past weeks training!

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.

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.

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! :)

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)

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.

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
                  

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.

Running update

I have been so bad about updating my blogs, but I will update how conference went. I ended up starting off fast in both races to see what would happen. I did ok, definitely not my best races. I got 2nd in the 10k and ran 37:00 and 3rd in the 5k and ran 17:33. This summer I plan on doing some Rice all comers races and switching between the 800, mile and 3k or doing all 3 of them. I also plan on running some road races this summer. Anyways I will start updating things daily, but I always tend to forget. I did my first all comers race last weekend and did them kind of as a workout. I ran the mile in 5:12 and the 3k in 10:12. This summer will also be working on my legspeed hoping to get faster in the mile. Doing easy runs all summer tends to get really boring.

First blog in a while

Hi yall! This is my first blog in a while, I haven't kept up with it like I said I would. :(. I have been pretty busy with school and other stuff. With my running I plan on using all the God given running talent that I have been given and also helping others too.
I have been doing a lot of tough workouts lately but it should pay off. I will be racing the 5k at rice this weekend!
Here's my training for the past 2 weeks:

3-6-2011- 4 miles warm up 9miles@ 6:03 pace, 2 miles cooldown

3-7-2011- Am- 3 miles easy w/ 8x45sec surges
                 Pm- 7 miles w/ 6x200meter hill sprints and 8x100meter sprints

3-8-2011- Am- 2 miles warm up 3k-10:38 2k-6:52 2x1k- 317-3:18
Pm- 10min warm up 6x35secFast/1:00easy 5 minute cooldown

3-9-2011- 1/2 mile warm up 1.5 mile tempo 8:14, 1/2 mile cooldown
Pm- 7  miles w/ 8x200meter hill sprints

3-10-2011 8 miles w/ 6x80meter sprints

3-11- 1 mile warm up 6 mile progression run starting @ 6:30 pace finishing @ 5:40 for the last mile, 2 mile cooldown

3-12-2011- Bayou city classic 10k road race 35:47

3-13-2011- 10 miles

3-14-2011- Am-7  miles
Pm-1.5 mile warm up 8x100meters in 14sec, 8x200meters in 32-33sec/200 meter jog in between, 3 mile cooldown

3-15-2011- 2 mile warm up 8x400s in 1:12, 5x2minFast/2easy, 2x200s in 34 sec, 2 mile cooldown

3-16-2011- Am-5 miles Pm-7 miles

3-17-2011-  Am- 1 mile warm up 800-2:35 , 400-69 , 200-32 , 100-14 ,400-70, 200- 30
Pm- 7  miles easy

3-18-2011- 7 miles

3-19-2011- 2.5 miles warm up 1500 race-4:42 5 miles cooldown

Todays Workout

So I mentioned that I would update how my workout went. Well it went pretty good. On the warm up I was sore though. It may have been from rollerblading and my new medicine ball routine. Well here is the update:
4x400s w/1:20-1:30 break between each
1.)72
2.)74
3.)74
4.)75
2 min jog
5 minute tempo
2 minute jog
4x400s w/ 1:20-1:30 rest
1.)75
2.)75
3.)76
4.)76
2 minute jog
5 minute tempo
2 minute jog
4x400s w/ 1:15 break
1.)73
2.)74
3.)73
4.)72

16:48 Santa Shuffle

Christmas is coming the goose is getting fat please put a penny in the old mans hat. (That was from my mom)
Anyways I decided to run a road race this weekend called the santa shuffle, and I ended up running a personal best time for 3:05 miles. If it had been a full 5k I would have ran 17:04 which would still be a PR! I think my speed is now kicking in after doing several sessions. It is really paying off in my racing! I am excited about that.
Tomorrow I will be doing another tough workout to keep improving my speed.
4x400s
10 minute tempo
4x400s
ten minute tempo
4x400s
(I will let yall know how it goes after I finish (:

En route to sub 5!

Ok so earlier I was talking about how I would get to that point of running under 5 for the mile! Here are some ways I will get there.

-I will continue with my long run to keep up with endurance(I will practice speeding up alot at the end of my long run.

-Strides after every single run

-Drills/ plyo's/ Jump rope to recruit fast twitch fibers (If you don't use it you lose it)

-faster workouts (More fartleks and intervals)

- 8x200Fast/200jog for speed and neuromuscular work.

-eat healthy ( mainly not carrying extra weight)

- Get enough sleep

...Any other tips would be great!! Love yall and have a great day!

I am going to start this before New Years!

Howdy everyone! My name is Lauren. Yesterday my Dad decided to start calling me "Laurun" since I run. Cute right? Well I thought it was. So to get to the point, I decided to use this blog to help organize my life a bit and stick to some of my New Years Resolutions which normally tend to be forgotten after a few weeks. As you can see from my blog I am a runner and a follower of Christ. Both are very important to me and I am trying to grow stronger in faith each day.
  To get back on topic I am about to post some of my New Years resolutions.

#1) Read the Bible everyday (Can't grow stronger in faith if you don't read the Bible.

  2.) Run a Sub 5 mile. I have come close many times. A lot of the time I have been way above pace coming through the 800 in 2:24-2:25.. I think partially I lack confidence...Something I will be working on with my running. I have also added some Plyo's, drills, and speed work. These will all help significantly.

3.) add 10 minutes of strength training after every run. I have pretty much already started this one and stayed on track! yay!

I will post more later. G2G for now! Hope to hear some responses.