Wrapping up 2010!

Sunday, December 26th
Total rest day for the first time in a while!

Monday, December 27th
[morning HR: 48]
AM:
*45' aquajog with 5 x 90",60",30" (60"recovery)
PM:
*20 x Around the World core routine
*Jay Johnson's myrtl & back routines
*2 x 45" pedestal routine

Tuesday, December 28th
[morning HR: 47]
AM:
*warm up drills, 2 x 20m neuromuscular drills
*6M easy in 42:31 on the Mt View campus
*6 x 30",30"
--Not too terribly cold, but definitely rainy this morning! Thankful to be back to normal health and energy though. Today's run averaged 7:05 pace and breaks down into 7:28, 7:09, 6:59, 7:03, 6:57, 6:50. 30-30's were alright. Focused on form more so than all-out speed because I think that's part of what tore me up a few weeks back. Paces ranged from 5:10 to 5:15 with the first one at 5:45.
PM:
*30' stationary bike
*45" x H-Core routine
*3 x6 general strength


Wednesday, December 29th
[morning HR: 48]
AM:

*22' easy run, warm up drills, 2 x 20 neuromuscular drills, 2 x 60m strides

*4M tempo on the track in 25:28

*4 x 200m in spikes (200j recovery)

*7' cool down
--For some reason I felt bad (stomach-wise & heavy legs) on the warm up, but it seemed to settle the more we got into things. The tempo was exactly what I wanted it to be... very much under control, but still a good solid run. It was definitely a bit windy, but I'm not going to complain because the rain held off and it wasn't too cold today! :) Finished out with the 200's to practice kicking (my weakness) and was very happy with the progression as I learned to adapt to the pace.
--4M splits: 95, 97, 97, 95 (6:25); 96, 95, 96, 96 (12:49); 94, 94, 95, 96 (19:13); 95, 92, 94, 93 (25:28).
--200m splits: 37, 36, 35, 33.
PM:
*30' cross training (15' bike, 15' elliptical)
--Very glad to have gotten this in. I kept it much more gentle and easy than usual and I feel like a new person now! Ready for the rest of the week of training!

Thursday, December 30th
[morning HR: 50]
AM:

*2 x 45" pedestal routine

*20 x Around the World core routine

*65' aquajog w/ 3 x 5',4',3',2',1' (1' recovery)

PM:

*30' elliptical

*3 x 6 upper body strength

*2 x 10 lower body strength


Friday, December 31st
*warm up drills, 2 x 20m neuromuscular drills
*6M comfortable at Mt View
*6 x 30",30"
--Felt awful today? From the start! I was definitely heavy and weak during the warm up and never really felt like things loosened up. The wind probably didn't help as it was really strong today. Ended up averaging 7:29 pace with a break down of 7:55, 7:25, 7:24, 7:37, 7:30, 7:04.... you can tell when I hit the wind! :)

Saturday, January 1st
*3M warm up
*12 x 1' grass hills, 3' recovery
--No cool down and no neuromuscular drills today. This is the second day in a row that I've not felt quite right... I'm still heavy and weak feeling so I figured it was best to get in the important parts and leave it at that. The hills were good effort and will still give me the strength and form boosts, but they definitely were not as fast as they have been. Time to focus on recovering so I can come back ready to train on Monday!

Total mileage for the week (10' x-training = 1M): 44.5 Miles.
Total number of runs: 4.

And He shall be called Emmanuel.

Sunday, December 19th
[morning HR: 49]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*5M easy in 36:44 on grass at Mountain View College
*5 x 30",30"
--Not a bad run, but still don't feel as strong or as loose as I have been up until this past week. Just a phase that has to pass, I guess?! Paces for the run were 7:45, 7:26, 7:08, 7:19, 7:05 for an average of 7:21. The 30,30's were okay as well, but again, not as fast as I would have liked. Felt like I had good form though? Paces were 4:52, 5:30, 5:29, 5:07, 4:59.
PM:
*2 x 50" pedestal routine
*30' stationary bike
*1 x 30" H core routine
*3 x 6 strength


Monday, December 20th
[morning HR: 51]
*20 x Around the World core routine
*50' aquajog


Tuesday, December 21st
[morning HR: 49]
AM:
*warm up drills
*3M easy on the streets
*2 x 20 neuromuscular drills
*10 x 1' hills 
*5' cool down, stretches
--Still seeing improvements on these, which is nice. I can tell that my body is adapting and learning to use different muscles. Ran on concrete for 2-10 because of the lighting, so paces are significantly faster than they have been: 6:07, 5:41, 5:55, 6:05, 6:11, 6:07, 5:52, 6:07, 6:01, 5:58 for a total of 1.7M hard uphill.
PM:
*30' stationary bike
*LOTS of stretching!
*2 x 50" pedestal routine (second set with leg lifts)


Wednesday, December 22nd
[morning HR: 49]
AM:
*5M comfortable in 37:47 at Central Park in GP
*20 x Around the World core routine
--Never could get warm at all this morning! Definitely was not dressed appropriately for the weather/wind! The run averaged 7:33 pace and broke down into 8:10, 7:41, 7:30, 7:08, 7:16. The last mile was the worst of them all as it was straight into the wind! Passed on the 30,30's this morning and will get them in this afternoon!
PM:
*15' easy in Hull, TX
*2 x 20 neuromuscular drills
*5 x 30", 30"
*3 x 5 leg circuit, 3 x 20 body squats, 3 x 30 heel/toe walks

Thursday, December 23rd
[morning HR: 49]
*15' easy with Jake
*5' easy by myself
*lots of diagonal surges while timing Jake's track workout!

Friday, December 24th
[morning HR: 50]
AM:
*3M warm up
*2 x 20 neuromuscular drills
*400-600-400-200 at goal mile pace
*2M cool down
--Felt awful for the warm up and cool down (as I have for the past few runs?), but managed to get in the workout without feeling bad at all. Very much a welcomed surprise. Hit times of 75, 1:57, 77, 36. Good day, but I'm a little worried about all these 8:30/9:00 pace runs feeling so tiresome.
PM:
*15' easy
*1 x pedestal routine w/ 10 leg lifts


Saturday, December 25th-- MERRY CHRISTMAS!!
[morning HR: 49]
*5M easy in 38:19 with Jake in Dayton
--Averaged 7:39 pace with a breakdown of 8:53, 7:47, 7:52, 7:16, 7:01. Best feeling run I've had in a while. Still not what I was doing a few weeks ago, but definitely better than it's been! Thankful to be running this year though... God has been good.


Total Mileage for the Week (10' x-training=1M): 46 miles
Total Number of Runs: 8

Be thou my vision, O Lord of my heart.

