6/24/12- Sunday-am-5 miles
pm-2 warm up 400 300 200 X3 (70 51 32) for all 3 sets, 3 mile cooldown
6/25 Monday- 60 minute run
6/26- 8 miles 6x100s @ 14.5 sec
pm-2mile warm up 6x800s w/2min rest 2:30 2:33 2:32 2:33 2:32 2:27, 15min cooldown
6/27 Wednesday- am-5miles
pm- 6 miles@ 6:38pace
6/28 Thursday- 1 mile warm up Timed mile 5:04, fartlek,, cooldown.
Pm- 1.5 warm up, timed mile 5:03, 3k tempo 10:24, 3 cooldown
6/29 am-6miles easy...exhausted :/
6/30 60 min run
pm-20 min run, drills, 10x100meters
7/1- Long run fartlek, 3 moderate, 4x35secfst/1:00easy 1 2 3 4 5 4 3 2 1 with 1 min easy between eacy 4x35secfast/1:00easy, then 3 miles moderate. (14 total miles)
7/2 Monday- 6 miles...Dead tired :/ Boo
7/3- 9 miles recovery, Firecracker four tomorrow.
Tuesday, July 3, 2012
Monday, May 28, 2012
Mondays run 5/27
am-5 miles (listened to music) Ran @ 10:20am or something like that, It was pretty warm.
pm- 7 miles @ 6:40pace, felt pretty good. Nothing too exciting.
pm- 7 miles @ 6:40pace, felt pretty good. Nothing too exciting.
Saturday, May 26, 2012
2012 Astros race for the pennant.
I haven't blogged in a while but I know I probably should. This morning I ran the astros race for the pennant and actually did better than expected because I haven't been running that much because I just finished my track season. I am going to start hitting it hard tomorrow though. If I can get rid of this soreness from ab ripper x. Remind me never to do that again!!
Sooo for the Astros race. I started off pretty fast. With the boys... I probably should start out a lil slower so I can finish stronger though. I know once I do some speedwork and turnover stuff I will get a lot faster.
I maintained the lead till like the last mile or so when Callie Wells passed me and I didn't really respond. I think the hills killed me! I still got second and I am still a collegiate runner so I wouldn't have been able to keep the airline tickets anyways! Once I am done with my eligibility I will be able to keep some prizes if I can win any races. ;) My overall time ended up being 17:27 which was my fastest time on that course. Last year I ran 17:39! To be quite honest I would have been happy with anything under 18:30 @ this point!
Next on my racing agenda will be some Rice all comers races! I will try the 800/mile/1500 I would like to be able to run fast in them but who knows! :). I think If I can run some shorter races it will help me with my longer races. I know for a fact when I have a fast mile time I can run wayyy faster in my longer races. I don't know why it works that way but it does. With the training stand point I will be running some Hill repeats, fartleks, and some turnover on the track. I will also be bumping my mileage up! I really need to have a good cross country season!! My goal as a collegiate athlete is to qualify for nationals in something but I have failed to meet those goals so far, I think I can do it this year if I believe in myself and do everything I can to get there!
This track season I did have some bumps in the road that have kept me from running my best. I dealt with a random back injury for a month! That sucked!! It was either from carrying my luggage up 3 flights of stairs because I am too impatient to take the elevator ( I NEVER CARRY ANYTHING UPSTAIRS ANYMORE!!!) and Medball made it even worse. It was depressing, I got to the point where I could not even walk, so running was not possible!! I tried every single day, I began to question if I would ever be the same again... After a few chiropractor and massage visits things finally started to get better. I fully recovered in 5-6 weeks, I wish I would have healed up a little faster though, but everything happens for a reason. Sometimes we can't understand why and it's frustrating, but I put full faith in God so things work out in the end! Right after I dealt with my back problem I had some anemia/low iron issues. I don't think the Target iron I was taking was absorbing well enough. I found this stuff called proferrin and quickly after I started taking it I have had more energy and have been able to complete workouts/ races much stronger! I also haven't been taking ANY naps! A month ago I was wanting to take 2 naps a day, which is a HUGE time waster in my opinion! Anyways I have rambled well enough. My goal is to try to keep this blog updated on a daily or atleast weekly bases! Cheers! :)
Sooo for the Astros race. I started off pretty fast. With the boys... I probably should start out a lil slower so I can finish stronger though. I know once I do some speedwork and turnover stuff I will get a lot faster.
I maintained the lead till like the last mile or so when Callie Wells passed me and I didn't really respond. I think the hills killed me! I still got second and I am still a collegiate runner so I wouldn't have been able to keep the airline tickets anyways! Once I am done with my eligibility I will be able to keep some prizes if I can win any races. ;) My overall time ended up being 17:27 which was my fastest time on that course. Last year I ran 17:39! To be quite honest I would have been happy with anything under 18:30 @ this point!
