You need to accomplish the following.
- 4 easy pace workouts that range between 35 and 55 min (depending on current ability, fitness level and recovery from xc) (if you are unsure e-mail me and I'll let you know specifically)
- 1 long day over 65 min
- 1 quality tempo day either 4x1 mile w/ 1 min rest between reps (this is great for working on pacing), or 4 mile t pace on roads or run a 5k road race.
- 1 Quality repetition day 4x200 ( 1 min recovery), 3x400(2 min recovery), 4x200( 1 min recovery) @ rpace finish with the following work 200m hard, (1min recovery), 150 Hard (1 min recovery), 2x100m hard with 30 sec recovery 1 mile cooldown and a really serious stretch and tball massage.
Monday- Easy day
Tuesday-Tempo day
Wednesday- Easy day
Thursday-Easy day
Friday-Quality R day
Saturday-Day off
Sunday-Long run
or if you are planning on running a 5k on new years day
Monday- Quality R day
Tuesday-Easy day
Wednesday Easy day
Thursday Long run
Friday off
Saturday easy day
Sunday 5k (replacement for the tempo day)
If you are running a race on news year eave then
Friday easy
Saturday 5k
Sunday off
Remember to post your workouts to the comments section of this post.
Info
who
where did you run?
How did the workout go?
What pace? Time/mile
How did you feel
and a personal annecdote
32 comments:
I ran 25 minutes to Mountain Lakes from my house, to the boardwalk, then I went left, I think, and just kept going in that direction. I felt faster today because I wore my light shoes instead of my heavy shoes. I don't know how far I went but I did 50 minutes, and nothing hurts. The run felt like it went by really quickly, because for the majority of it I thought about how I would lecture the team about how not posting on the blog shows a lack of confidence and a lack of value for our program. Also, my anger made me run faster.
Elyssa
Yesterday, I ran to PHS and back from my house (approx. 3 miles) and then around my block (2 miles). I accidentally forgot to time myself, so I don't know how long it was. I felt okay, except my knees hurt. I got hit by a bike.
Elizabeth Teng
Hello All!
i have been getting over being sick the past couple days so i have taken the last couple days off but am feeling better today so i plan on going for a run tomorrow.
hope everyone's staying healthy and having a great break!
-Barquin
I did four 1-mile loops around my neighborhood. I think the workout went well, because I was much faster than I was last time I did it, which I was expecting because there was rest time. My average pace was 6:25, but the individual splits where 6:42, 6:17, 6:27, and 6:15. I just need to train with Meme and Louise so I don't keep pushing it too much. I don't understand why the first rep was so slow, maybe I started out too fast and fatigued more than I thought.
Yesterday, I ran from my house on Franklin up to Terhune, took a turn on Snowden, and then ran past Littlebrook School. I kept running that way, thinking I would find a loop back, but I eventually had to turn around and retrace my route, so my run was a little longer than planned, a little over an hour. I'm also not sure how far I went. I'm about to go do my tempo run now and will post it later.
-Stef
Today I ran along a path by the Schulkii River in PA (near where my dad lives). The path was really flat, (except for a hill in the beginning) so it was easier to go fast. I went out for 15 minutes and it took me 14 minutes to get back.I'm not sure exactly how much distance I did, but I think it was about 3 or so miles. I felt pretty good, despite the rain. My mile times were around 9 minutes.
--Sophia D-M
i was going to run today but i fell asleep at noon and i didnt wake up until 5 and i had to go to dinner with my grandparents at 5:30. i dont know why i've been sleeping so much. for the past week or so, i've slept between 12 and 16 hours every day. sorry Smirk. i'll do my interval workout tomorrow or thursday, and i have a 5 mile race on sunday. i missed 2 workouts (yesterday because i was traveling and today because i was sleeping)but i wont take any more rest days so i'll be fine for 2012.
Jenna
Today i went for a 35 minute run around the Prospect Street slash Riverside area in Princeton. Felt really good, arch hurt a little but nothing that some good ol' fashion icing won't cure!
