Training Log Archive: hcmaxie22In the 7 days ending Feb 24, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Feb 24, 2018 #
9 AM
Race Day (Thunderwolves Allcomers) 1:15:00 [5] 15.0 km (5:00 / km)
slept:7.0
Pre-Act
Roll
16 min WU
Active WU
Excels in Spikes
1500m Race (4:45.59)
Rest
10 min WU
10 mins of Active
Excels in Spikes
1000m Race (3:05.6)
15 min BF CD
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
ETT = 7
Pretty pumped about how today went! Not gonna lie I was feeling pretty unmotivated to race today and was even having trouble wanting to start warm up. Then I'm not sure what happened but the gun went off and the legs just felt great and I felt eager to get after it. For the 1500m I stayed with Ben and Jeff and just held on to them. It didn't actually seem too difficult to do and had planned on making a move early but there was also a good solid 3 laps in the middle where I realized I wasn't sure how many laps I had left. That seemed to be all I was thinking about while just holding onto the boys. Finally I saw Connor hold up 2 fingers to me which meant that there was 2 laps to go but before that I thought there was still 3...so I was close at least lol. Then I quickly made a move to try and get around the boys with 400m to go but they increased the effort so I couldn't pass so I was unsuccessful. Went for it with 250 to go and got a good lead but both Jeff and Ben out kicked me in the last 10m's. I felt very strong and was pleasantly surprised by the time.
After a positive race I didn't think too much about the 1k and just went out and ran. I took the lead in front of Jeff and Ben this time. Ben passed me with 3 laps to go and I stuck with him but he got away from me a bit in the last 100m's. Again I was pleasantly surprised by the time. I was unaware that I was running that fast or I would have maybe found something a little extra to get a new PB. My PB is still 3:04. I figured we were tired and was not expecting the times I ran today.
Very excited about today. As tough as I think I ran out on the track today I know that these are not the hardest most painful races I have ever ran. Makes me feel that the training I'm doing right now is working in making me faster and teaching me how to run efficiently and not just harder. I'm feeling the strength and stamina at the end of the races that I haven't felt in a long time.
Roll
16 min WU
Active WU
Excels in Spikes
1500m Race (4:45.59)
Rest
10 min WU
10 mins of Active
Excels in Spikes
1000m Race (3:05.6)
15 min BF CD
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
ETT = 7
Pretty pumped about how today went! Not gonna lie I was feeling pretty unmotivated to race today and was even having trouble wanting to start warm up. Then I'm not sure what happened but the gun went off and the legs just felt great and I felt eager to get after it. For the 1500m I stayed with Ben and Jeff and just held on to them. It didn't actually seem too difficult to do and had planned on making a move early but there was also a good solid 3 laps in the middle where I realized I wasn't sure how many laps I had left. That seemed to be all I was thinking about while just holding onto the boys. Finally I saw Connor hold up 2 fingers to me which meant that there was 2 laps to go but before that I thought there was still 3...so I was close at least lol. Then I quickly made a move to try and get around the boys with 400m to go but they increased the effort so I couldn't pass so I was unsuccessful. Went for it with 250 to go and got a good lead but both Jeff and Ben out kicked me in the last 10m's. I felt very strong and was pleasantly surprised by the time.
After a positive race I didn't think too much about the 1k and just went out and ran. I took the lead in front of Jeff and Ben this time. Ben passed me with 3 laps to go and I stuck with him but he got away from me a bit in the last 100m's. Again I was pleasantly surprised by the time. I was unaware that I was running that fast or I would have maybe found something a little extra to get a new PB. My PB is still 3:04. I figured we were tired and was not expecting the times I ran today.
Very excited about today. As tough as I think I ran out on the track today I know that these are not the hardest most painful races I have ever ran. Makes me feel that the training I'm doing right now is working in making me faster and teaching me how to run efficiently and not just harder. I'm feeling the strength and stamina at the end of the races that I haven't felt in a long time.
Friday Feb 23, 2018 #
3 PM
Shake-Out 20:00 [1] 4.0 km (5:00 / km)
slept:6.0
20 min Shake-Out w Paigie
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
Good shake-out with Paige. Haven't been sleeping well so feeling pretty pooched.
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
Good shake-out with Paige. Haven't been sleeping well so feeling pretty pooched.
Thursday Feb 22, 2018 #
9 AM
Running 40:00 [2] 8.0 km (5:00 / km)
slept:8.5
Pre-Act
40 min BF Run
Hip-Mob
Drills
Strides x 3
Foot/ Achilles Strength/ Rehab
Basic Strength
Rope Stretches
Roll
Ice Bath (10)
ETT = 8
Decent 40 with Paige. Feeling tired and ready to rest. Hay is in the barn.
40 min BF Run
Hip-Mob
Drills
Strides x 3
Foot/ Achilles Strength/ Rehab
Basic Strength
Rope Stretches
Roll
Ice Bath (10)
ETT = 8
Decent 40 with Paige. Feeling tired and ready to rest. Hay is in the barn.
Wednesday Feb 21, 2018 #
4 PM
Wednesday WO 58:00 [4] 12.0 km (4:50 / km)
slept:8.5
Pre-Act
Roll
WU Loop (17.5)
Active WU
200m (34s)
2 x Excels in Spikes
5 x (200m @ 3k RP) 45s Rec. (41, 41, 42, 41, 40)
2 mins rec.