Next on my racing agenda will be some Rice all comers races! I will try the 800/mile/1500 I would like to be able to run fast in them but who knows! :). I think If I can run some shorter races it will help me with my longer races. I know for a fact when I have a fast mile time I can run wayyy faster in my longer races. I don't know why it works that way but it does. With the training stand point I will be running some Hill repeats, fartleks, and some turnover on the track. I will also be bumping my mileage up! I really need to have a good cross country season!! My goal as a collegiate athlete is to qualify for nationals in something but I have failed to meet those goals so far, I think I can do it this year if I believe in myself and do everything I can to get there!
This track season I did have some bumps in the road that have kept me from running my best. I dealt with a random back injury for a month! That sucked!! It was either from carrying my luggage up 3 flights of stairs because I am too impatient to take the elevator ( I NEVER CARRY ANYTHING UPSTAIRS ANYMORE!!!) and Medball made it even worse. It was depressing, I got to the point where I could not even walk, so running was not possible!! I tried every single day, I began to question if I would ever be the same again... After a few chiropractor and massage visits things finally started to get better. I fully recovered in 5-6 weeks, I wish I would have healed up a little faster though, but everything happens for a reason. Sometimes we can't understand why and it's frustrating, but I put full faith in God so things work out in the end! Right after I dealt with my back problem I had some anemia/low iron issues. I don't think the Target iron I was taking was absorbing well enough. I found this stuff called proferrin and quickly after I started taking it I have had more energy and have been able to complete workouts/ races much stronger! I also haven't been taking ANY naps! A month ago I was wanting to take 2 naps a day, which is a HUGE time waster in my opinion! Anyways I have rambled well enough. My goal is to try to keep this blog updated on a daily or atleast weekly bases! Cheers! :)
Thursday, November 3, 2011
2011 Season so far..
Alright, so I really am bad at this blogging thing. It's just so hard to update everything. I will put some of my training up. I had some breakthrough workouts last week and I really had a breakthrough race at conference. I haven't raced like that in a while. I'll start with last sunday
10/23- 13 mile long run
10/24- Am- 4 miles @ 6:30/mile, Pm- 7 miles @ 7:00/mile
10/25- Am- 3 mile warm up 6x1ks (3:15, 3:14, 3:13, 3:14, 3:08, 3:12) 3 mile cooldown
Pm- 2 miles easy.
10/26- 11 miles @ 7:00/mile
10/27- Am- 7 miles w/ 10x100s
Pm- 4 miles
10/28- 3 mile warm up 30min fast...First 5 miles in 28:35( That really suprised me!) 5x300s ( 50 51 51 51 50) 2.5 mile cooldown.
10/29- Am- 7 miles@ 6:35/mile
Pm- 3 miles @ 6:35/mile
10/30- am- 6 miles @ 8:00/mile, 4x100s
pm- 2.5 miles @ 6:30/mile
10/31- CONFERENCE! 6k 20:57 (My first conference win ever on a very tough course)
10/23- 13 mile long run
10/24- Am- 4 miles @ 6:30/mile, Pm- 7 miles @ 7:00/mile
10/25- Am- 3 mile warm up 6x1ks (3:15, 3:14, 3:13, 3:14, 3:08, 3:12) 3 mile cooldown
Pm- 2 miles easy.
10/26- 11 miles @ 7:00/mile
10/27- Am- 7 miles w/ 10x100s
Pm- 4 miles
10/28- 3 mile warm up 30min fast...First 5 miles in 28:35( That really suprised me!) 5x300s ( 50 51 51 51 50) 2.5 mile cooldown.
10/29- Am- 7 miles@ 6:35/mile
Pm- 3 miles @ 6:35/mile
10/30- am- 6 miles @ 8:00/mile, 4x100s
pm- 2.5 miles @ 6:30/mile
10/31- CONFERENCE! 6k 20:57 (My first conference win ever on a very tough course)
Sunday, September 4, 2011
Training going really well New prs!
Ok so this summer I have ran to what I actually never thought I could. August 6th I finally broke 17 minutes in the 5k. I ran 16:59. My training is going really well right now. I currently have my eye on making the NCAA nationals, and hopefully that can follow through. :)
Since I have been back at SFA here are some workouts that I have done that have gone really well.
Aug 20- 3 mile warm up PACE RUN (5:50. 6:10, 6:00, 5:58, 5:57, 6:17, 6:03) 2 mile cooldown
Aug 24- 3.5 mile warm up 5 mile PACE RUN(5:53, 6:00, 6:02, 6:00, 5:56) 4x400 Hill repeats/ jog down, 3 mile cooldown
Aug 27- 3 mile warm up, strides FARTLEK, 2.5 mile cooldown
Aug 31- 3 mile warm up, PACE RUN (5:54, 5:38, 5:44, 5:59, 5:49, 5:56, 6:11) 8x300meters ( 58, 57, 56, 55, 55, 53, 54, 53) 1 mile cooldown
September 2- LUMBER JACK OPENER 3 mile warm up 2x2ks( 6:45, 6:34) 3 mile cooldown.