Sunday, December 12th
[morning HR: 48]
AM:
*15 x Around the World core routine
*Jay Johnson's back routine
PM:
*warm up drills
*5M comfortable at Town Lake with Jake
*2 x 20m neuromuscular drills
*5 x 30",30"
--averaged 6:56 pace for a total time of 34:40; paces of 7:38, 7:03, 6:44, 6:38, 6:37. felt nice after the first mile or so. just stiff and uncomfortable getting started.
--much better 30,30's today than i've been doing. paces of 4:43, 4:44, 4:46, 4:44, 4:44. definitely thankful for these! have to keep working and stay healthy though!

Monday, December 13th
[morning HR: 50]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*6M of 2M cut downs at Town Lake
--HARD workout for me? maybe just feeling the effects of taking advantage of yesterday's run? ran 7:21, 6:54, 6:44, 6:38, 6:24, 6:23 for a 6:44 average.
PM:
*20' cross training
*strength/ core/ pedestal routine
*Jay Johnson's myrytl routine

Tuesday, December 14th
[morning HR: 49]
*60' stationary bike
*2 x pedestal routine with leg lifts

Wednesday, December 15th
[morning HR: 49]
*warm up drills
*5M recovery with Jake on sidewalks in San Antonio
*5 x 30",30"
*3 x 30" pedestal routine
---ran SLOW today. just have been feeling extra fatigued and needed a day to keep it chill.

Thursday, December 16th
[morning HR: 51]
*warm up drills
*1.5M warm up, 3M tempo, .5M cool down on treadmill
*1 x 30" H-core routine
*light strength work
*Jay Johnson's myrtyl routine
--ran 8:00 pace to 7:45 for the warm up and cool down; kept the tempo at 6:35 (1st mile), 6:25 average (2nd mile), and 6:15 (last mile). glad to have gotten it in, but it shouldn't have been that taxing?
--planned on a double, but travel and a surprise robbery at our apartment decided to intervene. life happens?!

Friday, December 17th
[morning HR: 51]
*60' stationary bike
*3 x 6 strength
*light core workout


Saturday, December 18th
[morning HR: 52]
*warm up drills
*3M comfortable on the streets
*2 x 20m neuromuscular drills
*8 x 1' grass hills at Flagpole Hill
*5' cool down and some stretching
--PERFECT 3M warm up. very slow still (7:45-8:20 pace), but nice and enjoyable. the hills were definitely draining from the start. i felt really heavy still and just not loose... but i guess that's part of training. paces for today's hills ranged from 5:54 for the last one to 6:12 on the first one. the average pace was between 6:01 and 6:03, so an improvement from last week.

Total Mileage for the Week (X-training: 10'=1M): 42 miles
Total Number of Runs: 5

Time to settle back into training!

Sunday, December 5th

[morning HR: 50]

Rest day... perfect timing as we did not get back to Dallas until 3AM this morning!

Monday, December 6th
[morning HR: 45]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*4M easy on grass at Mt View
--28:18/ 7:04. went by feel with mile paces of 7:21, 7:01, 6:56, 6:55.
*4 x 30",30"
--4:53, 5:12, 5:08, 5:06. don't know if it was the fact that my hands were ICE cold and i wanted to be done or if it was the good sleep i got last night or the lack of brutal wind this morning, but today's run and strides felt very good. i'm definitely thankful for the health God has blessed me with, and excited for the rest of the week! first track workout is tomorrow!!
*cool down drills
>>>>personal note: this is my first run in my new shoes... need to keep track of mileage for them so i get an idea for how long they last!
PM:

*20' stationary bike

*15 x around the world core routine

*weights- strength endurance focus


Tuesday, December 7th
[morning HR: 50]
*warm up drills
*20' easy
*2 x 20m neuromuscular drills
*4 x 800/300 (100j recovery/400j recovery)
--plan was to hit current 10k race pace for the 800's and current 5k race pace for the 300's. this would mean 3:11 and 65, respectively. focused on staying controlled and relaxed, mostly just on enjoying being back at a track!!
--actual times: 3.10, 64, 3.04, 63, 3.01, 62, 2:59, 60. felt great, definitely could have done more but it's nice doing workouts and leaving them confident and not beat up. really excited for the spring!
*8' easy

Wednesday, December 8th
[morning HR: 46]

*15 x around the world core routine

*Jay Johnson's back routine

*55' aquajog w/ downward ladder of 8',7',6',5',4',3',2',1' (1' recovery)

Thursday, December 9th

[morning HR: 47]

AM:

*warm up drills
*2 x 20m neuromuscular drills
*4M comfortable on treadmill at 1% incline
*4 x 30",30" on treadmill at 1% incline (plus time taken to adjust paces)
*.4M to cool down (finished out the mile started by the 30,30's)
*Jay Johnson's myrtyl routine

--started at 8:00pace, worked down to the last 2 miles very comfortable sub 7:00 pace. averaged about 7:05 for the run. 30's were all set to 5:00 pace and i simply started my timer when the pace was set. felt very good today.
PM:
*20' stationary bike
*weights- strength endurance workout

Friday, December 10th

[morning HR: 50]

may be getting sick?

*22' warm up
*warm up drills
*2 x 20m neuromuscular drills
*6 x 1' hard uphill at Flagpole Hill
*10' cool down
*cool down drills
--very poor footing and not a great workout, but definitely still beneficial. noticed a change in my form after the very first repeat. the first one was 6:24 pace, the last one was 5:57 pace... obviously i learned a little during the workout. :) not as fast as it should have been, but a good strength stimulus anyways, i think. the next ones will be better!

Saturday, December 11th
[morning HR: 50]
still have a sore throat and headache? maybe just tired from a stressful week?
Rest day!!
(switched today with next Tuesday, which was supposed to be my day off, in order to recoup from such a taxing week... will cross train on Tuesday now!)

Mileage for the Week (including 10'=1M for x-training): 30
Total # of Runs: 4

First Indoor Meet- KU!!

Sunday, November 28th

[morning HR: 46]

AM:

*warm up drills

*4M easy on grass at Mountain View

-29:22/ 7:20 avg

-progressed naturally with paces of 7:56, 7:09, 7:20 (uphill & into wind), 6:56

*2 x 20m of neuromuscular drills

*4 x 30",30"

-a little better than last time with paces of 5:02, 5:49 (uphill & into wind), 4:57 (downhill & with wind), 5:15

*cool down drills

---a little less foot pain today, and it was not as unbearable on the concrete... good news!
PM:
*strength endurance weights

Monday, November 29th
[morning HR: 47]
*20' stationary bike
*2 x full work capacity circuit
*10 x "around the world" core routine

Tuesday, November 30th
[morning HR: 47]
*warm up drills
*2 x 20m of neuromuscular drills
*4M easy on grass at Mountain View
-29:21/ 7:20 avg
-progressed naturally with paces of 7:47, 7:22, 7:14, 6:56

Wednesday, December 1st
[morning HR: 48]
*warm up drills
*.5M easy on treadmill
*2 x 20m neuromuscular drills
*4M cut downs (70%, 80%, 2x85%) on the treadmill w/ 1% incline
-felt very comfortable and relaxed... loved this workout!! set the paces to 7:30 for the first mile, 6:53 for the 2nd, and 6:35 for the last 2.
*4 x 40",40" (took .75M), finished out the mile for a cool down
-basically the usual 30,30's but i needed the extra 10" to change the paces on the treadmill. set the hard paces to 5:27, 5:20, 5:15, 5:07 respectively.
*strength endurance weights
*12 x "around the world" core routine

Thursday, December 2nd
[morning HR: 49]
Rest day!