1k @ 3k RP (3:31)
2 mins rec.
3 x 200m FFF w 1min rec. (31.5, 32.5, 32.4)
15 min BF CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)
ETT = 8
Good workout today. Sad it's the last one of the season as I've really been enjoying these Wednesday workouts with our little group. Good quality active. Fastest 200m @ 1500m yet! The first 5 200's felt really easy and smooth. I think I could have talked during them. 1k was good. Felt like I really increased the effort the second half and stuck with Ben but it was necessary to run the goal time. The 200m's were fast and smooth like last week but felt maybe a bit tougher but there was also an extra one this week to add a bit more of a challenge. Feeling fit :)
Roll
WU Loop (17.5)
Active WU
200m (34s)
2 x Excels in Spikes
5 x (200m @ 3k RP) 45s Rec. (41, 41, 42, 41, 40)
2 mins rec.
1k @ 3k RP (3:31)
2 mins rec.
3 x 200m FFF w 1min rec. (31.5, 32.5, 32.4)
15 min BF CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)
ETT = 8
Good workout today. Sad it's the last one of the season as I've really been enjoying these Wednesday workouts with our little group. Good quality active. Fastest 200m @ 1500m yet! The first 5 200's felt really easy and smooth. I think I could have talked during them. 1k was good. Felt like I really increased the effort the second half and stuck with Ben but it was necessary to run the goal time. The 200m's were fast and smooth like last week but felt maybe a bit tougher but there was also an extra one this week to add a bit more of a challenge. Feeling fit :)
Tuesday Feb 20, 2018 #
6 AM
Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.0
Pre-Act
Hand-Ball (5mins)
Roll
6 min Swim
Drills
3 x (3 x 70s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 3 BF
Med-Ball (5kg)
Core w Band
Foot/ Achilles Strength
Planks & Wall-Sits
Rope Stretches
ETT = 7
Decent pool workout. Like hand ball much better than okie dokie ball. Focused on treating each set like a race. HR = 28. Don't know that I got in as deep as previous weeks but I think it was because I was more focused on being smooth at the beginning of each set rather than attacking everything. Strides were the best they have been. Feet are feeling good.
Hand-Ball (5mins)
Roll
6 min Swim
Drills
3 x (3 x 70s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 3 BF
Med-Ball (5kg)
Core w Band
Foot/ Achilles Strength
Planks & Wall-Sits
Rope Stretches
ETT = 7
Decent pool workout. Like hand ball much better than okie dokie ball. Focused on treating each set like a race. HR = 28. Don't know that I got in as deep as previous weeks but I think it was because I was more focused on being smooth at the beginning of each set rather than attacking everything. Strides were the best they have been. Feet are feeling good.
4 PM
Running 30:00 [2] 6.0 km (5:00 / km)
Leg Swings
30 min Barefoot
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
ETT = 9
Nice run with Paige and Bekks. Got in some good chats and the time seemed so short. Stretched and rolled it out for quite a while afterwards.
30 min Barefoot
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)
ETT = 9
Nice run with Paige and Bekks. Got in some good chats and the time seemed so short. Stretched and rolled it out for quite a while afterwards.
Monday Feb 19, 2018 #
10 AM
Monday WO 45:00 [3] 9.0 km (5:00 / km)
slept:9.5
Pre-Act
Roll
15 min WU
15 mins of 2:30 Steady, 30s Surge
17 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (9)
ETT = 5
This was blah. Just wasn't really feeling it today and the quality of the workout suffered because of that. Had trouble taking it seriously because of the deep snow but that was only for a fraction of the loop. When the workout started I was unfocused and my mind kept wandering to anything but running. Surges were okay but the steadies were lacking. Just a bit of an off day. Will pick up my socks again for Tuesday and Wednesday.
Roll
15 min WU
15 mins of 2:30 Steady, 30s Surge
17 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (9)
ETT = 5
This was blah. Just wasn't really feeling it today and the quality of the workout suffered because of that. Had trouble taking it seriously because of the deep snow but that was only for a fraction of the loop. When the workout started I was unfocused and my mind kept wandering to anything but running. Surges were okay but the steadies were lacking. Just a bit of an off day. Will pick up my socks again for Tuesday and Wednesday.
Sunday Feb 18, 2018 #
8 AM
Long Run 1:02:00 [3] 12.5 km (4:58 / km)
slept:7.0
Pre-Act
Lunges (4)
1 hr Long Run
20 HOH
Hip-Mob
P & S
Rope Stretches
ETT = 7
This was decent. Paige and I woke up feeling pretty beat and not to excited to do this but got to preactivating and started to feel much more into it once we got moving. Ran along the Mississisppi River and back and forth some bridges.We seemed to be the only people out in Minni this morning. The first 30 mins seemed to drag on but then time seemed to fly by and we ran out of time for conversation lol.
Lunges (4)
1 hr Long Run
20 HOH
Hip-Mob
P & S
Rope Stretches
ETT = 7
This was decent. Paige and I woke up feeling pretty beat and not to excited to do this but got to preactivating and started to feel much more into it once we got moving. Ran along the Mississisppi River and back and forth some bridges.We seemed to be the only people out in Minni this morning. The first 30 mins seemed to drag on but then time seemed to fly by and we ran out of time for conversation lol.