Easy run 9.5 miles. Felt a bit tuckered from long run, but not too bad. It was sunny and nice out during the run. (9.5/9.5)
Ended up getting distracted by a couple of things which came up during the day. Didn't get my workout in, but did get out for about a 6.5 mile ECR late at night. (6.5/16)
Headed out at about 8am to do the fartlek workout I was supposed to do yesterday. For a warm up, I ran two miles, did a hurdle mobility circuit plus full hurdle skip, and 4 strides. Not sure why, but I really struggled in this workout of 10 times 3 on, 2 off. Just felt sluggish and it didn't seem like I was getting going much faster than tempo pace. At least I did the whole workout, because I really felt like quiting when I was running so slow. (12/28)
Here is my plan for ancillary training for the next little bit. Now I just need to be disciplined enough to do it.
|General Mobility, L7||Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7||Dynamic Warm up, Fab 15, Stability Core, L7||Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7||Dynamic Warm up, Fab 15, Stability Core, L7||Hurdle Mobility, Full Hurdle Skips, Rudiment (Plyos), Single Leg Pogo Jumps, Strides, L7||Strides (end of run), L7|
I went ahead with the tempo workout today. It was 2 times 3 mile with 3 minutes rest. It snowed during the night so I waited to do this workout until about noon hoping the sidewalks would be cleared. Before I started the workout, I did a routine of John Sveen's which really works the hip flexors and glutes. Also, I did maybe 3 minutes of L7 sitting on each side. It was about 25 degrees out when I started and there was maybe 3 inches of snow on the ground. I ran over to MSU and the 2 mile square loop thinking it was the most likely to be cleared. I thought it was, but after running about 1 mile was surprised to see the portion of the loop along College Street was not yet cleared. So, I just went back and forth on the 1 mile section along Lincoln and 19th Streets. Kind of boring but it worked fine. The stop and turn around at the end of each mile was the worst part. For the 3 mile runs, I ran 15:07 and then 14:57. The second 3 mile had two uphill portions, based on where I finished the first section. (10.5/38.5)
The first day of winter did not disappoint as it was 2 degrees out as I took off for my run in the morning. It did get all the way up to 7 degrees by the time I returned. The morning run was just under 9 miles. In the afternoon, I ran just over 6 miles in balmy 20 degree weather. (15/53.5)
4.5 mile ECR in the morning. I didn't go super early, but it was still cold, maybe 10 degrees. It was sunny and generally pleasant out, though. In the afternoon/evening, I did a fartlek workout consisting of 4 sets of 30 on, 75 off, 30 on, 75 off, 120 on, 5 minutes off. This was the first time I have tried anything at mile pace lasting longer than 30 seconds since a did a little bit last spring. I was maybe running 2:08 to 2:10 pace for the 2 minute segments. However, I think it was an ok workout, considering I was doing it by myself in 20 degree weather in training flats. The lungs were burning a bit from the intensity and cold weather. For a warm up I did 2+ miles, hurdle mobility, plyos, and strides. (14.5/68)
Long Run with loops around town and out to East Gallatin and back. The long run totaled about 17 miles. I felt a little tired so the pace was pretty easy the whole time. Did about 5 strides at the end of the run. (17/85)
This was a pretty good week of training. I wish the 3 on, 2 off workout would have been better, but the tempo and rep pace workout went pretty well. The week totalled 85 miles in 9 runs.
Here is my mileage over the past 19 weeks: