It took hard work and great effort to get to Jacksonville. Advancing to Des Moines took all of that, and then some. For those new and those forgetful : ) refer to the 03/04/12 post for a description of 'and then some'. A little over a week from now we will toe the line with the nation's best at the NCAA Nationals in Des Moines.
Others continue to prepare for the USA Junior Championships in Bloomington, IN. And many now begin in earnest their return to running and laying the foundation for our success in 2012-13. By endurance we conquer!
Lastly, the blog connects us all, as long as you stay connected to it! Look for your new annual training spreadsheets in the next few days and FOLLOW INSTRUCTIONS please.
those training for the NCAA NATIONALS:
mon (10:00 AM) - m800: 600, 500, 400, 300, 200
tue (10:00 AM) - light aerobic running
wed (10:00 AM) - 3 x 200, r= 2' + 3 x 200, r= 3'
thu (10:00 AM) - light aerobic running
fri (10:00 AM) - 300, 200, 300 @ goal pace, r= 1'
sat (on your own) - light aerobic running + stretching
sun (tbd AM) - 2 x 3 x 150
those training for US Jr Nationals:
mon - light aerobic running + technique strides
tue - 8-10 x 400 @ VO2max(slightly faster than 3k pace), r= 1'30"
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 4 x 150m w/ walk recovery
fri - 400, 600, 400, 200 @ 1500 goal pace, r= 1' + 6 x 300 cut-downs
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery
those returning to running:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + OFF or cross-training
wed - stretching & mobility + light aerobic running
thu - stretching & mobility + light aerobic running
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
10 miles last week.
ReplyDeleteI've also been biking 45 min - 1 hour every day.
6 miles last week!
ReplyDelete12 for last week.
ReplyDeleteStarted my break on Wednesday.
8 miles last week
ReplyDelete0 last week... But started running yesterday- foot feels good
ReplyDelete7 miles last week
ReplyDelete39 and 43 for the last 2 weeks. I don't remember if I posted last week. Workouts have been going well.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete7 miles last week
ReplyDelete39 last week
ReplyDelete25. New Orleans is soooo hot. All the time.
ReplyDelete25 last week
ReplyDelete0 the week before
ReplyDelete6 last week
40 and 34 for the past 2 weeks
ReplyDeleteBiked 1-2 hours 5 days and swam 40min on 2days. No running.
ReplyDelete3 last week and 0 the week before... Will stop being lazy now :)
ReplyDelete24 miles last week.
ReplyDeleteKobe.
Also, this song goes out to anyone who's spending their summer at tech.
ReplyDeletehttp://www.youtube.com/watch?v=3jSzUMZJmbQ
24.
ReplyDeleteIn Pensacola visiting the grandparents this week. Jumping in the ocean feels nice after a run.
26 last week
ReplyDelete0 the week before that
11 the week before that
t.i. is the truth
38 last week
ReplyDelete3 Miles Running
ReplyDeleteBiked 40 minutes
28 for the week of may 27- june 2! Lovin running in tights and long sleeve shirts everyday! woot woot.
ReplyDelete36 for the week. Was pretty all over the place on the workout on tues. hit every number between 61 and 67...friday was better, except i did it on saturday because i was too tired from yardwork on friday. hit all the times and was a little fast on the 300's.
ReplyDelete0 since May 10th or so. Took a week off after state then sprained ankle before I started back.
ReplyDeleteweek of May 27 to Jun 2: 22 miles.
ReplyDelete26 miles for the week of May 27-June 2!
ReplyDelete15 Last week, minimal pain - hope it keeps up.
ReplyDelete5 miles last week and 0 miles every week before that since basically forever. Lots of biking every day
ReplyDelete24 miles... 3 miles short because I rolled my ankle. Going to take a day off and bike the next couple of days
ReplyDelete