Friday, December 3rd

[morning HR: 45]

LONG day of travel.

*32' comfortable on KU's indoor track

Saturday, December 2nd

[morning HR: ?!]

AM:

*8' easy, warm up drills, 8' easy, stretches, 1' easy, 2' tempo, 3' easy, strides

*3k race

--10:40/ 5:43 pace. definitely excited about this race. i felt very relaxed, controlled, and comfortable and just sat on the leader's heels as she would not let me pass. frustrated with the finish because i thought i had another lap left, but still pleased to know i pr'ed and could've still done much better.

*10' easy cool down

PM:

*10' easy, warm up drills, 7' alt tempo/easy down and backs in the hall, 1 x 15m neuromuscular drills, strides

*1200m leg of the dmr

--3:57ish. i'm pleased with this race as well. definitely not as fast as it should have been, but after the experience i feel very confident in my fitness and my ability to run much faster at my next opportunity. definitely could've held pace for another 400m to run a 5:20 mile, so i'm pumped about that at this point in the season.

*8' cool down

Total Mileage for the Week (inc. 10'=1M for x-training): 29

Total Number of Runs: 6

Turkey Trot/ Official Rest from XC Week!!!

Monday, November 22nd

[morning HR: 47]

*10' morning yoga routine

---resting for the next week or so... just wanted to do something to wake up and get loose in the morning!---

Tuesday, November 23rd

[morning HR: 45]

*10' morning yoga routine

*5k turkey trot (19:45)

ps. this was a miserable way to run 19:45... definitely never want to do a "hard" run again without running anything ahead of time!! haha! at least a 5' warm up would be smart!

Wednesday, November 24th

[morning HR: 46]

off!

Thursday, November 25th

[morning HR: 45]

*1.5 miles easy, drills, 3' easy, 2' steady, 1' easy

*5M turkey trot-- Run Thru the Woods in The Woodlands, TX

*1M cool down with jake

30:31, 6:02 pace according to my Garmin (the course was a little long)

felt amazing for the first four miles.. more like a tempo run than a race, but that last mile started with a hill and was straight into the wind... was NOT comfortable after that, haha!

average pace per mile: 6:04, 5:51, 6:05, 6:06, 6:07

Friday, November 26th

[morning HR: 46]

*4M easy with Jake

-nice and relaxed... progressed naturally for paces of 8:34, 8:03, 7:44, 7:31

*1 x 20m neuromuscular drills

*4 x 30",30"

-not as hard as they needed to be. first time doing this and it was not what i expected, will know better next time! paces came out to 5:42, 6:05, 5:29, 5:40.

--altogether it was a nice morning on the grass at Mountain View. my ankle is certainly still a bother, but only a true problem on concrete. no limping at all if i stay on grass right now!

Saturday, November 27th

[morning HR: 50]

total rest!!!

not putting Sunday here... switching things up now so that Sunday will be the first day of my week on this blog! :)

Total Mileage for the Week: 16.5M

Total Number of Runs: 3

(No x-training this week!)

It's time to RACE!!!

Monday, November 15th

[morning HR: 47]

AM:
*20' warm up

*4 x 200m, 2M tempo (12:30), 4 x200m
*20' cool down

*3 x 10 light weights- fast!
comments- not a bad workout at all. very controlled, which was a nice way to start the day! i definitely struggle with these 200's though. also, found out the foot pain is an ankle sprain. will have to keep an eye on it!
---ice bath---

PM:

rest... just some quick stretching.

Tuesday, November 16th

[morning HR: 50]

AM:

*2 x 45" pedestal routine

*50' aqua jog w/ 3 x 3', 90", 30" surges (30" recovery)

PM:

*Jay Johnson back routine

*20' run on the gravel path with matt and jake

*6' ab workout

Wednesday, November 17th

[morning HR: 46]

AM:

*6M easy

*4 x strides

total time/ avg pace- 47:58/ 7:59
pace progression- 8:45, 8:25, 7:55, 7:50, 7:38, 7:25
comments- nice run, but felt a lot more hard than it should've to have been so slow? maybe just because i was wearing so many heavy layers and had the wind against me? who knows! i'm not terribly worried... there are bad days every week, i'd rather get mine out of the way now and have a great day on saturday! :)

Thursday, November 18th

[morning HR: 47]

AM:
*2 x 30" pedestal routine

*30' stationary bike

plenty of stretching this morning!

---traveling to Joplin, Missouri---

Friday, November 19th

[morning HR: 48]

---traveling to Warrensburg, Missouri---

PM:

*6k course run

*4 x quick strides

3.8M in 29:20... averaging 7:44 pace.

LOVE, LOVE, LOVE this course. it's definitely tough and the long, gradual hills will be challenging, but i love the footing and rolling hills! can't wait to get after it and race tomorrow!!!

Saturday, November 20th

[morning HR: 54]

*6K NCAA D2 SOUTH CENTRAL REGIONAL CHAMPIONSHIP RACE!!

22:57... 13th place.

definitely not what we wanted, but i ran hard and have no regrets. just not my day.

time to get ready for track.

Sunday, November 21st

[morning HR: 54]

Rest day.

Total Mileage: 27M.

Total Number of Runs: 5.

Mileage Cross Training: 8M.

Just keeping the ball rolling.

Monday, November 8th

[morning HR: 48]
AM:
*60' aquajog with 3 x 5' hard, 8' hard (1' rest) & 5 x 30" hard (30" rest)

PM:

---ice bath---

Tuesday, November 9th

[morning HR: 49]

AM:

*20' warm up

*6k of 400/200 alternating paces (400m goal @ 80", 200m goal @ 60")

actual paces- 82-86 for the 400's.. most were 84, 70-73 for the 200's.

