Monday, December 15, 2008
Wow, so whats the point of blogging training when I have not been doing any? I am very aware that my insites on life, etc. are not that interesting so I have not posted anything in a while.
I have started running again, finally, I mean, really running, non of this shuffling around 20-30min a day stuff. I can run about 50min to an hour most days for a little bit now. I have not started workouts yet, obviously, that would be stupid. I may start earlier than usual after an injury because of all the cross training I was able to do...against Houston's wishes.
As for the team, Scrib made it to NCAA's which was great for him. I thought both teams ran really well, considering they were a little understaffed this year. That will not be the case next year, recruiting is going really well.
Few interesting things, I completed the USATF level 1 coaches certification course this weekend, and I will be a volunteer assistant coach for the women starting in january. figured that I will not be busy enough next semester with work and school (?) so I might as well help out.
Not much else. my training is really not that interesting just an FYI....
Friday: AM: 50min run PM:30min bike
Saturday: AM: 45min run PM:30min run
Sunday: 60min + cooldown with Mary Elizabeth (an 8th grader that I work with on sundays)
Monday: AM: 30min run, pilates PM: 30min at 7min pace (last 5 min at 6:44 pace)
abs and back work
Tuesday: AM: 34min PM: 38min at 7:30 pace (calf tight)
Wednesday: AM: 47min easy PM: bike and pilates
Friday, November 14, 2008
I am about to go ride the bike for an hour and read another Michael Crichton
The team is headed to regionals this weekend, the story is available here:
The girls just lost their number three due to transfer so they will be having a rough weekend. The men should be fine.
Wednesday, November 12, 2008
I was really down this week because my Husband seemed to have confinced me that I may have a small tear in my achilles. I did not want to be out any longer than I already have been ( I sat out 7 months last year) but I had my monthly visit to My chiropractor, Dr. Leach, and he seems to think he can fix it. So before I go get another MRI, I am going to let him have a shot at it.
I mean, two 20 dollar sessions would be alot cheaper than two doctors visits and an MRI, dont you think.
I guess we will see. I mean, it is improving, just very very slowly.
Thursday, November 6, 2008
Pictured- Calgary, Alberta, Canada (Dads new home)
SEC's was this past weekend, the men did pretty well seeing as we are really in a building process this year. We also had a few people fall apart, it happens. Scrib ran an excellent race, as shows from the results.
Girma ended up winning the whole thing. I could have predicted that when Houston was recruiting him last year. That kid is a machine, literally.
Race re-cap can be found here:
Friday, October 31, 2008
Friday, October 24, 2008
The team is going out to Ackerman tomorrow, and I want to go, even though I will only be testing my achilles with a twenty minute run. The problem is, we may not get back in time for me to get to the rec center for my pool workout. I really do not want to have to go to the pool on campus, the water is so freakin cold it takes me 10minutes to stop shivering.
Wish I had some interesting training or racing to post, however I am doing none of those right now. Cross training is boring.
Saturday, October 18, 2008
My achilles actually feels all right today, which is funny because it was terrible all through the week. Maybe because I have completely stayed off it, Ive also been wearing my splint around the house. Its been pretty good so far.
Even though I have been out for almost 7 weeks now, I really dont think I have gained an ounce, which is probably due to the fact that I am still spending 80min in the pool most days, doing intervals the whole time, or I may be eatting less, I havent really felt like I have changed anything really.
Im just as tired at night, if not more so I still feel like I am getting a pretty good workout.
I wore my heart rate monitor the other day, was disappointed to know that if did not work under water, but if I lifted myself up out of the water for like 2 seconds it could get a reading. 10-20 sec into my easy segments my heart rate was still at 160, thats pretty good for pool running I think...but the pool I workout in is really really warm so my heart rate is really not going to be to much lower than it normally would be on land.
Ok, Ive been doing some crazy workouts lately, and even though pool running is about as interesting as watching paint dry, Im pretty bored, so I thought I may post a few.....umm let me see.....
10X1min, 30sec easy
10X2min, 30 sec easy
5x3min, 1min easy
5X1 min, 30 sec easy
4X 10min hard, 2min recovery
10X1min, 30sec easy
6x5min, 1min-90sec easy
10x 1min/30sec easy
10x1min H/30sec easy
15x2min H/30sec easy
theres more but im getting tired now.
Friday, October 17, 2008
So my calf strain has progressed into an aching achilles, every time I take a step I get a shooting pain up my leg. Therefor I am getting an MRI next week, and I have not been running at all, just pool sessions of 70-80min. I just want to be carefully, I am hoping its nothing....
I guess we will see!
Wednesday, October 8, 2008
Monday, October 6, 2008
Saturday, October 4, 2008
I ended up with a 2nd degree strain, it was not so bad in the beginning, but because I continued to run on it, it would not heal and got progressively worse.
Because I am less than 8 weeks away from Canadian National Cross I can basically kiss that idea good bye. I doubt I will be running workouts next week, and that is where I will need to be. At least I am finally running now, I was getting tired of 90min of cross training a day, or 80min of intervals in the pool. I much prefer going out for an hour run over anything else. The last two weeks I worked pretty hard, but the training sucked so I didnt even log it. Who cares about my elliptical/bike/water running workouts?
