This Week in Training

Monday: (First day of coaching)
.5 mile warmup, drills & strides
4xbounding 10 steps, 6x10m starts
6xflying 30 3 min rec

Tuesday:
.5 mile warmup, drills & strides
2x100m, 2x60m
Weightlifting

Wednesday:
.5 mile warmup, drills & strides
10x100m strides 100m walk rec

Thursday:
Off

Friday:
.5 mile warmup, drills & strides
4x40m

Saturday:
Meet
55m 8.09
200m 28.47

Sunday:
Weightlifting

Still got a long way to go to get back to peak form!!!!!

This Week in Training

Monday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding 10 steps
6xflying 30 3 min rec
?, 4.85, 5.09, 4.89, 5.03, 4.90
(still not exactly 30- Gordon doesn't have football markings)

Tuesday:
.5 mile warmup, drills & strides
4xbounding 10 steps
4x120 6 min rec
17.66, 18.04, 18.03, 19.24
Weightlifting (8-6-6-4-4)

Wednesday:
.5 mile warmup & drills
8x100m strides 100m walk rec

Thursday:
Knee swollen no running
Swiss ball routine

Friday:
.5 mile warmup, drills & strides
4xbounding 10 steps
6xflying 30m 3 min rec
4.23, 4.23, 4.22, 4.09, ?, 4.26
(Actually 30m, I bet it's accurate within 1 m!)

Saturday:
.5 mile warmup, drills & strides
4xbounding 10 steps
4x120 6 min rec
16.81, 16.69, 16.76, 17.14

Sunday:
Off

My first meet is next week and my knee has been a little sore and swollen, so I'm trying to give it a little extra rec this week. my workouts have been going pretty well, so maybe my first meet won't suck!

This Week in Training

Monday:
Off

Tuesday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding (10 steps)
6xflying 30 3 min rec
?, 5.24, 5.36, 5.24, 5.29, 5.20

Wednesday:
.5 mile warmup, drills & strides,
4bounding (10 steps)
4x120 6 min rec
17.13, 17.33, 17.68, 17.82

Thursday:
1 mile warmup
12x200 40s each 30s rec (treadmill)

Friday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding (10 steps)
6xflying 30 3 min rec
?, 5.28, 5.53, 5.52, 5.79, 5.48

Saturday:
.5 mile warmup, drills & strides
4xbounding (10 steps)
4x120m 6 min rec
17.25, 17.57, 17.80, 17.33

Sunday:
Off

PS- After running inside on a track marked for 50y races, I realized that the 30m workouts that I have been doing since this summer have actually been just about 50y also. I thought I was crazy, then I went and checked the track, at some point I must have measured from the wrong start line. I measure my distances on the track by the football marks, so obviously there is a lot of room for error. (Although a 15y error is just dumb!)

This Week in Training

Monday - Back to reality:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding 10 steps
6xflying 30 3 min rec
The malfunctioning watch struck again
Weightlifting

Tuesday:
.5 mile warmup, drills & strides
2x6x200 30s rec
39.4, 42.6, 42.0, 44.0, 43.7, 44.3; 41.7, 43.6, 43.6, 44.8, 46.2, 42.1
Core- abs and hip flexors
Cold and windy- catchphrases for weather in New England in November

Wednesday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding 10 steps
2x80m 4 min rec, 2x60m 3 min rec, 1x30m
11.70, 11.37, 8.99, 9.10, 5.42

Thursday:
off

Friday:
.5 mile warmup, drills & strides
2x6x200m 30s rec
42.9, 43.1, 42.7, 42.2, 42.6, 43.3; 41.7, 41.4, 42.6, 42.7, 42.4, 38.6

Saturday:
Weightlifting
.5 mile warmup, drills & strides
4xbounding 10 steps
8xflying 30m 3 min rec
5.83, 6.08, 6.10, 6.01, 5.96, 6.11, 6.09, 6.04

Sunday:
.5 mile warmup, drills
20x50y strides walk back rec

This Week in Training

Monday:
.5 mile warmup, drills & strides
6x10m starts
4x10 step bounding
6xflying 30m 3 min rec
(Watch probs again, I think the times were between
5.80 and 5.99)
Weightlifting

Tuesday:
.5 mile wamrup, drills & strides
2x6x200 30s rec
(between 39 and 42)
Core - Hip flexors and abs

