speed workout (Total overall distance 3.75 miles). Hoping to increase the number of repeats next week. Posted by Rohit Sonak @ 11:03 PM. View my complete profile.

4

The Runners High!: My second Yasso 800 --- August 15th

http://rsonak.blogspot.com/2006/08/my-second-yasso-800-august-15th.html

Wednesday, August 16, 2006. My second Yasso 800 - - August 15th. Quite a tiring workout overall of 4.75 miles in 45 minutes. I feel that if i stick to this workout plan religiously, i will surely increase my VO2 max :-). Just for the kicks, a link to some technicalities of VO2 max: http:/ home.hia.no/ stephens/vo2max.htm. Posted by Rohit Sonak @ 12:25 PM. View my complete profile. Weekly run and long run - - August 10th and August. My First Yasso 800 - August 8th. Recovery Run - August 6th.

5

The Runners High!: Rest of week 4 - Aug 28th, Aug 29th and Sept 5th 2006

http://rsonak.blogspot.com/2006/09/rest-of-week-4-aug-28th-aug-29th-and.html

Monday, September 04, 2006. Rest of week 4 - Aug 28th, Aug 29th and Sept 5th 2006. On Monday, Aug 28th; I did my weekly run of 3.5 miles in the gym in around 40 mins. Tuesday, Aug 29th was cross training day and i swam 32 laps followed by some leg press reps for the quads and hamstrings. Posted by Rohit Sonak @ 1:59 PM. View my complete profile. My fourth Yasso 800 - - Aug 31st 2006. Rest of week 3 - Aug 23rd, Aug 26th. My third Yasso 800 - - August 24th 2006. Rest of week 2 - - August 16th, 17th and 21st.

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Pradnya Says..: January 2008

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Monday, January 21, 2008. Martin Luther King: I Have A Dream. I had written this post on Martin Luther King day, but never got around to posting it. Although the blog was supposed to be specific to India move/experiences, it was too difficult to resist putting up this post. So here goes. Every time I hear Martin Luther King's "I Have A Dream" speech, it cuts straight through the heart. If this doesn't bring tears to your eyes, I doubt anything else will. Posted by Pradnya at 7:56 PM. The point of this bl...

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The Runners High!

Monday, September 18, 2006. Week 6 - Sept 11, 13 and 17th 2006. This was going to be the week i was planning on doing my longest run. On Monday, Sept 11th; i did a 6 mile run at about 10:30 pace that included some 400 meter speed reps towards the end . On Wednesday, Sept 13th; i did a 5.5 mile run at 10:30 to 11 min/mile pace . threw in some speed bursts towards the end. My heel felt alright in the race though it hurt bit afterwards . i took some NSAITS tablets and iced it couple of times. Rest of week 4...

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