WEEK #1... OFFICIALLY.

Monday, August 16th
[morning HR: 50]
AM:
*2 mile warm up + 4 mile time trial.
details:
where- Fish Creek Trail.
average pace/ total time (for the time trial)- 6:20/ 25:25.
comments- Felt great up until about 100 meters to go! :) Hahah, nah, it felt good. I'm pleased with the run. Ate a bowl of oatmeal with half a banana and a piece of toast with some peanut butter and raisins about 2 hours before we warmed up, so I know that will work for race days. Main thing I learned was that I need to get in speed for sure. Definitely lacking in the stride/speed area.
PM:
*20' elliptical.
*work capacity circuit. (3 sets of 6, no medicine ball, no pull-ups).
*H core routine. (1 set of 30").

Tuesday, August 17th
[morning HR: 52]
AM:
*5 miles.
details:
where- Norbuck Park.
average pace/ total time- 8:05/ 40: 32.
average HR- 158.
comments- It was enjoyable, but it definitely would have been rough if today had not been recovery. I think all of us felt pretty drained. But it was nice to get on some grass and to have some company for the run. Good conversation always makes time go by a little faster! :)
*4 x strides.
PM:
*pedestal routine. (2 sets of 30", no leg lifts, 30" rest in between sets).
*H core circuit. (1 set, 30" each exercise).
*23' stationary bike.


Wednesday, August 18th
[morning HR: 48]
AM:
*6 miles naturally progessing.
details:
where- White Rock Lake.
average pace/ total time- 7:50/ 47:41 (accidentally ran more than 6 miles so at 6 miles it was a little earlier).
average HR- 166.
comments- Felt heavy and tired today. Definitely had to work on the run. When I turned around at 3 miles we were averaging 8:15 pace for the run so far, but when I finished I felt much better and the pace had gone down quite a bit, so maybe that's the secret?
*leg circuit #1. (only 1 set).
PM:
---ice bath!!---

Thursday, August 19th
[morning HR: 48]
AM:
*15 warm up + 2 x 5' tempo, 3' recovery, 4 x 3' xc effort, 3' recovery.
details:
where- DBU Gravel Path.
total mileage- 6.5 miles.
paces for hard segments- 6:30, 6:32, 6:11, 6:15, 6:10, 6:13.
comments-I'm definitely happy with this workout. We (Tabb, Linet, Susan, and myself) were told to stay together and run 6:30 pace for the 5' segments and 6:10 pace for the 3' segments. The 5' segments felt great. We were able to stay comfortable for them. The 3' ones? Nothing close. Haha! On the first one I checked my watch 1' in and said we were at 6:24 pace and Tabb goes "oh, poop" (but with a different word, ha!). It was classic. But we finished it out and stayed pretty well together. I'm excited to see how close we can stay in a race. This pack running could be huge for our team.
*4 x striders.
---ice bath!!---
PM:
*20' bike.
*work capacity circuit. (3 sets of 6, no pull-ups, no med ball).
*H core routine. (1 set of 30").

Friday, August 20th
[morning HR: 47]
OFF!!!!

Saturday, August 21st
[morning HR: 48]
AM:
*7.4 miles w/ 1,2,2,1,2,2 on a 5' cycle.
details:
where- White Rock Lake.
average pace/ total time- 7:33/ 55:56
average pace per surge- 6:05, 6:17, 6:12, 6:22, 6:04, 6:08
average pace per recovery- 8:08, 7:52, 7:39, 7:49, 7:54, 7:28
comments- Felt great. He told us to keep the surges at tempo pace and not turn them into "sprints", and it made the run as a whole feel great and go by very quickly. This is the most comfortable and relaxed I've felt at these paces. I was even able to have a conversation with Jake during my 3rd surge. Definitely thankful for this run.
*cannonball cool down.

Sunday, August 22nd
[morning HR:
REST DAY!!!

Total mileage for the week: 31 miles.
Total runs for the week: 5.