Last week the team went to Notre Dame. My husband is a little upset so I am not going to post the results, just that his frist three did well and his 4 and 5th had a pretty hard fall. I guess someone can just look up the results if they are dying to know.
Well I really dont have anything interesting to say so Im just going to stop typing now.
Sunday, September 21, 2008
The mens race began at 8am and Scrib won in a good 24:?? effort. The course was ankle deep mud and at least 20 meters longer than it was previously, as Houston had to move the finish to a more dry location. The men won the over all title, and the woman repeated shortly after (Masterson won in 18:35 or so, not a fast day for her given the conditions but a win anyway).
Delta timing has yet to put up the results...hmmmm...they should be here eventually....
and here is this race recap from Mstate athletics
As for training, well the calf is getting better, but now my achilles is acting up. I believe I will be full tilt again by the middle of the week. Houston will take the men out to Akerman on Saturday, I plan on getting in a pretty good tempo run there.
Monday: AM: 76min run
Tuesday: AM: 40min run PM: (55min)workout, 15min w/u (elliptical) 6X5min hard, 1 min easy (pool)
Wednesday: AM: 55min elliptical, abs, PM: 38min run (calf messed up)
Thursday:AM: 63 minutes running
Friday: AM:34 minutes easy running PM: 47minutes easy running
Saturday: AM: 52minutes running PM: 30minutes elliptical, 1min hard, i min easy, abs
Sunday: 40min run, abs
Wednesday, September 17, 2008
article posted here:
pretty terrible though. Who really cares about racing ole miss. Results will probably be posted on the http://www.mstateathletics.com website as well.
As for this week, Not much running still. Calf is still pretty messed up.
Monday: AM: 76min run
Tuesday: AM: 40min run PM: (55min)workout, 15min w/u (elliptical) 6X5min hard, 1 min easy (pool)
Wednesday: AM: 55min elliptical, abs, PM: 38min run (calf messed up)
Thursday, September 11, 2008
these injuries have really got me down, every time I am getting some where, I get hurt. Its so annoying.
I am no stranger to an elliptical machine, a pool workout, or a road bike. This week, I have really tried to work as hard as I can. Actually, I have had a bit of a head ache for the past few days, they one where you have been doing a few to many intense session in a row. Over all, I try not to think about it much, I was getting really tight and fatigued anyway.
The men are running an 8 mile tempo at the course on friday, I may go out there and do a few loops of relaxed running. The SEC Cross COunty Championships are on our course this year and I have not ran the upper loop yet. Its pretty exciting I think. I plan to help out alot with that, I love the SEC.
Monday: AM: 63min run
AM: 55min run (calf is killing me after trying to do strides)
PM: (50min) workout, (warmup on bike, workout inpool) 20min warm up, 5X5min HARD w/60-90sec rest water running (pretty hard but recovered pretty fast)
AM: 45min elliptical (w/ 10X2min hard, 1min easy) abs
PM: 30min run (calf is killing me still)
Thursday: AM: 40min elliptical
PM: 48min run, ab work
Friday: AM:40min elliptical
PM: 48min run
Saturday: AM: 56min run then
poolwork out (45-50min) 15X2min hard, 1min easy
Sunday: 50min run
PM: yoga, abs
I really feel that the elliptical is the best form of corss training for running. Having been injured for over 7 months last year, I could not run only use the elliptical machine. When I got really busy (wedding, grad school, working full time) , the intensity of my workouts decreased but I was able to get back into a normal training cycle very very quickly. My first workout back was an 8 mile tempo, I was averaging about only 15 sec slower per mile than I had been before I was hurt, which I thought was not to bad.
Tuesday, September 9, 2008
This morning I was going to run a workout at threshold, yeah did not happen as I tried to do a few 200's at pace and couldnt get up on my toes at all. I went for an easy run instead. this afternoon I am planning on doing a pool workout, probably 5x5min w/ 60sec rest. I really dont like cross training, you need to do twice as much and you still put on wieght no matter what.
Ne ways, X-country is in town this weekend, its bulldog bash and we play Auburn saturday. Think the team has a tempo run at the course. SHould be interesting to watch, but I doubt I will be participating.
Monday, September 8, 2008
Recap is available here:
as for training, my calf is still messed up so Ive just been running an hour easy....
Saturday: AM: 60min
Sunday: AM: 60min
Monday: AM: 63min
Friday, September 5, 2008
Thursday, September 4, 2008
I know I had been having achilles issues for the last little while so I was really scared at first. Houston drove by and him and Dudley drove me to the trainer, where I realised I had a massive calf cramp and ended up straining it. Unfortunatly I have not been able to run a step since yesterday morning, I guess I am ok with it. My legs wanted a break, however I dont know how 90min of cross training serves as a break. I hate cross training, it has to be harder than running to do anygood.
