Training Archive: RosstopherIn the 7 days ending 2003-05-10:
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| S | M | T | W | H | F | S | |||||||
Saturday May 10 | ||
| steeplechase 10:03 [5] 3 km (3:21 / km) | |
| my last chance at breaking 10 mins, SUNY albany. Pretty big meet. I was seeded at 10 mins ( how do coaches do that? do you have to be a compulsive liar to seed your runners) anyways, that put me at 9th.
cool, but humid. 14 runners, and the fastest was a 9:09 ( pretty solid time even for DIV I) I had a plan. 77-80-80-80-81-81-81-kick. I tried to keep it, but started too fast yet again. 76-78-79-80-82-82-82-kick left me with 10:03. I passed a guy in the last water pit though, and I felt great the whole race. I moved up steadily, I just need a little more base I guess. The hurdles felt good ( but my form looks bad in pictures) and the best was that mom and dad came to watch ( and barb dominie). I liked the cheering. Next year I will break 10 certainly, it's soo close. | ||
Thursday May 8 | ||
| road run 33:00 [4] 4.0 mi (8:15 / mi) | |
| 21 mins warm up with 2 x 2 minutes cruise pace (about 10 k pace)
3 x 150 fast ( 20, 19, 19) with 250 jog rest [ran these against/with adrian, so they were fast] 11 minutes cool down | ||
Wednesday May 7 | ||
| Trail run 47:00 [4] 6.5 mi (7:14 / mi) | |
| dropped off at top of henderson, ran down to the broad brook trail soooo sweet, my favorite run, it involves fording the river 3 or 4 times, definetly an orienteering advantage aspect. Then we ran back to campus. A nice workout.
oh and in the afternoon we went out on Grafton Lakes map with orienteering class and jogged around for an hour maybe, but pretty low key. | ||
Tuesday May 6 | ||
| track 12:00 [5] 2.0 mi (6:00 / mi) | |
| warmup cemetary loop
600 hurdles @ steeple pace (lane 5 so (2:08)) 800(400 flat (78) 400 hurdles lane 5 (85))[2:43] 600(200 flat (38) 400 hurdles lane 5 (83))[2:01] 3 minutes cruising (little slower than 10 k pace) 4 x 150 ( 24, 23, 23, 23) | ||
Monday May 5 | ||
| pool 40:00 [3] | |
| swim 100 meters warm up
3 x 50 meters 4 x 37 meters relays ( our team wins yay) bounding drills aquajogging- 2 minutes - 1 minute - 30 seconds, 30 seconds 2 x (30 high knees, 30 long stride, 30 pawing,30 sprint) 2 x ( 4 x 20 seconds sprint) | ||