Mon 3/19 - 4 miles steady before practice. 2 mile warm-up / drills / strides. Did 6 x 800m with about 1:30 to 2:00 rest (some walk, then at least 100m jog). Don't remember exact splits, but averaged at or just above 2:30 pace. OK workout, not real motivated to run today, a lot going on, and had to monitor girls doing recovery 800's as well. Just shows that you have to be mentally in to what you are doing to do it well, can't just expect it to happen. Not really pleased with my effort on the day, lacked concentration. 1.5 mile cool-down. Temp in upper 70's-low 80's and humid. (11 miles)
Tues 3/20 - AM practice with girls. 10 min jog / 22-24 min figure 8 workout on turf / 8 min cd barefoot. 5 miles
PM practice - 2 mile warm-up, calves, swings, hurdles, 4 x strides. 1.5 miles with 12 flys (4 x 30yds, 4 x 35yds, 4 x 40yds), with core exercises after 1, 2, 4, 5, 7, 8, 10, 11. 1 mile cool-down 4.5 miles. Warm day - low 80's (9.5 miles for day)
Wed 3/21 - 1 mile easy before practice. Very sore from Flys and lunges, plus lower abdomen/hip flexor area sore and uncomfortable. Had trouble getting started and couldn't push too hard on run. 2 days now. Arlington Ht Rd and back easy (6:30's on way back). 8 x 100m striders, then 1/2 mile jog. Push-ups and planks. (10 miles)
Thurs 3/22 - Got in run with Sheehan before practice (morning loop ext. - 6.5). Then got in some warm-up with girls before practice. Had to go in hall due to Thorguard going off....maybe 1.5 miles. (8 miles)
Fri 3/23 - Morning practice. Girls ran to train station and back. I extended to Palatine Rd, then added loop through Quick's hood. (7 miles)
Sat 3/24 - 2 mile warm-up / calves / swings / hurdles / 4x striders. 3 miles tempo on track (5:16, 5:14, 5:12). Felt relaxed and smooth. Temps in mid 50's and overcast. Added 8 x 200m cut-downs (50-50-40-40-30-30-20) at around :32 each. 15 min cool-down. (8 miles)
Sun 3/25 - B-Day. Took the day off to be with family.
53.5 miles total for week
Tuesday, March 20, 2012
Tuesday, March 13, 2012
Week #11 2012 - March 12-18
Mon 3/12 - 5 miles before practice. 2 miles over hurdles (3-4 per lap), then 2.5 miles on roads. 2 miles wu, calves, leg swings, 4 x striders, 1.5 miles (6 laps) of Flying 40's (12 total), 1/2 mile cool down. (Team pics). Legs - lunges, wall sits, waterpumps. (9 miles)
Tues 3/13 - 5 mile morning loop relaxed with Sheehan (33:30). Then 9.5 miles easy to Fremd and back with girls. Ran back and forth to different groups and ahead at times. Got in miles, but nothing too intense for the day. Parts of run near/under 6:00 pace. (14.5 mile total)
Wed 3/14 - 4.5 miles steady before practice. 2 miles on turf with Lincoln, Singh, Campbell, & Slora. Couldn't get in much running with varsity workout and JV meet at RM right after. Very warm day (upper 70's and sunny). (6.5 miles)
Thur 3/15 - 4 miles before practice on campus loop. Then to Deer Grove for 25 min run and back. About 7-7.5 miles at Deer Grove. (upper 70's...crazy) (11.5 miles total)
Fri 3/16 - 4 miles steady before practice. 2 miles on turf. Striders & drills. 10 x 200m with descending rest (60-60-50-50-40-40-30-30-20). Ran all in 30-32. Felt fast for once this year. Legs felt good, smooth and relaxed. 1 mile cool-down. 4 x 30 fly with JV sprint crew. Upper 70's again. (7 miles)
Sat 3/17 - Missed AM alarm to meet with Sarah Mac for early run before MSL indoor meet. Super bummed and felt really bad. Got there late and started running to find her. Got in maybe 4.5 miles total, then had to get ready to leave. Did get to talk before we left. Plus for the day was great performances at MSL meet. Tess went 2:15, 5:07, and split :59.4 for wins (4.5 miles)
Sun 3/18 - Steady run after sunset. Shorts and no shirt. Amazing weather we've been having. 50+ minutes. (8 miles).
Total miles for week = 60 miles. Little off what I hoped for the week. Saturday's gaff cost me a good solid run. Continue to feel good. Health is good, no major aches or pains, just nice to have strung along 11 solid weeks of running. Just read a great blog this week where a guy talked about the key to successful running and it ended with this equation....TIME/DISTANCE RUNNING x CONSISTENCY = GREATNESS. It's so true. If you can string together some solid weeks, months, and even years you can do some amazing things. That's what I'd like to do again. Feel like I'm at least heading in that direction.
Tues 3/13 - 5 mile morning loop relaxed with Sheehan (33:30). Then 9.5 miles easy to Fremd and back with girls. Ran back and forth to different groups and ahead at times. Got in miles, but nothing too intense for the day. Parts of run near/under 6:00 pace. (14.5 mile total)
Wed 3/14 - 4.5 miles steady before practice. 2 miles on turf with Lincoln, Singh, Campbell, & Slora. Couldn't get in much running with varsity workout and JV meet at RM right after. Very warm day (upper 70's and sunny). (6.5 miles)
Thur 3/15 - 4 miles before practice on campus loop. Then to Deer Grove for 25 min run and back. About 7-7.5 miles at Deer Grove. (upper 70's...crazy) (11.5 miles total)
Fri 3/16 - 4 miles steady before practice. 2 miles on turf. Striders & drills. 10 x 200m with descending rest (60-60-50-50-40-40-30-30-20). Ran all in 30-32. Felt fast for once this year. Legs felt good, smooth and relaxed. 1 mile cool-down. 4 x 30 fly with JV sprint crew. Upper 70's again. (7 miles)
Sat 3/17 - Missed AM alarm to meet with Sarah Mac for early run before MSL indoor meet. Super bummed and felt really bad. Got there late and started running to find her. Got in maybe 4.5 miles total, then had to get ready to leave. Did get to talk before we left. Plus for the day was great performances at MSL meet. Tess went 2:15, 5:07, and split :59.4 for wins (4.5 miles)
Sun 3/18 - Steady run after sunset. Shorts and no shirt. Amazing weather we've been having. 50+ minutes. (8 miles).
