[morning HR: 49]
AM:
*2 mile warm-up
*4 x 1 mile with 2:00 rest with Tabb (and Susan and Linet for part of it)
details:
where- DBU gravel path
average pace per mile- 6:15, 6:09, 6:10, 6:14
comments- not as brutal as i expected, but obviously we only hit the first two goal times (the plan was 6:15, 6:10, 6:05, 6:00). definitely a hard workout, but hopefully next time around we'll be able to knock out all four on pace. glad to have tabb with me... not sure i would've finished the last rep if i hadn't!
*2 mile cool-down
*general strength workout
---ice bath!!---
---bone stimulator---
PM:
Rest.
Tuesday, September 14th
[morning HR: 54]
AM:
*2 x 45" H core routine
*70' aquajog w/ 10 x 5' steady, 1' easy and 5 x 3o" hard, 30" easy
PM:
---ultrasound---
*20' run
*4 x relaxed strides
*3 x 30" pedestal routine.
Wednesday, September 15th
[morning HR: 51]
*6 miles w/ middle two miles steady with Tabb
details:
where- DBU grass track and gravel path
average paces- 8:19 (first 2 miles), 7:03 (middle 2 miles), 8:03 (last 2 miles)
comments- decent run. i don't like doing daily runs with other people though; it was hard for me to run the first and last 2 miles with someone... i felt like i was pulling them and forcing myself to slow down. my foot was extremely painful up until about the 30' mark, and then i didn't notice it anymore. the pain kicked back in as soon as we finished though. just have to really be smart about all of this. smart about training and smart about health. there's going to have to be a balance?
*general strength workout
---iced foot twice---
*3 x 30" pedestal routine.
Wednesday, September 15th
[morning HR: 51]
*6 miles w/ middle two miles steady with Tabb
details:
where- DBU grass track and gravel path
average paces- 8:19 (first 2 miles), 7:03 (middle 2 miles), 8:03 (last 2 miles)
comments- decent run. i don't like doing daily runs with other people though; it was hard for me to run the first and last 2 miles with someone... i felt like i was pulling them and forcing myself to slow down. my foot was extremely painful up until about the 30' mark, and then i didn't notice it anymore. the pain kicked back in as soon as we finished though. just have to really be smart about all of this. smart about training and smart about health. there's going to have to be a balance?
*general strength workout
---iced foot twice---
PM:
---ice massaged foot twice---
*45' aquajog
---ice massaged foot---
Thursday, September 16th
[morning HR: 50]
*2 x 45" H core routine
*60' aquajog with 8 x 35" all out, 55" recovery
---walking boot today... no pain in the boot, just in shoes and barefoot!---
---ice massage---
---voltaren gel---
---ice massaged foot---
Thursday, September 16th
[morning HR: 50]
*2 x 45" H core routine
*60' aquajog with 8 x 35" all out, 55" recovery
---walking boot today... no pain in the boot, just in shoes and barefoot!---
---ice massage---
---voltaren gel---
Friday, September 17th
[morning HR: didn't get it...]
*25' course run
Saturday, September 18th
[morning HR: 57]
*8' easy, warm up drills, 8' easy, leg swings, 1' easy, 2' uptempo, 4' easy
*5k race
details:
where- mssu stampede course... joplin, missouri
total time- 18:07
average pace per 800m- 5:41, 5:44, 6:04, 6:05, 6:18, 6:04, 5:35 (obviously not a full 800!)
notable splits- 5:47 (1600), 11:47 (2 miles), 14:55 (4k), 17:57 (3 miles)
*23' cool down
Sunday, September 19th
[morning HR: 52]
REST DAY.
total miles for week: about 28
total number of runs: 5
