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Training Log Archive: hcmaxfie

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running2 1:20:00
  Race Day1 1:10:00
  Long Run1 1:00:00
  Wednesday WO1 54:00
  Monday WO1 48:00
  Pool1 45:00
  Weights1 30:00
  Shake-Out1 10:00
  Total9 6:37:00
averages - sleep:8.1

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Saturday Oct 1, 2016 #

10 AM

Running 45:00 [3]
slept:7.0

Pre-Act
Ass Class
Roll
45 min Run
Hip-Mob
Drills
Strength X
Rope Stretches
Roll

ETT = 7

This was actually pretty good. Not sure how I feel about that after having just raced 6k yesterday. I should have felt worse than I did but the legs actually felt the lightest they have felt all week. Ever since I did those dead-lifts on Sunday my legs had felt pretty lead like all week but today is the first day they haven't. Gonna stick to paul's program from now on :p Honestly the whole run I was just kinda really looking forwards to getting back in the van haha I was having too much fun with the music and just felt like jamming the whole run. And the pie afterwards was actually the best pie I've ever had! ..dannnnng betty

Friday Sep 30, 2016 #

9 AM

Shake-Out 10:00 [3]

10 min Shake-Out in the am through Wisconsin
Stretches

Got in a nice shake-out this morning with the Frankster. Slept okay. Sleep is always good the first few hours but then have a nack for waking up and not being able to get back to sleep.
4 PM

Race Day 1:10:00 [5]
slept:8.0

Pre-Act
Roll
15 min WU
Active WU
Outhouse wait
2 mins @ Tempo
Eau Claire 6k Race (24:44)
15 min CD
Run around cheering for the boys
Rope Stretches
Roll

ETT = 8

This was pretty good. Better than last week in terms of pushing it through the middle. Went out at tempo for the first 2k...slightly picked it up on the downhill before 3k. I somehow cannot manage to go through 3k in any time but 12:40 no matter what the race...even times from last year all 12:40 exactly. Felt myself pushing it after 3k and was constantly moving up on people and passing them. Felt strong but heavy from the week and know I was pushing it but maybe pushing it still a bit comfortably or wasn't as fresh for today. I don't think I was as spent at the end of the race today as I was last year and still ran around the same time. Think there is still more there just have to be a bit more gutsy a bit earlier and not be scared about not having enough for the end of the race. Ran in spikes today too which didn't give me blisters which helped with running faster but I still feel it's strange running for that long in spikes..oh well sprinter thing I guess. Think I'm still capable of accessing a better kick at the end than I did. I'm convinced I can do it no matter how hard I work throughout. I want to remember to have a bit more fun along the way as well and focus on competing with who I'm with. One obstacle at a time is the way to go.

The scariest thing about pain for me is the anticipation of it, but once it's there and I've accepted that it is there because I'm going faster I'm happier because of it.

Thursday Sep 29, 2016 #

2 PM

Weights 30:00 [3]
slept:9.0

Strength w Paul!
-rolling w da foam
-WU sequence
-Speed Ladder stuff
-Stretches

Good first session back w paul. Took er easy but still felt pretty spent after the ladder stuff and what not. It's been a tough week. I look at tomorrow's race as a mental and physical challenge after this big week.

Wednesday Sep 28, 2016 #

4 PM

Wednesday WO 54:00 [5]
slept:8.0

Pre-Act
Roll
15 min WU
5 mins @ Tempo
3 mins rec to Spike up
2 x (1, 2, 1 mins Hard) 1 min Easy btwn reps. 2 mins Easy btwn sets.
2 mins to Un-Spike
5 mins @ Tempo
15 min CD
P & S
Rope Stretches
Roll

ETT = 9

This was a great workout! FIrst tempo was smooth and controlled. The hard minutes were great quality and held nothing back from the start. They were super hard and felt pretty empty afterwards. The last tempo was super tough but focused on running well while tired but breathing was having trouble getting back in control for the most part. CD had best running at the end. Such a great up week. Friday should be a tough one.

Tuesday Sep 27, 2016 #

6 AM

Pool 45:00 [3]
slept:6.0

Pre-Act
Ass Class
Extra Stuff
6 min Swim
Drills
1 x (Counting down from 2:15 - 15s by 15s)
Drills to 45mins
Hip-Mob
Drills
Strides x 6 Barefoot
Strength X
Foot/ Achilles Strength
Rope Stretches
Roll

ETT = 8

This was a great pool workout. Focus and effort were high from the start. Really practiced working hard while having not a lot left in the tank today. I practiced so that after almost all the intervals except maybe the first 2 longer ones (which were more about form execution and less about crushing), it could have been the end of the workout. Really had myself in a tough place at the end of the workout. Strides decent today. Body is fatigued but I feel it getting so much stronger.
3 PM

Running 35:00 [3]
slept:2.0

35 min Run through the Tree Farm
Rope Stretches
Roll

ETT = 8

This was pretty good. Best running at the end for sure! Legs feel a bit heavy from pool and weights still but focused on running smooth and with good posture. Had a good 2 hour nap after pool since I didn't have to work today. It was pretty deep so I must have been pretty tired! Will get a good sleep tonight as well :)

Monday Sep 26, 2016 #

5 PM

Monday WO 48:00 [4]
slept:8.5

Pre-Act
Roll
15 min WU
16 mins of (1:45 Steady, 15s Surge)
17 min CD w 3 x Hill Strides
P & S
Rope Stretches
Roll

ETT = 9

This was great! It was a great example of running hard and tough while feeling tired. Probably worked harder than I should have for a Monday but I am determined to get after it this week. Think it was the longest steady surge workout I've done and boy do those extra minutes on the end make it tougher. Wanted to see how long I could keep Kayla within my sights. I think it was the closest I've been to her so far. Found it really tough to go back into steady but I was focused on making it good quality again as quick as possible. Legs were very heavy from weights that I did yesterday which I usually do Saturday so this made it even harder but will make me even stronger in the end for having fought through it today.

Side Note: Punched a dog so hard during this. Totally by accident. It came at me wagging its tail and just as it got excited and decided to jump up to see me my arm came swinging through at full throttle and my fist caught him right in the chest. The timing was epic. Poor thing tho..I think I threw him back like 3 feet! and I think anyone who saw thought I did it on purpose.

Sunday Sep 25, 2016 #

9 AM

Long Run 1:00:00 [3]
slept:8.0

Pre-Act
Ass Class
Lunges (5)
Roll
1 hr Long Run
30 HOH
Hip-Mob
Strength X
Wall-Sit (1:30)
Stretch/ Roll
Back to Hangar for Weights
Achilles/ Foot Strength
10 min Bike
Rope Stretches
Roll
Upper Body Stretches
Cold Tub - at home (10)

ETT = 10

This was a great long run! Got in all the big hills I wanted to today. Got into a bit of a tussle with Frankie off the start which ended up making for some great fuel for a great quality long run. I think it was the fastest I've done the loop and it was tough but I've had tougher. Makes me think I could have pushed it a bit harder during the middle part of the race yesterday. Got in some great strength afterwards too!

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