[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:
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]
*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
*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
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 focusTuesday, 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
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
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