Sunday: 2 weeks on Super Cissus, and I'm in love. :)
AM: total miles 10 1h 25m total running time
3/4 mile warm up
Love the run your with 5k: 23: 41 (Garmin time) *still awaiting chip time
(1m): 8:06 min (2m): 7:19 (3m): 7:30, avg. 7:38 pace. Except for that mountain of a hill at race start, I over all felt good. Definitely not a bad time for still coming back from injury, so I am happy and proud. :)
additional 7 mile run after 5k (for long run)
(4-1m): 10:16, (5-2m):8:50 (6-3m):8:25 (7-4m): 9:10 (running through snow remaining on Cap. Crescent)
(8-5m):8:55 (9-6m): 8:29 (10-7m):7:50
The additional 7 felt good. I felt strong, and body was nice and comfortable and quiet. I'm very happy with today's running!
PM: beer ;)
Monday:
AM:
PM: Spinx1 hour
stretch
abs
Tuesday:
AM:
PM: track 5 miles total
2 mile warm up
per Coach George:
1x800: 3:32
400 easy
1x800: 3:25
easy 400
1X1600: 6:58!! (1st sub 7 miler since returning to running post injury)...Honestly, I don't like using that term anymore, "post injury"; I think I'll start saying, since I returned back to running. I just want to forget about last year, and how it ended, and just look forward to healthy running and PR's. :)
800 easy/cool down
Great workout! :)
Wednesday:
AM:
PM: Body pump x1 hour/rest day
Thursday:
Tempo 5.5 miles
1 mile warm up
mile 1: 7:36
mile 2: 7:44 (when I realized we went out too fast, I tried to slow things down)
but bunked and only did 1/2 mile more: 7:44
total tempo: 2.5 miles
2 mile cool down with Anna Russell :)
Despite the bunk, I have ran a 5k Sunday, broke 7 min mile on Tuesday at track, and still had a decent tempo tonight. This is the most speed work I've done since returning, and so far body feels great! Best week I've had in a long while. :)
Friday:
AM: Body Pump
foam roller
PM: 3 mile easy run
Saturday:
AM: work
PM:
Total miles: 23.5
Saturday, February 12, 2011
Sunday, February 6, 2011
Week 2/6-2/12
Sunday: x1 week on SuperCissus. It says it takes about 2 weeks to build in your system, here's hoping it does! What I have read and heard about, it's supposed to amazing for joints, and muscles. Will keep you posted.
AM: work :(
PM: 6.5 mile run
I felt a slight tightness to the mid-inner right shin area, as I started, but as I warmed up it subsided. Both legs felt fine (though slightly fatigued from yesterdays spin/body pump combo) a very few times, I felt a tinge on my right shin, where I described earlier; but all in all, run felt good, the day was beautiful, shin pain has definitely decreased and is definitely feeling like it is on the healing side of things. I plan to increase my running slowly back up, by alternating my days I run, and keeping the miles low...for now :)
Monday:
I really don't know what has been wrong last 3-4 days; my body has just been so tired and fatigued. I am eating balanced (except for last night, I had chips and salsa for dinner) I am feeling like I used to working the night shift; just exhausted. Whatever it is, hope it passes soon....knowing my body, I'm going to hit that proverbial "wall", and just sleep for 24 hours. (which I did a few time last marathon season)
AM: Body Pumpx1hour (Success, I woke up early!) R shin is quiet today; post 6. 5 mile run yesterday, the silence is great!
PM: Spinx1 hour
foam roller
Tuesday:
AM:
PM: track- 4.5 miles total
WHAT A GREAT NIGHT!!!! I felt strong, I felt amazing, I felt no where near tired, I felt like the old me!!!...Can you tell I'm on a runners higher currently?!
It was freezing, and the wind was crazy...but it was my best run since pre-break. Shin is good! Met a new pace partner, and she was awesome to run with...
1 mile warm up
1x2000 ~9:35
1x800 easy
1x1600 7:13
1x600 easy
1x1200 (watch was off)
1x400 easy
1x800 (watch off)
brief cool down...then ran into my warm car!
Wednesday:
AM:
PM: Pool Runx1 hr (6miles)
Thursday:
AM: 4 mile easy run during lunch break
PM: body pump x1 hr
foam roller
stretching
Body feels great this week! I think this has to do with 2 things:
1. training smarter
2. Super cissus
LTRYW is Sunday; plan to just go with how I feel....
Friday:
Resy day
Saturday:
AM: x1 hour massage!!
Packet pick up for LTRYW
easy 3 mile run
total miles: 24
land: 18
pool: 6
One of my BEST weeks since pre-injury. Body was quiet, no protesting. Thanks for everyone, who a month ago, talked to me and said to basically "calm down, and train smart!!" Tough love, but definitely needed. My running is much happier and stronger since I stopped stressing, and focused on being smart (and relaxed about training) Love my friends, and running club. :)
AM: work :(
PM: 6.5 mile run
I felt a slight tightness to the mid-inner right shin area, as I started, but as I warmed up it subsided. Both legs felt fine (though slightly fatigued from yesterdays spin/body pump combo) a very few times, I felt a tinge on my right shin, where I described earlier; but all in all, run felt good, the day was beautiful, shin pain has definitely decreased and is definitely feeling like it is on the healing side of things. I plan to increase my running slowly back up, by alternating my days I run, and keeping the miles low...for now :)
Monday:
I really don't know what has been wrong last 3-4 days; my body has just been so tired and fatigued. I am eating balanced (except for last night, I had chips and salsa for dinner) I am feeling like I used to working the night shift; just exhausted. Whatever it is, hope it passes soon....knowing my body, I'm going to hit that proverbial "wall", and just sleep for 24 hours. (which I did a few time last marathon season)
AM: Body Pumpx1hour (Success, I woke up early!) R shin is quiet today; post 6. 5 mile run yesterday, the silence is great!
PM: Spinx1 hour
foam roller
Tuesday:
AM:
PM: track- 4.5 miles total
WHAT A GREAT NIGHT!!!! I felt strong, I felt amazing, I felt no where near tired, I felt like the old me!!!...Can you tell I'm on a runners higher currently?!
It was freezing, and the wind was crazy...but it was my best run since pre-break. Shin is good! Met a new pace partner, and she was awesome to run with...
1 mile warm up
1x2000 ~9:35
1x800 easy
1x1600 7:13
1x600 easy
1x1200 (watch was off)
1x400 easy
1x800 (watch off)
brief cool down...then ran into my warm car!
Wednesday:
AM:
PM: Pool Runx1 hr (6miles)
Thursday:
AM: 4 mile easy run during lunch break
PM: body pump x1 hr
foam roller
stretching
Body feels great this week! I think this has to do with 2 things:
1. training smarter
2. Super cissus
LTRYW is Sunday; plan to just go with how I feel....
Friday:
Resy day
Saturday:
AM: x1 hour massage!!
Packet pick up for LTRYW
easy 3 mile run
total miles: 24
land: 18
pool: 6
One of my BEST weeks since pre-injury. Body was quiet, no protesting. Thanks for everyone, who a month ago, talked to me and said to basically "calm down, and train smart!!" Tough love, but definitely needed. My running is much happier and stronger since I stopped stressing, and focused on being smart (and relaxed about training) Love my friends, and running club. :)
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