Wrapping up 2010!

Sunday, December 26th
Total rest day for the first time in a while!

Monday, December 27th
[morning HR: 48]
AM:
*45' aquajog with 5 x 90",60",30" (60"recovery)
PM:
*20 x Around the World core routine
*Jay Johnson's myrtl & back routines
*2 x 45" pedestal routine

Tuesday, December 28th
[morning HR: 47]
AM:
*warm up drills, 2 x 20m neuromuscular drills
*6M easy in 42:31 on the Mt View campus
*6 x 30",30"
--Not too terribly cold, but definitely rainy this morning! Thankful to be back to normal health and energy though. Today's run averaged 7:05 pace and breaks down into 7:28, 7:09, 6:59, 7:03, 6:57, 6:50. 30-30's were alright. Focused on form more so than all-out speed because I think that's part of what tore me up a few weeks back. Paces ranged from 5:10 to 5:15 with the first one at 5:45.
PM:
*30' stationary bike
*45" x H-Core routine
*3 x6 general strength


Wednesday, December 29th
[morning HR: 48]
AM:

*22' easy run, warm up drills, 2 x 20 neuromuscular drills, 2 x 60m strides

*4M tempo on the track in 25:28

*4 x 200m in spikes (200j recovery)

*7' cool down
--For some reason I felt bad (stomach-wise & heavy legs) on the warm up, but it seemed to settle the more we got into things. The tempo was exactly what I wanted it to be... very much under control, but still a good solid run. It was definitely a bit windy, but I'm not going to complain because the rain held off and it wasn't too cold today! :) Finished out with the 200's to practice kicking (my weakness) and was very happy with the progression as I learned to adapt to the pace.
--4M splits: 95, 97, 97, 95 (6:25); 96, 95, 96, 96 (12:49); 94, 94, 95, 96 (19:13); 95, 92, 94, 93 (25:28).
--200m splits: 37, 36, 35, 33.
PM:
*30' cross training (15' bike, 15' elliptical)
--Very glad to have gotten this in. I kept it much more gentle and easy than usual and I feel like a new person now! Ready for the rest of the week of training!

Thursday, December 30th
[morning HR: 50]
AM:

*2 x 45" pedestal routine

*20 x Around the World core routine

*65' aquajog w/ 3 x 5',4',3',2',1' (1' recovery)

PM:

*30' elliptical

*3 x 6 upper body strength

*2 x 10 lower body strength


Friday, December 31st
*warm up drills, 2 x 20m neuromuscular drills
*6M comfortable at Mt View
*6 x 30",30"
--Felt awful today? From the start! I was definitely heavy and weak during the warm up and never really felt like things loosened up. The wind probably didn't help as it was really strong today. Ended up averaging 7:29 pace with a break down of 7:55, 7:25, 7:24, 7:37, 7:30, 7:04.... you can tell when I hit the wind! :)

Saturday, January 1st
*3M warm up
*12 x 1' grass hills, 3' recovery
--No cool down and no neuromuscular drills today. This is the second day in a row that I've not felt quite right... I'm still heavy and weak feeling so I figured it was best to get in the important parts and leave it at that. The hills were good effort and will still give me the strength and form boosts, but they definitely were not as fast as they have been. Time to focus on recovering so I can come back ready to train on Monday!

Total mileage for the week (10' x-training = 1M): 44.5 Miles.
Total number of runs: 4.

And He shall be called Emmanuel.

Sunday, December 19th
[morning HR: 49]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*5M easy in 36:44 on grass at Mountain View College
*5 x 30",30"
--Not a bad run, but still don't feel as strong or as loose as I have been up until this past week. Just a phase that has to pass, I guess?! Paces for the run were 7:45, 7:26, 7:08, 7:19, 7:05 for an average of 7:21. The 30,30's were okay as well, but again, not as fast as I would have liked. Felt like I had good form though? Paces were 4:52, 5:30, 5:29, 5:07, 4:59.
PM:
*2 x 50" pedestal routine
*30' stationary bike
*1 x 30" H core routine
*3 x 6 strength


Monday, December 20th
[morning HR: 51]
*20 x Around the World core routine
*50' aquajog


