Tag Archives: North Central College

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 ūüôā Here is my training for he past 3 weeks (I’ll write separate blogs for the more exciting stuff!) :

2/28      Run  Р5.45mi easy (51:24)  Tipton Trail  36*
3/1         Run Р4.5 mi (38:00) w/u & c/d for track workout ISU hood                
                Run Р6 x 800 (3:10, 3:13, 3:20, 3:11, 3:10, 3:12) ISU track  36*
3/2        Run Р7 mi (50:19) 7:12 pace РTipton Trail 34*
3/3        OFF
3/4 ¬†¬†¬†¬†¬†¬† Run –¬†3 mi easy (26:30) w/u for race¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†
               Race  Р1 mile (6:06) North Central College Indoor Meet
3/5       OFF
3/6       Run Р15 mi long (2:24) Constitution Trail 36*
               Bike Р30 min

Weekly Totals:      Run Р38.9 mi
                                    Bike Р30 min

3/7¬†¬†¬†¬†¬†¬† Run¬† – 7 mi tempo (54:10) 7:45 pace (Ryan’s Hood) 34*
3/8       Run  Р3 mi (28:00) w/u, c/d for track workout РISU track 
¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Run – 4 x 800 @ 3:15 –¬†ISU track
3/9       OFF
3/10    OFF
3/11     Run  Р4.77 easy (41:08) my hood
3/12     Run  Р5 mi easy (43:34) St. Pats Loop
3/13     Run Р6.5 mi easy (58:05) w/u, c/d for race  27*
               Race Р5k (21:00) 6:47 pace PR 27*

Weekly Totals:       Run  Р31.3 mi 

3/14     Bike Р60 min
3/15     Run Р5.3 mi (45:36) ISU hood
3/16     Bike Р60 min
3/17    Run Р3 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 Р5 mi (41:05) 8:13 pace (Hill Reps) from OR to Jersey Hill
3/20   Run Р4 mi easy (38:55) w/u for tempo
              Run Р6 mi tempo (7:30, 7:20, 7:20, 7:27, 7:31, 7:28) Const. Trail

Weekly Totals:         Run  Р33.8 mi
                                       Bike  Р2 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? ūüôā Here’s a look back at my last weeks training:

2/21         Run Р5.2 mi recovery (51:35) 34* rain
                   Bike Р30 min easy

2/22        Run Р2.6 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 Р1 mi c/d easy

2/23¬†¬†¬†¬†¬†¬†¬† Run – 1 mi w/u easy –¬†29* rain
                   Run Р2 x 5k loop easy (22:50, 25:09)
                   Bike Р30 min easy

2/24         OFF

2/25         OFF

2/26         Run Р6.5 mi (56:29) 31* mist

2/27         Run Р11.2 mi Р1:36 (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 Р35.6 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!!