Women's Training and Recovery and All Purpose BS Thread - 1/02/11

Sunday- am- 4 miles

pm- 10.6 miles @ 6:22 pace

Monday- am- 7 miles

pm- 5 miles with drills and strides

Tuesday- 2.5 miles normal

1 mile fast 5:20, one mile normal 6:50, one mile fast 5:35, one mile normal 7:00, one mile fast 5:28, one mile normal 7:00.

4x1min SPRINT, 1 min jog

5x20secFAST/10sec slow

2.5 mile cooldown

Wednesday- 6 miles easy and strides

Thursday- am- one mile warm up

1 mile hard 5:05

20 minutes of bleachers

3 miles normal paced

pm- 8 mile fartlek

Friday- 7 miles easy

Saturday- am- 3 miles

pm- 3 mile warm up

2 mile tempo 10:59

3 mile cooldown

OK Runnergirl -- Thursday just looks brutal. 20 minutes of bleachers? More power to you!

As for me, I'm now 8 weeks post fracture. This week was 1 mile of “real running”, 95 “miles” pool running, and 1:30 hours on the arc-trainer.

I did a lot of odd workouts this week. Basically, I’m trying to keep my total volume up while gently transitioning back to weight-bearing and impact, so many of my workouts are combining deep water pool running with the arc-trainer, shallow water jogging, and/or some walk/run combinations outside.

Monday: In the morning, “14 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. I did the last 15 minutes without an aqua belt in the shallow end of the pool, for some “low impact” poolrunning. In the evening, an hour on the arc-trainer, plus a weights session with a personal trainer.

Tuesday: In the morning, “10 miles” – 1:40 hours easy pool-running, plus strength training. In the evening, another “4 miles” – 40 minutes easy pool-running.

Wednesday: In the morning, “test-jogging” on the track summing up to a half mile of jogging. Followed by “13 miles” in the pool of easy aqua-jogging, with the last 30 minutes done in the shallow end. Pilates at night.

Thursday: “16 miles” total – in the morning, “13 miles” - 1:50 hours in the pool, including a tempo workout of 2x20 minutes at tempo effort with 1 minute recovery, followed by 3 minutes at interval effort. Full recovery, and then eight intervals of 90 seconds very hard/60 seconds recovery. Followed with strength training.

In the evening, 30 minutes easy pool running for 3 more miles.

Friday: 30 minutes on the arc-trainer before a yoga class. Later a “test run” on the track summing up to a half mile of jogging, followed by “9 miles” in the pool of easy aqua-jogging, with the last 10 minutes done in the shallow end.

Saturday: “18 miles” – 2:35 hours pool running, alternating 5 minutes at tempo effort and 10 minutes easy, plus upper body weights.

Sunday: “11 miles” – 1:50 hours easy pool running.

runnergirl, i agree with darkwave: your workouts (both tuesday and thursday) are impressive. are you coming up with these mixed-effort combinations on your own, or is your coach directing you? also, what are you building up for these days?

darkwave, what pleased me most in your post is there was no mention of pain as you begin to reintroduce weight-bearing activities. excellent!

for me, this week was somewhat of a disappointment. the plan was for two days off due to 10-hr days in the car (there and back, respectively) to visit my stepson and in-laws. my only option while away was roads, specifically a 14-mile loop around the lake the in-laws live on. (day zero was the drive out.) the first day was on target: 9 minutes faster than i've ever done the loop before, and it included 12x 45s hard, 45s easy. the following day it was just a comfortable run, but still faster than i had done in previous visits. toward the end, i started feeling enough discomfort in my lower legs because of the cumulative time on the roads that i decided to self-massage when back at the house. i guess i went too deep on my calf, because i was left gimpy and feeling weak. so day three of the visit i had to take off, and day four was the drive home. day five my husband and i ran on the trails near home, but they had degraded due to the thaw, and we kept punching through the still-crunchy frozen upper layer. one such punch-through whammed my achilles, which was sore for the following two days, but is now okay. day six was a 14-mi run on the mushy dirt roads of the forest, not wanting to hurt myself yet further, and today (first day of the new week) was a delightful trail run of a little over two hours on an entirely different trail that was in excellent condition.

so, 50 miles for the week with only one day that included speed. i'll hit the indoor track again this tuesday and then do another practice mile race on saturday, two weeks before the one i've been working up to. then, weather permitting, i'll start putting in some serious time on the snowshoes, with a few races just for fun.

happy and healthy new year, ladies!

Hey. I am just waiting for some break through races. Hoping to run some fast times this track season.

Getting ready for the mile indoors

3k

5k

Over winter break I like making up my own workouts because they target everything I need to work on. I needed to add some spice to my workouts! :) I hate montony.

oops I meant Monotany

Are you a D1 collegiate runner? I run for a D1 team that has some pretty good runners including one who placed top 30 at NCAA XC and I don't think she would be be able to hit some of those times!

Yep I am a D1 college runner. If I wasn't I probably wouldn't be able to do any of these workouts lol. I have been working pretty hard since my freshman year of highschool. Hopefully I can make it to nationals during track! :)

Good luck with your training and racing!

no longer stressed wrote:

darkwave, what pleased me most in your post is there was no mention of pain as you begin to reintroduce weight-bearing activities. excellent!

Actually, I'm sorry to report there was some. No problem on Wednesday (after the very first test run). However, Friday evening (after the second test run), the foot was sore and achy in the area of the fracture, and also slightly warm there. I think I probably pushed it too much with the combination of a) test jog, b) arc-trainer, c) shallow water pool running (which actually seems to put a lot of stress on the foot during the push-off).

By Saturday, it felt fine and pain free, but I decided to take an extra day off to be safe. I skipped my test run on Sunday, and did it this morning instead. So far, no pain. But for now I'm going to limit the stress to just the test running, and skip the shallow pool running.

I do hope your aches of the past week have resolved -- I do not want to add you to our happy little injury recovery club!