Week #16 2012 - April 16-22

Mon 4/16 - 2 mile wu / calves / swings / hurdles.  8 x 800m at tempo effort (with :30 100m jog recovery).  Hit 2:44-2:40 for all.  Very windy on track.  Effort was good, but not great.  Maybe it was the wind, but thought times should have been closer to 2:35/:36. Not 100% focused today.   2 mile cd.  (8 miles)

Tues 4/17 - Had to squeeze in quick run before hosting tri meet.  3 miles to Palatine Hills.  Quick stretch.  Did 8 x hill on bike path.  Not 100% of distance...likely 250m of or so.  Ran 38, 38, 37, 37, 37, 37, 37, 35. Jog back for rec.   (about 14:00 total)  First time I ever tried this hill.  Ran pretty hard...definitely a good effort.  Steady 3 miles back to PHS.  (7 miles)

Wed 4/18 - Stayed at track while distance crew headed to Reimer and back.  Took Chamberlain and Portillo through track workout, as they are nursing injury.  Did 2x 150, 2x 200, 2x 250, 2x 300, 2x 250, 2x 200, 2 x 150.  Mile pace or so on way up, quicker on return. (Jog across tuff for rec.)  Pretty tough after Tuesdays workout  1 mile cool-down on turf  (6 miles)

Thur 4/19 - 2 mile wu / calves / swings / hurdles / 2 strides.  4 x 1000m at tempo with :60-:70 rec.  Ran 3:14-3:12 (low to mid 4:20 mile tempo pace).  6-7 rec jog, then 8 x 200m with cutdown rest (50-50-40-40-30-30-20)  Hit most in :32-:33 relaxed.  1 mile cd   Leg exercises - lunges, waterpumps, wall sits, leg extensions. (7.5 miles) 

Fri 4/20 - Easy running today with girls during pre-meet.  Much needed after three pretty hard days in a row and very little sleep this week.  Definitely feel very worn down.  Must get better sleep to do the training I want to do.  Left shin sore.  Not sure if it's new shoes (Nike Zoom Elite 5) or track work...likely track work.  (4 miles)

Sat 4/21 - Squeezed in a quick run around the Lake, after Palatine Invite and before heading to surprise B-day party.  Got in a solid 45 min.  Surprisingly felt good after standing at a meet all morning and driving 35 min back to CL.  Pretty jacked after some good PR's for the distance crew helped add some pep.  (7 miles)

Sun 4/22 -  Much needed rest day.  Still wiped out from planning and organizing these meets and all the other work I need to do.  2 down, 3 to go over the next 8 days..  I hope I make it. 

Unfortunately another down mileage week. 40 miles total.  Need to get in a solid long run and add some more miles before practice.  Lower left shin sore on and off, need to ice and get onto some soft surfaces. 

Definitely struggling to get the rest needed to get in the extra miles.  Feel better we've got 2 meets out of the way.  Just have to make it through this stretch the best I can and then get back to work.