First Indoor Meet- KU!!

Sunday, November 28th

[morning HR: 46]

AM:

*warm up drills

*4M easy on grass at Mountain View

-29:22/ 7:20 avg

-progressed naturally with paces of 7:56, 7:09, 7:20 (uphill & into wind), 6:56

*2 x 20m of neuromuscular drills

*4 x 30",30"

-a little better than last time with paces of 5:02, 5:49 (uphill & into wind), 4:57 (downhill & with wind), 5:15

*cool down drills

---a little less foot pain today, and it was not as unbearable on the concrete... good news!
PM:
*strength endurance weights

Monday, November 29th
[morning HR: 47]
*20' stationary bike
*2 x full work capacity circuit
*10 x "around the world" core routine

Tuesday, November 30th
[morning HR: 47]
*warm up drills
*2 x 20m of neuromuscular drills
*4M easy on grass at Mountain View
-29:21/ 7:20 avg
-progressed naturally with paces of 7:47, 7:22, 7:14, 6:56

Wednesday, December 1st
[morning HR: 48]
*warm up drills
*.5M easy on treadmill
*2 x 20m neuromuscular drills
*4M cut downs (70%, 80%, 2x85%) on the treadmill w/ 1% incline
-felt very comfortable and relaxed... loved this workout!! set the paces to 7:30 for the first mile, 6:53 for the 2nd, and 6:35 for the last 2.
*4 x 40",40" (took .75M), finished out the mile for a cool down
-basically the usual 30,30's but i needed the extra 10" to change the paces on the treadmill. set the hard paces to 5:27, 5:20, 5:15, 5:07 respectively.
*strength endurance weights
*12 x "around the world" core routine

Thursday, December 2nd
[morning HR: 49]
Rest day!

Friday, December 3rd

[morning HR: 45]

LONG day of travel.

*32' comfortable on KU's indoor track

Saturday, December 2nd

[morning HR: ?!]

AM:

*8' easy, warm up drills, 8' easy, stretches, 1' easy, 2' tempo, 3' easy, strides

*3k race

--10:40/ 5:43 pace. definitely excited about this race. i felt very relaxed, controlled, and comfortable and just sat on the leader's heels as she would not let me pass. frustrated with the finish because i thought i had another lap left, but still pleased to know i pr'ed and could've still done much better.

*10' easy cool down

PM:

*10' easy, warm up drills, 7' alt tempo/easy down and backs in the hall, 1 x 15m neuromuscular drills, strides

*1200m leg of the dmr

--3:57ish. i'm pleased with this race as well. definitely not as fast as it should have been, but after the experience i feel very confident in my fitness and my ability to run much faster at my next opportunity. definitely could've held pace for another 400m to run a 5:20 mile, so i'm pumped about that at this point in the season.

*8' cool down

Total Mileage for the Week (inc. 10'=1M for x-training): 29

Total Number of Runs: 6

Turkey Trot/ Official Rest from XC Week!!!

Monday, November 22nd

[morning HR: 47]

*10' morning yoga routine

---resting for the next week or so... just wanted to do something to wake up and get loose in the morning!---

Tuesday, November 23rd

[morning HR: 45]

*10' morning yoga routine

*5k turkey trot (19:45)

ps. this was a miserable way to run 19:45... definitely never want to do a "hard" run again without running anything ahead of time!! haha! at least a 5' warm up would be smart!

Wednesday, November 24th

[morning HR: 46]

off!

Thursday, November 25th

[morning HR: 45]

*1.5 miles easy, drills, 3' easy, 2' steady, 1' easy

*5M turkey trot-- Run Thru the Woods in The Woodlands, TX

*1M cool down with jake

30:31, 6:02 pace according to my Garmin (the course was a little long)

felt amazing for the first four miles.. more like a tempo run than a race, but that last mile started with a hill and was straight into the wind... was NOT comfortable after that, haha!

average pace per mile: 6:04, 5:51, 6:05, 6:06, 6:07

Friday, November 26th

[morning HR: 46]

*4M easy with Jake

-nice and relaxed... progressed naturally for paces of 8:34, 8:03, 7:44, 7:31

*1 x 20m neuromuscular drills

*4 x 30",30"

-not as hard as they needed to be. first time doing this and it was not what i expected, will know better next time! paces came out to 5:42, 6:05, 5:29, 5:40.

--altogether it was a nice morning on the grass at Mountain View. my ankle is certainly still a bother, but only a true problem on concrete. no limping at all if i stay on grass right now!

Saturday, November 27th

[morning HR: 50]

total rest!!!

not putting Sunday here... switching things up now so that Sunday will be the first day of my week on this blog! :)

Total Mileage for the Week: 16.5M

Total Number of Runs: 3

(No x-training this week!)

It's time to RACE!!!

Monday, November 15th

[morning HR: 47]

AM:
*20' warm up

*4 x 200m, 2M tempo (12:30), 4 x200m
*20' cool down

*3 x 10 light weights- fast!
comments- not a bad workout at all. very controlled, which was a nice way to start the day! i definitely struggle with these 200's though. also, found out the foot pain is an ankle sprain. will have to keep an eye on it!
---ice bath---

PM:

rest... just some quick stretching.