Wednesday:
.5 mile warmup, drills & strides
6x10m starts, 4x10 step bounding
6x30 strides
(1st time ever, practically falling asleep during active rec!
Cut workout short)

Thursday:
Weightlifting

Friday-Sunday:
Clearwater

This Week in Training

Monday:
60 minute walk
.5 mile warmup & drills
12x150 30s rec
.25 mile cooldown
Core- hipflexors and abs/back

Tuesday:
.5 mile warmup, drills & strides
6x10m starts
4xbounding (10 steps)
5xflying 30m 3 min rec
Weightlifting [10-8-6-6]

Wednesday:
.5 mile warmup, drills & strides
8x200, 4x100 30s rec
Windy, no bothering with times
Core- hipflexors and abs/back

Thursday:
.5 mile warmup, drills & strides
4xbounding (10 steps)
2x80m 4 min rec, 2x60m 3 min rec, 1x30 2 min rec
Stupid watch didn't work

Friday:
.5 mile warmup, drills & strides
10x100m strides walk back rec
Core- hip flexors (hurdle drills) and abs/back

Saturday:
.5 mile warmup, drills & strides
6x10m starts
4xbounding (10 steps)
8xflying 30m 3 min rec
5.87, 5.97, 5.80,5.99, 5.83, 5.865.885.81
Weightlifting [10-8-6-6]

Sunday:
Off

This Week in Training

Monday:
.5 mile warmup, drills & strides
12x200 30 s rec
Not really sure of rec and times b/c watch died again
I just guessed
Core

Tuesday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding, 5xflying 30's 4 min rec
6.12, 6.21, 6.11, 6.36, 6.23
Weightlifting (3 sets)

Wednesday:
Off for sister's b-day

Thursday:
.75 mile warmup, drills
16x150m 30s rec
.75 mile cooldown
Core

Friday:
.5 mile warmup, drills & strides
2x80m 4 min rec 11.97, 11,8?, 2x60m 3 min rec 8.91, 8.83, 1x30m 6.55

Saturday:
.75 mile warmup, drills & strides
10x100m strides walk back rec
.75 mile cooldown
Core

Sunday:
.5 mile warmup, drills & strides
6x10m starts, 4xbounding, 8xflying 30's 4 min rec
6.01, ?, 6.19, 5.92, ?, 5.93, 5.96, 5.92

This Week in Training

Monday:
3 mile progressive run

Tuesday:

1 mile warmup, drills
12x80m hill repeats
.5 mile cooldown

Wednesday:
Off

Thursday:
.5 mile warmup
10x80m hill repeats
.5 mile cooldown

Friday:
.75 mile warmup, drills & strides
10x150 30s rec
.75 mile cooldown

Saturday:
.5 mile warmup
drills & strides

Sunday:
.5 mile warmup, drills & strides
12x30m 2 min rec

This Week in Training

Monday:
3 miles easy
Core

Tuesday:
Parents' Night (Ugh)

Wednesday:
.75 mile warmup, drills
10x150 30s rec
.75 mile cooldown

Thursday:
.5 mile warmup, drills & strides
3x200/100 30s/10 min rec
31.2/16.8, 31.2/17.0, 32.8/17.0

Friday:
.5 mile warmup, drills & strides
2x4x200 30s/3 min rec
39.2, 41.2, 42.8, 40.6; 39.6, 40.7, 41.5, 40.8

Saturday:
Ran out of time

Sunday:
.75 mile warmup, drills & strides
4x100 4 min rec; 6x30m 2 min rec
13.9, 13.9, 13.9, 13.9; 6.29, 6.42, 6.38, 6.38, 6.34, 6.45

This Week in Training

Monday:
3 mile easy run
Core

Tuesday:
.5 mile warmup, drills & strides
4x100m 4 min rec
14.2, 14.3, 14.0, 14.1
Weightlifting

Wednesday:
60 min general strength circuit
core, hip flexors, lower body, upper body

Thursday:
.75 mile warmup, drills
5xhampton hill 3 min rec
.75 mile cooldown

Friday:
.75 mile warmup, drills
10x150 30s rec
.25 mile cooldown

Saturday:
.5 mile warmup, drills & strides
3x4x200 30s / 3 min rec
39.8, 42.7, 41.1, 41.9; 39.6, 41.8, 42.6, 41.9; 41.2, 41.1, 41.6, 40.9