I tried to run to Mountain Lakes, but nature was telling me to stay out of the woods because it was too windy today. It was alright though because it was getting dark so it felt like I was in a horror movie, but I knew I wasn't going to die. I only ran ~40 minutes, the pace felt effortless even on the hills, which was nice. I would estimate about 7:45-7:55.
Elyssa
Today, I just did 40 minutes at easy pace around my dad's neighborhood.The roads were mostly flat, except for a few small ups and downs. The weather was pretty cold-but I think I run best in the cold. I was a little tired from yesterday's tempo. Nothing is really sore though.
-Sophia
today i did my interval workout and i woke up too late to do it in the morning (it was like 80 degrees during the day here in florida). around 4 pm, i had my grandpa drive me to 3 different high schools because i needed a track but all of them were surrounded by tall locked fences (which was weird). eventually i did my interval workout on the roads by time (40 seconds for the 200s, 80 seconds for the 400s). i felt pretty good and the weather was beautiful when i ran (around 7 PM). i think it was around 70 degrees. i dont really know if i did the exact distance but i felt like i was doing it correctly and my sprints at the end were really fast
Jenna
Hello all! I haven't really had a whole lot of time to post, but I have been writing all my runs down, but here is today's! I ran from my hotel down to the waterfront in Savannah, GA and back around on the parallel street. It was about a 25 minute run and I felt pretty good. My dad came with, and he's been bragging about being able to run faster and keep up with me, and normally I would agree that almost anyone can run faster than I can... but it's my dad and we're pretty competitive. He lagged behind me the entire time, just saying... All in all, I love being able to run in shorts and t-shirts and am loving all this southern hospitality and sweet tea. I hope everyone is having a great winter break. See you on Wednesday!
McKenna
For Tuesday and Wednesday I ran on my elliptical for 45 minutes because it was really dark by the time I had time to run.
Elizabeth Teng
Today I got up at 8:30 and went out to do my tempo run (4 x 1 mile) before breakfast. My times were 8:39, 8:25, 8:22 and 8:31. I felt fine and it was really nice outside except it was FREEZING!
Elizabeth Teng
Ran for 45 minutes today at easy pace on a path next to the Schuykill River. The path was mostly flat. Nothing really hurt.
-Sophia
On Tuesday I did my tempo run (4 by 1 mile). The splits were 8:10, 8:14, 8:33, 8:30. I think my breaks were a little longer than they were supposed to be though. One of my shins started hurting partway through, so I iced it afterward. I took my day off yesterday (Wednesday) because I was traveling and I felt really carsick afterwards. I think for today for my easy run I will be running 40 minutes or so outside.
-Stef
I ran my usual Mountain Lakes route today, I got there a little faster than usual, and got to my turn around spot a little early, but it was ok because I got lost a couple times so it added on enough time. Also, I had a nice wipe out in the mud, but nothing hurt, and I think my toe nail is STILL there. I brought my brother with on his bike, I don't like bringing him because then I feel obligated to keep stopping to make sure he's still there. I ran 50 minutes, and I feel good and excited for wednesday. Knock on wood. Not excited for having to shave this weekend.
Elyssa
i only had time for a 35 minute run today so i ran a couple loops around the lake near my grandparents' house. the weather is beautiful here (around 75 degrees) and i saw 9 dogs during my run! 4 of them were tiny dogs with smushed faces. there are a lot of flowers and palm trees here too. this strange lady stopped me on my run and she held up a fruit and asked "Do you know what this is?" and i was like "a mango?" and she was like "i don't think so...I'm going to take it home" and i was like "ok." my stomach hurt a little during the run because i had 3 oranges today that i picked from the tree in the backyard. my pace was 7:33 per mile.