*12' cool down

comments- mixed feelings about this workout. i left it feeling very good about it at first. we did not hit the times on any of them, but we did not ease up on the intensity and we completed the entire workout with solid effort. the wind was brutal this morning, so i figure that changes times by 1 to 2 seconds. after hearing the coach's comments, though, i'm starting to 2nd guess myself. maybe we had worse of a workout than i thought? i knew it wasn't what we wanted, but i was proud that we completed it and did not give up or slow down when we realized we weren't hitting the times. at any rate, we lived to fight another time... right?

PM:

*light strength work

*2 x 45" pedestal routine

*30' stationary bike

Wednesday, November 10th

[morning HR: 49]

AM:

*6M recovery day at Mountain View Community College
avg paces- first 800m was 10:35 pace!!!, the rest of the miles ranged from 7:17 to 7:32 pace.
comments- nice run. felt great to be on grass and i enjoyed the variety of trails and gentle ups and downs. the first 800m was just a "wake up" so i probably should have tacked on 800m at the end to make it a full 6M run, but i decided my body could use the extra rest these next two weeks?
*4 x relaxed strides
*3 x 10 strength/weight/core work (all done with lighter weights but very fast reps)
---ice bath---
PM:
*Jay Johnson back routine

*stability ball core workout

*30' stationary bike

Thursday, November 11th
[morning HR: 49]
AM:
*60' aquajog w/ 10 x 90" hard, 30" recovery, 30" hard, 30" recovery

PM:

*15' very relaxed run around campus... felt great

*4 x strides

Friday, November 12th
[morning HR: 49]
*23' warm up
*4k time trial on the track
*10' comfortable run
*6 x 200m cruise, 200m float
*7' cool down
total time/ avg pace- 14:43/ about 5:53ish
comments-great morning aside from some digestive issues! :) felt VERY relaxed and comfortable during the 4k. pretty much held it at the same pace the entire run. i probably should've started a little faster as i finished feeling like i could go a few more laps (if it weren't for my desperate need for a bathroom). my arms have been feeling really loose and strong lately- i think the strength work is finally paying off. the 10' were at a decent pace because i felt pretty fresh and light still, and the 200's were great. stayed relaxed but still got after it. very happy with this morning and so thankful to God for this health.

Saturday, November 13th

[morning HR: 49]

*8M run

where- brushy creek trail in round rock, texas!!

total time/ avg pace- 60:18/ 7:32

comments-nice run. spent the first 4.5 with jake easing into the run. turned around with an average pace of 7:55 and just felt good and rolled back. last 3 miles were 6:45 to 7:05. having some weird, strong pains in my left foot and ankle though, so no strides for now. not worth pushing things at this point. just need to make it 7 more days!!

Sunday, November 14th

[morning HR: 51]

Rest day.

Total mileage run for the week: 32M.

Total mileage cross training (10'=1M): 18M.

Total number of runs: 5!!

Heartland Conference Championships... THIS week!!

Monday, November 1st

[morning HR: 46]

AM:

*20' warm up.

*4 x 200m (200m jog recovery), (800m jog recovery), 2M tempo, (800m jog recovery), 4 x 200m (200m jog recovery).

*10' cool down.

*Mucho's strength & core workout.

where- Jackson Middle School track
times- 38, 38, 36, 36, 11:41, 36, 36, 35, 35
comments- good workout. loved how short it was. the 2oo's felt very controlled and the 2M actually felt very relaxed up until the last 800m. pleased with the workout this morning. felt nice and light and strong during my cool down- a nice change from the heavy/ dead legs i've been dealing with lately. also a huge blessing to be able to practice with tabb again---- makes an incredible difference!
---ice bath!!---
PM:

*15' stationary bike, 15' elliptical.

Tuesday, November 2nd

[morning HR: 50]

AM:

*60' elliptical.
(major stomach pains in the morning and storms mid-day kept me from getting to the pool)

PM:

*30' aquajog.

Wednesday, November 3rd

[morning HR: 47]

AM:

*6M naturally progressing.

where- Fish Creek Trail

comments- felt good this morning aside from tight calves (probably from wearing spikes for 5 miles on monday!). the cold weather and rain definitely provided for some good distractions and a nice "wake-up" call! :) no strides this morning on accident... totally forgot about them for some reason?!

PM:

*Jay Johnson back routine.

*strength & core workout.

Thursday, November 4th

[morning HR: 47]

AM:

*core workout.

*60' aqua jog w/ 5 x 5' hard, 2' hard, 30" hard (1' recovery between each).

PM:

off- traveling to Wichita, Kansas!

Friday, November 5th

[morning HR: 49]

AM:

resting... going to be extra fresh for the race this week!

(definitely did NOT sleep well last night. ended up on the fold-out couch for my bed and couldn't fall asleep until 2AM when i finally turned on my zune. bummer!)

PM:

*6k course run in 29:09... LOVE LOVE LOVE this course!!!

*4 x strides.

Saturday, November 6th

[morning HR: 47]

*9' easy, drills, 9' easy, leg swings, 1' easy, 2' uptempo, 3' easy, 3 x strides.

*Conference Championships- 6k race.

*23' cool down.

where- wichita, ks... great course, but several deceiving hills.

total time/ avg pace- 22:18/ 5:58

comments- definitely not the time i was hoping for, but still a good experience. got the chance to practice going out fast (first mile was the most downhill & had the least wind, but came through at 5:36) and had tabb to work with up until the last 800m. the wind/ hill on the last 800 knocked it out of me, but she held strong! a bid upset that i didn't run as competitively as i should've as there was no competition for nearly a minute behind me, but i'll just have to move on and trust the work we've done. got to be ready to throw it all on the line in two weeks...

Sunday, November 7th

[morning HR: 46]

*light core workout.

*3 x 45" pedestal routine.

mileage for the week: 27.

cross training mileage for the week (10'=1M): 18.

total number of runs: 4.

One last week of training before the week of Conference.

Monday, October 25th

[morning HR: 50]

Rest day.

Tuesday, October 26th
[morning HR: 49]
AM:
*2M warm up
*4M alt mile workout between race pace and tempo
*2M cool down
where- mountain view college
total time/ avg pace- 24:16/ 6:04
mile times- 5:54, 6:34, 5:48, 5:59
comments- lots of lessons learned today. definitely need more cold weather workouts- my chest is not used to it. also, i need to learn to run HARD from the start, but to follow the workout plan. i had a good workout today, but it was not what it was supposed to be. the plan was: 5:45, 6:45, 5:45, 6:45. obviously didn't happen. also, i should mention that i stopped for about 30-45" before the final mile. i needed it... not sure if it was just all mental or if it was physical too. maybe next time i'll go somewhere a little more flat and predictable so i can practice feeling these paces.
PM:
*Mucho's strength and core routine

*30' stationary bike

Wednesday, October 27th
[morning HR: 49]
AM:
*50' run on grass at Mountain View Community College
*4 x strides
*2 x 60" pedestal routine
PM:
*core workout
*30' aqua jog

Thursday, October 28th
[morning HR: 51]
*Jay Johnson back routine
*60' aqua jog with 40' steady + 10 x 30" sprint, 30" recovery

Friday, October 29th

[morning HR: 50]

*20' warm up

*4 miles of alt 800m (race pace & tempo pace)

*11' cool down

where-Jackson Middle School track

total time/avg pace- 25:10/ 6:17

800m splits- 2:51, 3:20, 2:54, 3:30, 2:49, ?, 2:54, ?

comments- i don't remember jake calling my splits for the last 2 "tempo" 800's, but i believe the 3:30 was definitely the slowest. not terribly pumped about the workout, but i will take the positives from it and leave it at that. got in 4M worth of work at a decent pace, got in another workout in the cold weather. got in 2M at race pace without any truly significant recoveries. leaving it there- staying positive. now is not the time to start getting too critical!

