....looking for 17:55 or better!
Sunday, March 27th
50' relaxed in River Legacy Trails.
Monday, March 28th
6M on Merrifield + 8 x hill sprints + 2 x 30" H-core + 3 x 6 weights. Very pleasant day today as far as the weather goes! Got the run done in 38:43 and it felt very nice. Splits were 7:29, 6:58, 6:32, 6:06, 5:57, 5:39. I can't explain how thankful I am to the Lord for blessing me with such great health and the opportunity to be training right now.
Tuesday, March 29th
Rest day. This was supposed to be on Wednesday, but crummy weather and a chaotic schedule made the switch almost imperative. No loss though! In fact, it's probably for the better because now I can do my strength work after the workout rather than on my off day!
Wednesday, March 30th
25' warm up + 2 x (12 x 1' hard, 1' recovery). Ran this around campus and got in the full workout. I feel like the surges got stronger throughout the run as I begin to loosen up, but my stomach was so unsettled and mentally the workout was a struggle. Ready to be done with exams and job interviews...
2 x 60" pedestal routine + 2 x (15 x reverse crunches, crunches, russian twists) + 3 x 6 weights.
Thursday, March 31st
35' w/ last 15' tempo + 8 x 100m strides
Friday, April 1st
35' w/ 6 x 30",30" at the end. Feeling VERY heavy and tight today, but I'm pretty sure it's from sickness, not training... I've had a "natural" down week with the way races lined up. Just need to rest up and get healthy before tomorrow night!
3 x 30" pedestal routine + 3 x 15 (crunches, reverse crunches, russian twists)
Saturday, April 2nd
15:30 warm up + 2M (11:44) out of the 5k race. No cool down. Sick. Felt awful. Dropped out at 2M so I wouldn't dig myself in any bigger of a hole before Texas Relays. First time I've ever dropped out of race. And I feel absolutely miserable... my whole body. Yuck.
Total Mileage for the Week: 35.
3.27.2011
3.20.2011
It's a new week! Rice 10k on Friday!
Sunday, March 20th
75' w/ 10 x 2' uptempo on a 5' cycle starting 25' in. Ran at River Legacy Park in Arlington, which was nice for blocking the sun and wind! Lots of turning for fast surges though... not sure it's the best location for a fartlek style workout!
Monday, March 21st
6M progressive on Merrifield + 8 x hill sprints. I finished the run in 39:44 today, with a breakdown of 7:41, 7:11, 6:41, 6:14, 6:07, 5:47. Finally hitting my normal paces again. My legs still feel tight and heavy, but I'm encouraged that I am at least able to run typical paces. I had been getting worried about Rice considering I couldn't even get down to 10k race pace for a 3k on Saturday! Today was a good, though hot and windy, day.
2 x 30" H-Core routine + 3 x 6 upper body and lower body weights
Tuesday, March 22nd
3M warm up w/ 90", 60", 30" surges at the end
1600 (400j), 1200 (400j), 1000 (200j), 800 (200j), 600 (200j), 400 (200j), 200. EXTREMELY windy conditions, so the workout was adjusted to start at 10k pace and work down by feel. Times came out to 6:01, 4:44, 3:38, 2:47, 2:01, 75, 34. Nothing special in today's workout, but it gave me a lot of confidence regardless. I felt very comfortable and strong for the entire workout, so the paces were perfect. Just need to get my hip healthy!!
Wednesday, March 23rd
Rest day for the week! (I usually take the day after a race off, but this week we will be at Rice so I'd like to do a run there on Saturday morning!!! It's one of my favorites places to run! Plus I took my rest day last week on Tuesday, so it's been a full 7 days already!)
Thursday, March 24th
35' run + 6 x 100m strides + 3 x 30" pedestal routine. Very short and simple day of training... hopefully I'll be feeling strong and ready tomorrow night for the race! Stopped by the chiropractor on my way out for another quick adjustment!
Friday, March 25th
warm up drills + 15' easy + neuromuscular drills + 2'E, 1'H, 1'E, 1'H
10k race in 37:11. I'm actually really pleased with this race. I am excited because I have been sick for a week now and was feeling much worse today (AKA I ran straight to the port-a-porty from the finish line) so I was really focusing on a conservative start; consequently, I negative split the race. I feel very sure that I could've at least run 1" faster/lap during the first 5k, and hopefully in the next race I'll have girls to pull me during the 2nd 5k. There's no question in my mind though... the 10k is a MUCH better race for me mentally than the 5k or 3k.
