...and it feels so good! :)
Monday, August 23rd
[morning HR: 48]
AM:
*6 miles progession.
details:
where- Merrifield Road.
average pace/ total time- 6:51/ 41:04.
pace progession- 7:14, 7:07, 7:07, 6:43, 6:36, 6:12.
comments- Good run, but not as fast as we were intending for it to be. Not sure if it was because of the hills, or if we just didn't push things as much as we should have. Definitely felt like I was working during the entire run though. The only parts that started to feel less uncomfortable were the 5th and 6th miles, probably because they are pure downhill.
*4 x strides.
*work capacity circuit.
---ice bath!!---
PM:
*25' stationary bike.
*H core circuit (2 x 30").
*pedestal routine w/ leg lifts (2 sets of 5).
---iced foot!!---
Tuesday, August 24th
[morning HR: 47]
AM:
*5 miles.
details:
where- Boy Scout Camp.
average pace/ total time- 8:35/ 42:55.
comments- If today needed to be a good recovery day, it served it's purpose! :) The entire team ran together today, so it was extremely slow for the first half (as in 9:30 pace!) and then, thankfully, we picked it up some during the second half. But it was a nice location and my body felt strong and relaxed.
*4 x uphill strides.
*big 12.
*4 pull-ups at resistance 4.
---ice bath!!---
PM:
*1 x 60" pedestal routine.
*30' recumbent bike.
---iced foot!!---
Wednesday, August 25th
[morning HR: 48]
AM:
*45' naturally progressing.
details:
where- Trinity River Corridor
average pace/ total time- No garmin?! Felt relaxed, but at a solid pace.
comments- No pain in the foot this morning! LOVE this corridor. Nice to run in the rain some as well!
*leg circuit.
*general strength workout: 8lb dumbbells; 2 x [swiss ball chest press (10), decline push-up (12), I-Y-T raise (10), squat to press (12)], 3 x [curl/calf raises (15), seated swiss ball tricep extensions (8)], 2 x [walking front lunge (10), walking back lunge (10), walking side lunges (10 each), back/diagonal lunges (10), single leg deadlift (8), single leg hip raise (10)].
PM:
---ice bath!!---
Thursday, August 26th
[morning HR: 49]
AM:
*2 mile warm-up, 3 x 1 mile @ race pace, 3' recovery, 1 mile cool down.
details:
where- DBU gravel path.
average pace for hard miles- 6:17, 6:08, 6:05.
comments- Good workout. It was nice having Tabb and Linet to run with with. We kept things under control and worked our way down each mile. Loved how quickly it was over! :)
*4 x strides in spikes.
---ice bath!!---
PM:
*pedestal routine. 2 sets of 30".
*H core routine. 2 sets of 3o".
*30' stationary bike.
*work capacity circuit. 3 sets of 6.
Friday, August 27th
[morning HR: forgot to check it! that's what happens when you sleep til 8! :)]
*60' elliptical.
Saturday, August 28th
[morning HR: 51]
*7 miles with 1,2,3,1,2,3 on a 5' cycle after 15'.
details:
where- White Rock Lake.
average pace/ total time- 7:22/ 51:38.
pace per surge- 6:31, 6:33, 6:12, 6:09, 6:13, 6:01
pace per recovery- 7:33, 7:47, 7:41, 7:31, 7:31, 7:09
comments- Good, comfortable run. 7 miles feels short now. And the surges feel like nothing more than surges. Just simple "pick-ups" in the pace that honestly make the rest of the run feel better.
*cannonball cool down.
Sunday, August 29th
[morning HR: 49]
REST DAY!!!!
Total Mileage for the Week: 28?
Total Number of Runs: 5 runs.
8.21.2010
8.15.2010
WEEK #1... OFFICIALLY.
Monday, August 16th
[morning HR: 50]
AM:
*2 mile warm up + 4 mile time trial.
details:
where- Fish Creek Trail.
average pace/ total time (for the time trial)- 6:20/ 25:25.
comments- Felt great up until about 100 meters to go! :) Hahah, nah, it felt good. I'm pleased with the run. Ate a bowl of oatmeal with half a banana and a piece of toast with some peanut butter and raisins about 2 hours before we warmed up, so I know that will work for race days. Main thing I learned was that I need to get in speed for sure. Definitely lacking in the stride/speed area.
PM:
*20' elliptical.
*work capacity circuit. (3 sets of 6, no medicine ball, no pull-ups).
*H core routine. (1 set of 30").
Tuesday, August 17th
[morning HR: 52]
AM:
*5 miles.
details:
where- Norbuck Park.
average pace/ total time- 8:05/ 40: 32.
average HR- 158.
comments- It was enjoyable, but it definitely would have been rough if today had not been recovery. I think all of us felt pretty drained. But it was nice to get on some grass and to have some company for the run. Good conversation always makes time go by a little faster! :)
*4 x strides.
PM:
*pedestal routine. (2 sets of 30", no leg lifts, 30" rest in between sets).
*H core circuit. (1 set, 30" each exercise).
*23' stationary bike.
Wednesday, August 18th
[morning HR: 48]
AM:
*6 miles naturally progessing.
details:
where- White Rock Lake.
average pace/ total time- 7:50/ 47:41 (accidentally ran more than 6 miles so at 6 miles it was a little earlier).
average HR- 166.
comments- Felt heavy and tired today. Definitely had to work on the run. When I turned around at 3 miles we were averaging 8:15 pace for the run so far, but when I finished I felt much better and the pace had gone down quite a bit, so maybe that's the secret?
*leg circuit #1. (only 1 set).
