Training Archive: TBorishIn the 7 days ending 2008-03-08:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Mar 8 | ||
| Note | |
| slept:8.5 | ||
| at sci oly all day. | ||
Friday Mar 7 | ||
| Running (track) 31:18 [3] 4.6 mi (6:48 / mi) | |
| slept:5.0 shoes: Asics | ||
| 400 m warmup
form drills + striders 500 m warmup again 1200 m in 5 minutes 800 m in 3 minutes 2 x 500 m in 1:50 each 300 m in 60 sec 500 m in 1:50 800 m in 3 minutes 1200 m in 4:48 (the rest between was about 2.5 minutes each) 400 m cooldown | ||
| Strength 5:00 [3] | |
| 5 minute continuous abs set.
i also iced. | ||
Thursday Mar 6 | ||
| Elliptical/other cross training 45:00 [3] | |
| slept:7.5 | ||
| Since so many people on the distance team were hurt, after form drills we all went in to the aerobic room to cross train. Since there weren't enough machines for everyone, we alternated 15 minutes on each machine. I did Stairmaster, elliptical, and the stationary bike. I'm really glad we did this because I'm getting worried about my shins, though they're currently fine. | ||
| C • DON'T GET SHIN SPLINTS. RAWR. 5 | ||
| Strength 15:00 [3] | |
| This was the other part of the rotation. We did planks, wall-sits, and push-ups. | ||
Wednesday Mar 5 | ||
| Running (track) 32:30 [3] 3.7 mi (8:46 / mi) | |
| slept:5.0 shoes: Asics | ||
| 800 m warmup
form drills + striders 1200 m warmup again bounding on slight hill on 1st Ave. run to stop sign and back x 2 (logged separately) 6 sets of stairs 3 x jog 100 m, sprint 50 m continuous 500 m in 1:50 (rest 3 min), 300 m in 1:05 (rest 2 min), 200 m in 0:40 (rest 30 sec), 200 m in 0:38 mile in 7:06 | ||
| Running (distance) 18:00 [3] 2.0 mi (9:00 / mi) | |
| shoes: Asics | ||
| Run to stop sign at 155th and 1st and back x 2. It's a decent size hill, though we were going slowly and concentrating on form.
| ||
| Strength 4:00 [3] | |
| planks.
I iced after practice. | ||
Tuesday Mar 4 | ||
| Running (distance) 1:08:00 [3] 7.1 mi (9:34 / mi) | |
| shoes: Asics | ||
| The workout today: run to Greenlake and back (we added a short loop so we could run along the lake for a minute or so). :-)
It was so nice to go for a long slow run (without many track components to the workout). I was very happy when my coach emailed us the workout. And it was a really nice day. | ||
| Running (track) 10:00 [3] 1.0 mi (10:00 / mi) | |
| slept:7.5 shoes: Asics | ||
| 800 m warm-up
form drills and striders Greenlake (logged separately) 2 x 200 m (38 and 34 seconds) short cool-down learning how to start out of blocks (yay! I finally know how I'm supposed to do it, but I need a lot more practice) | ||
| Strength 3:00 [3] | |
| sit-ups with medicine ball.
i missed most of this since I was doing starts (and the other distance people had no interest since we don't actually need to know how to start out of blocks, i was just interested to learn). I also iced after practice. | ||
| C • Blocks are so much fun... 11 | ||
Monday Mar 3 | ||
| Running (track) 39:17 [3] 5.0 mi (7:51 / mi) | |
| slept:7.5 shoes: Asics | ||
| 800 m warmup
form drills, striders, and hurdle exercises 4 laps of run straights, jog curves 3 x 1200 m, each at 4:53 2 x broken 500 (300s at 63 and 200s at 38) Haller Lake run (logged separately) 6 sets stairs 500 m cooldown | ||
| C • Good Grief 5 | ||
| Running (distance) 26:25 [3] 3.0 mi (8:47 / mi) | |
| shoes: Asics | ||
| Run around Haller Lake. | ||
| Strength 3:50 [3] | |
| planks. we didn't have time for anything else since practice is supposed to end at 5:30 (we always go late) and we were done running at 5:40. | ||
Sunday Mar 2 | ||
| Biking 29:30 [3] | |
| slept:10.5 | ||
| I biked to Discovery Park and around a couple small loops there with my dad. It was a nice day, I wanted some kind of low-impact exercise, and I needed a break from my math project. | ||