Sunday, October 28, 2007

This Week in Training

Monday:
3 mile run
Medicine Ball Core Work

Tuesday:
1 mile warmup, drills and strides
6x100m Ins&outs

Wednesday:
30 minute run

Thursday:
Grad School

Friday:
.75 mile warmup
6x200 (30s recovery)
37.6, 40.4, 40.8, 40.9, 42.3, 41.2

Saturday:
1 mile warmup, drills and strides
3x3x30m
Weightlifting

Sunday:
At Janda's race

One more week of pre-season training and then it's on!

A beautiful autumn day

This morning Janda and I headed out to Lowell this morning for one last training race before Clearwater. The Monster Dash Duathlon was a 5k run, 15 mile bike, 5k run; a lot shorter than Janda is used to! He looked great this morning, opening his system up and winning by five minutes.


It was a little bit windy and chilly this morning, but it was a beautiful fall day. Because this was a low-key tune-up race, I was able to relax and get in some of my homework done while he was racing. We hung around for a little while after the race, enjoying the weather and having a snack before heading home.



All's looking good for Clearwater. I can't wait for our trip! It's going to be an awesome end of the season celebration, hopefully capped with a great performance out on the roads!

Sunday, October 21, 2007

This Week in Training

Monday:
3 mile easy run

Tuesday:
.75 mile warm-up, drills
3x3x30m
.75 mile cooldown

Wednesday:
.75 mile warm-up, drills
6x200 (30s rec)
(41.0, 41.7, 42.3, 42.1, 42.5, 40.1)
.75 mile cooldown

Thursday:
Grad School

Friday:
3 mile easy run
Medicine ball core work

Saturday:
1 mile warmup, drills
6x100m Ins&outs
Weightlifting

Sunday:
.75 mile warmup, drills
4x400 ( 2 min rec)
(81.8, 83.5,85.2, 82.9)
.75 mile cooldown

A real week of training! Things are on the right track.

Sunday, October 14, 2007

This Week in Training

This week was so long and so busy that I don't even remember what I did at the beginning of the week! I haven't been keeping my usual log lately, since I'm in transition mode, so I have no idea what I did on Monday and Tuesday! At least one of those days was a 3 mile run.

Wednesday was Parent/Teacher Night, so I was at school from 7:15 til 9pm. I spent that day preparing for the speeches that I had to give to the parents and doing my homework for grad school.

Then on Thursday I had grad school, so I was at school from 7:15 til 3:45pm, then I drove to Cambridge and got that at 5:15, with just enough time to grab a snack, then I was in class from 5:30 to 7:30, after which I drove home, hit lots of traffic again and didn't get home until 8:30.

Each night last week I got a maximum of 6 hours of sleep, and on Thursday night about 4.5, so on Friday I was completely exhausted and didn't train, just took a nap. I did, however, do normal runs this weekend, although I was still tired.

Saturday:
1 mile warmup, drills & strides
3x3xflying 30's
Weightlifting

Sunday:
.75 mile warmup, drills & strides
4x400 (60 sec recovery)
.75 mile cooldown

While I was at the track on Saturday wishing that I was taking a nap, I decided that I need to be a lot more strict about my bedtime. It's all fine and good to get 6 hours of sleep, but I can't do that if I want to train. This year is all about PR's, so I need to focus on my training, which means that I need to focus on sleeping enough so that I can actually train without yawning myself to death.

This next week, I will be on my regular schedule, the schedule that I will follow all through the winter:

Monday: easy run
Tuesday : Hard MaxV
Wednesday: easy tempo/weight training
Thursday: off-Grad school
Friday: easy run
Saturday: Hard speed/weight training
Sunday: Easy tempo

The focus of the workouts will change, but that will be my format. It will work especially well in the fall when it is harder to find track time.

Sunday, October 7, 2007

This Week in Training

Monday:
25 minute run

Tuesday:
Weightlifting - 3 sets of 10, moderate weight
Bench press, military press, upright row, lat pulldown
Squat, leg press, hamstring curl, stiff-leg deadlift

Wednesday:
1 mile warmup, drills & strides
6x100m ins&outs
1 mile cooldown

Thursday:
Grad school

Friday:
Off

Saturday:
1 mile warmup, drills & strides
3x3xflying 30's
1 mile cooldown

Sunday:
3 mile run

Getting back into the routine. This next week I should settle into my basic routine for the rest of pre-season. About four more weeks til my first pre-competitive phase.