Sunday, April 10th
Rest day!
Monday, April 11th
15' shakeout to start the day... beautiful weather!
6M naturally progressive + 8x8" hill sprints. 39:52 for the run with splits of 7:48, 7:04, 6:31, 6:16, 6:10, 6:00. So thankful to get all of this in today... the weather was nice (windy, but at least not hot!) and I finally had an opportunity to run without being stressed by other things. God is good.
3x6 weights + 25x "around the world" core
Tuesday, April 12th
15' shakeout to wake up the body and get loose... another very pretty morning in Mansfield!
3M wu w/ 4x30" surges at the end + 6x1k repeats (2:30 recovery) + 5' cd. Another run with great weather... definitely hot outside, but at least not windy! 1k reps came out to 3:36, 3:36, 3:32, 3:30, 3:26, 3:22. Very thankful for this workout.. God has been so good to me.
Wednesday, April 13th
8M easy on grass in Mansfield. Averaged 8:08 for the run with a natural progression of paces from 9:01, 8:16, 8:11, 8:02, 7:58, 7:53, 7:37. Definitely a very relaxed and comfortable run, but I imagine it was good for me anyways!
3x6 strength + 2x30" H-core
Thursday, April 14th
15' shakeout... definitely looking like it's going to be a rainy day! YES!!!
35' recovery run on the grass track.. got in 4.5M averaging 7:50 pace. Felt pretty good today aside from my hip. It never stopped hurting, but today it has been considerably worse. Chiropractor is next up!!
8x120m strides in spikes on the grass... timed the last one with my garmin. They were all about 470ft (however many meters that is?) and just faster than 4:00 pace.
Friday, April 15th
2M wu + 6k progressive tempo + 2.5M cd. AWFULLY windy today (from all directions?!), so I was thankful we were not on the track! Got in the tempo averaging 6:10 pace for the entire run. My first loop was at 6:11 pace and my second at 6:09. The online training pace calculator I used said I needed my tempo between 6:12 and 5:57 for a 36:30 10k, so that was my goal. I imagine, with the weather accounted for, I was right in the middle of that range.
3x6 weights + 50 v-sit russian twists + 90" plank + 2x60" pedestal routine.
Saturday, April 16th
82' on trails at River Legacy. I was very tired and unmotivated at the start, so I knew I was running slow and I was afraid the run would take forever.... so, I decided to throw in a small 1' pick-up on a 10' cycle. Sure enough after the first 2, I started to feel better and had to force myself to slow back down after the pick-ups! After my 1' at the 70' mark I went ahead and finished out the run at the faster pace, which felt great. I'm really happy with the way I did this run, because it left me feeling good and wanting more.
Weekly Mileage: 49
4.04.2011
It's a battle: the flu vs. Texas Relays
Sunday, April 3rd
off... sick. probably the flu.
Monday, April 4th
35' easy. no strides. still feeling icky, but at least stronger today.
Tuesday, April 5th
30' easy with 5x1' surges. The run ended up about 3.8 miles averaging 7:51 with surges at 6:22, 6:50, 6:45, 5:48, 5:50. Felt tired and weak still but by the end of the run I was loosening up and getting more comfortable.
Wednesday, April 6th
10' easy, warm up drills, 10' w/ 1'h, 1'e, 2'h, 2'e, 1'h, 1'e, drills, strides
5k race in 18:31. Not much to say. Excuses are never good to offer, and obviously I am more fit than 18:31, so I'll leave it to all of you to come up with your own reasoning for my poor race. I have mine, but I'll keep them to myself. Regardless... I have 3 more races of collegiate running. Something has to change.
20' cool down
Thursday, April 7th
35' easy + 8 x 100m build-ups. Felt like I was running in quick sand. Pure and simple.
Friday, April 8th
3' to Merrifield + 6M w/ 90" surge to start miles 2-6 + 3' to the gym. The 6 miles took 41:00 and the paces break down into 8:17 (1st mile), 6:20/ 7:30, 6:27/ 7:13, 6:12/ 6:33, 5:43/ 6:43, 5:39/ 6:24 (90" surge/ finishing out the mile). Not as bad of a run as they've been feeling but I was pretty well suffocating on the way back with the heat!!
3 x 6 weights, 25 x around the world core
Saturday, April 9th
78' nice and relaxed at WRL. Came through 10M about 75/76 minutes so we figure it was around 7:30 pace. One of the most pleasant runs I've had in a while. Still feel flat and heavy though...
Weekly Mileage: 36.
off... sick. probably the flu.
Monday, April 4th
35' easy. no strides. still feeling icky, but at least stronger today.
Tuesday, April 5th
30' easy with 5x1' surges. The run ended up about 3.8 miles averaging 7:51 with surges at 6:22, 6:50, 6:45, 5:48, 5:50. Felt tired and weak still but by the end of the run I was loosening up and getting more comfortable.
Wednesday, April 6th
10' easy, warm up drills, 10' w/ 1'h, 1'e, 2'h, 2'e, 1'h, 1'e, drills, strides
5k race in 18:31. Not much to say. Excuses are never good to offer, and obviously I am more fit than 18:31, so I'll leave it to all of you to come up with your own reasoning for my poor race. I have mine, but I'll keep them to myself. Regardless... I have 3 more races of collegiate running. Something has to change.
20' cool down
Thursday, April 7th
35' easy + 8 x 100m build-ups. Felt like I was running in quick sand. Pure and simple.
Friday, April 8th
3' to Merrifield + 6M w/ 90" surge to start miles 2-6 + 3' to the gym. The 6 miles took 41:00 and the paces break down into 8:17 (1st mile), 6:20/ 7:30, 6:27/ 7:13, 6:12/ 6:33, 5:43/ 6:43, 5:39/ 6:24 (90" surge/ finishing out the mile). Not as bad of a run as they've been feeling but I was pretty well suffocating on the way back with the heat!!
3 x 6 weights, 25 x around the world core
Saturday, April 9th
78' nice and relaxed at WRL. Came through 10M about 75/76 minutes so we figure it was around 7:30 pace. One of the most pleasant runs I've had in a while. Still feel flat and heavy though...
Weekly Mileage: 36.
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