Since I have been back at SFA here are some workouts that I have done that have gone really well.
Aug 20- 3 mile warm up PACE RUN (5:50. 6:10, 6:00, 5:58, 5:57, 6:17, 6:03) 2 mile cooldown
Aug 24- 3.5 mile warm up 5 mile PACE RUN(5:53, 6:00, 6:02, 6:00, 5:56) 4x400 Hill repeats/ jog down, 3 mile cooldown
Aug 27- 3 mile warm up, strides FARTLEK, 2.5 mile cooldown
Aug 31- 3 mile warm up, PACE RUN (5:54, 5:38, 5:44, 5:59, 5:49, 5:56, 6:11) 8x300meters ( 58, 57, 56, 55, 55, 53, 54, 53) 1 mile cooldown
September 2- LUMBER JACK OPENER 3 mile warm up 2x2ks( 6:45, 6:34) 3 mile cooldown.
Wednesday, June 29, 2011
More updated training
6-12 Sunday- 7 miles
6-13 monday- 1 hour run
6-14 Tuesday-Am-4 miles pm- 3x1mile 5:26, 5:28, 5:33 8x200s 31-33sec
6-15 wednesday- am- 4miles
pm- 6 miles
6-16 Thursday-am-4miles
pm- 2mile warm up 4x2:30Fast/ 1:30 easy, 4x35sec fast/1 min easy, 8x15sec fast/30sec easy.
6-17 am- 4 miles, pm-4.5 miles
Sat- 10 min warm up 5k race-17:03, 2 min cooldown
pm- 3mile run
6-13 monday- 1 hour run
6-14 Tuesday-Am-4 miles pm- 3x1mile 5:26, 5:28, 5:33 8x200s 31-33sec
6-15 wednesday- am- 4miles
pm- 6 miles
6-16 Thursday-am-4miles
pm- 2mile warm up 4x2:30Fast/ 1:30 easy, 4x35sec fast/1 min easy, 8x15sec fast/30sec easy.
6-17 am- 4 miles, pm-4.5 miles
Sat- 10 min warm up 5k race-17:03, 2 min cooldown
pm- 3mile run
New pr's
This summer has been great for running pr's, Thursday June 2nd I ran a pr for the full mile running 4:59, which I was very happy about. I am going to run a time trial tomorrow so I will let yall know how I do.
I also ran another pr of 17:03 at a road race. I haven't been very good with keeping my training updated but here's my traning after the astros run.
Monday May30- Astros 5k 17:39
Tuesday- am-5miles pm-5miles and an Indian run w/ the highschoolers
Wednesday- am-4miles pm-5 miles and 6x100s
Thursday-am-2miles pm-20min warm up, strides Mile @ Rice all comers 4:59, 3k tempo 10:33, 20min cooldown
Friday June 3rd- am-3 miles pm-7miles
Saturday june 4- am-2 mile warm up 8x100 strides( 400-69 300-52 200- 32)(400-72 300-51 200-32) (400-71, 300-52, 200-31)
pm- 1 mile warm up, 2.5miles of bleachers, 1 mile cooldown
Sunday- 9 mile long run
Monday june 6- am4miles pm-5miles
Tuesday- ??? speedwork?
Wednesday- am 4 miles pm-6miles
Thursday- Rice all comers 1500- 4:42
Friday- am2miles pm-7miles
Saturday- am 10miles w/ 6x400 meter bridge repeats
Pm- 1 mile wrm up 2.5 miles of bleachers, drills and 1 mile cooldown.
I also ran another pr of 17:03 at a road race. I haven't been very good with keeping my training updated but here's my traning after the astros run.
Monday May30- Astros 5k 17:39
Tuesday- am-5miles pm-5miles and an Indian run w/ the highschoolers
Wednesday- am-4miles pm-5 miles and 6x100s
Thursday-am-2miles pm-20min warm up, strides Mile @ Rice all comers 4:59, 3k tempo 10:33, 20min cooldown
Friday June 3rd- am-3 miles pm-7miles
Saturday june 4- am-2 mile warm up 8x100 strides( 400-69 300-52 200- 32)(400-72 300-51 200-32) (400-71, 300-52, 200-31)
pm- 1 mile warm up, 2.5miles of bleachers, 1 mile cooldown
Sunday- 9 mile long run
Monday june 6- am4miles pm-5miles
Tuesday- ??? speedwork?
Wednesday- am 4 miles pm-6miles
Thursday- Rice all comers 1500- 4:42
Friday- am2miles pm-7miles
Saturday- am 10miles w/ 6x400 meter bridge repeats
Pm- 1 mile wrm up 2.5 miles of bleachers, drills and 1 mile cooldown.
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