-Jenna
The repetition day was easy.I think I was 1 second slow on the first rep, but I was on time for the rest of the 200s. I was early on the rest of the reps. I can't tell if it's my hip, but I've been doing myrtle and it's still tight. I feel it pull when i do sit ups the most. I'll live until tuesday. It doesn't feel worse after workouts so whatevs.
Elyssa
i did my long run today. i ran for 70 minutes and i do not know my exact distance or pace but if i had to guess, i think it was around 7:45 to 7:50 pace. i'm back in new jersey now and i ran around cranbury to look at the christmas lights
Friday I had an easy day, 45 mins. I was really sore from the tempo run thursday but it was nice outside.
today I had my quality r day. I didn't get the chance to go to a real track so I just used google maps to estimate how long it would be around my block. for some reason it was really warm today and the workout went pretty well, except my shins started to really hurt at the end. I got a lot of weird looks, running back and forth down the same street.
Elizabeth Teng
Friday, we got home kind of late so I ran 35 minutes on my treadmill. I was kind of tired so I think I went kind of slow. My shin started hurting a little bit, so I iced it again.
Today, I warmed up from my house to the high school track (a little less than a mile) and then I did my quality workout. I forgot to eat breakfast so I was kind of hungry throughout the workout. I also think I have a slight cold, and I had a little problem breathing even from the beginning of the workout. Overall, though, I did okay. My times were a little behind what they should have been. My shin started hurting again, but not too badly. I will probably ice it when I have time.
I didn't run on Friday. My ankles was hurting a bit from Thursday, and I'm not sure why...I think I'm running too hard and it's putting too much pressure on my knee. But I'm not really sure. I plan to run tomorrow (Sunday) at easy pace, but for a longer distance. Then I'll see how my ankles feel, and I will ice them if they hurt.
-Sophia
I didn't do my long run today, because by the time we got home from my grandparents house it was dark. I ran to Ettl Farm and did 3 loops, I think total time running including cool down was about 48:30, but I honestly don't know what pace I was at. My first lap was slower than the other laps because I was being paranoid, but I wasn't tired. I would say I probably was going 8 minute pace the first loop, and then I started opening my stride and got faster.
Elyssa
I ran the Hamilton Hangover 5 mile race today for my tempo run. I did not do as well as i expected to. my time was 33:55 which is 6:47 pace. i started out way too fast (6:10) and i got progressively slower. i dont know why i ran so poorly, i think it is because i had been working on speed recently rather than endurance. also i kind of lost motivation halfway through the race. i saw julie and mary there, and i won a watch!
i did a 35 minute run with amelia around our neighborhood today. our pace was probably around 8:15 or 8:30. it was the first time i ran with another person in a while and we had a lot of fun.
-Jenna
I went to Mountain Lakes today, through the boardwalk and went really deep into the woods apparently because I got super duper lost. I think the only time I have been more lost was that time I got lost at Thompson Park. Finally at this part where there was a break in the woods and lots of grass in the middle of a hill. I went up the hill and then I ended up in someones backyard and then there was a really long driveway where I almost got run over by leaping deer. But when i got to the road I kind of recognized it, and then I went down the street and realized I was on Cherry Hill and I knew how to get home from there. But it was pretty much dark at this point so I took Mountain ave, Elm, and Rosedale instead of cutting through the woods at Mountain Lakes and taking the path behind JP. That was 67 minutes so I did some loops in my driveway to kill 3 minutes. My pace was between 7:30-7:50 depending on the terrain. I calculated my pace from yesterday and it was 7:35 average, so I think I know what that feels like.
Elyssa
I forgot to post earlier but I ran in the Institute for Advanced Studies woods last week. I ran alongside my brother and dad and we went at a slow pace for over an hour. I started sprinting for the last 100 meters and it felt great! Another run I accomplished during the break was a 4 mile t pace on the road, since I don't know around my area that well yet, I ran four big circles which may have been a little more than a mile. The pace was pretty fast and I rested between each lap for 30 seconds, I felt a little rusty. Can't wait to start running in practice though.
-Kelsey
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