Saturday, March 26th
90' easy with 5 x 1'hard, 4' easy
Mileage for the Week: 48M
75' w/ 10 x 2' uptempo on a 5' cycle starting 25' in. Ran at River Legacy Park in Arlington, which was nice for blocking the sun and wind! Lots of turning for fast surges though... not sure it's the best location for a fartlek style workout!
Monday, March 21st
6M progressive on Merrifield + 8 x hill sprints. I finished the run in 39:44 today, with a breakdown of 7:41, 7:11, 6:41, 6:14, 6:07, 5:47. Finally hitting my normal paces again. My legs still feel tight and heavy, but I'm encouraged that I am at least able to run typical paces. I had been getting worried about Rice considering I couldn't even get down to 10k race pace for a 3k on Saturday! Today was a good, though hot and windy, day.
2 x 30" H-Core routine + 3 x 6 upper body and lower body weights
Tuesday, March 22nd
3M warm up w/ 90", 60", 30" surges at the end
1600 (400j), 1200 (400j), 1000 (200j), 800 (200j), 600 (200j), 400 (200j), 200. EXTREMELY windy conditions, so the workout was adjusted to start at 10k pace and work down by feel. Times came out to 6:01, 4:44, 3:38, 2:47, 2:01, 75, 34. Nothing special in today's workout, but it gave me a lot of confidence regardless. I felt very comfortable and strong for the entire workout, so the paces were perfect. Just need to get my hip healthy!!
Wednesday, March 23rd
Rest day for the week! (I usually take the day after a race off, but this week we will be at Rice so I'd like to do a run there on Saturday morning!!! It's one of my favorites places to run! Plus I took my rest day last week on Tuesday, so it's been a full 7 days already!)
Thursday, March 24th
35' run + 6 x 100m strides + 3 x 30" pedestal routine. Very short and simple day of training... hopefully I'll be feeling strong and ready tomorrow night for the race! Stopped by the chiropractor on my way out for another quick adjustment!
Friday, March 25th
warm up drills + 15' easy + neuromuscular drills + 2'E, 1'H, 1'E, 1'H
10k race in 37:11. I'm actually really pleased with this race. I am excited because I have been sick for a week now and was feeling much worse today (AKA I ran straight to the port-a-porty from the finish line) so I was really focusing on a conservative start; consequently, I negative split the race. I feel very sure that I could've at least run 1" faster/lap during the first 5k, and hopefully in the next race I'll have girls to pull me during the 2nd 5k. There's no question in my mind though... the 10k is a MUCH better race for me mentally than the 5k or 3k.
Saturday, March 26th
90' easy with 5 x 1'hard, 4' easy
Mileage for the Week: 48M
3.14.2011
Letting everything heal up before more racing!
Sunday, March 13th
90' w/ the last 20' steady at White Rock Lake. Got in 12.15M; spent the first 70' at 7:45 pace and finished off the steady portion of the run with 6:32, 6:21, 6:19 miles. Very pleased with today's run... just wish I could do more of this type of work. I'm definitely ready to be healthy for a full season so I can actually enjoy the training process.
Monday, March 14th
6M on Merrifield road + 8 x hill sprints- Finished the run with an average pace of 7:00. (7:45, 7:08, 7:09, 6:46, 6:42, 6:39). It felt so nice not to push the pace or worry about picking it up... Merrifield lets you do that naturally with the hills! The hill sprints went well today after Jake reminded me to stay on my toes... I think I'd forgotten that?! Ha! My hip is still very painful, but I'm confident it will heal soon.
25 x "Around the World" core, Jay Johnson's myrtyl routine
For those curious, "Around the World" core can be found here: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486
I love the workout because it works all areas but you don't need any equipment so it can be done virtually anywhere.
Tuesday, March 15th
Rest. Still battling the same headache/ feverish feeling that I've had for the past week and a half. Ready to be over this.
Wednesday, March 16th
30' warm up, 6 x 1k (2:20 recovery) @ 10k pace and cutting down, 15' cool down. Actual times were 3:44, 3:42, 3:38, 3:36, 3:33, 3:31. Got the workout in and hit each split as I needed to, but I still have mixed feelings about the workout. I felt very much in control during the recovery (by the start of each new rep I was ready to roll), but the paces felt much more intense than I expected them to. I was definitely having to work hard in order to hit most of them. Maybe I just wasn't awake yet? Still battling the hip and head...
