Tag Archives: ISU track

Busy Girl

1 Apr

Wow the past two weeks have flown by!! I had another 5k race (which I will write a separate post for) last weekend and closed out March with my highest mileage yet of 153 miles!

3/21  OFF

3/22   Run – easy 2 mi w/u (16:55), easy 2 mi c/d (16:20)
              Run – 12 x 400 @ 1:30, 60 sec recovery (ISU outdoor track)

3/23   OFF

3/24  Run – easy 3 mi w/u, c/d (ISU outdoor track)
             Run – 12 x 200 @ 41, 30 sec recovery (39, 41, 41, 41, 40, 40, 40, 40, 41, 41, 41, 39)

3/25  Run – 6 mi easy (south starbucks to State Farm)

3/26  Run – 3 mi easy w/u, c/d for race
             Race – 5k (21:17) CIDA  Peoria

3/27  Bike – 45 mins

Weekly Total:  Run – 23.6 mi
                              Bike – 45 mins

3/28   Run – 9 mi easy (1:12) Tipton to Often Running

3/29   Run – 2 mi w/u, 2 mi c/d  (ISU outdoor track)
             Run – 5 x 1000 @ 4:05, 60 sec recovery (4:10, 4:10, 4:10, 4:07, 4:05)

3/30  Run – 7.4 easy (White Oak Park)

3/31   Run – 6.8 mi fartlek (6 x 1:00 in the middle) 58:07

Monthly Total:  Run – 153 miles
                                 Bike – 3 hours, 15 mins

Training Catch Up

23 Mar

Wow, I haven’t blogged in a looong time – sorry about that!! I still find time to read all of my favorite blogs though during my morning coffee 🙂 Here is my training for he past 3 weeks (I’ll write separate blogs for the more exciting stuff!) :

2/28      Run  – 5.45mi easy (51:24)  Tipton Trail  36*
3/1         Run – 4.5 mi (38:00) w/u & c/d for track workout ISU hood                
                Run – 6 x 800 (3:10, 3:13, 3:20, 3:11, 3:10, 3:12) ISU track  36*
3/2        Run – 7 mi (50:19) 7:12 pace – Tipton Trail 34*
3/3        OFF
3/4        Run – 3 mi easy (26:30) w/u for race                 
               Race  – 1 mile (6:06) North Central College Indoor Meet
3/5       OFF
3/6       Run – 15 mi long (2:24) Constitution Trail 36*
               Bike – 30 min

Weekly Totals:      Run – 38.9 mi
                                    Bike – 30 min

3/7       Run  – 7 mi tempo (54:10) 7:45 pace (Ryan’s Hood) 34*
3/8       Run  – 3 mi (28:00) w/u, c/d for track workout – ISU track 
               Run – 4 x 800 @ 3:15 – ISU track
3/9       OFF
3/10    OFF
3/11     Run  – 4.77 easy (41:08) my hood
3/12     Run  – 5 mi easy (43:34) St. Pats Loop
3/13     Run – 6.5 mi easy (58:05) w/u, c/d for race  27*
               Race – 5k (21:00) 6:47 pace PR 27*

Weekly Totals:       Run  – 31.3 mi 

3/14     Bike – 60 min
3/15     Run – 5.3 mi (45:36) ISU hood
3/16     Bike – 60 min
3/17    Run – 3 mi easy (26:00) w/u. c/d for track ISU hood
              Run –  5 x 1000 @ 4:00, 90 sec rest  ISU track
3/18    Run – 8 mi tempo (1:05:15) Ryan’s hood
3/19    Run – 5 mi (41:05) 8:13 pace (Hill Reps) from OR to Jersey Hill
3/20   Run – 4 mi easy (38:55) w/u for tempo
              Run – 6 mi tempo (7:30, 7:20, 7:20, 7:27, 7:31, 7:28) Const. Trail

Weekly Totals:         Run  – 33.8 mi
                                       Bike  – 2 hours

