Training, Apr. 5 - Apr. 11

Monday:  10 AM - 10 quality - abs
Total - 10

Tuesday:  10 AM - 13 quality - Actually turned into sort of a light tempo, as I was rolling probably 5:40s effort on trails.
4 PM - 6 easy w/ drills - abs, hamstring curls
Total - 19

Wednesday:  10 AM - 13 w/ long hill repeats - abs, hamstring curls - This was my first time trying this workout.  I'll be repeating it four more times in the next six weeks.  It consists of longer (2-4 min) hill repeats w/ jog down rest, shooting for 15 minutes of total uphill reps.  You basically run them all-out.  The main purpose is to increase oxygen uptake, or VO2 max.  They also help develop one's capacity to eliminate lactate on the recovery jog, and there is a significant muscular strength portion due to the hills as well.  Today, I did 5 repeats in 1:35, 1:40, 1:45, 1:44, 1:42, so a little over 8 minutes of volume.  I really did the workout wrong due to a poor choice of hill.  The hill I chose was too short and too steep.  As such, I couldn't get in the right volume of work, and the efforts were difficult to control.  I've already got a new hill (about 3/4 mile or just short of it) picked out for next time.  Still got an OK workout out of the deal, but it wasn't exactly what I was looking for.
 PM - 6 easy w/ drills - core, king deadlifts, abs, hamstring curls
Total - 19

Thursday:  10 AM - 10 quality - Ran with John on trails.
Total - 10

Friday:  1 PM - 21 quality - Ran mostly on trails, great run.
Total - 21

Saturday:  10 AM - 11 quality w/ 10x short hills - core, abs, hamstring curls
5 PM - 7 easy w/ 4 sets of diagonals - abs, hamstring curls
Total - 18

Sunday:  11 easy - abs, hamstring curls - Planned on more of a medium-long run, but didn't get enough sleep last night and was pretty beat.
Total - 11

Summary:  108 miles, 2x core, 7x abs, 6x hamstring curls

Solid (but not great) week.  I was hoping for more in the 120-130 range on the miles...gotta get those up here eventually.  I've only got about 2 months left of "base."  Rather, it's all kind of fluid as I shift toward more workouts, but the point is that the focus will be less on mileage and more on recovery in the future, so I need to make sure to get the miles in now.  I was better about abs/hamstring curls, but still not getting the core work in quite frequently enough.  A lot of that (and the lower mileage) is due to just not getting enough rest.  The school situation should only get better from here on, which is encouraging.  Got in all the supplementary work I wanted to except for hill springing/bounding.

0 comments:

Post a Comment