....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
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