Women's Training and Recovery Thread, January 23, 2011

Sunday- 13 miles in the rain

Monday- 7 miles and 10x100 meter sprints

Tuesday- 1 mile warm up 6 mile progression run starting at 6:12 and finishing at 5:45, 1 mile cooldown

PM- 1.5 mile warm up 12x200meter hill sprints/ 200 meter recovery jog, one mile cooldown

Wednesday- 10 miles easy

Thursday- Am- 6 miles and 6x80meter sprints

Pm- 3 miles easy

Friday- 1 mile warm up trail intervals 1x3k 5:48 pace, 1x2k(5:42 pace) 2x1k's (5:33 pace) 5x300s (4:40 pace)

1.5 mile cooldown

Saturday- Am-7 miles

Pm- one mile warm up, plyometrics and drills, one mile cooldown.

Hi Girls,

One of the best weeks of training I have had since college.

Sunday: 11 miles with strides

Monday: 60 minute SWEP, lift, PM 30 min

Tuesday: 60 easy,6 stides, abs

Wednesday: 9 miles with 3 x 5 min. pick ups

Thursday: Easy 8, lift. PM 30 min

Friday: 65 min SWEP lift, PM 30

Saturday: 13 miles, lift

Felt great all week. I am really beginning to notice the positive effects that I am getting from doing doubles. I wish I could always feel this good!

That is great! I am so glad you are feeling good again! There is nothing better than runners high.

Nice weeks to both of you! Is "SWEP" - speed with endurance? (I have that, and am working my way through it).

For me, this week was 12 miles of “real running” and 96 “miles” pool running.

Rehab and recovery continues. I'm feeling good, but also concerned that I'm holding back as much as I should – on Monday and Friday, I let myself flow into a pace that wasn't strenous, but wasn't easy. On Wednesday, I kept the brakes on somewhat, but also ran on concrete sidewalks in a somewhat hilly area. This week, I am going to try to slow down the pace. There is absolutely no reason to be pushing it at this point, and a lot to lose.

Monday: In the morning, I first did a “baby run” of three intervals of 10 minutes each on the track, with one minute walking between each – averaged about 7:50 pace for roughly 4 miles (paces for each interval were 8:15, 7:50, and 7:23). I followed this with “14 miles” pool running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery, and then 25 minutes at aerobic effort.

In the evening, a weights session with a personal trainer.

Tuesday: In the morning, “12.5 miles” – 2:05 hours easy pool-running, plus leg strength training.

Wednesday: In the morning, “test-jogging” on asphalt of three intervals of 12 minutes each, with one minute recovery, summing up to about 4.5 miles of (paces of 8:46, 8:31, and 8:29). Followed by “9 miles” in the pool of easy aqua-jogging (1:30 hours). “3 miles” easy pool-running (30 minutes) at night.

Thursday: In the morning, “14 miles” - 2 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 another 3.5 minutes easy pool running for “3.5 more miles.”

Friday: A “baby run” on the track of two intervals of 15 minutes each, with one minute recovery, summing up to just under 4 miles of running (paces of 8:11 and 7:40). Followed by “10.5 miles” in the pool of easy aqua-jogging – 1:45 hours. Also did a Pilates class in the afternoon.

Saturday: “18.5 miles” – 3:05 hours pool running, most at easy effort, but threw in twelve intervals of 90 seconds very hard/60 seconds recovery near the end. Later, a yoga class.

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

Wow looking GREAT everybody; keep it up(:

my hips feeling so much BETTER and im able to run a little bit! ive never been devoted to all the smaller things with running, but now i am. this stress fracture is the reason why im now into the little things, so now i see the reason for it.

This week for me

sunday am:60min. bike. 15 min Level(L) 4, 10 L5, 5 L6.

pm: elliptical. 25min w/u. fartlek of 1,2,3,4,5,4,3,2,1 min hard with 1 min Rest and 3 min after the 5. 1/2 mile swim. 100 meter run(: no pain

mondayam: 15 min bike

pm: 35 minutes mod elliptical; 25 minutes of 90sec E 30 sec H. 15 c/d

tuesday STRESSED TO THE MAX :( boyfriend and i broke up&so much homework. started working out at 11pm for sanity. 68min on the bike with the last 30 min being a tempo, not bad actually

wednesday HARD ELLIPTICAL*(: 2o min easy.

10 X 5 min hard with 1 min R. very hard:) 20 min easy

thursday 90 min elliptical. legs=tired. easy pace 150 meter run :)

*only doing these short little runs when going out side to the car or whatever; no pain tho:)

friday 95 minuetes with surges. 45 on bike 50 on elliptical. a few surges here and there

saturday "off" still did 15 minutes as a warmup for my hops rotuine(2Xa week)

sunday HARD WORKOUT!! legs felt great.

elliptical. 25 min warmup.

3 X 5 min hard 1 R

3R

15 tempo H

5R

3 X 3 min VH 1R

3 X 2 min VH 1R

3 X 1 min VVH 1R

10 c/d

bike for 45 min VERY EASY.

have a great & hopefullly warmer weeek!!