Thursday, March 17th
Core workout
65' easy on the trails at River Legacy Park, averaging 7:53.... My stomach was in absolute shambles. Possibly from the antibiotics I started today. I kept this very relaxed, but my legs still felt tired and heavy. Not a good day, health-wise. Hoping for a better run tomorrow, but still thankful to get one in today!
Friday, March 18th
4M... really working to average 8:43 pace. I ended postponing the last 2 planned miles (originally had 6 scheduled) and strides for this afternoon. I just did not feel good this morning and wanted to give my body a chance to really wake up. I don't think my hip would've allowed for strides this morning if it was absolutely necessary. Beyond ready to be feeling good and healthy again...
2M relaxed + 6 x strides
Saturday, March 19th
3M warm up + 2 x 3k @ tempo (3' recovery). I did the 3M warm up at 9:20 pace and felt like I was working, which worried me a bit, but by starting the reps with Jake's half marathon race start, I had good company in settling into tempo pace. I completed the first 3k at 6:11 pace and the second 3k at 6:01 pace. I was definitely working, but at the end of the 2nd rep I was getting excited because I had not expected to get the workout in on pace after such an off-kilter warm up. The scheduled workout was 3 x 3k, but my 3' recovery period after the second rep put me going uphill on a banked road. Within the first 30" I could tell something was very wrong with my left hip. I attempted to start the final 3k anyways but couldn't eek out a solid step... I wasn't even able to walk back to the finish and had to catch a ride. After some intense self-massage and stretching I was back to moving fluidly with much less pain, but it was too late to get in the last rep. VERY worried about this nagging problem that doesn't seem to be healing. Consistency has been my greatest weakness this season and everyone claims it's the most important component of one's training.
Mileage for the week: 48 miles
90' w/ the last 20' steady at White Rock Lake. Got in 12.15M; spent the first 70' at 7:45 pace and finished off the steady portion of the run with 6:32, 6:21, 6:19 miles. Very pleased with today's run... just wish I could do more of this type of work. I'm definitely ready to be healthy for a full season so I can actually enjoy the training process.
Monday, March 14th
6M on Merrifield road + 8 x hill sprints- Finished the run with an average pace of 7:00. (7:45, 7:08, 7:09, 6:46, 6:42, 6:39). It felt so nice not to push the pace or worry about picking it up... Merrifield lets you do that naturally with the hills! The hill sprints went well today after Jake reminded me to stay on my toes... I think I'd forgotten that?! Ha! My hip is still very painful, but I'm confident it will heal soon.
25 x "Around the World" core, Jay Johnson's myrtyl routine
For those curious, "Around the World" core can be found here: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486
I love the workout because it works all areas but you don't need any equipment so it can be done virtually anywhere.
Tuesday, March 15th
Rest. Still battling the same headache/ feverish feeling that I've had for the past week and a half. Ready to be over this.
Wednesday, March 16th
30' warm up, 6 x 1k (2:20 recovery) @ 10k pace and cutting down, 15' cool down. Actual times were 3:44, 3:42, 3:38, 3:36, 3:33, 3:31. Got the workout in and hit each split as I needed to, but I still have mixed feelings about the workout. I felt very much in control during the recovery (by the start of each new rep I was ready to roll), but the paces felt much more intense than I expected them to. I was definitely having to work hard in order to hit most of them. Maybe I just wasn't awake yet? Still battling the hip and head...
Thursday, March 17th
Core workout
65' easy on the trails at River Legacy Park, averaging 7:53.... My stomach was in absolute shambles. Possibly from the antibiotics I started today. I kept this very relaxed, but my legs still felt tired and heavy. Not a good day, health-wise. Hoping for a better run tomorrow, but still thankful to get one in today!
Friday, March 18th
4M... really working to average 8:43 pace. I ended postponing the last 2 planned miles (originally had 6 scheduled) and strides for this afternoon. I just did not feel good this morning and wanted to give my body a chance to really wake up. I don't think my hip would've allowed for strides this morning if it was absolutely necessary. Beyond ready to be feeling good and healthy again...