PM:

*30' stationary bike

*core workout

Saturday, October 30th

[morning HR: ??]

AM:

*7M run at white rock lake

total time/avg pace- 54:30/ 7:46

*4 x strides

PM:

*Mucho's strength and core workout

*Jay Johnson's myrtl routine

Sunday, October 31st

[morning HR: 52]

Rest day.

Mileage for the week: 29 miles.

Mileage of x-training (10'=1M): 15 miles.

Number of runs: 4.

Getting more used to this 3-day cycle.

Monday, October 18th

[morning HR: 49]

AM:

*5M naturally progressive on Merrifield Road

*4 x strides on grass

avg pace/ total time- 6:28/ 32:20

avg pace per mile- 7:25, 6:54, 6:27, 5:53, 5:42

comments- good run. felt tired jogging over to merrifield, but tried to shuffle through it so i could feel warm enough to run a decent pace from the start. it worked! felt really relaxed for the first 3 miles, then figured i should go since i won't be running again until wednesday. crazy to think that i can run the last 2 miles of a 5 mile run an entire minute faster than my high school pr now. hahah!
*3x6 general strength... not as heavy!
---ice bath---

PM:

*30' stationary bike

*2 x 45" pedestal routine

(felt good. not too tired and not sore at all.)

Tuesday, October 19th

[morning HR: 53]

AM:

*60' aquajog w/ 2 sets of 10 x 1' hard, 1' recovery

(exhausted and weak from the start. not sore, just drained- if that makes sense.)

PM:

*Jay Johnson back routine

*1 x 45" H core routine

*1 x 45" pedestal routine

*30' stationary bike

(still worn out. eating extra today... hopefully it helps)

Wednesday, October 20th
[morning HR: 47]
AM:
*2M warm up
*4 x 1M at race pace, 2' rest
*1.75M cool down
where- Fish Creek Trail
mile times- 6:05, 5:56, 5:56, 5:52
comments- not a bad workout at all for how weak i've been feeling. definitely ran them the hard way... pushed it too hard the first 800m of each mile and then paid for it on the last 800m! but finally learned my lesson for the last rep and it felt much better! so glad to have another workout in!
*general strength workout
(ice bath. and definitely ate too much last night!)

PM:

---massage. crazy painful, but so needed.---

Thursday, October 21st

[morning HR: 48]

AM:

*6M run

where- mountain view community college

avg pace/ total time: 7:37/ 45:41

avg pace per mile-9:01, 8:21, 7:25, 7:07, 6:52, 6:54

comments- random sore spots on my legs (not even full muscles... just random spots!) from last night's massage. definitely felt more loose in my shoulders though which was nice. perfect place to run in the mornings for an easy day. almost entirely on grass and great footing.

*4 x strides

PM:

*30' stationary bike

Friday, October 22nd
[morning HR: 48]
*60' aquajog w/ 3',5',7',7',5',3' and 5 x 30"hard,30"recovery

Saturday, October 23rd

[morning HR: 51]

AM:

*9' easy, drills, 1' easy, 2' up tempo, 4' easy

*4 x 800m cruise w/ 200m jog recovery, 2 x 800m hard w/ 3' jog recovery

*5k cool down

where- Jackson MS

times- 2:52, 2:53, 2:52, 2:53, 2:45, 2:44

comments- nice workout... went by extremely fast with such a quick recovery. all in all, no complaints. a bit windy today, but not bad enough to ruin things. was nice to get on the track for a change though!

PM:

*Mucho's core workout

*2 x 45" pedestal routine

Sunday, October 24th

[morning HR: 52]

AM:

*5M at Mountainview Community College

avg pace/ total time- 7:42/ 38:35

avg pace per mile- 9:39, 7:32, 7:12, 7:15, 6:57

comments- got to run with jake for the first three miles!! the second mile was too big of a jump in pace for me and got me out of breath pretty fast. had to ease up some on the 4th mile but felt good after i got my feet back underneath me!

*4 x strides
PM:
*30' stationary bike
*1 x 45" H core routine

total mileage for the week: 31M.

total mileage in x-training (10'=1M): 18M.

total number of runs: 5 runs.

Chile Pepper Week!!

Monday, October 11th
[morning HR: 50]

AM:
*60' aquajog w/ 30",1',2',3',4',5',6' ladder & back down (1' rest)

PM:

*30' hard stationary bike

*3 x 8 lower leg strength

*3 x 8 chin-ups and dips

*1 x 60" pedestal routine

Tuesday, October 12th

[morning HR: 51]
AM:
*4M run
details:
where- golf course in Grand Prairie
avg pace/ avg pace per mile- 7:36/ 8:22, 7:30, 7:25, 7:06
comments- felt pretty good, but my shoes are soaked now!! will definitely have to find a different golf course for my easy runs. this one was not well-maintained and was a hassle to get around on. thankful to get in another run though!!
*4 x strides
*1 x 60" pedestal routine
*20' aquajog (just to get in 6M worth of work for the morning)
PM:

*Jay Johnson's back routine

*the big 12

*30' stationary bike

Wednesday, October 13th

[morning HR: 48]

---dizzy/ light headed in morning---

AM:

*1.5M warm up

*3M of 3',2',1' alternating between race pace and recovery

details:

where- Fish Creek Trail

avg pace/ avg pace per segment-6:39/ 5:50 (3'), 8:01 (2'), 5:59 (1'), 7:43 (3'), 5:50 (2'), 8:25 (1'), 5:56 (3'), 8:07 (2'), 5:39 (1'), 6:48 (2'... finishing out 3M)

comments- i actually kind of liked this workout. the 3' segments were tough, but when they were over, the next 9' went by like nothing. it would be a fun workout to do with a partner, i think. definitely could've gone farther today... maybe i should've gone harder on the recovery segments? i'll know better next time!

