17 days later!!!

I am bad at this blogging thing. I can't believe it has been 17 days since the last post. The training has been going extremely well since the last post. I have done 4 track workouts and paced my top runner on the women's team in her 3K time-trial. I have definitely learned to be more patient with this comeback and train where I am at and not where I was before the string of bad luck. I am gaining more confidence with each workout. Mileage has been consistent around 65 miles a week.

Some of the workouts:
3 x 800 -600-200 (800'a @ 2:47(84 sec rest) 600 @ 2:00 (80 sec rec) 200's at 37 - 400 jog
3000 Time Trial - pacing top female on team - 10:25 (felt smooth - consistent 84's)
7 x 1000 tempo - 3:35 with 1:00 rec
8 x 800 @ 5K pace w/2:00 rec - 2:45 avg
4 x 800 -600-200 (800'a @ 2:49(84 sec rest) 600 @ 2:01 (80 sec rec) 200's at 35 - 400 jog
800's supposed to be 5K pace/600's 3K pace/ 200's mile pace

I will do better to keep it more up dated. It is winter break so I have more time to work on this and my running.

Happy Holidays

END OF WEEK 1

The first week was a solid week. Great workout early in the week and a solid workout on saturday. I did 8 x 800 @ 10K pace with 2:00 recovery. I averaged 2:49-50. It felt smooth and relaxed. Calves were a little tight from workout on thursday. I ran and easy 9.25 miles today giving me a total of 61 miles for the week. I plan on keeping it about 60-65 through december. 3000 meter time-trial later this week. The middle-distance and distance team reports back to track practice this week.

6 x1000 @ 5K pace - 2:00 recovery

The first workout of the comeback is done and I feel good about it. I did 6 x 1000 @ 5K pace with 2:00 recovery (jogged a slow 200 in that time). I estimated that I might be in 17:15-20 shape at this point so went into workout trying to hit 3:28-29 per 1000. The first was a little slow at 3:32 but I ran that one on feel and did nit check any splits. The next one I made a concerted effort to check a couple splits and it felt smooth and hit 3:27. The next two were in 3:25 and felt better than the 3:27. The last two were in 3:24. Felt much better as the workout was progressing. I know not all days will be this good but it was a great start to this training cycle. It has been a very good week thus far. For the week so far: 34.5 miles.

3 Days in....

Training so far this week has been great with the first track workout coming tomorrow. I have made a more concerted effort to do my dynamic stretches and drills following each run. I have also got back into my medicine ball workout routine that really helped during the summer. It is also good to have a lot of the cross-country runners returning to practice to get ready for the indoor season. They always keep me motivated. I will be running a 3000 meter time trial next week with them as it always motivates them when they can run against me. Now I just need to start doing my strides several times a week. I am even trying to eat better (it must be getting serious now). I will be back to let you know how track session goes. Next race may be December 28th - 5 miler.

Here we go

Well, I have finally been healthy for over a year now. I have been able to get some good mileage and some good workouts but not many opportunities to race. The few races I have done I felt physically ready but mentally have not been prepared. I started this blog to keep me motivated and get ready to drop some fast time in 2010. I have no excuses as I have access to an indoor and outdoor track and I am able to run with my teams. I am the Head Cross-Country/Track & Field Coach at Susquehanna University. As I figure out a race schedule I will post it on here and keep a record of workouts. Tomorrow, all the fun begins.