Pedestrian Crossing

28 Feb

It has come to my attention that drivers are totally unaware of runners – even when you are running right in front of their car! Last Wednesday my friend/coach Ryan, another girl, and I were all out doing a 5k time trial. We almost didn’t run at all since it was windy, raining, and about 33 degrees – but its still more enjoyable than having to run on the treadmill. So as we were almost through the 2nd 5k loop we noticed a car that was waiting to pull out of a restaurant parking lot. I thought “no biggie, she can totally see us coming”. WRONG!!!! As I was running by her car she totally pulled out and hit all 3 of us! Ryan was trying to yell ahead to me and tell me to stop because she didn’t look before she pulled out but it was too late – I was already in front of her car. So of course he tried throwing both of us girls out of the way and ended up running right into the driver’s side door of her car. Its funny now, but the only thing that was going through my mind as I was pushing off the car’s hood was “not my legs – I have so many races to run” lol So we checked oursleves out to make sure no one was bleeding or broken and finished our run. What I learned: While it is common sense to look to your right and left before you pull out of a parking lot, there are lots of idiots who don’t. Don’t expect drivers to see you. Later that night my left shoulder started tightening up and then started hurting pretty badly Thursday and Friday so I went to the doc to have it checked out. Turns out I strained my rotator cuff and trapezius muscle so I’m on some muscle relaxers and anti-inflammatory meds until it heals up. No planks for me for a couple weeks… BUT it could have been SO much worse, so I’m very thankful for that.

Anywho I took rest days on Thursday and Friday since I think my body was just shaken up from the whole thing. Both Saturday and Sunday’s runs went super well so I was excited for that. My training this week will switch from one track workout a week to two, 5k time trial on wednesday, indoor mile on Friday evening, then some more progressive runs during the weekend. I will also start doing 2-a-day runs at least on Sundays. Oh and my first outdoor 5k will be on Saturday morning! Not sure how good I’ll do with running the mile the night before, but its all for fun, right? 🙂 Here’s a look back at my last weeks training:

2/21         Run – 5.2 mi recovery (51:35) 34* rain
                   Bike – 30 min easy

2/22        Run – 2.6 mi w/u (27:20)
                   Run – 8 x 400 (12:40) ISU outdoor track (1:28, 1:37, 1:36, 1:35, 1:34, 1:38,1:37, 1:35) 25*, windy, and snow
                   Run – 1 mi c/d easy

2/23        Run – 1 mi w/u easy – 29* rain
                   Run – 2 x 5k loop easy (22:50, 25:09)
                   Bike – 30 min easy

2/24         OFF

2/25         OFF

2/26         Run – 6.5 mi (56:29) 31* mist

2/27         Run – 11.2 mi – 1:36 (middle 7 miles progressive) 38*, 20mph wind (yuk!)
                    9:25 warm-up
                    9:13 warm-up
                    8:36
                    8:20
                    8:13
                    8:08
                    8:14 (turning into the wind)
                    7:57
                    7:48 
                    9:43 recovery
                    9:38 recovery

Totals:    Run – 35.6 mi   ****new weekly high!!****
                     Bike –  1 hour

Next race is the indoor mile at North Central College in Naperville, IL!!! Then Miller Park 5k in Bloomington, IL!! Ooooh and I just ordered some Nike arm sleeves and matching Nike gloves that I can’t wait to wear for 5k’s instead of a long-sleeve shirt or coat!!

Frozen track workout

23 Feb

So the spring weather is gone for a while… both of my runs this week were pretty darn cold. Since I had a long run on Sunday I ran a 5 mile recovery run on Monday and a light bike ride and then had an easy track workout last night. I have a 5k time trial tonight – should be interesting!! At least I’ll have some sort of idea where I’m at with training and my coach can get an idea of what I should be doing for the next couple weeks. I’m ready for 5k season to start already!!! 🙂

2/21      Run – 5.1 mi recovery, my hood  (51:35) – 34* rain

2/22     Run – 2.7 mi w/u (27:20) 25*
               Run – 2 mi  ISU outdoor track (8 x 400’s – 1:28, 1:37, 1:36, 1:35, 1:34, 1:38, 1:37, 1:35)
               Run – 1 mi c/d (9:05)

Last night’s run put me over 100 miles for this month already 🙂

Another Tough Track Workout

16 Feb

There’s nothing like a good track workout to remind you just how far you still have to go with training… 400 number 12 is when I was reminding myself that i do this for fun 😉 I was happy though that some other running friends of mine were also able to make it to the track. We all had different workouts, but its nice to have familiar faces and we all warm up, stretch, and cool down together. Last night we were at the ISU track and it was HOT!!! My workout was 3 sets of 4 x 400 @ 90 sec with 90 sec recovery and a 5 minute break between each set. The first 6 400’s weren’t that bad but 7 through 12 were much harder. I wasn’t even wanting to take the rest because I just wanted to get them over with!! I managed to finish all 12, but it was tough and I knew it would be Ice Bath time when I got home. I also slept in my Skins recovery tights 🙂

2/14      Bike – 30 min very easy
                XT –  60 min Strong class

2/15      Run – 2 mi warm up (8:00 pace)
                Run – 3 mi (12 x 400 @ 90 sec ; 90 sec recovery)

Its supposed to warm up this week so I’m looking forward to some more outdoor running!!!! 🙂

A blizzard is coming….

