Sunday, January 9th
warm up drills + 2 x 20m neuromuscular drills + 3M warm up
4 x 1M (60-90" recovery), 6 x 30" surges on treadmill @ 1%
So thankful for treadmills!! Planned on a 3M tempo and 1M hard today, but the weather didn't quite allow for that. Ended up with 4M at 6:11, 6:03, 6:03, 5:56 respectively. Surges ranged from 5:10 to 5:40 pace.
[2 x 30" H-Core routine]
Monday, January 10th
Jay Johnson's myrtyl & back routine
30' stationary bike + 30' elliptical
lower body & upper body strength
[30' double] Stuck to the elliptical for this one!
Tuesday, January 11th
morning HR: 47
warm up drills + 2 x 20m neuromuscular drills + 3M warm up
12 x 400 @ 5k goal pace (60" recovery) Ran them at 5:39 pace on the treadmill. First few were more of a "wake up" to the legs, but after that it felt very comfortable... never really struggled with breathing, etc. Definitely pain in the right hip/glute and left achilles though. Finished up with stretches, heating, and an ice bath.. no cool down today.
[30' double] Went to the pool to get in some swimming/ aqua jogging for today's double.
*chiro treatment & advil all day*
Wednesday, January 12th
30' aqua jog (followed by heating pads & an ice bath)
[30' aqua jog] (followed by heating pads & ice bath)
*advil all day*
Thursday, January 13th
morning HR: 47
[30' AM aqua jog double] (followed by heating pads & ice bath)
5k easy
warm up drills
4 x 100m strides (followed by heating pads & ice bath)
*chiro treatment & advil all day*
Friday, January 14th
3M warm up + warm up drills + light jog + strides
5k race -- 18:44 with splits of 88,87,88,86,88,89,90,90,91,91,93,93. Not at all what we wanted or expected. Very rough race as far as pacing goes. My lungs and arms were strong and I felt like I could think very clearly, but my legs felt weak muscularly towards the end. 5k is a lot longer than I remember it being as well?!
Saturday, January 15th
rest
total number of runs: 4
total mileage: about 24M running, 15M cross training (39 total)
1.09.2011
1.01.2011
2011 is here... last week before indoor starts!
Sunday, January 2nd
morning HR: 47
rest day
Monday, January 3rd
9+M conversational at White Rock Lake in 66:41. Ran the full small loop... about 9.2 miles total. Felt great today and enjoyed running relaxed in such a beautiful place!
4 x hill sprints
[30' double w/ strength & core] Got it all in! Started with 20 reps of Around the World core, then had a nice 30' solid bike, followed by 3 x 10 lower body strength and 3 x 6 upper body strength. Finished things up with some good stretching.
Tuesday, January 4th
morning HR: 47
Wednesday, January 4th
morning HR: 50
15' elliptical
2 x 45" pedestal routine, 1 x 45" H-Core routine
3 x 10 lower body/ 3 x 8 upper body strength
45' elliptical
Thursday, January 5th
warm up drills
50' recovery- Primarily on dirt, took things very easy today... I'm definitely sore from yesterday's strength work!
2 x 20m neuromuscular drills + 4 x short strides
[30' double w/ mobility]
Friday, January 6th
warm up drills + 2 x 20m neuromuscular drills + 3M warm up
12 x 300 hard (100j recovery) - Ran these harder than I should've, but it was good to get in that type of an effort. Average paces for the hard segments were 4:45, 5:01, 4:57, 4:58, 5:10, 5:07, (longer rest) 5:04, 5:02, 4:56, (longer rest) 5:12, 5:10, 4:59. Took two extra breaks to get some more recovery and maintain the hard efforts.
1M warm down + warm down drills
3 x 6 strength
[30' double w/ core] Chose the elliptical for this double. Finished up with 20 x Around the World core.
Saturday, January 7th
Total rest day again. Nursing a sore hip/glute?
Weekly Mileage: 47
Number of Runs: 4
morning HR: 47
rest day
Monday, January 3rd
9+M conversational at White Rock Lake in 66:41. Ran the full small loop... about 9.2 miles total. Felt great today and enjoyed running relaxed in such a beautiful place!
4 x hill sprints
[30' double w/ strength & core] Got it all in! Started with 20 reps of Around the World core, then had a nice 30' solid bike, followed by 3 x 10 lower body strength and 3 x 6 upper body strength. Finished things up with some good stretching.
Tuesday, January 4th
morning HR: 47
3M warm up, warm up drills, 2 x 15m neuromuscular drills
8 x 800m @10k pace (200j recovery) Nice and controlled on these! Worked through them evenly and hit 2:57, 2:56, 2:55, 2:57, 2:56, 2:56, 2:56, 2:53 respectively. Very comfortable... just like a clock! (perfect weather though!)
4 x 150 build-ups (150j recovery)
[30' double w/ mobility] Another day in the books! Started with the Myrtyl routine and finished up with a 30' aqua jog.Wednesday, January 4th
morning HR: 50
15' elliptical
2 x 45" pedestal routine, 1 x 45" H-Core routine
3 x 10 lower body/ 3 x 8 upper body strength
45' elliptical
Thursday, January 5th
warm up drills
50' recovery- Primarily on dirt, took things very easy today... I'm definitely sore from yesterday's strength work!
2 x 20m neuromuscular drills + 4 x short strides
[30' double w/ mobility]
Friday, January 6th
warm up drills + 2 x 20m neuromuscular drills + 3M warm up
12 x 300 hard (100j recovery) - Ran these harder than I should've, but it was good to get in that type of an effort. Average paces for the hard segments were 4:45, 5:01, 4:57, 4:58, 5:10, 5:07, (longer rest) 5:04, 5:02, 4:56, (longer rest) 5:12, 5:10, 4:59. Took two extra breaks to get some more recovery and maintain the hard efforts.
1M warm down + warm down drills
3 x 6 strength
[30' double w/ core] Chose the elliptical for this double. Finished up with 20 x Around the World core.
Saturday, January 7th
Total rest day again. Nursing a sore hip/glute?
Weekly Mileage: 47
Number of Runs: 4
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