Tuesday, November 16th

[morning HR: 50]

AM:

*2 x 45" pedestal routine

*50' aqua jog w/ 3 x 3', 90", 30" surges (30" recovery)

PM:

*Jay Johnson back routine

*20' run on the gravel path with matt and jake

*6' ab workout

Wednesday, November 17th

[morning HR: 46]

AM:

*6M easy

*4 x strides

total time/ avg pace- 47:58/ 7:59
pace progression- 8:45, 8:25, 7:55, 7:50, 7:38, 7:25
comments- nice run, but felt a lot more hard than it should've to have been so slow? maybe just because i was wearing so many heavy layers and had the wind against me? who knows! i'm not terribly worried... there are bad days every week, i'd rather get mine out of the way now and have a great day on saturday! :)

Thursday, November 18th

[morning HR: 47]

AM:
*2 x 30" pedestal routine

*30' stationary bike

plenty of stretching this morning!

---traveling to Joplin, Missouri---

Friday, November 19th

[morning HR: 48]

---traveling to Warrensburg, Missouri---

PM:

*6k course run

*4 x quick strides

3.8M in 29:20... averaging 7:44 pace.

LOVE, LOVE, LOVE this course. it's definitely tough and the long, gradual hills will be challenging, but i love the footing and rolling hills! can't wait to get after it and race tomorrow!!!

Saturday, November 20th

[morning HR: 54]

*6K NCAA D2 SOUTH CENTRAL REGIONAL CHAMPIONSHIP RACE!!

22:57... 13th place.

definitely not what we wanted, but i ran hard and have no regrets. just not my day.

time to get ready for track.

Sunday, November 21st

[morning HR: 54]

Rest day.

Total Mileage: 27M.

Total Number of Runs: 5.

Mileage Cross Training: 8M.

Just keeping the ball rolling.

Monday, November 8th

[morning HR: 48]
AM:
*60' aquajog with 3 x 5' hard, 8' hard (1' rest) & 5 x 30" hard (30" rest)

PM:

---ice bath---

Tuesday, November 9th

[morning HR: 49]

AM:

*20' warm up

*6k of 400/200 alternating paces (400m goal @ 80", 200m goal @ 60")

actual paces- 82-86 for the 400's.. most were 84, 70-73 for the 200's.

*12' cool down

comments- mixed feelings about this workout. i left it feeling very good about it at first. we did not hit the times on any of them, but we did not ease up on the intensity and we completed the entire workout with solid effort. the wind was brutal this morning, so i figure that changes times by 1 to 2 seconds. after hearing the coach's comments, though, i'm starting to 2nd guess myself. maybe we had worse of a workout than i thought? i knew it wasn't what we wanted, but i was proud that we completed it and did not give up or slow down when we realized we weren't hitting the times. at any rate, we lived to fight another time... right?

PM:

*light strength work

*2 x 45" pedestal routine

*30' stationary bike

Wednesday, November 10th

[morning HR: 49]

AM:

*6M recovery day at Mountain View Community College
avg paces- first 800m was 10:35 pace!!!, the rest of the miles ranged from 7:17 to 7:32 pace.
comments- nice run. felt great to be on grass and i enjoyed the variety of trails and gentle ups and downs. the first 800m was just a "wake up" so i probably should have tacked on 800m at the end to make it a full 6M run, but i decided my body could use the extra rest these next two weeks?
*4 x relaxed strides
*3 x 10 strength/weight/core work (all done with lighter weights but very fast reps)
---ice bath---
PM:
*Jay Johnson back routine

*stability ball core workout

*30' stationary bike

Thursday, November 11th
[morning HR: 49]
AM:
*60' aquajog w/ 10 x 90" hard, 30" recovery, 30" hard, 30" recovery

PM:

*15' very relaxed run around campus... felt great

*4 x strides

Friday, November 12th
[morning HR: 49]
*23' warm up
*4k time trial on the track
*10' comfortable run
*6 x 200m cruise, 200m float
*7' cool down
total time/ avg pace- 14:43/ about 5:53ish
comments-great morning aside from some digestive issues! :) felt VERY relaxed and comfortable during the 4k. pretty much held it at the same pace the entire run. i probably should've started a little faster as i finished feeling like i could go a few more laps (if it weren't for my desperate need for a bathroom). my arms have been feeling really loose and strong lately- i think the strength work is finally paying off. the 10' were at a decent pace because i felt pretty fresh and light still, and the 200's were great. stayed relaxed but still got after it. very happy with this morning and so thankful to God for this health.

Saturday, November 13th

[morning HR: 49]

*8M run

where- brushy creek trail in round rock, texas!!

total time/ avg pace- 60:18/ 7:32

comments-nice run. spent the first 4.5 with jake easing into the run. turned around with an average pace of 7:55 and just felt good and rolled back. last 3 miles were 6:45 to 7:05. having some weird, strong pains in my left foot and ankle though, so no strides for now. not worth pushing things at this point. just need to make it 7 more days!!

Sunday, November 14th

[morning HR: 51]

Rest day.

Total mileage run for the week: 32M.

Total mileage cross training (10'=1M): 18M.

Total number of runs: 5!!