Sunday
Easy Run in Phoenix in the early morning before our flight back home. (7/7)
Monday
Easy run in the morning of 5.5 miles. 8 mile easy run in the afternoon with MSU team. (13.5/20.5)
Tuesday
Was going to do some plyos and sprints in the morning, but it was snowy and windy. I tried to get into the Fieldhouse to do the plyos, but it hadn't been broken down after the basketball game. So, I just did an easy run of about 7 miles. In the afternoon, I did two sets of the Cruz Circuit and my tempo miles were 5:00 and 4:55 with the MSU team. After this, I did added some plyos (single leg jumps - forward and backward, double leg jumps - forward and back, and bounds) and sprints. (16.5/37)
Wednesday
Easy runs of 8.5 miles in the morning and 6 miles in the afternoon. About halfway through the afternoon run, a huge storm blew in. The temperature immediately dropped about 20 degrees, with a big wind, and sandblasting snow into our face. Good times! (14.5/51.5)
Thursday
Messed up my schedule today. Had a meeting in the morning and then got to be busy with stuff in the afternoon. Ended up not heading out for a run until late in the evening and just did an easy 7 miles instead of a tempo workout. (7/58.5)
Friday
Did yesterday's workout today. 2 times 3 mile tempos. It was windy and the course has some inclines, so my pace was about 5:10 to 5:20 per mile. Felt pretty good about the tempo because I wasn't worried about the pace for this one. In the afternoon, I ran an easy 5 miles. (15/73.5)
Saturday
Snowed a little bit at night and I couldn't really do the hill workout before MSU practice, so I just went ahead and ran with MSU team at 10. The snow had melted by that time. I did 20 times 2 minutes on, 1 minute off. The workout went pretty well. The last 4 or so got to be pretty tough. The pace varied from 4:20s on the decline to 5 flat or so on some inclines. Overall, I would estimate my pace at about 4:40 or maybe a bit faster. (13.5/87)
Weekly Summary:
87 miles in 10 runs. Pretty good week of training. The workouts ended up being a little more challenging than I had on the schedule. Haven't done a long run in two weeks so I will need to get back to the long run train.
Here are a couple useful links:
Here is the camp brochure for the 2012 Bobcat Distance Camp:
http://msubobcats.com/
Training Paces on your phone - VDot Android App:
https://market.android.com/
A new website dedicated to Montana running interviews Casey Jermyn about his new running club, Run Bozeman:
http://406running.com/2012/02/406-running-club-spotlight-run-bozeman/
Here is a rough outline of my training plan for March:
March
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Sunday
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Monday
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Tuesday
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Wdnsdy
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Thursday
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Friday
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Saturday
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1
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2
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3
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ECR
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ECR, plyos, and hill sprints or flat sprints
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ECR
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Plyos & 2 times 3 mile tempo
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ECR
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Hill reps sets of (3*100, 2*200, 1*300)
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4
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5
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6
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7
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8
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9
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10
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Long Run & 8 * 100 meter strides
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ECR
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ECR, plyos, and hill sprints or flat sprints
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ECR
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Plyos & 2 times 4 mile tempo
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ECR
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Hill reps - sets of (2*200, 1*400)
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11
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12
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13
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14
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15
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16
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17
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Long Run
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ECR
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15 * 500 at (i) with 60 seconds rest
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ECR
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Tempo 3, 2, 2, 1 mile with 3, 2, 2 minute rest
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ECR
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6 sets of 200, 200, 400 at rep with 1 and 2 min rest
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18
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19
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20
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21
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22
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23
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24
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Long Run
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ECR
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5 * 1200 at (i) 3 min rest & 3 * 300 w/ 1 min rest
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ECR
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6 mile tempo & 6 * 200 at rep with 60 sec rest
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ECR
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5*1000 at 3k pace with 3 min rest
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25
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26
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27
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28
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29
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30
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31
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Long Run
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ECR
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13 * 600 at (i) w/ 70-75 sec rest & 6 * 200 at rep w/ 1 min rest
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ECR
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Tempo (3 * 2 mile w/ 2 min rest)
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ECR
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1600, 1200, 800, 600, 400, 400 at rep with 2 to 1 rest work ratio (1600 time trial basically)
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