End of the healing week,

beginning of the return to training!

Monday, October 4th
[morning HR: 50]
AM:
*2 x 45" pedestal routine
*60' aquajog w/ 3 x 5',7' hard (1/2 recovery)
PM:
*jay johnson back routine
*30' steady bike (not relaxed)

Tuesday, October 5th

[morning HR: 47]

AM:
*3 x 6 weight circuit
*3 x 8 leg circuit
*1 x 60" H core routine
*60' steady aquajog

PM:

*30' stationary bike w/ 10",15",20",25",30",30",25",20",15",10"

Wednesday, October 6th

[morning HR: 48]

AM:

*3 mile run

where- perfect dirt path in Katy on the George Bush Trail

average pace- 7:49

comments- legs felt strong, arms felt strong, run felt amazing... but... totally out of breath. just so thankful to be running again though. it was gorgeous outside and felt so nice to be in it. foot still hurts but not to the degree that it had gotten to.

*22' stationary bike (just to finish out my usual 45' worth of work for Wed.)

PM:

*15 mile bike with Jake on George Bush Trail

Thursday, October 7th

[morning HR: 50]

AM:

*1.5 mile warm-up

*2.5 mile tempo

where- dirt path on George Bush Trail in Katy

avg pace/ avg pace per 800m- 6:30/ 6:42, 6:34, 6:32, 6:26, 6:19

comments- another cold morning! body still felt pretty good, but my stomach was not on schedule today. glad to have gotten it in anyways though!

*1 mile cool down

*4 x strides

PM:

*10' shakeout in Hull with Jake

*2 x 8 leg strength circuit

*2 x 45" pedestal routine

Friday, October 8th

[morning HR: 52]

rest day!!

Saturday, October 9th

[morning HR: 49]

*4 miles with Jake in The Woodlands

avg pace- 7:13

comments- we ran later in the morning so i was nice and awake. felt good... just eased into and got to running at a pretty solid pace. happy with it!

*2 x pedestal routine with 5 leg lifts

Sunday, October 10th

[morning HR: 51]

AM:

*1.5M warm-up

*3M tempo + 4 x 1' hard, 2' recovery

details:

where- paved, winding trails in The Woodlands

avg pace/ avg pace per mile- 6:18/ 6:18, 6:22, 6:13

avg pace for 1' segments- 5:23, 5:30, 5:17, 5:24

comments- felt a little heavy and weak on the warm up, but must've pulled it together enough to get the job done. good workout for a solo run on a iffy stomach though. definitely liked doing the 1' segments right after the tempo.

PM:

*3 x 6 weights circuit

*1 x 60" H core routine

*30' steady stationary bike

total miles run for the week: 19

total miles x-training (10'=1M): 41

total number of runs: 5

week 2 of the pure training phase!

Monday, September 27th
[morning HR: 49]
AM:
*20' warm up... came out to 2.3 miles
*2 x 1 mile, 2 x 800m on the track
paces according to my garmin (slower than the times that were called out on the track, so realize that the actual times i hit were not this fast): 5:48, 5:35, 2:53, 2:51
*20' cool down... came out to 2.1 miles
*general strength workout
comments- not a good day for me, physically. peed on myself 3 times during the workout (1st time for that), felt like i was running on sticks for legs and bricks for feet, and never did get warm at all. gloves and ear covers are going to be crucial for me this year. excuses and negative attitude aside, i have to remember that i at least got in 7 miles worth of running and 3 miles worth at race pace or better. may not have been what i expected or wanted, but it was at least something.
PM:
*core workout
*30' bike with 6 x 15" all out, 45" recovery (in place of the hill sprints the rest of the girls got in)

Tuesday, September 28th
[morning HR:53]
AM:
*3 x 30" pedestal routine
*60' aquajog w/ middle 50' steady
PM:
*2 x 30" H core circuit
*30' stationary bike

Wednesday, September 29th
[morning HR: 50]
AM:
*big 12
*60' aquajog w/ 15 x 2:30 hard, 1:00 recovery
PM:
*35' bike w/ 5 x 2' hard, 1' normal
*2 x 10 pull ups & dips
*2 x 10 body squats & 6 single leg squats

Thursday, September 30th

[morning HR: 52]

AM:

*weight workout (ladders of 6-5-4-3-2 reps alternating between lat-pull down/bicep curls, tricep extensions/bench press, chest press/rowing/fly machine; 3 x 6 leg press/ knee extension/ hamstring curls; 3 x 15 single leg calf raises/ double leg calf raises)

*2 x 45" pedestal routine w/ extended arms

*60' aqua jog w/ 7', 6', 5', 4', 3', 3' surges (equal rest)

PM:

*30' steady stationary bike

Friday, October 1st

[morning HR: 48]

AM:

*60' aquajog w/ 9 x 3' hard, 1' recovery, 1' all out, 1' recovery

PM:

*20' easy bike on the McNeil XC course

*2 x 45" pedestal routine

Saturday, October 2nd

[morning HR: 49]

*30' hard bike with intervals

Sunday, October 3rd

[morning HR: 49]

*2 x 30" H core routine

*3 x 6 general strength circuit with heavier weights

*90' relaxed stationary bike (stopping to stretch IT band every 30')

total miles of running for the week: 7M.

total "miles" of x-training for the week (10'=1M): 51M.

number or runs: 1.

number of doubles: 5.