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