women's middle & long distance:
monday - 5 miles easy aerobic running
tuesday - 4 miles anaerobic threshold running @ 85%; 2 mi wu + 2 mi cd
wednesday - 6 miles aerobic running
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 5 miles easy aerobic running
sunday - 11 miles aerobic running @ 70-75%
(51-52 miles for the week + 3 optional morning runs totaling 10 miles)
men's middle & long distance:
monday - easy aerobic running
tuesday - strong aerobic running @ 80%
wednesday - easy aerobic running
thursday - aerobic fartlek running
friday - OFF
saturday - easy aerobic running
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)
m+w800:
(note: make sure you are stretching your quads and calves often and are rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on these areas and you need to consistently make an effort to keep loose and healthy)
monday - easy aerobic running
tuesday - 30-45' of hill circuit running
wednesday - easy aerobic running + 8 x 100 fast striding, r= 3'
thursday - 30-45' of hill circuit running
friday - OFF
saturday - easy aerobic running
sunday - long aerobic running @ 70%
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14 comments:
78 miles. 18 mile long run
92 miles
80% effort: 10 miler in 55:21
long run: 19 miler-16 mile loop at Kennesaw in 1:34:58
Not that great of a week for me, 43 miles. Ended up taking off on Christmas day also because I was with family all day, long run was only 11...Felt bad from the get go so I did the bare minimum, it was in about 6:27 pace though on hilly terrain. Had a good hill circuit with Joe Stowe though.
97 miles on the week with Wednesday as an off day.
M: 13 miles @ 5:50 pace
F: 10 miles @ 5:40 pace
Su: 20 miles @ 5:50 pace
Sunday was probably riding that line right at 75%, and Friday was probably a hair weak, but not bad for the terrain. Feelin good overall.
46 miles for the week.
17 mile long run Sunday. I tried to run every street in my neighborhood, but found out that it's quite a bit longer than 17 miles...
54 miles for the week. Had best 80% run in awhile on friday, 10k at about 5:50 pace. But then felt sluggish on sunday and only got in 8.
45 last week, hills are kicking my butt (but seriously I swear its growing) decent week. Big fan of nasty weather. Happy New Years y'all!
sorry for not posting sooner, internet has been sketchy, then I went to my grandparents house with no internet.
Finals week: 53 miles. took sunday off
First week of break: 75 miles. since i took sunday off, i ran on tuesday. ran 7 and change at 80% at the river with nathan, a fartlek with about 8 fast efforts, and then 10 miles (as part of my long run) at 80%. 15 mile long run
Second week of break: 84 miles
slow start due to travel, but my grandparent's neighborhood connects to about 5 miles of trails. Most of my running was on soft surfaces which made 84 miles doable. ran about 32 minutes of 80% effort in some really nasty wind, then ran about 10 miles at 80% as part of my long run of 15 miles.
i'm looking forward to hitting about 80 miles this week with some solid efforts in as well. i try to double 4 or 5 days a week, a habit i want to continute well into track season.
I got in 42 miles last week. I had to shorten up my runs for the first few days due to icy roads and sidewalks. The roads started clearing up and I was able to get back on schedule for the latter part of the week. I will be taking this coming Sunday off instead of Friday because I will be in the car all day on Sunday driving back to campus. That means I will be moving around mileage and will do my long run on Saturday instead.
I had 41 miles last week. I got in one hill workout that went well, but I had to do an easy run in replacement of the other and took the weekend off because of some issues I started having with my left shin. I resumed running monday and did hills yesterday and it felt a lot better, only minimal pain. It's something that's been around since last track season, but has never felt worse and goes away at times, so I was slightly concerned when the pain in the shin seemed to flair up a little bit more than normal. I think the days off likely helped a lot, and while I'm disappointed in not having a strong week last week, I should recover just fine.
12 miles for the week... I think I'm just going to take 7 days off to let things heal. Still doin core work though.
44 miles. I was feeling off on Monday during the 80% effort and averaged 5:58 for six, but came back on Friday with 5:50 for 7. Long run felt strong with a 10 miler.
71
69 (ehh-ohh)
Pretty much the same as last week. Solid 80% efforts and a good 18 mile 16 mile long run at about 6 minute pace. Lookin forward to running w/ some peeps again.
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