31 Jan

Goodbye outdoor running… hello more snow! That’s what the weather channels are saying – worst snow storm in 20 years! I’m SOOOO ready for spring!

Here are my stats from last week:

1/24      Run 4 mi (37:32) outdoor 21 degrees
1/25      Track (ISU) 6 x 200 @ 33 sec, 60 sec rest
                Run 2 mi warm up, 1 mi cool down
1/26      Swim 20 mins
                Bike 60 min (20 min w/u, 3 x 5 min @ LT, 20 min cool down)
1/27      Run 4 mi (38:10) outdoor 23 degrees
1/28      OFF
1/29      Run 1 mi (9:45)
                200m (30.05) IWU Track Meet
                Run 1 mi (9:30)
1/30      Run 5 @ 49:30

Totals    Run   19 miles
                 Bike   60 min
                 Swim  20 min

This coming week starts a new stage of my training plan so I’ll be putting in more mileage and a couple different workouts.

Whoa Track Workout!

26 Jan

I always wonder why indoor tracks are kept so warm… I mean, most people will be running while they are there so there is no need to keep it about 70 degrees!! Regardless – that was what I got to deal with last night during my track workout. I am actually in the very early stages (meaning lots of SLOW running) of 5k training for this season so speedwork is not something that’s currently in my training plan. However, since I have a few other friends that are running at this indoor track meet I decided to get in on the fun. I am running the 200m which will be a short enough distance to where it won’t mess with my training, but still allow me to get out there and get used to competing again. Plus, the 200 m is probably my favorite distance to run 🙂

Back to last night – It went by in a blur. Since I’m doing much of my easy and long runs at 9:15 pace, I needed a workout to wake up my legs for Saturday. The workout I was given was 6 x 200 @ :33 with 1 min rest. I noticed some familiar faces at the track and jumped in with another one of the guys who was doing his warm up. Once I was done with that (and its so hot in there I was already sweating like crazy and taking off layers) I stretched for quite a while and put on my favorite running shoes – track spikes! While I was stretching the college’s long distance track team(I’m guessing) came out for practice. I hurried up and got through my first 3 200’s with minimal interference on the track. The next 3 I had to run several lanes wide to weave around the runners in the 1st-3rd lanes which was not a big deal but it resulted in my splits being between 34 and 35 seconds. I was certainly worn out though.. my legs felt like jello and I couldn’t drink enough water. After I felt like I could handle running again I did a mile cool down with one of the other guys that was there. The cool down discussion was about how hot the track was 🙂 I did notice that I felt pretty dehydrated the whole workout and I’m sure being sick all day Sunday was making it worse, but it was a huge reminder that I need to drink lots of water throughout the day. My splits went like this:

1 – 31
2 – 33
3 – 33
4 – 34
5 – 35
6 – 34

I have a bike workout tonight, easy run on Thursday, and hills on Friday. Then Saturday its Off To the Races 🙂

My pink track spikes!

 

Love running in these 🙂

A little bit of everything…

10 Jan

Last week was my first track workout since my freshman year in high school… nothing has changed – it’s still really tough!! I was nervous since it was my first time on the track in a while and I was also running with a group of fasties (not that I was keeping with them, we were all just there at the same time haha). Ryan agreed to help me with my training this year so that I can get quicker at the 5k distance. Of course this means that I’ll actually have to run consistantly throughout the week, eat better, and get more rest. This is how my week of training went:

1/3      Bike 19 mi
             1 hr Strong class

1/4      2 mile warm up 
             8 x 200 @ :36ish pace
             8 x 400 recovery
             1 mile cool down

1/5      Bike 19 mi
             
1/6      Bike 19 mi
             1 hr Pilates

1/7      Run 6.4 mi  (9:00 pace)

1/8      OFF

1/9      Run 5 mi (9:15 pace)
              Swim (20 mins)
              Bike (21 mi)

Totals:      78 mi Bike
                    17.4 mi Run
                    20 min Swim
                    2 hour XT (weights & pilates)
         

I also get to have some fun on Jan 29th… I am going to run the 200m at the IWU Titan Open. Who knew they let old people run at the local track meets 🙂 This will probably be one of the most exciting races for me this year, I can’t wait!!