Training Log Archive: Valexander

Pre-active
15 min warm-up (3k)
Active warm-up (1.5k)
1k, 2k, 1k at 3-5k race effort, 90sec recovery
(3:44, 7:59, 3:57)
15 min cool-down
Push& sit

This was really good! The first k we went out pretty hard and it ended up being the fastest one which made the next few even tougher. The second one was really tough but I held through and stuck with Jess. The last k was not easy but I knew what I had to do so I finished strong with Jess, it really helped to push me when I would fall a few strides off from her I made my self regain and finished right with her. Overall, it went really well and I'm happy I stayed consistent instead of settling in the middle it was definitely mind over matter

Just an easy 20 minute run average quality. Was feeling pretty stiff and generally a bit sore but the run seemed to help.
Ankle felt fine to run on!

Pre-active
10x lunges
10 min run (felt faster than usual today)
10 min elliptical
10 min spin bike
10 min circuit (push-ups, lunges, super-mans, jumping jacks)
Hip mobility, drills, strides - just did 3 @75, 85, & 95%

This was a good workout considering how exhausted I was, the effort was still there. Was definitely feeling it by the time we got to the circuit but still finished it off strong. In comparison to the last time I did this circuit I would say that I improved a lot, felt much stronger!
Ankle is still quite swollen even though I have been icing it a lot, not as painful which is good but still hurts a bit especially when I try rotating it

Pretty average off day run! It was harder for me to be motivated off the start prob because of the weather and being tired but it ended up being a solid run in the rain.
Ankle felt fine when running, but for some reason it hurts more when I'm just walking around which is kind of weird. Still icing it and took ibuprofen to hopefully help reduce the swelling soon

Pre-active
15 min warm-up (3k)
Active warm-up (1.5k)
2x 3k - 2 full loops, 3 min recovery for each
(12:32, 12:30)
15 min cool down (3k)
Push& sit

Pretty good workout! My times definitely improved for the full loop and even half loops through-out the season, so this was good! I was feeling really smooth and good for the first full loop, and was able to finish it strong. The second one was obvs harder but I managed to keep a consistent time even by the half loop mark (6:15) and ended up running it a few seconds faster than the first :)
Ankle still pretty swollen, not as painful as yesterday but still kinda sore. Just gonna keep icing it a lot!

Pool workout
10x lunges
6 min swim( really hurt ankle when kicking)
Drills 3x1:10 (3x)
Deep water running for remainder of time

Probably less than average quality today in the pool. The 6 minute swim was really hurting, but by the time we got to drills it turned into better quality, as well as the deep water running.
Iced the ankle a lot through out the day

30 minute off day run on trials around campus and towards the college. I would say it was average quality. My ankle was feeling a bit better and the swelling went down a bit so that was definitely a good thing. Iced it a lot before and after the run, too.

Pre-active
15 minute warm-up
(1,2,1) 3x w/ 1 min bw each rep & 2 be sets
Push & sit

Started off pretty rough because I rolled my ankle hard which was really swollen after the workout. Anyways, the workout was good the first two sets I was running right with Jess& Mary. Halfway through the last set during the recovery phase I fell like 50m off. Overall it was decent for the condition of my ankle.
Hill strides were strong!

Pre-active
10x lunges
75 min run
Drills (30)
Hip mobility & strength

Pretty decent long run! Started out kinda easy, but by half way I picked it up to probably a bit faster than average pace. And the last ten minutes were really solid, faster than average which seems to be the common theme with long run the last few weeks