PM: 28min, abs, stretch
Wednesday: AM: 2 mile w/u 3X1500m, strained calf DNF
PM: 40min elliptical, abs
Thursday: AM:41min bike
PM: 45min elliptical, arm and shoulder weights, abs
Monday, September 1, 2008
Saturday: 2mile w/u , 5k race (1st) 35min c/d
Sunday: 10miles w/ the girls 1hr 13min
PM: 10min w/u, weights (arms, shoulders, back, legs), abs
Monday: 1hr 40min
Friday, August 29, 2008
Trying to get to bed by 8:30. We will see..
Tuesday:AM:50 minutes PM:30min, yoga, abs
Wednesday: AM: 2m w/u, 6X400m hill repeats, with run down recoveries, then 13min tempo (was suppose to be 15 but my hip was so tight I could barely bend over, so I stopped when I made it home.) 1 mile c/d
PM: 2 mile w/u and weights, yoga, abs
Friday: AM: 57min, with strides PM:abs
Monday, August 25, 2008
Sunday: 1hr of yoga, PM:52min run (tight)
Monday: AM: 1hr 20min run (hip so tight, could not finish my long run..so mad)
Sunday, August 24, 2008
Friday: AM: 56min (good) PM: nothing, got busy
Saturday: AM: 2mile w/u
7mile tempo broken into 3 segments (2min recovery)
4miles at 6:05-6:10 pace
2miles in 11:45
1 mile in 5:48 (ran the 1st mile on the 5 mile loop backwards, so pretty slow and up hillish)
3 mile coold down
yoga + stetch
I bought a new yoga video today, I think it should be a little more intense so I am hoping that there are a few positions on their I have not learned.
Friday, August 22, 2008
Time trial went good, allot of guys in the low 19's so that was nice to watch. My workout went pretty good to.
Wednesday: AM: 30min PM: 2mile warm up, on mug shots so first two miles are typically up hill and slow
1 mile: 5:30, 1 mile 5:20, 1200m 3:58, 1200m 3:59, 800m 2:34 , 800m 2:34
3min rest between, 3.5 mile cool down
Thursday: AM: 30min easy PM: 41min easy, stetch and abs (tired)
Friday: AM: 56min (good) PM: not sure yet
Wednesday, August 20, 2008
Tonite I have a pretty hard session on the mugshots loop, mile, mile, 1200, 1200, 800, 800. I am not sure what the rest is. My legs feel great, my back kinda hurts though. Its alot better than it has been, at least I can run comfortably again.
Monday: AM: 42min about 7:15pace PM: 24min, 1hr of yoga and circuit
Tuesday: AM: 65 min on the golf course PM: 30min, strides, stretch
Wednesday: AM: 30min PM: planned interval session (going late so that Houston can run with me)
Sunday, August 17, 2008
Finally we found it on some Denmark internet site, my new labtop played it pretty well. Was a pretty good race!
Kinda upset about the marathon, Kastor dropped out with a foot injury, and Paula has been hurt for three freakin months. Got pretty excited for the finish though... at least the fight for silver was pretty good...was really cheering for Ndereba, shes always so cool and collected. I was waiting for her to try and catch the leader. I was really surprised they let her get away.
Sunday: AM: 1hr 45min (about 14 or so)
~ 80 miles for the week..
Saturday, August 16, 2008
Friday: 42min w/ strides PM: 1 hour of yoga, pilates, ab work (Houston would not let me run this afternoon, which I listened to him this time after a short argument, my hip has been a little tight this week, and coach usually knows best)
Saturday: AM: 2mile w/u, 3.5mile c/d, 1000m in 3:22, 4miles in 24:12, 1000m in 3:19 (really had sooo much fun this morning) PM: 30 min run and stretch (hip is pretty tight)
Wednesday, August 13, 2008
I think official team practice starts tomorrow. HOustons men look pretty fit, anorexic looking as always. Thats the way he likes them to. I think he takes it as a complement or something, everytime I tell him that his men need to be thrown a sandwich now and then...
Monday: AM: 1hr 40min run, yoga, situps
Tuesday: AM: 58:30 min run(6:45-6:20 pace) situps
Wednesday: AM: 2 mile w/u, 6 X1000m on practice fields, 3 mile c/d
PM: 3 miles at 7min pace, weights, situps
Thursday: AM: 1hr 13min (10miles) PM: yoga, and ab work
Sunday, August 10, 2008
Wednesday: AM: 2.5 m w/u 16X400m on research, 1m c/d
Thursday: AM: 61min run (felt pretty good) PM:30min run w/ yoga and abs
Friday: AM: 31min run (tight) PM: 26min (tight)
Saturday: 2m w/u, 5k road race, (2nd) 42min c/d
Sunday: AM: 79min run PM: yoga and abs
~about 71 miles
Wednesday, August 6, 2008
I was suppose to run 400s, keep in mind I have not run a 400 workout in so long I cant even remember, not the last year anyways! So I was pleased with the way this one went. We ran them on the research park loop. Houston marked two 400's, from the start of the regular mile, backwards so that we would not have to include the big hill. There fore the 1st 2-400's were fast, the second two were slower, being that they were on a gradual incline. I ran 4 sets of 4, so 16 total. I was pretty waxed when I finished, think I was between 74 and 75 on the first two of each set, then I was about 77-78 on the next to of each set. Thats about right, given the terrian. I took 60 sec between each, and 5 min between sets because I was not used to the workout.
