I put it up before but it got taken down I think. Not sure why it got taken down but im changing my nickname from Farah believer to HSRuNnAh just in case if that was why.
I put it up before but it got taken down I think. Not sure why it got taken down but im changing my nickname from Farah believer to HSRuNnAh just in case if that was why.
HS Senior: Current Goal- sub 10:30 3k this coming Saturday
Monday: AM 8.7 @ 7:13 pace
PM: Lift
Tuesday: Workout* 6.25 miles total
Wednesday: 6@ 6:50
Thursday: Lift.** .5 miles total
Friday: 5.5@ 7:29
Saturday: 4@7:30
Sunday: 9.12@ 6:51 pace
* Our workout was 3x6:00 on the treadmill, but our rest was 6x50 yard prowler sled pushes(100 pounds on it) or continuous 55 yd hill sprints for 5 minutes, and then 5 minutes of jumping rope. Good strength circuit, really got me switching gears. Fastest mile within the 6:00 was 4:40 pace. However, my Achilles wasn't ready for that kind of turnover yet, so it was sore for a couple of days.
** Achilles was still sore, but I started massaging it and stretching it more. Just didn't feel like running alot on Thursday.
I really felt good on my long run, despite being almost ran over by a Hummer this morning. First 5 miles were around 7:12, then my last 4ish were 6:55,6:44,6:38,6:36-45(last 200). Still felt really good. Think I'm just starting to hit my stride again. If I can bump it up to about 50-55 miles in February, I'll be set for the year.
Total:40 miles.
Had a solid week.
Past weeks: 20, 40, 41, 53, 40, 61
M: 6.2 recovery (7:20) + Weights/Core
T: 2 in PE // 7 @ AT (6:23) + 2 warm up, 1 cool down
W: 9.1 recovery (7:29) + Core
Th: 7.2 easy (7:03) + Strides & Weights/Core
F: 3.2 (7:42) // 20 minutes @ LT (3.40 miles, 5:53) + 2 warm up + 1.3 cool down
S: 6.1 recovery (7:19) + Strides & Weights/Core
Su: 12.2 long (6:57) w/ last 5 steady (~6:45 pace)
Total: 63 miles
Over all, it was a very solid week. I'm definitely starting to get into great shape. I can't wait to race.
Hope everyone had a solid week as well.
Happy trails!
Male, Junior 17 years old
Next race: Dual meet on Wednesday
Goals: Sub 10 3200 and 4:40 1600
This was a recovery week because I raced a half marathon last Sunday.
Monday- 1.68 miles 8:40 pace
Tuesday- 2 miles 9:15 pace
Wednesday- 3 miles 8:30 pace
Thursday- 5 miles 8:10 pace
Friday- 3.75 miles 7:35 pace
Saturday- Off. I took the SAT
Sunday- 6 miles 7:30 pace
Overall thoughts: I was really sore through the majority of this week. I felt ok during my run today. I think I am 95% recovered from my race now. I feel good and ready to get this track season going.
Goals for spring track:
Letter for track 2016
Medal at regionals
First outdoor meet February 27th
-----------------------------
1/19/2016 - 1/26/2016
Base Week 11
Monday
off; unplanned
Tuesday
AM 5 easy
PM 5 easy
Wednesday
AM 2.5 wu drills 4.1 moderate
PM .5 wu drills & plyos 1600 1200 800 400 *
Thursday
PM 8.7 easy
Friday
AM 2.3 wu drills 20x100 yrd 60s send off in 15-17s
PM 5.6 easy
Saturday
PM 5.7 easy
Sunday
PM 3.3 stomach issues
total: 47.1 miles 6h 17m
*A crew arrived early morning to fix lane 1 & 2 of the track curve. Times are probably off because of this. Even with equal time stationary rest, this session felt almost like a race effort. Surprisingly, my arms wore out before my legs. 5:36, 4:16, 2:40, 72
Male sophmore
M 5km easy bball strength I was planing to double but didn't know I had ball
T 16km total w/ 2xbeep test* bball
W 10km easy core bball
T 9.5km easy w/hs bball
F 12km w/ beep test and 10x1min @ 5min/mile* core
S 12.5km easy w/ strides bball core
S 18km long
Total 83km 50ish miles
Solid week I treated the beep test on tuesday as a workout and got 14.4 and 13.2 and ran easy in the morning. The workout thursday went well and i did the beep test before in gym and got 15.5 but really pushed myself. I am happy with how the week went and with exams coming up i should have a bit more time to run