Week 3 11/26-12/2

Well it was one of the weirdest weeks of weather ever. The first three days had highs of about 70, then 12 hours after our Wednesday run it was 40 degrees colder and sleeting for the rest of the day. We even had to run a workout on 6 inches of icy snow. I ended up running 48 miles in 4 days and a 90 minute pool workout.

11/26 - Recovery Day. Returned to Rolla.

11/27 - First day back running with the team. We had to do field drills for about a half hour before the run finally began, but I’m going to have to get used to them. It was supposed to be a 5-6 mile run, but Joffroi, Tom, and I decided to do the entire Lions Club loop, and adding on the run too and from practice it ended up being over 9 miles. It was nice to run with the team, because we were able to run fast without having to put in as much effort as on a solo run.

Total 9.5 miles. 60 minutes

11/28 - I think coach was trying to kill us today. Not only was our workout really hard, but we had an extra 5 miles added onto it with the warm up and cool down. We ran 3 miles at 5:30 pace on a minute recovery, then two minute jog and a quarter at 63. After the quarter we had two minutes to jog back down to mile loop and repeat the whole thing 2 more times for a total of 9 miles and 3 400’s. It was really hard to settle back into pace on the first mile after each time on the track, but I managed to be at pace or under on every one. The mile splits were 5: 16, 30, 30, 26, 28, 26, 29, 29, 27, and the 400’s were 62, 63, and 63. I was still feeling decent when we got done with the last quarter, but really tired then coach said we had a three mile cool down which killed me. I was completely out of energy by the time that ended. The workout was 1 hr 50 mins from start to finish and I was at practice for a total of 3 hours.

Total 16 miles, 110 minutes

11/29 - Well today was supposed to be a recovery run and it did start out really slow, but turned into anything but recovery by the end. Once we started hitting hills the pace picked up a little bit every mile and we attacked them like crazy. By the end of our run we were going way under 6 minute mile pace, but my legs seemed to feel a lot better after the run than before.

Total 10 miles, 61 minutes

11/30 - Snow and ice made it impossible to run or get to the pool.

12/1 - For some reason coach thought it would be smart to do a workout today despite the fact that there was no footing on the sprints. We ran a mile on mile loop for our warm up which wasn’t too bad, then went up to the track. The first set was 15 laps jogging the turns and sprinting the straights. It was almost impossible to run fast because every other step your ankle would twist out underneath you from uneven footing. After the 15 we ran mile loop again then came back to the track for 10 more. Then we went for a three mile cool down, which was the best part of the run, because the roads had decent footing. It was one of the worst feeling runs I’ve ever done.

Total 11.5 miles, 88 minutes

12/2 - I started out swimming a 1650 and did it in 32:01 which is pretty good for me. Then I aqua jogged for most of the rest of the time and finished with a 50 free race against Kurt and Jamie and lost. It was a good end to the week.

Total 90 minutes