I was pleased with it! got done just in time for another 110 degree day!
Tuesday, August 5, 2008
Results of the RRCA Sout Regional Championship are now up. I ended up finishing less than half a second behind Beth Old, a 2:40 marathoner out of Marietta, Georgia. The times were not to great, I ran 18:08, but all times were pretty slow. The winner, Jill Steffens, only ran 17:12 (she carries a 16:23 PR). Seems about right for a rolling hill course in Alabama, 1st weekend in August. It was so humid I was dripping sweat before the gun went off.
SO I am still looking for a fast 5k road race...something better than the 17:38 I ran in the mud in March this year..there has got to be something!
This week, training has been pretty good I guess. Its only tuesday however.
Saturday: AM: 5k race PM: 40min xt, abs, weights
Sunday: AM: 72min, PM:20min xt, circuit, abs, yoga
Monday: AM: 90min
Tuesday: AM:51min a strides (felt great) PM:30min at 7:10-6:50 pace, circuit, abs
Saturday, August 2, 2008
The night before we ate at TOP OF THE RIVER restaurant, Ive got to say that I was about half way through the complementary corn bread (cooked in a cast iron skillet!) , pickled onions, and slaw, that I was so full I could barely touch my grilled chicken and shrimp. Absolutely one of the most fabulous places I have ever eaten. If you are ever near Anniston and want a good restaurant, stop at Top Of The River.
Monday: AM: light run PM:40min, yoga and ab work
Tuesday: AM: AM: 36min, PM:42min
Wednesday: 2mw/u, 2mc/d, 6x800m at 2:38-2:30 (on the mugshots loop, so I was not very even depending on the hills) PM: 30min, yoga and ab work
Friday: AM: 45min w/ strides, abs
Saturday: 5k race in Alabama
Sunday, July 27, 2008
Friday:AM:70min PM: 20min run, yoga and pilates at the track
Saturday: 1hr 40min, legs hurting
Sunday: PM: 46min with the team
Monday: AM:40min at 6:30 pace- PM: 61min trail run
Tuesday:AM:40min at 6:30 pace- PM:52min trail run
Wednesday:AM: 45min (Trail loop in 37ish w/ the men) 6.5miles, PM: 5mile trail run
Thursday: 40min at 6:30 pace- PM: 56min trail run (good pace)
Friday: AM:66min, (graduation run in 30min) PM: 30min relaxed on Brevard Campus, Yoga on the grass
Saturday: AM:40min in the morning before driving back to Starkville
Sunday: AM: 30min, PM: 1hr30min (hip a little tight)
It was pouring rain on sunday. Houston and I ran the trails behind research, splashing through the puddles, enjoying the rain cooling our bodies. It was so exhilarating!
Thursday, July 17, 2008
The week finished off pretty good, except this morning I woke up pretty stiff and tired. I did a pretty hard workout last night so that was probably the reason.
continuing last weeks post...
Friday: AM: 30min, PM: 43min (legs hurting)
Saturday: AM:2mile w/u, 1mile c/d 5mile tempo run on the Ackerman loop (hot)
PM: 30min xt, weights, (legs, arms, abs)
Sunday: 72min (felt better after half)
Monday: AM: 11 miles on south farm (hilly) (10.5 in 1hr12min)
Tuesday:AM: 40min w/ strides on big turf PM: 42min (about 7min pace) weights (arms, legs, abs)
Wednesday:AM:40min PM:1.5mile w/u, 10min c/d, 5min,3min,5min,3min,5min,3min,5min hard w/ 90-2min recovery
Thursday:60min (50xt,10t) legs hurting
Friday, July 11, 2008
Anyways, been tight on and off all week, also been running hard to so that may be the cause of it.
Wednesday: 1hr 35minutes
Thursday: AM: 37minutes w/ Houston, pretty quick pace, bout 7min pace mostly, a bit quicker over the last mile
PM: 40 minutes at 7:10-6:40 pace
Friday: AM:30min PM:45min-60min (planned)
Saturday: Planned tempo run
trying to get 75-80 miles this week
Tuesday, July 8, 2008
This week has been better, I am still really tired all the time about 2-3 in the afternoon. I dont think my diet is that good, but often time I find myself alone in the office and I cant sneak out to go get anything. So I drink my G2 and starve from about 11-2. I need to start brown baging it.
This week is suppose to be a pretty goo week...however the intense weight session I had on monday might not let it get as big as I would like.
Monday: AM: 64min fartlek workout, 1,2,3,4,5,4,3,2,1 minutes hard, w/ half the interval time recovery. It went pretty well ,I know on the long segments I was 6min pace or faster because I ran the lake loop and approximated from where I knew I had made 400m markers previously.
PM: 3 miles at 7:30-6:40 pace, stretching but no weights
Tuesday: AM: 50min w/ Annie (hip kinda tight, good stretch though, but I normally stretch after almost every run, or at least once a day)
PM: Planned 3-5 miles and yoga+pilates.
