Running To Beat Mark

Fartlek day, 

Legs were very sore today from body pump and all of the squats and lunges. So I did five minute warm up first two minutes were so slow!!!) and then 15 minutes of 30 seconds on 30 seconds off, making sure the off was not too slow. It turned out that it was not bad timing since I finished a minute from home, so I sprinted home then did a little cool down. 

Now Olympics and Ice Cream! 

Birthday! Started with Biscuits and Gravy and a round of golf! I missed a birdie putt on 18 to shoot even par... ugh! haha

Came back home and made homemade deep dish pizza for lunch. Then we took a nap.

During the nap, I snuck out for a few miles. 

Dairy Queen to cap off all the great food today! 

Run to the Y and back with cycling class in-between. Different instructor for us and we were tired at the end!

 Went back to the Y during the lunch hour for a body pump class. Third different instructor in the three classes this week, but still she worked us hard.

Longer run tomorrow and then the real training begins on sunday! 

Did a seven mile run this morning with emaurine. We were hoping to do six but new to town and didn't realize two roads didn't connect, so that led to an extra mile loop. We went at long run pace seeing how neither of us have done over four miles running since the marathon in May. Even without the longer runs, I felt great the whole run. I believe that doing longer distances swimming and biking as kept my cardio up enough that I can do these middle length runs without much struggle. 

 Three this afternoon. Mile warmup and four 100m strides in 16 seconds. Then a session of 30sec on 30sec off for ten minutes. Then did 3/4 mile in 3:54. Legs felt ok for the first two a day workout in a long time.

Three easy peasy miles this morning. Only goal was to stretch out the legs, so I did not take a watch because whenever I do that I always go faster. 

The goal was a 5k under 20 minutes. The weather over 30 degrees warmer than this morning. The wind gusting in the 30mph range. Started down the road and crossed the first mile in 6:05, not bad. The bad part was I was already feeling tired. I got to another spot where the road didn't continue and I had to add to the run. With about a quarter mile left I hit the twenty minute mark, no goal completed today. But wait the run was 3.25 with the extra turns, and the pace that I was on left me at the equivalent of a 19:55 5k. All is ok.  

Another three easy peasy miles, this will probably be the morning run I do before school every day for active recovery. 

2 this evening before being cut short by storm. 

Easy 3 at school

Warmup

Did 3 sets of 2 200's and a 400. Finished with 400, 200 200.

Times were 36,37,1:13,35,34,1:11, 34, 34, 1:10, 1:09,35,33

COoldown 

3 easy

Run around town 8.75 miles. 

3mi warmup 

Then added a mountain workout

2-38, 4-1:17, 6-1:57, 8-2:40, 6- 2:06, 4-1:19, 2-35

2mi cooldown 

easy before school

 4 this afternoon

.5 warmup

3 miles at 10k pace (I didn't wear a watch, however i felt so much faster at the end, so I had to do negative splits!) 

.5 cooldown 

3 early and easy, first day of school today!

6.5 with the xc team this afternoon. Got some good runners out this year that will hopefully motivate me to keep in shape in order to keep up with them! 

3 before school

1mi warmup before the run. 

4.25 with the cross country team. We did a run, where the team is all in a line, and then when you are in the back you need to sprint to the front. 

Early morning but nice and chilly today so it felt great.

Another run with the cross country team. Five and a half mile time trial on a hilly course. The longest stretch of flat was 300m. Before the run I did a mile warmup and then the varsity hopefuls and I toed the line. We set off at a decent pace, but not fast enough for sub 6 pace for the run, which was my goal. I picked it up and the top three went with me. I dropped two of them at the 3mile mark and the final one at the four mile. I cruised in home to 34:54 so not the 6minute pace that I would like, but for the slower start, hilly course, and me not running hills in forever not a bad first tempo run in a while. 

The top three all came in around late 35 to mid 36's so not too bad for them either.

Did not sleep well/went to bed really late with grading papers. 

Ten today, but then I ate alot of junk food to get rid of that effort...

