Abby Lopez on the move during the 2019 Illinois Top Times Indoor Championship
Sunday (7/21)
AM: Progression run= 16 miles @ 7:19
pace
- Strides= 6x20 seconds (0.40 miles)
- A nice cool morning. Started off at 8
min pace for the first mile of the run
and worked my way down 5 seconds
per mile faster each mile. Ran
around the cemetery loop on grass
for the first 9 miles by my house and
some crushed gravel for the last 7
miles. It was a very good run and I felt really good... and bands afterward.
Day's total= 16.40 miles
Monday (7/22)
AM: Run= 9 miles (8:08 pace)
Strides= 6x20 seconds (0.39 miles)
- Just a recovery run, legs were sore,
again, I don't panic about the pace
on these days.
- Weights (lower body)
PM: Run= 4 miles (8:04 pace)
- Core and bands afterward
- Was off of work so a real recovery
day for sure. Nice runs, I really
enjoy summer running.
Day's total= 13.39 miles
Tuesday (7/23)
AM: Hill workout (10x40 second hill repeats @5k pace
effort)
- 3.5 mi warmup
- 4.5-mile cooldown
- (10 miles total)
- strides (2x200m,4x100m) (0.50 miles)
- Ran to the grassy hill as warmup and back and
added a little more to cool down. Felt really good
today.
- Weights (upper body)
PM: Stationary bike= 30 minutes (8.5miles)
- Core and bands afterward
- It was a very good day as it felt amazing on the hills in the
morning and a nice little bike ride to shake out my
legs since I want to run more but cannot go over
mileage, nice supplement.
Day's total= 10.5 miles
Wednesday (7/24)
AM: Run= 10 miles (8 min pace)
- Strides= 4x20 seconds (0.28 miles)
- Nice recovery run, felt really good
after.
PM: Run= 5.40 miles (8:20 pace)
- Ended up running with some guys
from the Argo XC team. We just
caught up and talked as we ran
through the grass and a little bit of
road.
- Core and bands afterward
Day's total= 15.68miles
Thursday (7/25)
AM: Fartlek run
---> warmup= 20 min (8x1 min hard/1 min easy)
- Cooldown= 20 min... total (7.40 miles)
- Strides= 2x200m, 4x100m
(0.50 miles)
- Felt very good on this fartlek,
very relaxed and controlled over
the run.
- Weights (lower body)
- PM
- Stationary bike=30 minutes (8.40
miles)
- Core and bands afterward
Day's total= 7.90 miles
Friday (7/26)
AM: Run= 12 miles (7:10 pace)
- Strides= 6x100m (0.40 miles)
- Was a very fun run, met up with
some friends and we ran on the Prarie
trails. Beautiful trail.
PM: Run= 4 miles (8:12 pace)
- legs felt a little tired now, just chilled
out and enjoyed the night as I ran.
-Core and bands afterward
Day's total= 16.40 miles
Saturday (7/27)
AM: Run= 8 miles (7:25pace)
- Strides= 2x200m,4x100m (0.50 miles)
-I met up with friends and coworkers at Waterfall Glen for a nice recovery run. It was a
lot of fun.
- Core afterward
I felt very tired today, the grind of work
during the week sure has me a little more
tired.
Day's total= 8.5 miles
Week total= 88.77 miles
A few things to note:
I make sure to do core and band work every single day.
I lift weights year round about 3-4x per week to ensure I'm
strengthening my body and preventing injuries
. Overall, my training is going very well. I am feeling very good and
healthy. I'm excited about the XC season! Thanks so much for reading!