[morning HR: 47]
AM:
*20' warm up
*20' warm up
*4 x 200m, 2M tempo (12:30), 4 x200m
*20' cool down
*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---
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! :)
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
*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.
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