Sunday, July 6, 2008
Continuing last week:
Thursday: AM: 40min PM: w/o, 15min w/u, 15m c/d 5x800, 2:40, 2:39, 2:27, 2:30, 2:34
Saturday: 1hr48minutes (long run)
Sunday: AM:3miles PM: 30minutes at 7:30-6:40 pace, weights & abs
Thursday, July 3, 2008
I ended up winning, which was alright, it was hot and I felt bad the whole time, pretty dehydrated but nice little stroll.
Sunday: 40min yoga+pilates+abs, 30min at 7:30-6:30pace
Monday: AM:40minutes on trails, PM:35minutes 7:30-6:30pace w/ weights (40min)
Tuesday: 50 minutes w/ pilates
Wednesday: AM:64minutes w/ strides PM: 20 min at 7:30-6:30pace, 40 min of weights
Thursday: AM: 40minutes w/ the girls PM: planned workout
Thursday, June 26, 2008
Headed to Jackson tomorrow to run another half. Going to be hot as heck for Mississippi in June so I dont expect it to go very good. Also, my tempos have been short and infrequent, and my fast stuff has been well, and I think for halfs I would probably want that reveresed. Im not running much this week because I am expecting to get heat stroke and dehydration on saturday. Seriously a half marathon in June in MISSISSIPPI. We will see how this goes.
Anyways, running this week, even though I posted some already:
Monday: 1hr6min with strides
Tuesday: 45minutes with strides
Wednesday: AM:30min PM:15minw/u 15minc/d, 3mile/1mile
3miles in 18:15 (6:05 pace) 3min jog, 1 mile in 5:21 awesome!
Monday, June 23, 2008
Saturday: 9miles w/ 7miles in about 45 minutes (about 6:26 pace) really hot!
PM: 20 minutes w/ 4X30 sec strides, situps, pushups, leg lifts
Sunday: AM: 45 minutes (did not get up early enough because it was like 95 degrees!
PM: 50min w/ 30min xt & 20min 7:45-6:35 mile pace (mostly at the 7ish)
abs and stuff
Monday: 66 min relaxed (hip tight, probably from yesterday)
Saturday, June 21, 2008
Anyways: Good running still, besides today, but today was not to terrible.
Wednesday: AM: 30min
PM: A true VO2 max workout!Lol! 2mw/u, 2mc/d 4X800m aw/ 3 minutes rest on mugshots loop. 2:35, 2:39, 2:28, 2:31 not bad, but I was suppose to finish with some 200's but I was limping so I just jogged.
Thursday: AM:30min XT
PM: 60minutes on north farm
Friday: 70minutes + strides (from house)
Sat: 9miles w/ 7miles in about 45 minutes (about 6:26 pace) really hot!
PM: planned easy run and weights
Sunday: not sure
Wednesday, June 18, 2008
Tonite I have some 800's and some 200's with a distance run after words. Doing the 8's on the mugshots loop, and the 200's probably backwords on the track. Houston is running the whole workout with me so I am pretty excited about that. workouts always go better when someone is running them with me.
Sunday: 45minutes easy
Monday: 1hr 40 minutes (legs really sore) bout 40 minutes w/ the girls
Tuesday: AM: wake up jog (legs hurting) Pm: 45minutes on trails at research park
Wednesday: AM:30minutes PM: planned workout 800's at 200's
Saturday, June 14, 2008
Saturday: am: 3miles easy PM: 2mile wu/2mile c/d 5x 1 mile on the roads (mugshots loop) w/ 90 sec rest. 5:42,5:46,5:42, 5:29, 5:30 (very last mile had no mark so just ran for time)
felt so much better after this workout.
Friday, June 13, 2008
Tuesday: AM: 37min xt/ PM: 42 min on trails
Wednesday: AM: 1hr 16 min w/ 3miles at 6 min pace, 1/2 mile jog, 2miles at 6min pace, 1/2mile jog, 1 mile at 6min pace, on south farm so really hilly
Thursday: AM: 40min xt/PM: 45min xt and weights and abs
Friday: AM: 20min jog PM: 60min at good clip, strides. (finished just in time to watch the bottom fall out. when it rains in mississippi, it floods.)
Saturday: planned workout
Sunday: med-long run
Monday, June 9, 2008
Good for us Canadians.
Last week was an injury week. But I will post it anyway. No hard stuff just running.
Sunday: AM 50min XT, PM: 20min XT and weights
Monday: 90minutes LR
Tuesday: Am: 45 min recovery
Wednesday: 80minutes MLR, strides in turf room last mile
Thursday: 50minutes, strides
Friday: AM: 20min PM: 30min (hip bad today)
Sunday: 45min, and drills
Monday: 90minutes w/ Annie
I have no idea how this week is going to go.
Saturday, May 31, 2008
Friday AM: 30 min PM: 25min, 2X200m FAST, 4X100 (stride fast)
Saturday AM: 35 min PM: 6 miles, w/ 5 miles at easy tempo (32 min) this is about all I can do without my hip tightening up.
