DietBacon - consistent week. Any races you're training for?
Pappy - Sorry to hear about the ankle. In my view, the "ancillary" stuff like strength & mobility is actually some of the fundamental of training (along with speed & endurance), while the actual small details are stuff like am I going to to Pfitz or Daniel's, etc. Keep it up.
Jeremy - Congrats on the PR. Way to show last race whats up.
Smoove - Excited for your Houston race
Bdubs - 2 great workouts
Still Improving - Solid 6x800
AJ - Awesome week. Looking good for some racing soon
RRR - Is that a triple on Wednesday? You don't mess around
Coach Jeff - Whoo!! Huge PR, nice job.
OR - Solid week. I find running in the morning now that angry runs don' really happen any more. Not sure if that's a good thing or a bad thing.
Not a - That's a hot close on that 1 mile. You running all comers meets or hopping in college races?
Didn't post last week so two weeks for me. Transition from fall 5ks to an indoor track meet in January
Track Week 2/8
M: 7 w/ 2x(2x10", 2x25") flat sprints
T: 9.25 w/ 2x(4:30, 6:00), 2x4:30 ~10k effort. 1:30-2:00 jog recovery
W: strength 3x (5 tuck jumps, 10 1L DL, 15 push up, 20 squat) plus warming up & a bit of core
Th: 7 w/ 2x5x10" hill sprint
F: 9 w/ 2x3:30, 2x2:50, 2x2:00, 2x1:15 @ 5k to 3k effort, ~2 min jogging recovery, strength after (Med ball throws, trap bar high pull, trap bar DL, rows)
S-S: off
Track Week 3/8
M: 8 First snowy run of the year!! skipped hill sprints to get some extra trail time
T: 5 going to do 5x6' at 10k effort, but after first rep my back seized up. Jogged it back home
W: off
Th: 9 w/ (5x10" flat sprints), (3x10",30" hill sprints), brrr, 12 degF, windy & my eye lashes froze for the first time this year.
F: 9 w/ 2x90", 2x6', 90", 70", 50" w/ 1:30-2' jog recovery. short reps mile effort, long reps ~10k effort although I probably backed off these a little bit as the first 2x90" really gassed me.
S: 1 hr nordic skiing. w/ ~4k skate race (2nd place although I passed 3rd place when he took a wrong turn)
S: 11