Took Friday off because of my track meet on Saturday at Stockon.
Wow, took 3rd place in the 400IH with a new PR of 56.43!!! Looking forward to bringing that down even further and contending for nationals!
Tried the 1500m for the first time, jogged it really, in 4:50...pedestrian. Then did put up a 54.4 in the 4x400. Was a nice day, got a tan, and beautiful weather!
Took sunday off to recover, long run tomorrow!
Weekly Mileage: 16.10 Little low because the long runs would've overlapped.
400IH PR: 55.26
2010 2nd Team All-American 400H
Sunday, March 21, 2010
Thursday, March 18, 2010
Monday March 15th - Wednesday March 17th
Monday - 4 Miles in 30:58 7:56, 8:12, 7:33, 7:14. Fastest 4miles in a while and it felt effortless!
Tuesday - 2 Mile warmup in 16:05 (8:21, 7:42) to Kennedy part for a two-mile tempo in 12:25 ( 6:11, 6:12) 2 Mile Cooldown in 16:36 (8:15, 8:19) Amazing run, not ready for a 5k on the track though. =(
Wednesday: 2.1 Miles Easy. Well attempted recover but in my new Nike Lunarglide+ the run was fast and effortless again. 7:36, 7:47, :41.63.
Thursday: Ran with my bud Nick Pizzi. No time to warmup/first speedwork in the Lunarglides. Was nervous but did 3x400 in 63, 65, 64 and 5x200 in 34, 34, 32, 32, 31. Felt ridiculously easy!!
Tuesday - 2 Mile warmup in 16:05 (8:21, 7:42) to Kennedy part for a two-mile tempo in 12:25 ( 6:11, 6:12) 2 Mile Cooldown in 16:36 (8:15, 8:19) Amazing run, not ready for a 5k on the track though. =(
Wednesday: 2.1 Miles Easy. Well attempted recover but in my new Nike Lunarglide+ the run was fast and effortless again. 7:36, 7:47, :41.63.
Thursday: Ran with my bud Nick Pizzi. No time to warmup/first speedwork in the Lunarglides. Was nervous but did 3x400 in 63, 65, 64 and 5x200 in 34, 34, 32, 32, 31. Felt ridiculously easy!!
March 8th-14
Awesome training week, I have been feeling AMAZING lately!!!
Monday - 1.1 Mile Warm Up, 10x300 (47, 47.92, 51.04, 54.87, 51.28, 52.59, 54.17) .9mi CD.
Tuesday - Off, Busy with classes.
Wednesday - 4 Miles in 34:XX. Legs ached but felt good. Note to self: No burrito bowls before running.
Thursday - 5.12 Mi. 3 Mile Warmup in 22:XX, 10x10 Hill Sprints, 1Mile Cd. Felt great on warmup and workout, hills made me stronger.
Friday/Saturday : Off, Sore, races canceled.
Sunday: Easy 8 around town in 1:03.11. Tried new shoes, feet hurt for a bit but I'm starting to get use to them. (7:34, 7:22, 7:50, 8:03, 8:43, 8:29, 7:26, 7:39)
Somehow managed 21.12 Miles for the week with 3 days of rest which is amazing! I really feel the workouts strengthening me, and even my easier runs are substantially starting to speed up.
Weekly Mileage: 21.12
Monday - 1.1 Mile Warm Up, 10x300 (47, 47.92, 51.04, 54.87, 51.28, 52.59, 54.17) .9mi CD.
Tuesday - Off, Busy with classes.
Wednesday - 4 Miles in 34:XX. Legs ached but felt good. Note to self: No burrito bowls before running.
Thursday - 5.12 Mi. 3 Mile Warmup in 22:XX, 10x10 Hill Sprints, 1Mile Cd. Felt great on warmup and workout, hills made me stronger.
Friday/Saturday : Off, Sore, races canceled.
Sunday: Easy 8 around town in 1:03.11. Tried new shoes, feet hurt for a bit but I'm starting to get use to them. (7:34, 7:22, 7:50, 8:03, 8:43, 8:29, 7:26, 7:39)
Somehow managed 21.12 Miles for the week with 3 days of rest which is amazing! I really feel the workouts strengthening me, and even my easier runs are substantially starting to speed up.
Weekly Mileage: 21.12
Saturday March 6th
Went up to Salisbury, MD and ran the Steeplechase and 400IH.
Pr'd in the steeple chase with 11:35 and qualified for nationals/took second place in the 400IH in 58.09, and felt AMAZING.
Total of 3.75 Miles for the day.
Recovered on sunday with 12min walk, 4.25mi bike (15mins.)
Weekly Mileage - 16.50
Pr'd in the steeple chase with 11:35 and qualified for nationals/took second place in the 400IH in 58.09, and felt AMAZING.
Total of 3.75 Miles for the day.
Recovered on sunday with 12min walk, 4.25mi bike (15mins.)
Weekly Mileage - 16.50
Thursday, March 4, 2010
Thursday - Quick 200's
Did a quick 200 workout today and taught my buddy Tommy how to hurdle for steeplechase.
1 Mile Warmup
200's were in about:
33
34
32
35
33
32
1 Mile Cooldown
Something like that.
2.75 Miles for the day.
1 Mile Warmup
200's were in about:
33
34
32
35
33
32
1 Mile Cooldown
Something like that.
2.75 Miles for the day.
Wednesday - 3 Recovery
Easy three without watch, something like 8 minute pace.
4 Strides of about 80-100 meters at the end, feeling good.
4 Strides of about 80-100 meters at the end, feeling good.
Tuesday March 2nd - 7 Miles
Took Monday off to recover after Sunday's meet.
Ran a long run of 7 miles with Adam, splits are:
Mile 1 7:59
Mile 2 8:09
Mile 3 7:55
Mile 4 7:47
Mile 5 8:15
Mile 6 8:43
Mile 7 9:xx
Ran a long run of 7 miles with Adam, splits are:
Mile 1 7:59
Mile 2 8:09
Mile 3 7:55
Mile 4 7:47
Mile 5 8:15
Mile 6 8:43
Mile 7 9:xx
Last Week - 17.50
Slowly building up the mileage again. Week looked like this:
Monday- 7 miles 56:42 (Long run for me)
Tuesday - Off Day, feeling the effects of following a race with a recovery and a long run.
Wednesday - 3.75: 1.25 W/U 300- 58, 200- 33/33, 300-52. Rest. 400- 73 200- 35/36/31/33
1.25 C/D
Thursday - 3 Miles in 24:xx on Dreadmill
friday - snowday
Saturday 2 miles 15:xx. 1st in 748, 2nd in 8:00
Sunday - Pr'd in the 800 (this indoor season) with a 2:08.xx
Total : 17.5
Monday- 7 miles 56:42 (Long run for me)
Tuesday - Off Day, feeling the effects of following a race with a recovery and a long run.
Wednesday - 3.75: 1.25 W/U 300- 58, 200- 33/33, 300-52. Rest. 400- 73 200- 35/36/31/33
1.25 C/D
Thursday - 3 Miles in 24:xx on Dreadmill
friday - snowday
Saturday 2 miles 15:xx. 1st in 748, 2nd in 8:00
Sunday - Pr'd in the 800 (this indoor season) with a 2:08.xx
Total : 17.5
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