Tuesday, December 21st
[morning HR: 49]
AM:
*warm up drills
*3M easy on the streets
*2 x 20 neuromuscular drills
*10 x 1' hills 
*5' cool down, stretches
--Still seeing improvements on these, which is nice. I can tell that my body is adapting and learning to use different muscles. Ran on concrete for 2-10 because of the lighting, so paces are significantly faster than they have been: 6:07, 5:41, 5:55, 6:05, 6:11, 6:07, 5:52, 6:07, 6:01, 5:58 for a total of 1.7M hard uphill.
PM:
*30' stationary bike
*LOTS of stretching!
*2 x 50" pedestal routine (second set with leg lifts)


Wednesday, December 22nd
[morning HR: 49]
AM:
*5M comfortable in 37:47 at Central Park in GP
*20 x Around the World core routine
--Never could get warm at all this morning! Definitely was not dressed appropriately for the weather/wind! The run averaged 7:33 pace and broke down into 8:10, 7:41, 7:30, 7:08, 7:16. The last mile was the worst of them all as it was straight into the wind! Passed on the 30,30's this morning and will get them in this afternoon!
PM:
*15' easy in Hull, TX
*2 x 20 neuromuscular drills
*5 x 30", 30"
*3 x 5 leg circuit, 3 x 20 body squats, 3 x 30 heel/toe walks

Thursday, December 23rd
[morning HR: 49]
*15' easy with Jake
*5' easy by myself
*lots of diagonal surges while timing Jake's track workout!

Friday, December 24th
[morning HR: 50]
AM:
*3M warm up
*2 x 20 neuromuscular drills
*400-600-400-200 at goal mile pace
*2M cool down
--Felt awful for the warm up and cool down (as I have for the past few runs?), but managed to get in the workout without feeling bad at all. Very much a welcomed surprise. Hit times of 75, 1:57, 77, 36. Good day, but I'm a little worried about all these 8:30/9:00 pace runs feeling so tiresome.
PM:
*15' easy
*1 x pedestal routine w/ 10 leg lifts


Saturday, December 25th-- MERRY CHRISTMAS!!
[morning HR: 49]
*5M easy in 38:19 with Jake in Dayton
--Averaged 7:39 pace with a breakdown of 8:53, 7:47, 7:52, 7:16, 7:01. Best feeling run I've had in a while. Still not what I was doing a few weeks ago, but definitely better than it's been! Thankful to be running this year though... God has been good.


Total Mileage for the Week (10' x-training=1M): 46 miles
Total Number of Runs: 8

Be thou my vision, O Lord of my heart.

Sunday, December 12th
[morning HR: 48]
AM:
*15 x Around the World core routine
*Jay Johnson's back routine
PM:
*warm up drills
*5M comfortable at Town Lake with Jake
*2 x 20m neuromuscular drills
*5 x 30",30"
--averaged 6:56 pace for a total time of 34:40; paces of 7:38, 7:03, 6:44, 6:38, 6:37. felt nice after the first mile or so. just stiff and uncomfortable getting started.
--much better 30,30's today than i've been doing. paces of 4:43, 4:44, 4:46, 4:44, 4:44. definitely thankful for these! have to keep working and stay healthy though!

Monday, December 13th
[morning HR: 50]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*6M of 2M cut downs at Town Lake
--HARD workout for me? maybe just feeling the effects of taking advantage of yesterday's run? ran 7:21, 6:54, 6:44, 6:38, 6:24, 6:23 for a 6:44 average.
PM:
*20' cross training
*strength/ core/ pedestal routine
*Jay Johnson's myrytl routine

Tuesday, December 14th
[morning HR: 49]
*60' stationary bike
*2 x pedestal routine with leg lifts

Wednesday, December 15th
[morning HR: 49]
*warm up drills
*5M recovery with Jake on sidewalks in San Antonio
*5 x 30",30"
*3 x 30" pedestal routine
---ran SLOW today. just have been feeling extra fatigued and needed a day to keep it chill.

Thursday, December 16th
[morning HR: 51]
*warm up drills
*1.5M warm up, 3M tempo, .5M cool down on treadmill
*1 x 30" H-core routine
*light strength work
*Jay Johnson's myrtyl routine
--ran 8:00 pace to 7:45 for the warm up and cool down; kept the tempo at 6:35 (1st mile), 6:25 average (2nd mile), and 6:15 (last mile). glad to have gotten it in, but it shouldn't have been that taxing?
--planned on a double, but travel and a surprise robbery at our apartment decided to intervene. life happens?!