Houston is about to shut me down, I think he is right. I am not getting anything out of these useless workouts. I guess we will see....
Thursday, May 29, 2008
Training has been going ok, not much work and no classes so basically my day consists of running, half day of work, and a visit to the chiro. Oh and if I can make myself go, a weight session or an evening run (the weight session I dont care for to much). And a large amount of sleep....
since last post
Wednesday: AM: 83 minutes from house PM: warm up run and running drills, situps, hip mobility drills
Thursday: 69 minutes w/ 8X 60-70sec hill sprints, 2X 1500m hard, c/d
Friday: AM: 64 minutes w/ 6 miles progresive (start at 6:59 down to 6:30), 1 mile of strides in the turf room
Saturday: 2 mile w/u 2 m c/d 8X800m w/ 1 minute rest
start at 10k pace, work down to 5k pace
2:55, 2:50,2:49, 2:46,2:45,2:44,2:44,2:40
Sunday: AM 53 min, PM: 34min
Monday: 1 hr 40 min run w/ 5 miles progressive in the middle (6:45-6:30) triple digit humidty
Tuesday: AM: 36 minutes PM: 34 minutes, weights
Wednesday: w/u (ran with the wheel to mark my course...some one stole my cone for the 400m split, why would some one steal a cone? for what purpose is one pylone good for?) c/d was not much because I waisted to much time marking my course...
2km, 1 mile, 1200m, 800m, 400m ,200m, 200m 2-3 min rest (start at 10k pace, work down to 5k pace....didnt get down to 5k pace until about the 400...really not a good workout or I am not very good with the wheel...hopefully it is the later, as I kept messing up, not a very good wheeler... it was also pouring rain and 100% humidity
Thursday: 80minutes --at a pretty good pace, 1 mile of strides in the turf room (no shoes)
sorry about all the colors.
Tuesday, May 20, 2008
Anyways, this week I think I am still going to try to get my hip back. I dont want to race, just want to train. Last week was going really well until I got really sick towards the end of the week and missed my long run. I did have two longer runs last week so I think i am still ok.
Wednesday: AM:25minutes PM: 60 minutes w/5X2min, 1min, 30sec w/ 90sec,1min,30sec rec
Thursday: AM: AM: 64 minutes good pace
Friday: 80 minutes w/ 3X15min hard, 5 min easy
Sunday: 70 min (felt awful)
Monday: 45min (felt awful)
Tuesday: 15min w/u, 20min c/d 4miles at goal Half Marathon Pace (6:15) +10min of diagnals on the football field
**my mechanics are still not good so we are being pretty cautious with workouts
Wednesday, May 14, 2008
I am still contemplating running cotton row on memorial day, and a race in new orleans next friday. I guess it really depends how I feel on monday. I really dont have to decide until that morning. I think travis is planning on going so I may. Its a mile, 5k with the 5k 20 minutes after the mile. Interesting to see how things will go.
The weather is really nice here. Its not quite to hot yet, I like this weather, not sweating immediatly when I walk outside after work. Thats pretty good.
Oh, btw...Yesterday I watched HOustons men run a 4X400m workout in 52's. I think his milers might be ready! I am more excited about his little freshman in the 10k, he ran 30:24 this year, after being a 15:42 guy out of high school. Hes got some very hard working men, I cant wait to watch them all race.
Sunday: AM: 50 min run w/ light strides
Monday: AM: 90 min run w/ 50 minutes hard/ 7X1min fast w/ 90 jog
Tuesday: AM: 51 minutes (felt sick) PM:20 minutes ( quad super tight)
Saturday, May 10, 2008
The mens race as stacked, Travis just barely made the top ten, even after running a 30:40 on the roads the week before. 5 guys went under 30 minutes. Big race for the men.
As for the women, the lady that finished third was actually 50 years old. I looked her up and for the time she ran today, she would have been ranked 3rd in the world in 2007. I was so impressed.
I think I am taking two weeks off from racing and speed work, just to get my hip calmed down a bit. results of Gum Tree...
For the last few days:
Thursday: Am:62 minutes at 7:00-7:30 pace
Friday: 50 min relaxed
Saturday: 20minwarm up/ 10k Race (2nd)/15min cool down
Wednesday, May 7, 2008
Well lets see... I guess I can post some training, it has not been awful....
Saturday: 10k race in Greenville (jogged entire thing because of hip) 1st
Sunday: AM: 60 min easy PM: 30min , 7min pace
Monday: 12.5 miles at 7:14 pace
Tuesday: AM 30min PM 35min with last mile doing strides w/o shoes on the turf room
Wednesday: 20 min warmup, 3x1 mile at 10k goal pace, 10 min c/d
( was suppose to be 5 but Im hurt and it was a bad day..could not even cool down..been having alot of those)
Tuesday, April 29, 2008
I ran a low key 5k the other weekend, and it was horrible and last weekend I took travis to Oxford o race the Double decker. The course was not well marked and many were not at there posts so travis went over two minutes in the wrong direction. I was constantly turning around and yelling to the guy behind me. We ran terribly slow, (I did purposly because my hamstring was so tight I limped) and with all the confusion in which way to go all we really tried to do was win.....which was extremely easy. All we really have to do is show up and give a little effort in the next two races to win.