Sunday:
.5 mile warmup, drills & strides
12x30m 2 min rec
6.36, 6.40, 6.52, 6.35, 6.33, 6.37, 6.43, 6.35, 6.50, 6.43, 6.44, 6.42

This Week in Training

Monday:
.5 mile warmup, drills & strides
12x30m 2 min rec

Tuesday:
2.5 mile run
6x100m stride

Wednesday:
3 mile run
10x30s hard/30s easy

Thursday:
Cat adoption day

Friday:
3 mile run to my parents

Saturday:
1 mile warmup, drills
12x30m hill sprints
1 mile cooldown

Sunday:
Muskoka 70.3

This Week in Training

Monday:
.5 mile warmup
10x40m hill repeats all-out
.25 mile cooldown

Tuesday:
.5 mile warmup
10x100m 30 sec rec
(18-20s)
Core

Wednesday:
.5 mile warmup, drills & strides
12x50m 2 min rec
(6.51, 6.45, 6.42, 6.48, 6.34, 6.49, 6.36, 6.56, 6.17, 6.39, 6.37, 6.39)

Thursday:
Off -Cats' surgery day

Friday:
3 miles easy

Saturday:
.75 mile warmup
8x150 30s rec
.25 mile cooldown

Sunday:
.75 mile warmup, drills & strides
5x100m 4 min rec
(14.2, 14.8, 14.3, 14.3, 14.0)
.75 mile cooldown

And finished it all off with a whoopie pie from Pumpkinman!

This Week in Training

Monday:
.5 mile warmup, drills & strides
6x50m 2 min rec
(6.38, 6.43, 6.44, 6.46, 6.56, 6.46)

Tuesday:
Weightlifting, heavier
20 minute easy run

Wednesday:
2.5 mile run
3x100m strides

Thursday:
.75 mile warmup, drills & strides
10x100m 30s rec
.75 mile cooldown

Friday:
3 mile run

Saturday:
Off

Sunday:
.5 mile warmup, drills & strides
5x100m 3 min rec
(14.4, 14.6, 14.3, 14.6, 15.0)

Nice easy week. Back to school for a couple of days and trying to squeeze the last drops out of summer. Next week it's on (like Donkey Kong)!

This Week in Training

Monday:
.75 mile warmup, drills & strides
12x50m 2 min rec
(6.36, 6.37, 6.35, 6.37, 6.30, 6.24, 6.29, 6.30, 6.29, 6.30, 6.15, 6.26)
.75 mile cooldown
Near perfect conditions

Tuesday:
10 minute warmup
Weightlifting- heavier

Wednesday:
30 min run
(Very sore!)

Thursday:
Off
(Cat emergency!)

Friday:
.5 mile warmup
6x100m 3 min rec
14.4, 14.7, 14.3, 14.5, 14.8, 15.0)

Saturday:
3 mile run

Sunday:
17 mile bike

This Week in Training (2 weeks)

Monday:
.75 mile warmup, drills & strides
12x50m 2 min rec
(7.0, 6.9, 7.0, 6.9, 6.8, 6.8, 6.6, 6.6, 6.6, 6.6, 6.4, 6.4)
.75 mile cooldown

Tuesday:
3 miles easy

Wednesday:
1 mile warmup
6x200 30 sec rec
(40s - on treadmill)
Weightlifting

Thursday:
20 mile bike

Friday:
.5 mile warmup, drills & strides
6x100m 2 min rec
(14.9, 14.9, 15.0, 15.1, 15.2, 15.1)

Saturday:
2.5 miles easy
Weightlifting

Sunday:
Off

Monday:
.5 mile warmup, drills & strides
12x50m in spikes 2 min rec
(6.6, 6.5, 6.3, 6.4, 6.3, 6.7, 6.2, 6.5, 6.2, 6.5, 6.4, 6.4)

Tuesday:
3 miles easy

Wednesday:
.75 mile warmup, drills & strides
6x200 30sec rec
(37.7, 40..4, 40.2, 39.3, 41.7, 40.4)
.75 mile cooldown

Thursday:
Off - went to Boston

Friday:
.75 mile warmup, drills & strides
6x100m 3 min rec
(15.4, 15.0, 14.3, 14.7, 14.5, 14.6 - a dog chased me down the track on #3 and I ran way faster than usual which made me realize that I'm not running fast enough and will be running faster from now on, see #'s 4-6)
.75 mile cooldown

Saturday:
3 miles easy

Sunday:
Off - at Timberman

This coming week is both the first week in the next training cycle (when I start to get serious) and the last week of summer, so it will be interesting to see what happens. I'm giving myself a lot of slack since it's the last full week of summer for me and a recovery week for Janda, so we'll be trying to cram every fun thing into this week.

