Training Log: Acampbell

Running Drills warm up/down 22:43 [3]
slept:7.75 shoes: Nike+ - Students run

Dynamic stretching and running drills all mixed together.

running 2:00 [3] 0.32 km (6:15 / km)
shoes: Nike+ - Students run

40m x 4 and jog back recovery

running intervals 16:14 [5] 5.3 km (3:04 / km)
shoes: Nike+ - Students run

Same workout as on monday but no plat pushes in between and goal pace was moved down to 1:45-1:50. Steph was training me today since Antonio is in Puerto Rico this week. Steph actually wrote down my times so I have them! I got a 2min rest in between each "600"

1:37
1:39
1:40
1:40
1:41
1:44 (volleyball rolled on to the track so had to hop it)
1:43
1:41
1:42
1:37 (really worked on big arms this one, helped)

strength 32:18 [4]

500 years and boy were my arms tried by the end!!!

stretching 20:00 [1]

between a little bit of stretching between "600's" and in the weight room and then at home.
Much better training today! Felt hydrated and didn't eat closer than 2hrs before hand!

running long 1:26:30 [3] 9.64 mi (8:58 / mi)
slept:8.5 weight:117.6lbs

my 9(ish) mile run for the week. BEAUTIFUL day out!!!! Should have worn shorts and 3/4 it was so nice! But that also meant that there were a lot of people out on the path :/ That made it really hard to do any map reading in sections. However I was able to CAR my way through two JWOC preview courses, as well as high-low (which at least once I had to almost slow down to a walk to read! So hard to tell the tiny hills for high-low!). Knee held out quite well but I could totally tell that my legs were a lot more tired this time round. Although that could have been do to the fact this is the furthest I have ever run without music, someone else, or it being an orienteering course. Over all quite happy with the run!
out- 43:31
back- 42:59

stretching warm up/down 15:00 [1]

stretching warm up/down 15:07 [2]
slept:8.5 shoes: Nike+ - Students run

Dynamic stretching and some shuttle runs and such as a warm up.

C • workouts 1

running hills 9:43 [4] 1.14 km (8:31 / km)
shoes: Nike+ - Students run

Drove over to the Convention Center at Vally Forge and ran the hill in the parking lot. If we got each hill rep going up under 20seconds we only had to do 12 of them. So sprint up, and then walk/jog down as a recovery. This was the first set of 6, then we got a water break.

.097k up (.19 total for one)

running 1:02 [3] 0.27 km (3:50 / km)
shoes: Nike+ - Students run

During our water break between sets I had to run this loop around 6 light posts which is around .269k (from my attempt at gmaps to measure)

running hills 11:40 [4] 1.41 km (8:16 / km)
shoes: Nike+ - Students run

Second set of 6. I started to beat the other girl by the like 2nd or 3rd ones of these. Shows my endurance is better than most which is good. So we are working on my sprinting.
Oh yeah after these 6, like right after getting done the 6th time up the hill no break I had to run my loop again. Not as fast this time :/

strength 17:40 [3]
shoes: Nike+ - Students run

The rest of my strength from yesterday. a lot of arms!

stretching warm up/down 3:00 [1]

Quick stretch after wards. Need to stretch again after I shower.

running warm up/down 10:00 [2] 2.57 km (3:53 / km)
slept:7.75 weight:118.6lbs shoes: Nike+ - Students run

Warm-up for AC training. Had to run "laps" on the track. The track is only 97yards (or 88.69m) long and 4 lanes wide. Basically a straight strip. So had to go from wall to wall, running up one outer lane and down the other outer lane. I had 10mins to run as many lengths as possible. I got a clicker to click every time i came to a wall. I got 29 clicks in the ten mins.

stretching warm up/down 10:38 [2]
shoes: Nike+ - Students run

Dynamic Stretching

running intervals 2:00 [4] 0.53 km (3:46 / km)
shoes: Nike+ - Students run

So plan was to do 600y x 10. So basically 3 "laps" on the track. That just sounded horrid when he said it! So I had 2mins to do the 600 and then I would get a 2 min rest. If I was under the 2mins I got the extra time added to my rest (So 1:50 = 2:10 rest). I was somewhere around 1:47 for most of them and the last one was my fastest at 1:38! I'm just going to add them in as 2 mins though since I didn't time each and therefore can't remember :/ plus the 13ish seconds after was me slowing down and walking trying to get my breath back so it counts as training time ;)

strength intervals 10 [4] 0.03 km (6:10 / km)
shoes: Nike+ - Students run

Oh yeah I had a 30yard plate push with a 35lb plate in between each 600 as well. The catch... it had to be under 10seconds!

running intervals 2:00 [4] 0.53 km (3:46 / km)
shoes: Nike+ - Students run

#2 for 600

strength intervals 10 [4] 0.03 km (6:10 / km)
shoes: Nike+ - Students run

#2 of the plate push

running intervals 2:00 [4] 0.53 km (3:46 / km)
shoes: Nike+ - Students run

#3 of the 600s

strength intervals 10 [4] 0.03 km (6:10 / km)
shoes: Nike+ - Students run

#3 of the plate push

running intervals 2:00 [4] 0.53 km (3:46 / km)
shoes: Nike+ - Students run

#4 of the 600s

strength intervals 10 [4] 0.03 km (6:10 / km)
shoes: Nike+ - Students run

#4 of the plate push

running intervals 2:00 [4] 0.53 km (3:46 / km)
shoes: Nike+ - Students run

#5 of the 600s.
Quads really hurt on this one. especially the left one. Stretched it out during my rest after the plate push.

strength intervals 10 [5] 0.03 km (6:10 / km)
shoes: Nike+ - Students run

#5 and last of the plate pushes. I was told if I made this one under 10 seconds I didn't have to do the last 5 plate pushes. I made it! 9.97!!!

running intervals 9:37 [4] 2.66 km (3:37 / km)
shoes: Nike+ - Students run

So ran the last 5 with 2+ mins break. The 600s #6-9 were around like 1:50 to 1:45 and #10 was 1:37! I thought I was going to die during these!
Left Knee really started to hurt during the last few. Iced it when I got home.

strength 21:00 [3]
shoes: Nike+ - Students run

Then into my strength part of the workout. Did some hip rises with feet on medicine ball, Squats w/ a weighted bar, the running machine, step ups w/ 10 and 20lb weights, 2 more plate pushes, lunges w/ weighted bar, another thing on the medicine ball, and a 300y shuttle.
Took us longer than this since he was teaching me what to do.

running warm up/down 10:00 [3] 2.57 km (3:53 / km)
shoes: Nike+ - Students run

cool-down (kinda) Had to run "laps" on the track again. I had 10mins to run 29 clicks again. Just made it!

Event: US Team (unofficial) 3K time trial
 

Note
slept:9.0

had to finish scholarships and such so no training today :(

Note
slept:8.5

Last time trying to get 1800 on the SATs. I pray I managed it this time. We will find out on April 1st. It felt like it went really well this time... almost too well...
Didn't get out until almost 2pm. Then went to Ikea for lunch with my parents and to get picture frames. It was just pouring out!!! I wanted to go for a long bike ride but that wasn't going to happen! and I had to babysit at 8pm anyway so went home to take a nap.