*1.5M cool down

PM:

*5' bike to warm-up

*3 x 6 general body strength (slow)

*30' progressive bike

Thursday, October 14th

[morning HR: 50]

---dizzy/ light headed in morning---

Rest day for health's sake?

Friday, October 15th

[morning HR: 49]

*5k easy course run in Fayettville, Arkansas

comments- felt pretty horrible. was ready to stop about 800m in. just heavy legs and and tight chest and arms. maybe i'm just tired from not working out yesterday and sitting on a bus all day. not worried about tomorrow though. bad days come... but they also go. :)

Saturday, October 16th

[morning HR: 57]

*16' warm up, drills, 2' easy, 2' tempo, 4' easy, 2 x strides

*5k race

total time- 18:23

avg pace per mile- 5:59, 5:53, 5:57

comments- learned my lesson the hard way today. ALWAYS listen to your coach. get out hard when the race is big and course is narrow. felt great during the second mile, so just have to get out well enough for that to be worth something.

Sunday, October 17th

[morning HR: 54]

Rest day.

Total mileage for the week: about 19.

Total mileage in x-training (10'=1M): 15.

Total number of runs: 4.

End of the healing week,

beginning of the return to training!

Monday, October 4th
[morning HR: 50]
AM:
*2 x 45" pedestal routine
*60' aquajog w/ 3 x 5',7' hard (1/2 recovery)
PM:
*jay johnson back routine
*30' steady bike (not relaxed)

Tuesday, October 5th

[morning HR: 47]

AM:
*3 x 6 weight circuit
*3 x 8 leg circuit
*1 x 60" H core routine
*60' steady aquajog

PM:

*30' stationary bike w/ 10",15",20",25",30",30",25",20",15",10"

Wednesday, October 6th

[morning HR: 48]

AM:

*3 mile run

where- perfect dirt path in Katy on the George Bush Trail

average pace- 7:49

comments- legs felt strong, arms felt strong, run felt amazing... but... totally out of breath. just so thankful to be running again though. it was gorgeous outside and felt so nice to be in it. foot still hurts but not to the degree that it had gotten to.

*22' stationary bike (just to finish out my usual 45' worth of work for Wed.)

PM:

*15 mile bike with Jake on George Bush Trail

Thursday, October 7th

[morning HR: 50]

AM:

*1.5 mile warm-up

*2.5 mile tempo

where- dirt path on George Bush Trail in Katy

avg pace/ avg pace per 800m- 6:30/ 6:42, 6:34, 6:32, 6:26, 6:19

comments- another cold morning! body still felt pretty good, but my stomach was not on schedule today. glad to have gotten it in anyways though!

*1 mile cool down

*4 x strides

PM:

*10' shakeout in Hull with Jake

*2 x 8 leg strength circuit

*2 x 45" pedestal routine

Friday, October 8th

[morning HR: 52]

rest day!!

Saturday, October 9th

[morning HR: 49]

*4 miles with Jake in The Woodlands

avg pace- 7:13

comments- we ran later in the morning so i was nice and awake. felt good... just eased into and got to running at a pretty solid pace. happy with it!

*2 x pedestal routine with 5 leg lifts

Sunday, October 10th

[morning HR: 51]

AM:

*1.5M warm-up

*3M tempo + 4 x 1' hard, 2' recovery

details:

where- paved, winding trails in The Woodlands

avg pace/ avg pace per mile- 6:18/ 6:18, 6:22, 6:13

avg pace for 1' segments- 5:23, 5:30, 5:17, 5:24

comments- felt a little heavy and weak on the warm up, but must've pulled it together enough to get the job done. good workout for a solo run on a iffy stomach though. definitely liked doing the 1' segments right after the tempo.

PM:

*3 x 6 weights circuit

*1 x 60" H core routine

*30' steady stationary bike

total miles run for the week: 19

total miles x-training (10'=1M): 41

total number of runs: 5

week 2 of the pure training phase!

Monday, September 27th
[morning HR: 49]
AM:
*20' warm up... came out to 2.3 miles
*2 x 1 mile, 2 x 800m on the track
paces according to my garmin (slower than the times that were called out on the track, so realize that the actual times i hit were not this fast): 5:48, 5:35, 2:53, 2:51
*20' cool down... came out to 2.1 miles
*general strength workout
comments- not a good day for me, physically. peed on myself 3 times during the workout (1st time for that), felt like i was running on sticks for legs and bricks for feet, and never did get warm at all. gloves and ear covers are going to be crucial for me this year. excuses and negative attitude aside, i have to remember that i at least got in 7 miles worth of running and 3 miles worth at race pace or better. may not have been what i expected or wanted, but it was at least something.
PM:
*core workout
*30' bike with 6 x 15" all out, 45" recovery (in place of the hill sprints the rest of the girls got in)

Tuesday, September 28th
[morning HR:53]
AM:
*3 x 30" pedestal routine
*60' aquajog w/ middle 50' steady
PM:
*2 x 30" H core circuit
*30' stationary bike

Wednesday, September 29th
[morning HR: 50]
AM:
*big 12
*60' aquajog w/ 15 x 2:30 hard, 1:00 recovery
PM:
*35' bike w/ 5 x 2' hard, 1' normal
*2 x 10 pull ups & dips
*2 x 10 body squats & 6 single leg squats

Thursday, September 30th

[morning HR: 52]

AM:

*weight workout (ladders of 6-5-4-3-2 reps alternating between lat-pull down/bicep curls, tricep extensions/bench press, chest press/rowing/fly machine; 3 x 6 leg press/ knee extension/ hamstring curls; 3 x 15 single leg calf raises/ double leg calf raises)

*2 x 45" pedestal routine w/ extended arms

*60' aqua jog w/ 7', 6', 5', 4', 3', 3' surges (equal rest)

PM:

*30' steady stationary bike

Friday, October 1st

[morning HR: 48]

AM:

*60' aquajog w/ 9 x 3' hard, 1' recovery, 1' all out, 1' recovery

PM:

*20' easy bike on the McNeil XC course

*2 x 45" pedestal routine

Saturday, October 2nd

[morning HR: 49]

*30' hard bike with intervals

Sunday, October 3rd

[morning HR: 49]

*2 x 30" H core routine

*3 x 6 general strength circuit with heavier weights

*90' relaxed stationary bike (stopping to stretch IT band every 30')

total miles of running for the week: 7M.

total "miles" of x-training for the week (10'=1M): 51M.

number or runs: 1.

number of doubles: 5.

Getting back to the basics.

After three weeks straight of racing, it's time to get back to training.
We now have 4 weeks to prepare for our next meet.

My new focus is the Regional Championships.
After this weekend, I am more committed than ever to putting forth a solid fight to get to Nationals on that day.

This week will be a bit off, as I am trying to allow some tendinitis issues to heal.

