Redemption

This workout felt really good! It wasn't a killer, but it was still satisfying :) I hit my paces right on, and felt pretty smooth. I really wanted to concentrate on my form and staying relaxed this workout. The last 1 minute I decided to cut loose a little bit because I was feeling really good, and hit the first 300m of the minute in :45. I just wanted to put a little speed into it. 

Workout- 1-2-3-4-3-2-1 minutes w/1:30 Jog Rest @ Aerobic Threshold Pace (which Sean told me was 5:05 mile pace) Along with a 2.5 mile warmup and 2.25 mile cooldown.

Strength Training- 4*25 Squat drop sets. 4*1:00 core circuit workout. 3*50 Plyo Squats. 50 pushups, 25 situps.

The strength training workout hurt A LOT...

8 miles easy...REALLY easy. I am very sore from yesterday's strength training session.

I was very worried about this workout today. I was..and am...still really sore from Monday's strength training. The workout was 13*400m @ 69-70 seconds w/200m jog rest. I warmed up just over 2 miles, and was able to kick the soreness out, and actually started feeling pretty good. I did a few strides and started. I ran with David, and he's great to do intervals with, because he likes to go out hard the first 200, so he usually paces me perfectly. My first one was 1:06. Then I started feeling really good after that and hit 1:10, 1:10, 1:09, 1:07, 1:07 1:09, 1:08, 1:09, 1:08, 1:07, after my 11th it started to kick in and hurt a bit, but I still felt good, and was in the "zone" :) my 12th was a 1:07, and the last one Sean usually has me push pretty hard the last interval. So I took off hard and came through :29 the first 200m, I wasn't expecting to go quite so fast (I had in mind more of a 1:02) but when I came through in 29 I had the urge to try to hit sub 60 seconds, so I pushed it hard the last 200m and came through 58.8. So I was very happy with how the workout went, and am excited for things to come. I did this workout during the peak of this cross country season and averaged 1:11's, and finished with a :59. So I have noted some improvements in terms of finishing speed and basic fitness from then. I finished with a 2.5 mile cooldown, plus a little extra when I got home on the treadmill to try out my new shoes. Sadly they are too big :(

Workout- 2.25 mile warmup, 13*400m @ 1:07 average w/200m jog Rest, 2.75 mile cooldown.

Strength Training- Plank/situp circuit workout.

8 miles easy/circuit training. We would run a few laps, and then do a workout, then repeat.

Strength Training: Biceps, Triceps, Back, Shoulders, core.

5 miles easy

I was very surprised at how easy the workout was today. Sean told me 8*200m @ :32, last one at :30. w/2:00 rest in between. When I asked him if I could shorten the rest, he told me to make them faster instead (he wanted more of an anaerobic workout). However, I was glad for it when me and David stepped onto the track with 30 mph wind gusts. It was WAY windy. So the first six we didn't even time (I didn't bring my watch) we just ran really fast, and went by feel. But the last two we timed each other on, :27.5 into the wind, :25.3 with the wind. We warmed up 2 miles and cooled down  about 3 miles, to finish with 6 total.

Strength Training- 3*15 close grip chinups, 3*10-10 dumbell curls w/squats, 3*25 Deep barbell squats, 3*10 Shoulder presses, 7-7-7 Barbell curls (half, half, full), 3*25 calves machine (AKA torture machine), 1:00-2:00-1:00 Leg lifts, 2*50 Plyo squats w/barbell.