9.05.2010

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.

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