I starting going to a new doctor this week. hoefully that will help a bit. I really want to run a decent 10k on the roads this year.....
Wednesday, April 16, 2008
I was so excited a female finally won biggest loser last night! Yeay for women!
Thursday: AM: 20-30minutes PM:70 minutes with stretch
Friday: AM 30 min, PM 2 mile warmup, 3 mile cood down, 5 mile tempo run (suppose to be 8 but I had some hamstring issues so Houston made me cut it short)
Saturday: AM: 80 minutes with last 5 miles at harder pace
Sunday: 1hr 41 minutes. felt awful the whole time
Monday: AM:weights PM:40 minutes relaxed
TUesday: Am:40 minutes, PM: warmups and stretch
Wednesday: AM:30 minutes PM: 2 mile warmup, fartlek, 10,4,4,3,3,2,2,1,1, with 1/2 interval recovery, 2 mile cood down (killer hard!0
Houston ran the fartlek with me, I was dying, he left after the 3 minutes segments and I basically just survived till the end, was a very challenging workout!
Wednesday, April 9, 2008
Anyways I have been doing very little track work, at least from years prior, and not much under 10k pace or current 5k pace. So I had 4 by a mile at goal 5k pace, and it hurt! But I was happy with the results because this is the workout that always gets better after you get the first one out of the way.
Monday: AM: ligh Jog PM: 61minutes with last mile strides on the turf room, stretching and abs
Tuesday: AM: (ok like 10:40am but morning anyway) 15mw/u & 15mc/d 4X1 mile on the mugshots loop 5:38, 5:22, 5:40, 5:19 PM: 3 miles barefoot and medball circuit
The first mile was concervative on purpose, I had a head wind and lots of traffic, the third mile I was just to cautious through the intersections, but the 2nd mile and last I just hammered it. I felt great!
I recruited Houston to run with me today...maybe he will help my pidling pace
Monday, April 7, 2008
I found a Duathalon (sp?) in Alabama, I am tempted to jump in it. I havent been on my bike in a while but I am pretty good on the bike. My biggest problem is that I get so sore if I try to ride it and run 70-80 miles a week. SO I dont ride it. And currently, there is a birds nest in my bike helmet and I made Houston Check last night and there are definetly baby birdys in there...so I am not about to move it... I will just purchase a new helmet.
Sunday: 2hrs 12 minute run (17-18 miles) no idea how far I ran
Monday: AM: ligh Jog PM: Planned distance run, strides, and circuit
Saturday, April 5, 2008
I am going to work on getting my miledge back up to 80--85 for the next few weeks.
Tomorrows run will be super long, over 2 hours because I feel like I need to drain the tank...
Since last sunday, lets see...
Monday: AM: 30 min light WALK (my quads were tight), PM: 60 min with diagnals on the turf room during last mile
Tuesday: AM: 75min run with stride on the turf room
Wednesday: AM:30min, PM: 2mile warm up/ 2 mile cool down--3X800m at goal 5k pace, 2 rest, 4X600m at 3-5k pace, 2rest, 4X400m at goal 3k pace, 2 rest.
Legs were not copperating but I hit my times, I just had to put forth more effort than usual.
Thursday: AM: 61 min run, PM:10min warmup/ weights, abs, med ball drills
Friday: 55min easy (hamstring so tight I could barely run)
Saturday: 2-3 mile warmup/ 5k in 18:00/4-5mile cool down
Sunday: planned super long run
pretty easy week...hamstring is acting up so I am trying to calm down a bit...
Sunday, March 30, 2008
Wow make no mistake, knoxville is hilly as can be. AN the fact that I pr'd, 1:25.14, is fabulous.
For the next few months, probably no half marathon, only some 10ks and a couply 5ks. my legs are not to happy with the back to back weeks and I am starting to get fatiqued from the traveling.
Non the less, I made a few bucks, and I figure in a month or two I will find a course flat and fast and really light it up!
Results have not been posted yet, probably tomorrow or the next.
3rd women, not to shaby. Im still new at this long stuff. My hamstring cramped up again at the 10k mark, I think I am going to have the trainer take a look at it this week.
72miles concludes my down race week. Next weekend I may stay home and train but I am tempted to run this race I found in New Orleans.
Its a long ass way though and I dont know if its worth 500 bucks or not seeing as HOuston is out of town.
Im about to crash. been a long day!
Friday, March 28, 2008
My legs have been funny all week but I have had a really great workout on wednesday. It went so well so I have been just running an hour plus morning run since then. So far this week....
Pm: Track workout, 2 mile warmup/ 2 mile cooldown, 2X800m in 2:41, 90 sec between, 3min jog up, 2X2miles at "half marathon goal pace" 12:24 (90 sec rest) 12:07 (3min run down) 4x400m in 78 w/ 2 min R.