Friday, December 17th
[morning HR: 51]
*60' stationary bike
*3 x 6 strength
*light core workout


Saturday, December 18th
[morning HR: 52]
*warm up drills
*3M comfortable on the streets
*2 x 20m neuromuscular drills
*8 x 1' grass hills at Flagpole Hill
*5' cool down and some stretching
--PERFECT 3M warm up. very slow still (7:45-8:20 pace), but nice and enjoyable. the hills were definitely draining from the start. i felt really heavy still and just not loose... but i guess that's part of training. paces for today's hills ranged from 5:54 for the last one to 6:12 on the first one. the average pace was between 6:01 and 6:03, so an improvement from last week.

Total Mileage for the Week (X-training: 10'=1M): 42 miles
Total Number of Runs: 5

Time to settle back into training!

Sunday, December 5th

[morning HR: 50]

Rest day... perfect timing as we did not get back to Dallas until 3AM this morning!

Monday, December 6th
[morning HR: 45]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*4M easy on grass at Mt View
--28:18/ 7:04. went by feel with mile paces of 7:21, 7:01, 6:56, 6:55.
*4 x 30",30"
--4:53, 5:12, 5:08, 5:06. don't know if it was the fact that my hands were ICE cold and i wanted to be done or if it was the good sleep i got last night or the lack of brutal wind this morning, but today's run and strides felt very good. i'm definitely thankful for the health God has blessed me with, and excited for the rest of the week! first track workout is tomorrow!!
*cool down drills
>>>>personal note: this is my first run in my new shoes... need to keep track of mileage for them so i get an idea for how long they last!
PM:

*20' stationary bike

*15 x around the world core routine

*weights- strength endurance focus


Tuesday, December 7th
[morning HR: 50]
*warm up drills
*20' easy
*2 x 20m neuromuscular drills
*4 x 800/300 (100j recovery/400j recovery)
--plan was to hit current 10k race pace for the 800's and current 5k race pace for the 300's. this would mean 3:11 and 65, respectively. focused on staying controlled and relaxed, mostly just on enjoying being back at a track!!
--actual times: 3.10, 64, 3.04, 63, 3.01, 62, 2:59, 60. felt great, definitely could have done more but it's nice doing workouts and leaving them confident and not beat up. really excited for the spring!
*8' easy

Wednesday, December 8th
[morning HR: 46]

*15 x around the world core routine

*Jay Johnson's back routine

*55' aquajog w/ downward ladder of 8',7',6',5',4',3',2',1' (1' recovery)

Thursday, December 9th

[morning HR: 47]

AM:

*warm up drills
*2 x 20m neuromuscular drills
*4M comfortable on treadmill at 1% incline
*4 x 30",30" on treadmill at 1% incline (plus time taken to adjust paces)
*.4M to cool down (finished out the mile started by the 30,30's)
*Jay Johnson's myrtyl routine

--started at 8:00pace, worked down to the last 2 miles very comfortable sub 7:00 pace. averaged about 7:05 for the run. 30's were all set to 5:00 pace and i simply started my timer when the pace was set. felt very good today.
PM:
*20' stationary bike
*weights- strength endurance workout

Friday, December 10th

[morning HR: 50]

may be getting sick?

*22' warm up
*warm up drills
*2 x 20m neuromuscular drills
*6 x 1' hard uphill at Flagpole Hill
*10' cool down
*cool down drills
--very poor footing and not a great workout, but definitely still beneficial. noticed a change in my form after the very first repeat. the first one was 6:24 pace, the last one was 5:57 pace... obviously i learned a little during the workout. :) not as fast as it should have been, but a good strength stimulus anyways, i think. the next ones will be better!

Saturday, December 11th
[morning HR: 50]
still have a sore throat and headache? maybe just tired from a stressful week?
Rest day!!
(switched today with next Tuesday, which was supposed to be my day off, in order to recoup from such a taxing week... will cross train on Tuesday now!)

Mileage for the Week (including 10'=1M for x-training): 30
Total # of Runs: 4