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Training Log Archive: Tyrannosaurus

In the 31 days ending Oct 31, 2015:

activity

time

miles

Running

27:43:31

194.01

(8:34)

312.22

(5:20)

Strength

5:00

Total

27:48:31

194.01

312.22

1:18

0:00

» now

Saturday Oct 31, 2015 #

10 AM

Running warm up/down 16:26 [2] 1.69 mi (9:43 / mi)
shoes: Asics GT-1000 4

Warmup @ American Lake for Districts

Running race 21:01 [5] 5.0 km (4:12 / km)

What a wet day! The whole course was covered with puddles. I'm happy with how I did, but I need to be able to mentally stay in there for that last mile. When someone caught up to me ~0.5miles from the finish I was able to stay with her for the remainder of the race.

As a team we did really well and won Districts with 30 points (5point improvement from last year!) Our 5 scoring runners took places 4-8, and the 6th and 7th runners took 10th and 11th places. Exciting for State!

Running warm up/down 19:47 [2] 2.04 mi (9:42 / mi)
shoes: Asics GT-1000 4

Cool down, half of which was running around cheering for the guys.

Friday Oct 30, 2015 #

Running 41:37 [3] 4.88 mi (8:32 / mi)
shoes: Asics GT-1000 4

DQ with the team.

Thursday Oct 29, 2015 #

Running 53:58 [3] 6.18 mi (8:44 / mi)
shoes: Asics GT-1000 4

Drug park

Wednesday Oct 28, 2015 #

Running intervals 1:11:51 [5] 8.06 mi (8:55 / mi)
shoes: Asics GT-1000 4

2.7 mile warmup, going Skyfire to Maywood. They left the gate unlocked for us this time, so we didn't have to hop the fence. Workout was 3x 600m (fast first 200m at 41-42, then settle in to 91-92 for last 400m), 3x 400m (82-84), 3x 250m buildups. Went too fast on the first 200m of the 600m, was always at 39-40, but then ran 92 consistently for the second part.

Splits: 2:12, 2:11, 2:12. (5 min rest) 81, 83, 80. (1.5 laps rest) 50, 51, 54.

1.5 mile cool down going Johnson back to Liberty.

Tuesday Oct 27, 2015 #

Running 58:53 [3] 6.54 mi (9:00 / mi)
shoes: Asics GT-1000 4

Running around at Lake Sammamish to cheer on the little Maywood kids at their Foothills finals race. I talked with a group of 5 or so 8th grade girls, and they said they were thinking about doing cross country next year, and I encouraged them to do so and gave them good luck wishes!

Monday Oct 26, 2015 #

Running intervals 1:10:28 [5] 7.77 mi (9:04 / mi)
shoes: Asics GT-1000 4

3 mile warmup. 2 sets of 4x ~400m, with the first set uphill (and shorter than 400m), and the second set flat (a full 400m). 1.5 mile cool down.

Splits: 88, 87, 86, 86. (5 min rest) 87, 87, 85, 84.

The workout felt good, and it was nice to only be having intervals of 400m. Wednesday's plan involves 400's, 300's, and 200's I think.

Sunday Oct 25, 2015 #

Running 1:05:21 [3] 7.2 mi (9:05 / mi)
shoes: Asics GT-1000 4

The Sunday Run, this time only to second bench.

Saturday Oct 24, 2015 #

10 AM

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics GT-1000 4

Approx. time and distance... Forgot to bring my watch so my mother brought it after the warmup :)

Running race 20:03 [5] 5.0 km (4:01 / km)

Sub-districts, at Fort Steliacoom. The race went pretty well. For the first mile, Sophie, Sophia, Hailie, Sam, and I were all running together (Brigette and Kelsey were out in front, probably 5 girls up), and it was fun hearing people's comments as they saw that the whole team was running by!

Sam and I ran together the whole race, and we kept a pretty constant pace. I was hoping to run under 20:00, but 3 seconds off isn't TOO much. 2 more weeks until State!

Running warm up/down 18:00 [2] 2.03 mi (8:52 / mi)
shoes: Asics GT-1000 4

Cool down around the lake. The guys ate all but one doughnut. So we split half of that one doughnut among the varsity girls, and then a jv girl ate the other half because she didn't realize she was supposed to share it with all the other jv girls. Lesson learned: guard your doughnuts carefully.

Friday Oct 23, 2015 #

Running 39:50 [3] 4.73 mi (8:25 / mi)
shoes: Asics GT-1000 4

DQ with the girls team.

Thursday Oct 22, 2015 #

Running 52:28 [3] 6.0 mi (8:45 / mi)
shoes: Asics GT-1000 4

Drug park. The guys did Jimi so we ran with them for the first half, then stopped and stretched at the park, and turned around.

Wednesday Oct 21, 2015 #

4 PM

Running tempo 1:03:32 [5] 8.04 mi (7:54 / mi)
shoes: Asics GT-1000 4

At Ron Regis, headed up river. 4 miles out as a warmup, and I felt tight from the workout 2 days ago, so we (Sam, Siri, Sophie, Jacob) stopped to stretch. The workout today was a tempo run... gradually speed up for 3 miles of the way back, and the last mile should be close to race pace. We started out at a 7:15 pace on the way back, and ended at 6:20 pace. It was tiring, but good, and my legs had loosened up from our stretch break. Last mile was a slow cool down.

