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.