Abby Lopez is always a tough foe out on the cross country course
Sunday (7/14) AM: 10k relay race
- Warmup = 3.5 miles
- Race= 13x400 - cooldown = 3.5 miles
- Splits for 400m repeats in race (80, 79, 77, 80, 78, 79, 80, 80, 81, 81, 81, 81, 79)
Overall, it felt pretty good during the race/workout. I raced the relay with Erin Reidy of Downers Grove South and that was lots of fun. I felt a lot better than expected, so stepping in the right direction.
PM: Core, stretching and rolling- getting ready for the week and a nice long run tomorrow.
Day's total= 10.5 miles
Monday (7/15)
AM: Long run= 15 miles (7:56 pace)
- Strides= 4x20 seconds (0.26 miles)
- Weights (lower body)
- Felt ok, definitely felt the 13x400m in my
legs; was super sore. But it was a nice hot
temp and had a relaxed run.
PM: core, stretching, rolling, and bands
Day's total=15.26miles
Tuesday (7/16)
AM: Run= 8 miles (8:16 pace)
- core and bands afterward
- I definitely felt super sore and tired so took things relaxed. I never worry about my pace on the easy days,
only the hard days should matter.
PM: stationary bike= 30 min (8.5 miles)
Day's total= 8 miles
Wednesday (7/17)
AM: Warmup= 3.5 miles
- Workout= 7x40 second hill repeats (at 5k pace effort)
- Cooldown= 3.5 miles
- Total workout= (8 miles)
Note: strides= (4x100m strides) (0.25 miles)
- Felt good on the hills, did the hill repeats on a grass hill 3.5 miles
from my house- core and bands afterward.
PM: Run= little over 4 miles (8:12 pace)
Day's total=12.25miles
Thursday (7/18)
AM: Run= 5 miles (8:15 pace on treadmill)
- Strides= 2x65 second long strides on
treadmill (0.40 miles)
- Weights (upper body)
- Ran on the treadmill at home due to
thunderstorms in the early morning; slogged
through the miles while I watched the news.
Surprisingly, I was still sore but it was a nice and easy run.
PM: Stationary Bike= 30min (8.5 miles)
- Core, and bands afterward
Day's total=5.40 miles
Friday (7/19)
AM: Run= 11 miles (7:44 pace)
- Strides= 4x20 seconds (0.25 miles)
- Very nice to get to run with some friends. We
ran the loop at Waterfall Glen and added on at
the end. Always enjoy running with friends
and especially in a beautiful place like
Waterfall Glen.
PM: Run= 4 miles (7:58 pace)
- Core, and bands afterward
- Nice easy shakeout run to end the night
Day's total= 15.25 miles
Saturday (7/20)
AM: Warmup= 20 minutes
- Fartlek run= 5x1 minute hard/ 1minute
easy
- Cooldown= 20 minutes
- Fartlek run= (6.35 miles)
- Strides= 2x200m, 2x100m (0.38 miles)
Things went ok, but I felt pretty tired and did not feel
my best. But I definitely felt way better
after the run.
PM: Run= 4 miles (8:01 pace) w/ core and bands afterward
I just a relaxed shakeout run at night
after work.
Day's total=10.76 miles
Week 1 total= 77.39 miles