Three with emaurine before church. 

Track workout this afternoon, 1mi warmup then a mixture of 100s, 200's 400's and 800's each with a jog in-between. I would jog 100m after a 100 or 200 and 200m after a 400 or 800, no specific order or time just tried to keep everything under 5:30 pace. However some of my 800s were closer to 5:40 pace. Lost track after 20 laps but I know for sure I did 5miles on track. 1 mi cool down for a minimum of seven total this afternoon.  

Three this cool morning.

Workout with the xc team. 1mi warmup.

5 quarter mile hill repeats up a steepish hill(steep for nebraska maybe not other states.)  times were 1:26, 1:27, 1:30, 1:26, 1:26 on a gravel road. So the 1:30 I got stuck in some (for lack of better term) deep gravel that slowed me down and ate up my legs. It worked out that on every repeat I had someone to push/be pushed by. The first one everyone went fast so I got 4th, but the next three the top three runners alternated running up front with me, and finally the last one a kid who had saved it all workout went out and ran a 1:17 (still a little upset at that one). Jog back after everyone so this part of workout was 2.5mi

Three and a half miles harder after all that I believe I came in around 21-22 minutes, so pretty close to goal MP, a little below.

Finished up with a 2mi cool down, for 9 total this afternoon. 

3 in the a.m.

3 in the afternoon with emaurine 

3 in am

4 in afternoon 

3 in the a.m. going to run with the XC team after school today, temp suppose to be over 100...

6 mi tempo with the xc team this afternoon. The pace was a fairly decent one, I had us at 6:30 for the majority after starting off at 6:45 and dropping to a last mile in 6:05. 1 mi warmup and then we started as a group of 8. I could tell we were going to slow for some of the faster guys because they were singing, so I felt my duty as volunteer coach was to pick up the pace (they did not like it as much), but I only did it a little bit. By the end it was just one other and me throwing down a fairly good mile. Afterwards I did  6x100 meter sprints uphill with jog back recovery  and a .5 mi cooldown for a total of 8. 

3 in the a.m. 

3 in the p.m. 

Long run cut short by storm for second weekend in a row! We have had no rain except for Saturday mornings when emaurine and I have tried to get out and do some longer distance. Maybe we will get one in tomorrow..

3 more this evening with emaurine after the storm.

Four miles this morning before church. I slept in so we did not get in the longer run we wanted. Will do some speed work this afternoon.

Three miles this afternoon fast. 

3 this morning. After going from 21 miles just three weeks ago to 58 last week my legs felt super sore this morning at the beginning. However just like every morning after the 2 mile mark and the turn to home, they started feeling looser. Overall mileage will probably be less this week, because XC team has a meet thursday and I am traveling over the weekend.

5.1 ran a 5k time trial with the xc team today, which had me excited because I have not raced in a while and I considered this a race, since I had my pride to keep in tact. After a mile warmup I was already pouring in sweat with the temperature in 98degrees. THis fact changed the goal of mine from a good time, to a good practice of strategy in racing. I stayed behind the top two runners for the first mile to avoid going out too fast, (partly because I didnt know the course too). We dropped one at the 1.5 mark and ran side by side until the 3 mile mark, at this point i could see the finish, and we both set off and finished at the same time. The time was not great, (but that was part of the plan), but still faster than my last 5k time trial by myself i ended up in 19:25. 

The whole run I had a terrible feeling in my gut, so after the run I got the joy of seeing lunch again... One mile cooldown

Thought about doing more this morning, but decided against it, soon I will bump up my early morning run.

3 by myself this evening steady comfortable pace. 

Nothing this a.m. Been feeling sick for the past couple days, so I thought sleeping in today will help speed up the recovery.

(side note: signed up for the next marathon for emaurine and I, Mankato MN. Hopefully the weather is much cooler than my last one and that I can start getting in some longer distances!)

3 still not feeling good, but after a full rest day yesterday legs felt good. 

XC first meet this afternoon

3 in a.m maybe last run for the weekend got alot of traveling in short amount of time