Total miles for week = 60 miles. Little off what I hoped for the week. Saturday's gaff cost me a good solid run. Continue to feel good. Health is good, no major aches or pains, just nice to have strung along 11 solid weeks of running. Just read a great blog this week where a guy talked about the key to successful running and it ended with this equation....TIME/DISTANCE RUNNING x CONSISTENCY = GREATNESS. It's so true. If you can string together some solid weeks, months, and even years you can do some amazing things. That's what I'd like to do again. Feel like I'm at least heading in that direction.
Monday, March 5, 2012
Week #10 2012 - March 5-11
Mon 3/5 - 5 miles steady before practice. (6:20 to 6:00 pace). Steady long run with girls to Fremd. Bounced back and forth amongst groups. Finished last 3 miles with boys. 10 miles. good pace 7, 8, 9. (15 miles total for day)
Tues 3/6 - Steady run to Twin Lakes and back, plus loop (6 miles) before practice. Then 1 mile during girls warm-up. Rough day. Really windy and I was really tired today. (7 miles)
Wed 3/7 - 1 mile steady, 2x (5x 150m in :23-:24) with jog straight back (approx. :50), walk after #5. 1/2 mile on track (3.5 miles).
2 miles to Deer Grove + drills. 10 x Pavilion Hill(jog rest) / 800m at tempo (2:29) / 10 x Hill / 800m at tempo (2:30). 1.5m cool-down. (7.5 total) (11 miles total for day)
Thurs 3/8 - Planned a tempo run today, but had to squeeze it in before practice. Didn't have much time. Headed to the track...half mile steady before swiftly upping the pace. 5:54 (sort of a build up mile), then went 5:25, 5:20, 5:19, 5:17. Ran clockwise. Cold (upper 30's) and windy. Got locked into :80's and just stuck it there. Tough day, but felt fairly controlled. Honestly the biggest relief was I felt 100x better than two days ago. No way I thought I'd be able to do this today a couple days back. Just shows how quickly things can change.
Hit Stark with the girls, plus 1 mile on track for cool-down. 4x strider & hurdle drills. (10 miles total)
Fri 3/9 - Easy to steady run. 52:30. Alemars extended through Deer Grove West. Felt pretty stiff in the early going after yesterdays rushed Tempo, but good after a couple miles. (8 miles)
Sat 3/10 - 2 mile warm-up & drills. 16 x 400m with 100m jog (approx. :30 sec.). Ran all in :74-:76, most in :75. Cool (30's) and windy. Felt harder than I had hoped. Not much sleep after late night at York. 1.5 cool-down. (7.5 miles)
Sun 3/11 - Got in a quick run after dinner, pretty late in the evening. (5.5 miles)
Total Miles for Week = 64 miles. Right near my top mileage week of the year. Feeling good. Tired at times, as expected. Need to get in more planned, consistent workouts. Otherwise, very happy with my progress to this point.
Tues 3/6 - Steady run to Twin Lakes and back, plus loop (6 miles) before practice. Then 1 mile during girls warm-up. Rough day. Really windy and I was really tired today. (7 miles)
Wed 3/7 - 1 mile steady, 2x (5x 150m in :23-:24) with jog straight back (approx. :50), walk after #5. 1/2 mile on track (3.5 miles).
2 miles to Deer Grove + drills. 10 x Pavilion Hill(jog rest) / 800m at tempo (2:29) / 10 x Hill / 800m at tempo (2:30). 1.5m cool-down. (7.5 total) (11 miles total for day)
Thurs 3/8 - Planned a tempo run today, but had to squeeze it in before practice. Didn't have much time. Headed to the track...half mile steady before swiftly upping the pace. 5:54 (sort of a build up mile), then went 5:25, 5:20, 5:19, 5:17. Ran clockwise. Cold (upper 30's) and windy. Got locked into :80's and just stuck it there. Tough day, but felt fairly controlled. Honestly the biggest relief was I felt 100x better than two days ago. No way I thought I'd be able to do this today a couple days back. Just shows how quickly things can change.
Hit Stark with the girls, plus 1 mile on track for cool-down. 4x strider & hurdle drills. (10 miles total)
Fri 3/9 - Easy to steady run. 52:30. Alemars extended through Deer Grove West. Felt pretty stiff in the early going after yesterdays rushed Tempo, but good after a couple miles. (8 miles)
Sat 3/10 - 2 mile warm-up & drills. 16 x 400m with 100m jog (approx. :30 sec.). Ran all in :74-:76, most in :75. Cool (30's) and windy. Felt harder than I had hoped. Not much sleep after late night at York. 1.5 cool-down. (7.5 miles)
Sun 3/11 - Got in a quick run after dinner, pretty late in the evening. (5.5 miles)
Total Miles for Week = 64 miles. Right near my top mileage week of the year. Feeling good. Tired at times, as expected. Need to get in more planned, consistent workouts. Otherwise, very happy with my progress to this point.
Subscribe to:
Comments (Atom)