Training Log Archive: vandessaIn the 7 days ending Jun 25, 2016:
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Saturday Jun 25, 2016 #
run: race race (800m trials tune up) 39:35 [5] 8.14 km (4:52 / km)
slept:8.0
activation, 17min wu, active wu, a few accels in spikes
800m - 2:13.40
4min bfcd, 16min in shoes
this was way better than i was expecting. was pretty nervous and legs felt weak all day. had kind of planned on sitting behind someone in the first lap no matter how slow/fast it went out. could have done a better job of using the pacer. JVM hit great splits but emma was between us and there was a small gap, not sure how big. i think i was through 400 in 66ish, slow. right after the bell i made my move and went around emma, i felt WAY better than i thought i would. not sure what 600 was but maybe 138ish? didn't start to REALLY tie up until i hit the head wind on that last straightaway. other than the nerves leading up, i really enjoyed racing this one, and i'm super happy that i got out there and felt great and my foot was totally fine and i'm healthy! there isn't a ton of 800-specific stuff under my belt (there isn't a ton of anything under my belt at this point in time) but this was promising and with some tuning up over the next couple weeks i can improve on today.
800m - 2:13.40
4min bfcd, 16min in shoes
this was way better than i was expecting. was pretty nervous and legs felt weak all day. had kind of planned on sitting behind someone in the first lap no matter how slow/fast it went out. could have done a better job of using the pacer. JVM hit great splits but emma was between us and there was a small gap, not sure how big. i think i was through 400 in 66ish, slow. right after the bell i made my move and went around emma, i felt WAY better than i thought i would. not sure what 600 was but maybe 138ish? didn't start to REALLY tie up until i hit the head wind on that last straightaway. other than the nerves leading up, i really enjoyed racing this one, and i'm super happy that i got out there and felt great and my foot was totally fine and i'm healthy! there isn't a ton of 800-specific stuff under my belt (there isn't a ton of anything under my belt at this point in time) but this was promising and with some tuning up over the next couple weeks i can improve on today.
Friday Jun 24, 2016 #
run: rec (shake out) 19:04 [1] 4.0 km (4:46 / km)
slept:8.0
shake out run to go pick up my car haha. was okay, not super snappy or anything. just ok
Thursday Jun 23, 2016 #
run: rec 43:08 [1] 9.17 km (4:42 / km)
slept:8.0
activation, 35min run w/ 4x1min pickups near the end, 4x100m strides at 800 effort in spikes w/ wb rec, 7min run home
this was good. ran the first 20ish min with DT, it was an honest pace. waited until i got out of rose rd to do the pickups, they were okay, not crazy but good. wanted to do a little bit on the track but kept it light and easy. no issues or complaints about anything.
this was good. ran the first 20ish min with DT, it was an honest pace. waited until i got out of rose rd to do the pickups, they were okay, not crazy but good. wanted to do a little bit on the track but kept it light and easy. no issues or complaints about anything.
Wednesday Jun 22, 2016 #
run: rec (run + weights) 40:49 [1] 8.18 km (4:59 / km)
slept:7.5
activation, ~22min run to PAW, weights (exact same as last week), ~18min run home
this was goood. whole thing fueled by 1 banana so i was pretty effin hungry on the run home. a little stiff, but pretty much rolled out of bed and went. no complaints.
this was goood. whole thing fueled by 1 banana so i was pretty effin hungry on the run home. a little stiff, but pretty much rolled out of bed and went. no complaints.
Tuesday Jun 21, 2016 #
run: tempo 52:06 [3] 11.55 km (4:31 / km)
slept:7.0
20min wu, active wu
3x4min tempo, 1min rec
2x80m in spikes, gear change, wb rec
2x200m @ 800 effort in spikes, 200min jog rec
31.5, 32.6
16min cd
this was good! worked well with NS for the tempo. was supposed to be more of a "steady" but this was straight up tempo haha. but felt really good. decided to solo a couple 2 hunds to feel out some easy 8 pace. the focus was being relaxed, esp for the 2nd one. bit of lingering stiffness from the weekend but otherwise no issues/complaints.
3x4min tempo, 1min rec
2x80m in spikes, gear change, wb rec
2x200m @ 800 effort in spikes, 200min jog rec
31.5, 32.6
16min cd
this was good! worked well with NS for the tempo. was supposed to be more of a "steady" but this was straight up tempo haha. but felt really good. decided to solo a couple 2 hunds to feel out some easy 8 pace. the focus was being relaxed, esp for the 2nd one. bit of lingering stiffness from the weekend but otherwise no issues/complaints.
Monday Jun 20, 2016 #
run: rec 44:08 [1] 8.92 km (4:57 / km)
slept:8.0
activation, run, 7min core
this was dece. bit stiff, pretty much rolled out of bed and went. calves still sore but otherwise doing pretty good
this was dece. bit stiff, pretty much rolled out of bed and went. calves still sore but otherwise doing pretty good
Sunday Jun 19, 2016 #
run: long run 1:00:08 [1] 12.61 km (4:46 / km)
slept:8.0
activation, easy run turned into long run.. my calves were pretty tight/sore from saturday but otherwise i was feeling pretty good. was thinking i'd just do an easy run but once i got out i decided to go longer. had a 10min break about halfway through because i ran into a friend in the river valley.