AM: 22 minutes easy (lots of tests to study for)
PM: 58 minutes w/ last mile in turf room doing sprint diagnals w/ jog across
Friday: AM: 1 hour run relaxed
I could have destroyed the 4 miles in the middle but I really need to try and run comfortably hard. 6:10 pace is getting pretty easy though, eventually I want to run 10 miles at that pace, and then 13.1 hopefully...
Wednesday, March 26, 2008
So far since last thrusday...lets see....
Friday: AM: 72 minutes with Jen and Tiff, PM: 2 mile warmup and circuit
(I took some heavy duty medicine on friday night because I was not feeling well, it took away all my problems but I woke up in the morning and could not run, I could not get my heart rate up and my legs were all over the place so I tried to run the workout and I could hardly get out a 5:50 mile so I freaked out and told Houston I would run the workout in the after noon)
AM: 2 mile warm up/mile at 10k pace on track (re adjusted because of legs) mile cool down
PM: 2 mile warm up/ mile at 10k pace, 3miles at half marathon goal pace, mile at 10k pace, cool down
Sunday: AM: 71 minutes with Jen and Tiff
Monday: AM- 30 minutes of circuit and weights, PM: 1 hr 40 min run
Tuesday: AM 30 minutes, PM:20 minute relaxed (this is my true recovery day)
If today goes as planned I have a morning run and a workout in the afternoon.
Legs felt alot better after tuesday!
Thursday, March 20, 2008
So wednesday, which was yesterday Houston wanted me to do 15x400m, but the wind was so awful I really was not getting as much benefit sprinting for 200m and being pushed backwards for the other 200m. So we proceeded to do 20x300m and my legs were not to happy.
I had a 100m recovery jog that I was almost walking towards the end. Its not that the workout was to hard its that my legs were tying up, and I was only run 57's. It was demoralizing but the first few workouts like this always are and I have just got to get through them.
Wednesday: AM: 30min run Pm:15min warm up/ 20x300m in 57/15 min cool down
Thursday: AM: 40 minutes of circuit and weights,
Mid morning: 70min run with fast strides during final mile
I booked my room for Knoxville next weekend, and the race director emailed me and said they have my registration so I am so pumped. I hope I have someone to race. Its really about time I stepped it up, I dont think I have been really that competitive since I graduated and I really want to run fast again!
Tuesday, March 18, 2008
3 Meggan Franks 24 3 42:47 6:32 1:25:43 6:33 1:25:42 STARKVILLE MS
I did go out in a 6:04 mile, so I spent the last two miles trying to undo the damage of that, like 6:43 or so. SO really, take away the first mile and I did run faster during the second half of the race.
The dissapointing thing was I had not one to catch, Janet ran 114-115 and another lady ran 119-120 so I was alone, except for a man during the first half that ran behind me and fell off at about 5 miles, then another guy came up (really nice) and ran beside me for about a mile and behind me till about 12 and then I kicked like mad and dropped him. He was really helpful though, supposably there is this new race drink called HEED, yeah no idea what that was. People kept telling me "HEED" and I kept asking for gatorade...I kept telling them "this is water, I want gatorade!" Then someone told me to taste it and I realised what it was... Im a novice what can I say!
Friday: AM 30 minutes, PM 1 mile jog, 4miles at half marathon pace (I just couldnt slow down that much...) 6:17, 6:04, 6:09, 6:01 60-90 rest, 1-2 mile cool down
Saturday: 45minutes easy and strides
Sunday:15min warmup, half marathon in 1:25.42, 10 min cool down (wow I may have went farther when I heard the lady that was 2nd went for an hour!)
Monday: AM-30min, PM-45min and situps/pushups (not alot because I hate pushups)
Tuesday: Am:77minutes at 7-7:45pace, felt great!
The plan for the rest of the week is good miledge, some 400's at 5k pace on wednesday and a split tempo on saturday..long run monday if I am to spent on sunday....
Thursday, March 13, 2008
My first half of the year (13.1 miles) is Germantown in Memphis. I plan to run 1:24.?? which would be a time I should be very capable of running. Last year, my first and only half was Germantown, which I ran after being told by the doc that I had walking pneumonia.
Probably the stupidist thing I have ever done in my entire life. I ran 1:28.30. I was leading at about 5-6 miles and all of a sudden I felt a sharp pain in my lungs and I couldnt breath. I had been given three different inhalors, but I didnt have any of them with me during the race.
I fought for second the majority of the race and with 600 to go, I dropped to 3rd, I dont remember the last 2 minutes...
Anyways This week so far:
Sunday: 1hr 40min run
Monday: AM: 30 min and weights, PM: 49min at practice
Tuesday: AM:27min, PM: 1hr 6min at a good pace
Wednesday: 16min w.u/1600m in 5:43, 2k at 6:30-45pace,1200m in 4:22, 2k at 6:30-6:45pace,800m in 2:50, 2k at 6:30-6:45pace, 400m in 80
Thursday: 60 min easy
Wednesdays workout is tougher than it looks, no rest you just keep running and if you accidently run 6:20's for the 2k, you still have to jump on the track for the next interval. My legs have never been that good at changing pace so quickly so its good for me.