This Week in Training

Monday:
.75 mile warmup, drills & strides
2x6x50m 2 min rec (6.4-6.7)
.75 mile cooldown

Tuesday:
3 mile run

Wednesday:
.75 mile warmup
8x75-100m hill repeats
.25 mile cooldown

Thursday:
19 mile bike

Friday:
.5 mile warmup, drills & strides
6x100m 2 min rec (14.7-15.4)
.25 mile cooldown

Saturday:
5 minute warmup
Weight training

Sunday:
25 mile bike

Almost what I had planned this week. The supplementary work was ditched b/c of the new kittens, but definitely closer to what I want. Hopefully next week will be perfect.

This Week in Training

This post is a little late because I was busy with the kittens.

Monday:
.75 mile warmup, drills & strides
12x50m 2 min rec (6.3-6.7)
.75 mile cooldown
Weights

Tuesday:
3 mile run
Core

Wednesday:
1.5 hours of tennis

Thursday:
.75 mile warmup, drills & strides
6x100m 2 min rec (14.9-15.3)
.75 mile cooldown
Weights

Friday:
3 mile run
Core

Saturday:
Off

Sunday:
3 mile run
Core

With all the craziness of the kittens, this past week and now this week aren't going quite according to schedule, but good enough so far anyway. As long as I can stay consistent through the rest of the summer, I'll be happy even if it isn't quite what I have planned.

This Week in Training

Again, I can't remember what day I did which workouts, but here's what I remember from last week.

1 17 mile bike ride
1 40 mile bike ride
1 easy sprint workout (50's)
1 4 mile run
1 3 mile run

Over the course of July my pre-season training will be becoming more and more structured. This week I'm throwing in body weight exercises and this week or next I'll probably start hitting the weightroom again.

This Week in Training

This past week of school we had finals and my last one was on Wednesday morning, so it was a pretty laid-back week for me and I managed to get in a few training sessions.

I can't remember what I did when, but here's the list:
3 3-4 mile runs
1 easy sprint workout at the track (50's)
1 hard 18 mile bike ride
1 easy 33 mile bike ride

I'm going to keep it relaxed this week also, but then I'll start doing a more structured base training schedule the first week of July. This past year was my worst ever for training and racing, so I'm really going to focus on getting where I need to be for Sept and pre-season training. All of my training will be dedicated to being absolutely ready for pre-season sprint training for Sept and October so that I can begin hard-core training in November. That's what has worked in the past, so that's what I going back to. The most important thing is to not burn out or get injured this summer and make it through wanting more.

This Week in Training

Monday:
.5 mile warmup, drills & strides
6x200, 4x100 2 min rec
34.7, 34.5, 34.8, 35.0, 34.1, 34.1, 15.6, 15.6, 15.0, 15.4

Tuesday:
.5 mile warmup, drills & strides
8x30m sprints (knee hurt)

Wednesday:
3 mile run
14 mile bike 16.1 mph

Thursday:
.5 mile warmup, drills & strides
4x150 7.5 min rec
19.5, 20.4, 20.0, 19.9

Friday:
off

Saturday:
4 mile run
30.3 mile bike 15.5 mph

Sunday:
.75 mile warmup, drills & strides
8x100m 2 min rec
16.4, 16.0, 16.5, 16.1, 16.4, 16.1, 16.0, 15.8
.75 mile cooldown

After a few tough weeks with work, coaching and grad school, I'm finally back on track and running reasonably fast again. Not quite where I used to be, but getting there. It turns out that with Janda's race schedule I'd only be able to hit a couple of meets, so I might just keep this as base training for next year's indoor season. We'll see how I feel on those rare meet weekends when I'm not at either Janda's race or a school track meet, and then I'll figure it out.