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
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