2nd week with the team....

...and it feels so good! :)

Monday, August 23rd
[morning HR: 48]
AM:
*6 miles progession.
details:
where- Merrifield Road.
average pace/ total time- 6:51/ 41:04.
pace progession- 7:14, 7:07, 7:07, 6:43, 6:36, 6:12.
comments- Good run, but not as fast as we were intending for it to be. Not sure if it was because of the hills, or if we just didn't push things as much as we should have. Definitely felt like I was working during the entire run though. The only parts that started to feel less uncomfortable were the 5th and 6th miles, probably because they are pure downhill.
*4 x strides.
*work capacity circuit.
---ice bath!!---
PM:
*25' stationary bike.
*H core circuit (2 x 30").
*pedestal routine w/ leg lifts (2 sets of 5).
---iced foot!!---

Tuesday, August 24th
[morning HR: 47]
AM:
*5 miles.
details:
where- Boy Scout Camp.
average pace/ total time- 8:35/ 42:55.
comments- If today needed to be a good recovery day, it served it's purpose! :) The entire team ran together today, so it was extremely slow for the first half (as in 9:30 pace!) and then, thankfully, we picked it up some during the second half. But it was a nice location and my body felt strong and relaxed.
*4 x uphill strides.
*big 12.
*4 pull-ups at resistance 4.
---ice bath!!---
PM:
*1 x 60" pedestal routine.
*30' recumbent bike.
---iced foot!!---

Wednesday, August 25th
[morning HR: 48]
AM:
*45' naturally progressing.
details:
where- Trinity River Corridor
average pace/ total time- No garmin?! Felt relaxed, but at a solid pace.
comments- No pain in the foot this morning! LOVE this corridor. Nice to run in the rain some as well!
*leg circuit.
*general strength workout: 8lb dumbbells; 2 x [swiss ball chest press (10), decline push-up (12), I-Y-T raise (10), squat to press (12)], 3 x [curl/calf raises (15), seated swiss ball tricep extensions (8)], 2 x [walking front lunge (10), walking back lunge (10), walking side lunges (10 each), back/diagonal lunges (10), single leg deadlift (8), single leg hip raise (10)].
PM:
---ice bath!!---

Thursday, August 26th
[morning HR: 49]
AM:
*2 mile warm-up, 3 x 1 mile @ race pace, 3' recovery, 1 mile cool down.
details:
where- DBU gravel path.
average pace for hard miles- 6:17, 6:08, 6:05.
comments- Good workout. It was nice having Tabb and Linet to run with with. We kept things under control and worked our way down each mile. Loved how quickly it was over! :)
*4 x strides in spikes.
---ice bath!!---
PM:
*pedestal routine. 2 sets of 30".
*H core routine. 2 sets of 3o".
*30' stationary bike.
*work capacity circuit. 3 sets of 6.

Friday, August 27th
[morning HR: forgot to check it! that's what happens when you sleep til 8! :)]
*60' elliptical.

Saturday, August 28th
[morning HR: 51]
*7 miles with 1,2,3,1,2,3 on a 5' cycle after 15'.
details:
where- White Rock Lake.
average pace/ total time- 7:22/ 51:38.
pace per surge- 6:31, 6:33, 6:12, 6:09, 6:13, 6:01
pace per recovery- 7:33, 7:47, 7:41, 7:31, 7:31, 7:09
comments- Good, comfortable run. 7 miles feels short now. And the surges feel like nothing more than surges. Just simple "pick-ups" in the pace that honestly make the rest of the run feel better.
*cannonball cool down.

Sunday, August 29th
[morning HR: 49]
REST DAY!!!!

Total Mileage for the Week: 28?
Total Number of Runs: 5 runs.