PM:
---ice bath!!---
Thursday, August 19th
[morning HR: 48]
AM:
*15 warm up + 2 x 5' tempo, 3' recovery, 4 x 3' xc effort, 3' recovery.
details:
where- DBU Gravel Path.
total mileage- 6.5 miles.
paces for hard segments- 6:30, 6:32, 6:11, 6:15, 6:10, 6:13.
comments-I'm definitely happy with this workout. We (Tabb, Linet, Susan, and myself) were told to stay together and run 6:30 pace for the 5' segments and 6:10 pace for the 3' segments. The 5' segments felt great. We were able to stay comfortable for them. The 3' ones? Nothing close. Haha! On the first one I checked my watch 1' in and said we were at 6:24 pace and Tabb goes "oh, poop" (but with a different word, ha!). It was classic. But we finished it out and stayed pretty well together. I'm excited to see how close we can stay in a race. This pack running could be huge for our team.
*4 x striders.
---ice bath!!---
PM:
*20' bike.
*work capacity circuit. (3 sets of 6, no pull-ups, no med ball).
*H core routine. (1 set of 30").
Friday, August 20th
[morning HR: 47]
OFF!!!!
Saturday, August 21st
[morning HR: 48]
AM:
*7.4 miles w/ 1,2,2,1,2,2 on a 5' cycle.
details:
where- White Rock Lake.
average pace/ total time- 7:33/ 55:56
average pace per surge- 6:05, 6:17, 6:12, 6:22, 6:04, 6:08
average pace per recovery- 8:08, 7:52, 7:39, 7:49, 7:54, 7:28
comments- Felt great. He told us to keep the surges at tempo pace and not turn them into "sprints", and it made the run as a whole feel great and go by very quickly. This is the most comfortable and relaxed I've felt at these paces. I was even able to have a conversation with Jake during my 3rd surge. Definitely thankful for this run.
*cannonball cool down.
Sunday, August 22nd
[morning HR:
REST DAY!!!
Total mileage for the week: 31 miles.
Total runs for the week: 5.
[morning HR: 50]
AM:
*2 mile warm up + 4 mile time trial.
details:
where- Fish Creek Trail.
average pace/ total time (for the time trial)- 6:20/ 25:25.
comments- Felt great up until about 100 meters to go! :) Hahah, nah, it felt good. I'm pleased with the run. Ate a bowl of oatmeal with half a banana and a piece of toast with some peanut butter and raisins about 2 hours before we warmed up, so I know that will work for race days. Main thing I learned was that I need to get in speed for sure. Definitely lacking in the stride/speed area.
PM:
*20' elliptical.
*work capacity circuit. (3 sets of 6, no medicine ball, no pull-ups).
*H core routine. (1 set of 30").
Tuesday, August 17th
[morning HR: 52]
AM:
*5 miles.
details:
where- Norbuck Park.
average pace/ total time- 8:05/ 40: 32.
average HR- 158.
comments- It was enjoyable, but it definitely would have been rough if today had not been recovery. I think all of us felt pretty drained. But it was nice to get on some grass and to have some company for the run. Good conversation always makes time go by a little faster! :)
*4 x strides.
PM:
*pedestal routine. (2 sets of 30", no leg lifts, 30" rest in between sets).
*H core circuit. (1 set, 30" each exercise).
*23' stationary bike.
Wednesday, August 18th
[morning HR: 48]
AM:
*6 miles naturally progessing.
details:
where- White Rock Lake.
average pace/ total time- 7:50/ 47:41 (accidentally ran more than 6 miles so at 6 miles it was a little earlier).
average HR- 166.
comments- Felt heavy and tired today. Definitely had to work on the run. When I turned around at 3 miles we were averaging 8:15 pace for the run so far, but when I finished I felt much better and the pace had gone down quite a bit, so maybe that's the secret?
*leg circuit #1. (only 1 set).
PM:
---ice bath!!---
Thursday, August 19th
[morning HR: 48]
AM:
*15 warm up + 2 x 5' tempo, 3' recovery, 4 x 3' xc effort, 3' recovery.
details:
where- DBU Gravel Path.
total mileage- 6.5 miles.
paces for hard segments- 6:30, 6:32, 6:11, 6:15, 6:10, 6:13.
comments-I'm definitely happy with this workout. We (Tabb, Linet, Susan, and myself) were told to stay together and run 6:30 pace for the 5' segments and 6:10 pace for the 3' segments. The 5' segments felt great. We were able to stay comfortable for them. The 3' ones? Nothing close. Haha! On the first one I checked my watch 1' in and said we were at 6:24 pace and Tabb goes "oh, poop" (but with a different word, ha!). It was classic. But we finished it out and stayed pretty well together. I'm excited to see how close we can stay in a race. This pack running could be huge for our team.
*4 x striders.
---ice bath!!---
PM:
*20' bike.
*work capacity circuit. (3 sets of 6, no pull-ups, no med ball).
*H core routine. (1 set of 30").
Friday, August 20th
[morning HR: 47]
OFF!!!!
Saturday, August 21st
[morning HR: 48]
AM:
*7.4 miles w/ 1,2,2,1,2,2 on a 5' cycle.
details:
where- White Rock Lake.
average pace/ total time- 7:33/ 55:56
average pace per surge- 6:05, 6:17, 6:12, 6:22, 6:04, 6:08
average pace per recovery- 8:08, 7:52, 7:39, 7:49, 7:54, 7:28
comments- Felt great. He told us to keep the surges at tempo pace and not turn them into "sprints", and it made the run as a whole feel great and go by very quickly. This is the most comfortable and relaxed I've felt at these paces. I was even able to have a conversation with Jake during my 3rd surge. Definitely thankful for this run.
*cannonball cool down.
Sunday, August 22nd
[morning HR:
REST DAY!!!
Total mileage for the week: 31 miles.
Total runs for the week: 5.
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