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