Training Log Archive: vandessa

activation, 18min wu, active wu, 40-50-60 accels (flats), 80m stride (15/8 effort, flats)
2x(600, 2min rec, 300), @1500 effort, ~9min rec between, then like 12min rec
5x200, 200m jog rec, start @ 15 effort and work down
all in flats
6min bfcd + another 9min in shoes

1:47.6, 52.4
1:48.1, 53.5
36.0, 35.6, 33.8, 31.9, 31.8

this was pretty great. starting to feel stronger and more normal again! i had JVM to lead me through the last 400 of the 600's which was really nice. she was starting awkwardly far ahead so there was like a 10m gap to close right off the bat, but that was fine cause i had to consciously pick up the effort and they ended up being on pace. first 300 was a bit rich but it was the classic "oh no i'm tired i need to up the effort." the 12min rec was supposed to be ~8-9 but was stretched due to logistics of other folks working out. 200's were fun. the jog rec was more of a slog, had to drag the other girls along. cool down was also a yog. foot was great! no complaints/issues. still scared to try out spikes, don't wanna ruin the momentum i'm finally building. it is a little bit sore now, like 1/10.

C • Woooohooooooo 2

feet were SO sore after work yesterday. got the exact same shift tonight too. but they were fine this morning after some stretching/rolling. run was nice n EZ, no complaints.

55min with 6x1min pickups tossed in, 6min core after

this was good. was feeling like my normal self. we'll see if that feeling carries over to saturday haha. foot was (Y) (Y)

activation, 18min run to sav, weights, 27min run home

4x5 cleans (30-35-35-40kg); 3x5 frog jump medball throw; 3 sets of assisted pullups superset w/ hanging low back core thing; 3x10 medball slams, some stretching/other exercises (usual foot stuff + skipping)

this was good. foot's great today. run there felt sluggish cause i was full of breakfast, run back felt sluggish because i just did real strength for the first time in a month haha. weights were okay, didn't feel particularly strong but was fun to get back at it.

activation, 20min wu, active wu
16min "progressive" tempo, starting a bit under tempo and finishing over for the last couple min
6x200m, 45s rec in flats
13ish min cd

this was good. took me a while to find a good rhythm for tempo. but felt okay overall. the 200's were on the grass, very approximate, i just had my watch beep at me every 0.2km, and rolled right into each recovery. pacewise they were probably only a bit faster/higher quality than usual fartlek surges, nothing crazy. foot held up well, noticed it was a bit sore in cooldown but not bad at all.

going to shuffle long run back to the beginning of the week, so i kept it a bit shorter today. foot was good. run was good. good good good.

could have taken today off but figured it would be okay to get some extra km's in. foot still like a 1/10 but was fine to run on