The good thing about running with the guys (JULIA) is that you're always entertained. Jacob decided to pick out a mysterious vegetable from the pile in a farm's driveway with a large "FREE" sign. And then proceeded to run our fast 3 miles (and 1 mile cool down) with a dark green, football-sized squash/gourd/vegetable tucked under one arm. Why? I don't know. He really wanted a squash/gourd thing I guess.

C • Guys 2

7 PM

Note

Played in the Powderpuff football game tonight and made it through without serious injuries! (XC coach will be very happy to hear that.) I did come away with a bruise on my quad and a swollen lip, but nothing to worry about. And we tied the other team (which was so stacked) 0-0!

Tuesday Oct 20, 2015 #

Running 59:16 [3] 7.13 mi (8:19 / mi)
shoes: Asics GT-1000 4

Jimi with the team. Kelsey was pushing the pace for a little bit until I suggested slowing down since today's supposed to be an easier day.

Monday Oct 19, 2015 #

Running intervals 1:02:27 [5] 7.08 mi (8:49 / mi)
shoes: Asics GT-1000 4

2 mile warmup, then 2x ~800m uphill, 2x ~800m flat (target pace of 92s 400m), 2x ~400m (target pace 87-88s). Finished with 1.5 mile cool down.

Splits: 3:41, 3:39. 3:07, 3:09. 87, 87.

My legs were pretty tired during the warmup from the Sunday Run, so I was worried about how the workout would go, but it actually went really well. I was working hard and felt good.

Sunday Oct 18, 2015 #

Running 1:13:42 [3] 7.91 mi (9:19 / mi)
shoes: Asics GT-1000 4

Sunday run, 2nd bridge. Kelsey, Brigette, Siri, and I kept up with the boys even on the uphill way back.

Strength 5:00 [3]

Lil bit of core.

Friday Oct 16, 2015 #

Running intervals 1:02:43 [5] 7.31 mi (8:35 / mi)
shoes: Asics GT-1000 4

2.5 mile Skyfire warmup to Maywood's track.

4x 600m, 4x 400m. Splits: 2:10, 2:13, 2:15, 2:14. 83, 86, 86, 85.

1 mile cooldown back to Liberty.

Thursday Oct 15, 2015 #

Running 57:36 [3] 6.67 mi (8:38 / mi)
shoes: Asics GT-1000 4

Pollo

Wednesday Oct 14, 2015 #

Running warm up/down 15:28 [2] 1.74 mi (8:53 / mi)
shoes: Asics GT-1000 4

Warmup after Senior Night recognition.

Running race 20:25 [5] 5.0 km (4:05 / km)
shoes: Asics GT-1000 4

Since none of my races have been going well, what I really wanted to work on this race was not going out too fast and maintaining a fast pace throughout (NO SLOWING DOWN). I was successful, and was running at about a 6:30 mile pace. It was my season record, and I felt good, like I could have gone faster. So going out at a good pace and holding it the entire time is my plan for Sub-districts (10/24) and the rest of the season. I'll probably try to do that a little faster though, maybe a 6:20 mile pace.

Running warm up/down 20:29 [2] 1.67 mi (12:16 / mi)
shoes: Asics GT-1000 4

Adventure cool down! Back and forth on two docks, around a kiosk innumerable times, along the water, over a log, through a construction site... :)

Tuesday Oct 13, 2015 #

Running 45:42 [3] 5.7 mi (8:01 / mi)
shoes: Asics GT-1000 4

Drug park, then back quickly to go to Editors' Late Night. I ended up staying at school until nearly 11PM, but the paper turned out well!

Monday Oct 12, 2015 #

Running tempo 1:05:07 [5] 8.27 mi (7:52 / mi)
shoes: Asics GT-1000 4

4 miles out, then on the way back intervals of 3x 3min, 3x 2 min.

Sunday Oct 11, 2015 #

Running 1:12:40 [3] 7.81 mi (9:18 / mi)
shoes: Asics GT-1000 4

2nd bridge for the Sunday Run.

Saturday Oct 10, 2015 #

Running warm up/down 15:46 [2] 1.8 mi (8:46 / mi)
shoes: Asics GT-1000 4

Warmup

Running race 20:34 [5] 5.0 km (4:07 / km)

Hole in the Wall invite. Started out way too fast, and consistently slowed down for the whole race. Not fun. Last year, I broke 20:00 at this race.

Running warm up/down 25:14 [2] 2.25 mi (11:13 / mi)
shoes: Asics GT-1000 4

Adventure cool down, along the train tracks. We stopped and got off to let a train go by.

Friday Oct 9, 2015 #

Running 40:12 [3] 4.67 mi (8:36 / mi)
shoes: Asics GT-1000 4

Thursday Oct 8, 2015 #

Running 56:33 [3] 6.59 mi (8:35 / mi)
shoes: Asics GT-1000 4