Monday, September 20th
[morning HR: 52]
AM:
*60' aquajog w/ 10' uptempo, 5' steady, 10 x 2' HARD, 1:30 recovery, 10' steady
(this workout was intense. i was told before i started that the girls who did this on the track today had a very impressive practice, so i wanted to be sure i got in an equivalent work load. every 2' segment i pictured myself covering the last 1k of our regional course. talk about motivation.)
PM:
*3 x 6 pull-ups and dips (SLOW)
*1 x 10 rowing and chest press (SLOW)
*30' steady stationary bike
*3 x 20 med ball crunches and med ball russian twist (on a stability ball)

Tuesday, September 21st
[morning HR: 53]
AM:
*2 x 45" H-core circuit
*80' aquajog w/ diagonals for the last 20'
PM:
*30' stationary bike

Wednesday, September 22nd
[morning HR: 50]
AM:
*6 miles at Trinity River Corridor
average pace per mile- 9:24, 9:02, 8:41, 8:33, 7:31, 7:18
comments- one of my least favorite runs of the year. but without those days, what would make the good runs so perfect? it was supposed to be uptempo for the last 2 miles, but i struggled with the footing and did not want to push things with my health right now. still feeling sick and still having pain in the foot, so with tomorrow being the more important workout, i decided to just 'get through' today's run. just have to keep being patient and trusting God. His ways are higher than mine. He's been good thus far, and i know He is faithful.
*3 x 6 pull-ups and dips
*1 x 10 rowing and chest press
*3 x 20 med ball crunches and med ball russian twists (on a stability ball)
*3 x 30" front and back planks on a stability ball
PM:
*30' stationary bike

Thursday, September 23rd
[morning HR: 49]
AM:
*2 mile warm up, 4 mile tempo run, 2 mile cool down at Fish Creek Trail
average pace/ total time- 6:15/ 24:58
average pace per mile- 6:31, 6:17, 6:05, 6:07
comments- perfect. absolutely perfect. smooth and comfortable. and it definitely should not have been, as i have been feeling so sick and weak and my foot was the worst yet during our warm-up. but as soon as we started the tempo, for 25 minutes everything was perfect. the weather, my body, my thoughts were clear and positive, and i could not be more thankful to have the God i have on my side. these are the days i keep training for. days like today are what make this sport so great.

PM:

*30' stationary bike

Friday, September 24th

[morning HR: 52]

*core work

*60' aquajog with 1',2',3',4',5',5',4',3',2',1' (1' recoveries) and 10 x 30" hard, 30" easy

Saturday, September 25th

[morning HR: 50]

*70' run- 15' warmup, 1,3,10,1,3,5 surges on a 5' cycle, 15' cool down

where: treadmill at 1% incline

average paces: warmup- 8:30 to 7:45, 1' and 3' surge- 6:31, 10' surge- 6:27, 1',3',5' surge- 6:18, all recoveries- 7:47, cool down- 7:30

comments: felt so comfortable. most relaxed long run "workout" i've done and i couldn't be more thankful considering i was on a treadmill and had no music! thankfully i had some football games to watch for the first 40' and some good conversation for the last 30'! foot still hurts though?

*cannonball cool down

*3 x 6 dips & pull-ups

*1 x 10 chest press, rowing, knee extension, leg curl

*3 x 20 med ball crunches & med ball russian twists on stability ball

Sunday, September 26th

[morning HR: 53]

Rest day!!!

Total miles for the week: 23.

Total number of runs for the week: 3.

MSSU Week!

Monday, September 13th
[morning HR: 49]
AM:
*2 mile warm-up
*4 x 1 mile with 2:00 rest with Tabb (and Susan and Linet for part of it)
details:
where- DBU gravel path
average pace per mile- 6:15, 6:09, 6:10, 6:14
comments- not as brutal as i expected, but obviously we only hit the first two goal times (the plan was 6:15, 6:10, 6:05, 6:00). definitely a hard workout, but hopefully next time around we'll be able to knock out all four on pace. glad to have tabb with me... not sure i would've finished the last rep if i hadn't!
*2 mile cool-down
*general strength workout
---ice bath!!---
---bone stimulator---
PM:
Rest.

Tuesday, September 14th
[morning HR: 54]
AM:
*2 x 45" H core routine
*70' aquajog w/ 10 x 5' steady, 1' easy and 5 x 3o" hard, 30" easy
PM:
---ultrasound---
*20' run

*4 x relaxed strides
*3 x 30" pedestal routine.

Wednesday, September 15th
[morning HR: 51]
*6 miles w/ middle two miles steady with Tabb
details:
where- DBU grass track and gravel path
average paces- 8:19 (first 2 miles), 7:03 (middle 2 miles), 8:03 (last 2 miles)
comments- decent run. i don't like doing daily runs with other people though; it was hard for me to run the first and last 2 miles with someone... i felt like i was pulling them and forcing myself to slow down. my foot was extremely painful up until about the 30' mark, and then i didn't notice it anymore. the pain kicked back in as soon as we finished though. just have to really be smart about all of this. smart about training and smart about health. there's going to have to be a balance?
*general strength workout
---iced foot twice---

PM:

---ice massaged foot twice---

*45' aquajog
---ice massaged foot---

Thursday, September 16th
[morning HR: 50]
*2 x 45" H core routine
*60' aquajog with 8 x 35" all out, 55" recovery
---walking boot today... no pain in the boot, just in shoes and barefoot!---
---ice massage---
---voltaren gel---

Friday, September 17th

[morning HR: didn't get it...]

*25' course run

Saturday, September 18th

[morning HR: 57]

*8' easy, warm up drills, 8' easy, leg swings, 1' easy, 2' uptempo, 4' easy

*5k race

details:

where- mssu stampede course... joplin, missouri

total time- 18:07

average pace per 800m- 5:41, 5:44, 6:04, 6:05, 6:18, 6:04, 5:35 (obviously not a full 800!)

notable splits- 5:47 (1600), 11:47 (2 miles), 14:55 (4k), 17:57 (3 miles)

*23' cool down

Sunday, September 19th

[morning HR: 52]

REST DAY.

total miles for week: about 28

total number of runs: 5

CMSU Week!

Monday, September 6th

[morning HR: 50... these days of rest have helped get it back down!!]

AM:

*3 x 30" H core routine.

*75' aquajog with 10 x 5' H, 1' R, 10 x 30" H, 30"R.

PM:

*25' run on grass track.

*4 x strides. wore my new flats. love them!

*3 x 8 work capacity circuit.

