Wrapping up 2010!

Sunday, December 26th
Total rest day for the first time in a while!

Monday, December 27th
[morning HR: 48]
AM:
*45' aquajog with 5 x 90",60",30" (60"recovery)
PM:
*20 x Around the World core routine
*Jay Johnson's myrtl & back routines
*2 x 45" pedestal routine

Tuesday, December 28th
[morning HR: 47]
AM:
*warm up drills, 2 x 20m neuromuscular drills
*6M easy in 42:31 on the Mt View campus
*6 x 30",30"
--Not too terribly cold, but definitely rainy this morning! Thankful to be back to normal health and energy though. Today's run averaged 7:05 pace and breaks down into 7:28, 7:09, 6:59, 7:03, 6:57, 6:50. 30-30's were alright. Focused on form more so than all-out speed because I think that's part of what tore me up a few weeks back. Paces ranged from 5:10 to 5:15 with the first one at 5:45.
PM:
*30' stationary bike
*45" x H-Core routine
*3 x6 general strength


Wednesday, December 29th
[morning HR: 48]
AM:

*22' easy run, warm up drills, 2 x 20 neuromuscular drills, 2 x 60m strides

*4M tempo on the track in 25:28

*4 x 200m in spikes (200j recovery)

*7' cool down
--For some reason I felt bad (stomach-wise & heavy legs) on the warm up, but it seemed to settle the more we got into things. The tempo was exactly what I wanted it to be... very much under control, but still a good solid run. It was definitely a bit windy, but I'm not going to complain because the rain held off and it wasn't too cold today! :) Finished out with the 200's to practice kicking (my weakness) and was very happy with the progression as I learned to adapt to the pace.
--4M splits: 95, 97, 97, 95 (6:25); 96, 95, 96, 96 (12:49); 94, 94, 95, 96 (19:13); 95, 92, 94, 93 (25:28).
--200m splits: 37, 36, 35, 33.
PM:
*30' cross training (15' bike, 15' elliptical)
--Very glad to have gotten this in. I kept it much more gentle and easy than usual and I feel like a new person now! Ready for the rest of the week of training!

Thursday, December 30th
[morning HR: 50]
AM:

*2 x 45" pedestal routine

*20 x Around the World core routine

*65' aquajog w/ 3 x 5',4',3',2',1' (1' recovery)

PM:

*30' elliptical

*3 x 6 upper body strength

*2 x 10 lower body strength


Friday, December 31st
*warm up drills, 2 x 20m neuromuscular drills
*6M comfortable at Mt View
*6 x 30",30"
--Felt awful today? From the start! I was definitely heavy and weak during the warm up and never really felt like things loosened up. The wind probably didn't help as it was really strong today. Ended up averaging 7:29 pace with a break down of 7:55, 7:25, 7:24, 7:37, 7:30, 7:04.... you can tell when I hit the wind! :)

Saturday, January 1st
*3M warm up
*12 x 1' grass hills, 3' recovery
--No cool down and no neuromuscular drills today. This is the second day in a row that I've not felt quite right... I'm still heavy and weak feeling so I figured it was best to get in the important parts and leave it at that. The hills were good effort and will still give me the strength and form boosts, but they definitely were not as fast as they have been. Time to focus on recovering so I can come back ready to train on Monday!

Total mileage for the week (10' x-training = 1M): 44.5 Miles.
Total number of runs: 4.

And He shall be called Emmanuel.

Sunday, December 19th
[morning HR: 49]
AM:
*warm up drills
*2 x 20m neuromuscular drills
*5M easy in 36:44 on grass at Mountain View College
*5 x 30",30"
--Not a bad run, but still don't feel as strong or as loose as I have been up until this past week. Just a phase that has to pass, I guess?! Paces for the run were 7:45, 7:26, 7:08, 7:19, 7:05 for an average of 7:21. The 30,30's were okay as well, but again, not as fast as I would have liked. Felt like I had good form though? Paces were 4:52, 5:30, 5:29, 5:07, 4:59.
PM:
*2 x 50" pedestal routine
*30' stationary bike
*1 x 30" H core routine
*3 x 6 strength


Monday, December 20th
[morning HR: 51]
*20 x Around the World core routine
*50' aquajog


Tuesday, December 21st
[morning HR: 49]
AM:
*warm up drills
*3M easy on the streets
*2 x 20 neuromuscular drills
*10 x 1' hills 
*5' cool down, stretches
--Still seeing improvements on these, which is nice. I can tell that my body is adapting and learning to use different muscles. Ran on concrete for 2-10 because of the lighting, so paces are significantly faster than they have been: 6:07, 5:41, 5:55, 6:05, 6:11, 6:07, 5:52, 6:07, 6:01, 5:58 for a total of 1.7M hard uphill.
PM:
*30' stationary bike
*LOTS of stretching!
*2 x 50" pedestal routine (second set with leg lifts)


Wednesday, December 22nd
[morning HR: 49]
AM:
*5M comfortable in 37:47 at Central Park in GP
*20 x Around the World core routine
--Never could get warm at all this morning! Definitely was not dressed appropriately for the weather/wind! The run averaged 7:33 pace and broke down into 8:10, 7:41, 7:30, 7:08, 7:16. The last mile was the worst of them all as it was straight into the wind! Passed on the 30,30's this morning and will get them in this afternoon!
PM:
*15' easy in Hull, TX
*2 x 20 neuromuscular drills
*5 x 30", 30"
*3 x 5 leg circuit, 3 x 20 body squats, 3 x 30 heel/toe walks

Thursday, December 23rd
[morning HR: 49]
*15' easy with Jake
*5' easy by myself
*lots of diagonal surges while timing Jake's track workout!

Friday, December 24th
[morning HR: 50]
AM:
*3M warm up
*2 x 20 neuromuscular drills
*400-600-400-200 at goal mile pace
*2M cool down
--Felt awful for the warm up and cool down (as I have for the past few runs?), but managed to get in the workout without feeling bad at all. Very much a welcomed surprise. Hit times of 75, 1:57, 77, 36. Good day, but I'm a little worried about all these 8:30/9:00 pace runs feeling so tiresome.
PM:
*15' easy
*1 x pedestal routine w/ 10 leg lifts


Saturday, December 25th-- MERRY CHRISTMAS!!
[morning HR: 49]
*5M easy in 38:19 with Jake in Dayton
--Averaged 7:39 pace with a breakdown of 8:53, 7:47, 7:52, 7:16, 7:01. Best feeling run I've had in a while. Still not what I was doing a few weeks ago, but definitely better than it's been! Thankful to be running this year though... God has been good.


Total Mileage for the Week (10' x-training=1M): 46 miles
Total Number of Runs: 8