Saucony Flo 50 Training Blog: Isabelle Sparreo

Overview of my summer training: 

In the beginning of the summer, some of my team and I went to a running camp in Montana for hill and high altitude training. After coming back, we met in the morning at 6:15 almost everyday to run and I have been pushing myself to run with some of the boys when they have the same workout as us. On July 11th, I had to get my wisdom teeth out, so it wouldn't conflict when I was in season, which meant no running for almost a week! 

Sunday 7/17:
60-80 minute long run
It was very hard to get started and find a pace, but I'm very happy to finally be running more again and not feel so anxious. 

Monday 7/18:
3x1200 and 2x1600 with 800 meter recovery in between 
1) 4:20
2) 4:18
3) 4:19
-----------
1) 5:53
2) 5:49

7.5 miles total
For this workout, we use the first 1200 and 1600 of our cross country course, which includes grass, trail, and hills. Overall I felt pretty good today, but the girls and I took a littler more recovery in between than normal. 
Lifting-hang clean, dead lift, hammer curl, military dumb bell press, incline dumb bell press, upright row

Tuesday 7/19:
Recovery run
  • 7 miles at 7:30 pace with one of my boy teammates
  • Abs and push ups
  • Hip exercises-something I've been working on strengthening because I faced a slight hip injury at the end of cross country and still felt it during the majority of my track season.

Wednesday 7/20:
30 minute fartlek
15 seconds hard (sprint) with 2 minutes recovery pace in between 
4.75 miles 
Today my team and I went on a trail that had some hills to make the workout more interesting and tougher. I felt like the sprint wasn't long enough for me, so next week I will be changing it up a bit.
Lifting- hang snatch, back squats, bench press, wide lat pull, bicep curls, tricep extension



Thursday 7/21:
3 miles easy
7:40 average pace with teammates because tomorrow is detweiller at dark. I'm very excited because last year I was the only girl who went from my team, but this year, five other girls signed up. 


Friday 7/22:
Detweiller at Dark
6 miles warm up, race, and cool down
Time: 18:18
Splits:5:43, 6:17, 6:18
Definitely not what I wanted, but still pretty happy given the circumstances and not running much last week. It was definitely a great experience for my team and I. 

Saturday 7/23:
Recovery run
4 miles at 7:12
Feeling pretty sore and tired from yesterday's race and long drive home. I had to do some extra stretching later in the day.
Bike and hip exercises