Tuesday, September 7th

[morning HR: 49]

AM:

*2 mile warm, 2 x 5' tempo, 3' recovery, 4 x 3' race pace, 3' recovery, 3 x 1' fast, 90" recovery, 1 mile cool down.
details:
where- DBU grass track (for the warm up and cool down), DBU gravel trail (for the workout)
average pace/ total time- 7:39/ 45:09.
total distance (warm up and cool down included)- 8.9 miles
paces per hard segments- 6:41, 6:43, 6:15, 5:58, 6:00, 6:04, 5:54, 5:34, 5:17.
comments- Great workout compared to the last time we did this. Felt much stronger and more confident. The rain made the gravel a little loose and set us up for some slick turns on the bridges and tight loops on the trail, but the extra stabilizing work was good for us I'm sure. Definitely have some tight calves now! :)
---ice bath!!---

PM:
*3 x 30" pedestal routine.

*30' cross train.
---iced foot in trashcan 3 times on a 10' cycle before bed---

Wednesday, September 8th

[morning HR: 50]

AM:

*6 miles.
details:
where- Treadmill (incline at 1%... always heard that was better for your knees and such?).
total time- 47:00.
comments- Nice run. Felt more challenging than I expected it to though. Started around 8:27 and bumped it up one or two every half mile so that the last half mile was at 7:19. Never got things too fast, but the majority of the run was sub 7:45 so it was still solid work for me.

*general strength workout.
PM:
---bone stimulator---

Thursday, September 9th

[morning HR: 48]

AM:
---used voltaren gel on foot before AM run---

*5 miles.
details:
where- Boy Scout Camp.
average pace- recovery...
comments-very tight and still sore this morning. took today as a chance to let the "work" from earlier this week soak in and allow my body to recover a little more before tomorrow's race.

*4 x uphill strides.
---ice bath!!--- (best ice bath yet... 49 degrees with the whirlpool going. felt amazing)

---bone stimulator---

PM:

---iced foot 12' on, 12' off x 2---

---bone stimulator---

Friday, September 10th

[morning HR: 53... couldn't get it lower, got 56/57 mostly!]

AM:

*5' easy run (just to stretch!)

---bone stimulator---

PM:

*8' easy, warm up drills, 8' easy, leg swings, 1' easy, 2' uptempo, 3' easy, strides, 4k race, 20' cool down.

details:

where- Central Missouri State University golf course... Warrensburg, MO (Regional Race Site!!!)

average pace/total time for race- 6:01/ 15:19

800m times- 2:50, 3:06, 2:55, 3:00, 3:13, 0:14

comments- Good race. Loved the course... I think rolling hills are one of my favorite types of runs. I broke down about the same place I did last week, so endurance is going to have to be my focus for a while. I found it difficult to push myself without a bunch of girls in front of me or beside me to "compete" with, but it was fun to be up front again. Overall, happy with the race and still learning more!

*3 x 8 work capacity circuit.

*cannon ball cool down.

---bone stimulator---

Saturday, September 11th

[morning HR: 51]

AM:

*70 minutes.

details:

where- around town in Joplin, MO (stayed on concrete)

average pace- recovery...

comments- great run with linet and tabb. loved it and definitely needed the recovery. feeling the effects of yesterday's race!

---bone stimulator---

PM:

---bone stimulator---

Sunday, September 12th

[morning HR: 51]

AM:

---bone stimulator---

Total Miles for the Week: about 38.

Total Number of Runs: 5.

MSU 4k this week.

Monday, August 30th
[morning HR: 49]
AM:
*2 mile warm up, 4 mile tempo (aim for 6:40), 1 mile cool down.
details:
where- Fish Creek Trail
average pace/ total time- 6:39/ 26:37
mile splits- 7:00, 6:40, 6:30, 6:27
comments- Felt nice and controlled. Turned into more of a progression run on accident because the first mile came out so slow. None of us had on a garmin today so we were completely in the dark on pace until we came through that first mile!
---ice bath!!---
PM:
*30' stationary bike.
*3 x 8 work capacity.

Tuesday, August 31st
[morning HR: 51]
AM:
*5 miles easy.
details:
where-DBU grass track
average pace/ total time- 8:28/ 42:22
average heart rate- 166
comments- wow. i was shocked this morning. i had no soreness or fatigue (or so i thought), but my heart rate shot straight up and never came down. so much for getting in a run at a decent pace! but the grass was good for my foot and i'm sure keeping my heart rate in check (for a change!) will do some good!
*4 x strides in spikes.
*general strength workout.
---ice bath!!---
PM:
*H core routine- 2 x 30" (changed the back plank to a glute bridge and the side plank to side crunches in order to give my foot total rest)

Wednesday, September 1st
[morning HR: 48]
*6 mile run
details:
where- Trinity River Corridor
average pace/ total time- 7:58/ 47:40
progression by mile- 8:52, 8:25, 8:16, 7:51, 7:24, 6:59
average HR- 159
comments- Felt much better than yesterday! Didn't hear my watch beep to say that my HR was above 170 until I separated from the other girls (about 3 miles into the run). After that just tried to keep the HR steady and get in a decent effort. Ran the last 1/4 mile with Zach in order to take the place of "pre-race day" strides... worked perfectly!
*leg circuit x 2
---ice bath!!---

Thursday, September 2nd
[morning HR: 51]
PM:
*8' easy run, warm up drills, 8' easy run, leg swings, 1' easy, 2' uptempo, 3' easy running.
*4k race.
details:
where- soccer complex in Whichita Falls, TX
average pace/ total time- 5:58/ 14:55
comments- Learned a lot... as is usually the case for the first race of a season! Learned to be aggressive from the start. Get your foot in the door early, give yourself a chance, and trust your fitness. I started struggling with about 1200m to go, but that will come with time. I learned not to over-eat on race day just because you have a race! :) A normal day's diet is just fine... otherwise you'll feel pretty miserable going into things! I think for now my biggest things to improve upon are my competitiveness and my mental toughness. If I can get stronger in those 2 areas, next time I feel weak with 1200 to go, I will be so set on not getting passed and so focused/ determined that I (hopefully) won't fall behind. 12 weeks to become a racer... starting now! (ps. I'm pleased with the race... very thankful for the chance to run and for the health! so don't think I'm disappointed! Definitely not the case!)
*20' cool down (pretty solid pace)
*3 x 8 work capacity circuit.
*canonball cool down.
*warm down drills.

Friday, September 3rd
[morning HR: 52]
*2 x 30" H core routine.
*60' aquajog w/ 10 x 2:30H,30"recovery, 10 x 30"H,30"recovery.
(absolutely no pain in foot at all so far today... GOD IS GOOD!!!!!)

Saturday, September 4th
[morning HR: 51]
*general strength workout.
*90' aquajog w/ 30' steady, 30' moderate, 30' hard.

Sunday, September 5th

[morning HR: 52]

REST DAY!!

Total Mileage for the Week: 25 miles.

Total Number of Runs: 4.