2M relaxed + 6 x strides
Saturday, March 19th
3M warm up + 2 x 3k @ tempo (3' recovery). I did the 3M warm up at 9:20 pace and felt like I was working, which worried me a bit, but by starting the reps with Jake's half marathon race start, I had good company in settling into tempo pace. I completed the first 3k at 6:11 pace and the second 3k at 6:01 pace. I was definitely working, but at the end of the 2nd rep I was getting excited because I had not expected to get the workout in on pace after such an off-kilter warm up. The scheduled workout was 3 x 3k, but my 3' recovery period after the second rep put me going uphill on a banked road. Within the first 30" I could tell something was very wrong with my left hip. I attempted to start the final 3k anyways but couldn't eek out a solid step... I wasn't even able to walk back to the finish and had to catch a ride. After some intense self-massage and stretching I was back to moving fluidly with much less pain, but it was too late to get in the last rep. VERY worried about this nagging problem that doesn't seem to be healing. Consistency has been my greatest weakness this season and everyone claims it's the most important component of one's training.
Mileage for the week: 48 miles
3.05.2011
Tarleton State-- 1st Outdoor Meet
Sunday, March 6th
75 minutes very comfortable on the dirt trails at River Legacy Park.
Monday, March 7th
6 miles + 6 x hill sprints; 39:30 [7:33, 6:52, 6:46, 6:15, 6:10, 5:52] for the run on Merrifield... thankful for Jake's company today as the wind, my headache, and an achy hip made the run seem much less appealing!
ITB rehab exercises, med ball core, & Jay Johnson's myrtyl routine
*ITB exercises for those interested: http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
*med ball routine for those interested: http://ncrunnerdude.blogspot.com/2009/06/easy-and-effective-core-workout-for.html
Tuesday, March 8th
16 minutes comfortable in Grand Prairie. Spent the rest of the practice stretching, etc due to a headache that's officially 3 days old. Got into the chiropractor after practice..
Wednesday, March 9th
4 miles very relaxed on grass averaging 7:43 pace. Felt absolutely incredible as far as energy/strength go; felt absolutely horrible as far as mechanics/my hip go. Nixed the strides after a failed attempt on the first one. Ready to train full-force and see what God can do...
ITB rehab exercises, 2x60" pedestal routine
Thursday, March 10th
3M warm up + Tarleton State 5k- 18:18. Big time lessons learned at this meet. The goal was to sub 18 minutes and try to win; the plan, to sit on the leaders through the first mile (never leading myself) and then race for the last 2 miles. Well, I now know that mentally this type of racing is not my strong suit. I was so claustrophobic, frustrated with the pace, and anxious during the first mile.. I wanted to take off the whole time. Then, when I got my chance to go, I was no longer ready. I had wasted all my energy and was done. Next time I'm going to worry less about running a tactical race. I have no kick... we've established that. I have to go when I feel good and hold it as long as I can.
Fri - Rest. Letting the hip/calf heal.
Sat - Rest. Still hoping for some hip/ calf relief?!
Mileage for the Week: about 28M... definitely a major down week due to all the health issues.
75 minutes very comfortable on the dirt trails at River Legacy Park.
Monday, March 7th
6 miles + 6 x hill sprints; 39:30 [7:33, 6:52, 6:46, 6:15, 6:10, 5:52] for the run on Merrifield... thankful for Jake's company today as the wind, my headache, and an achy hip made the run seem much less appealing!
ITB rehab exercises, med ball core, & Jay Johnson's myrtyl routine
*ITB exercises for those interested: http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
*med ball routine for those interested: http://ncrunnerdude.blogspot.com/2009/06/easy-and-effective-core-workout-for.html
Tuesday, March 8th
16 minutes comfortable in Grand Prairie. Spent the rest of the practice stretching, etc due to a headache that's officially 3 days old. Got into the chiropractor after practice..
Wednesday, March 9th
4 miles very relaxed on grass averaging 7:43 pace. Felt absolutely incredible as far as energy/strength go; felt absolutely horrible as far as mechanics/my hip go. Nixed the strides after a failed attempt on the first one. Ready to train full-force and see what God can do...
ITB rehab exercises, 2x60" pedestal routine
Thursday, March 10th
3M warm up + Tarleton State 5k- 18:18. Big time lessons learned at this meet. The goal was to sub 18 minutes and try to win; the plan, to sit on the leaders through the first mile (never leading myself) and then race for the last 2 miles. Well, I now know that mentally this type of racing is not my strong suit. I was so claustrophobic, frustrated with the pace, and anxious during the first mile.. I wanted to take off the whole time. Then, when I got my chance to go, I was no longer ready. I had wasted all my energy and was done. Next time I'm going to worry less about running a tactical race. I have no kick... we've established that. I have to go when I feel good and hold it as long as I can.
Fri - Rest. Letting the hip/calf heal.
Sat - Rest. Still hoping for some hip/ calf relief?!
Mileage for the Week: about 28M... definitely a major down week due to all the health issues.
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