Hey all -- here's the weekly thread. Hope everyone's staying warm.
Hey all -- here's the weekly thread. Hope everyone's staying warm.
For me, this week was ~3 miles of “real running” and 96.5 “miles” pool running.
Foot feels better and better, with no achiness after running. The main issue right now appears to be my calves and feet, which clearly have lost a lot of strength. Even a bit over a mile of jogging leaves the calves very tight and painful – I have my work cut out in rebuilding those (I’ve been doing a lot of rehab-type strengthening exercises, as well as foamrolling/sticking/tennisballing the heck out of them).
The one thing that still causes achiness is biking, of all things. I hopped on the bike for 30 minutes easy on Wednesday, and decided to stop after 10 – the foot was aching more and more, even though I wasn’t putting pressure on it. Since I don’t really like biking anyway, this is not a major concern.
Monday: In the morning, “11 miles” – 1:35 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery and then 25 minutes at aerobic effort. Prior to the pool run, I did a test-jog on the track summing up to a half mile of jogging.
In the evening, “5 miles” of aqua jogging - 50 minutes in the pool, plus a weights session with a personal trainer.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running, plus leg strengthwork. In the evening “4 miles” – 40 minutes easy pool-running.
Wednesday: In the morning, “test-jogging” on the track summing up to a mile of jogging. Followed by “12 miles” in the pool – 2 hours of easy poolrunning. 10 minutes easy biking at night.
Thursday: In the morning, “14 miles” – 2:05 hours in the pool, including a tempo workout of 40 minutes at half-marathon effort. Full recovery, and then ten intervals of 90 seconds very hard/60 seconds recovery. Followed with leg strength training.
Friday: A “test run” on the track summing up to 1.25 miles of jogging, followed by “8.5 miles” in the pool of easy aqua-jogging (1:25 hours), and then upper body strength training.
Saturday: “18 miles” – 3 hours pool running, mostly easy, .
Sunday: “12 miles” – 2 hours easy pool running.
Good job! That is a lot of pool running!
Sunday- 11 mile long run @ 6:27 pace
Monday- am- 4 miles
PM- 1.5 miles, 3 mile of bleacher running, Plyos and drills, 4x100meter strides, 1.5 miles normal
TUESDAY- AM- 4 miles
PM- 4 miles
Wednesday- AM- 3 mile warm up
FARTLEK 1 2 3 4 5 4 3 2 1 w/ one min jog between. 1 mile cooldown.
PM- 3 mile night run
THURSDAY- AM-5.5 miles
PM- 5.5 miles finishing fast
4x60meter SPRINTS
FRIDAY- AM- 3.5 miles
PM- 2 mile warm up
6x80meter SPRINTS/60meter jog
8x200meter SPRINTS/ 200 jog
6x80meter SPRINTS/ 60 meter jog
10 Minutes of BLEACHER BOUNDS
5 minute cooldown
Saturday- 6.5 miles
sounds like another good week for both of you; darkwave, good news on your still-managing foot -- i'm sure you're considering form and shoes (type and wornoutness) vis a vis your calves. keep ramping up slowly, and it will all settle out fine.
i had a pretty good week. i'd like my mileage higher (56 mi this week), but it's probably appropriate while focusing on the mile for another two weeks. most six runs were on frozen and/or snowy trails, but tuesday was a 4x800 workout at mile pace for first 600 of each rep and faster for the final 200, followed by a single 400. i would have liked to have been a little faster, but ended up with very close to 3x44s+41s 800s, followed by a 1:22 400.
apparently this set me up okay, because today was another attempt at the mile in a local all-comers meet, where i PR'd with 5:43 in a large although spreadout heat, so at least i got a bit of experience with passing people. two weeks until the hartshorne masters mile, which should feature a much tighter field of around ten women 50 and older. i know i'll be at a serious disadvantage when it comes to strategic racing, but it will be an interesting learning experience. to celebrate moving back toward ultra mode, i might follow it the next day with a HM snowshoe race -- we'll see.
unfortunantely stuck to the bike
Monday: 90 minutes moderate
Tuesday:off
Wednesday 40 min easy/moderate
15 min. tempo
3X5 min hard
20 min easy
Thursday: 90 minutees moderate with surges
Friday:35 min warmup(moderate)
10X5 min hard with 1 min break
10 min cooldown
saturday: 25 minutes easy
Sunday: 140 minutes with 1 min surge every 10 minutes
lifted&core everyday except tuesday. can feel my self gettin stronger. should be able to run soon(:
As you all may not know, im in high school. i was slated to win states, or atleast compete for it, and i enede up doing nothing. this is the second year in a row this has happened, but everytime this happens, i come back and have amazing track seasons. i think it may be something with the hills that mess me up. I just started lifting and doing core seriously and also stretching; i stretch 10 - 15 min every day now; i used to never. not even before races.
well great job everybody; runner girl your kicking ass like usual and darkwave; wow. and NLS, thats awesome(:
Keep it up ladies!
question : what are some good hip stretches?!
Sweet07- Have you ever tried yoga?
It really helps stretch and strengthen the hips.