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Road to the 5 minute MIle
5/8/23
Sleep-6.5 hours Mileage, aerobic run 5 miles 1-7:19 2-8:09 3-8:17 4-8:31 5-7:32 4x strides+ drills Corework 100 crunches 70 pushups 6 in above the ground (35 secs) Russian twists (35 secs) Bycicle kicks (35 secs) Butterfly kicks (35 secs) Recovery before bed Stretching, rolling out Nutrition Breakfast- piece of bread with peanut butter and honey Lunch- dunker, tator-tots, apple slices, raisins, water Dinner- beef? With beans, rice, water 5/9/23 Sleep- 7 hours Mileage, aerobic run 4.3 miles 1-7:16 2-8:28 3-8:34 4-9:35 .3-9:04 4x hill strides+drills Corework 100 crunches 50 push-ups 6 in above the ground(35sec) Minute plank Russian twists (35 sec) Bicycle kicks 35 secs Butterfly kicks 35 secs Recovery before bed Stretching, rolling out Nutrition Breakfast- Piece of bread with honey and peanut butter, bannna Lunch- Mac and cheese, chips, apple slices, strawberries, raisins, water Dinner- rice with corn, beef, orange, water 5/10/23 Sleep- 6 hours Mileage, aerobic run 3.3 miles 1-6:06 2-6:41 3-7:59 .3- 8:30 2x strides, Drills Corework 100 crunches 35 pushups 6 in above the ground (35 sec) Russain twists (35 sec) Butterfly kicks ( 35 sec) Recovery before bed Stretching, rolling out Nutrition- Breakfast- banana, spoon honey, peanut butter, water Lunch- dunker, potato wedges, apple slices, strawberries, raisins, water Dinner- sandwich with ham, turkey, provolone cheese, orange, water 5/11/23 Sleep- 6.5 hours Mileage, aerobic 4 miles 1-7:26 2-7:55 3-8:09 4-8:09 4x strides+ drills Corework 100 crunches Recovery before bed Stretching,rolling out Nutrition Breakfast- donut, banana, spoon of honey Lunch-chicken strips, bannna, raisins, apple, water Dinner- Grilled chicken, rice, orange, water 5/12/23 Sleep- 7.5 hours Mileage, aerobic run 1.5 miles 1.-7:58 .5-8:00 2x strides+ drills Corework 100 crunches 25 pushups 5k Tommrow!!!!! Goal is to break 20, never ran on this course but keeping hopes high! Recovery before bed Stretching, rolling out Nutrition- Breakfast- banana, peanut butter, honey Lunch- cheese sticks, raisins, apple slices, water Dinner- chicken pozole soup 5/13/23 Sleep- 6 hours Mileage, aerobic run 7 miles 1.4 mile warmup- 7:30 pace warmup, 4x strides 5k!- 1-6:05 2-6:34 3-6:55 .1-6:00 .5 mile cooldown- 10:06 pace 2 mile recovery run- 9:46 mile average Reflection! 3rd place placement! Hardest course I’ve ever ran, we pushed through though! Last race of track season, great way to see where I’m at before xc season. ON TO A 2 week break! 5/14/23 REST DAY WEEK 12 REFLECTION Mileage- 24.40 miles Great way to end of the track season with a hard 5k! Had a great season, learned a lot, made stronger relationships, had PR’s! So ready for xc season and pumped to start training. gonna take a 2 week break to let body and mental recover ( even though I don’t really want to!)
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5/1/23
Sleep- 7 hours Mileage, aerobic run 3.5 miles 1-7:26 2-8:28 3-8:39 .5-7:39 4x strides+ drills 1st day of the month! Meet tomorrow!! Running the 2-mile goal is 11:40 Corework 100 crunches 50 pushups recovery before bed stretching, rolling out Nutrition Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Chicken strips, bread, potatoes wedges, raisins, water Dinner- Chick-fil-A, sandwich, banana, water 5/2/23 Sleep- 7 hours Mileage,anaerobic 4 miles 1- 6:56 2-5:44 3-5:58 4-9:58 MEET DAY 2-mile~ 11:40! 20 seconds faster than I wanted No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter Lunch- Spaghetti, bread roll, banana, raisins, water Dinner- Mini box of pizza, raspberries, banana, yogurt, water 5/3/23 Sleep- 7 hours Mileage, aerobic 5 miles 1-7:39 2-8:33 3-8:43 4-8:56 5-8:05 4x strides+ drills Feeling sore from the 2 mile but It’s a good type of sore Corework 100 crunches 70 pushups 6 in above the ground(35 sec) Russian twists (35 sec) Bicycle kicks( 35 secs) Butterfly kicks (35 secs) Nutrition Breakfast- Piece of bread with peanut butter and honey, water Lunch- Pizza, mashed potatoes, raisins, banana, water Dinner- Sandwich with ham, turkey, provolone cheese, lettuce, tomato, banana, water 5/4/23 Sleep- 5.5 hours Mileage, aerobic/ anaerobic 4.5 miles 1-7:05 2-8:21 3-8:03 4-8:20 .5-9:00 Workout?! Mile WU, 2 mile easy, 4x 150m, mile CD 2x strides+ drills Legs feeling better excited for mile Saturday! Corework 100 crunches 60 pushups Minute low-plank 6 in above the ground (35 sec) Russian twists (35 sec) Bicycle kicks( 35 sec) Butterfly kicks (35 sec) Recovery before bed stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Chicken strips, bread, apple slices, raisins, milk, water Dinner- Chicken fajitas with rice, yogurt with raisins, water 5/5/23 Sleep- 7 hours Mileage, aerobic 3.1 mile 1-7:53 2-8:17 3-7:06 .1-11:43 4x strides+drills MEET TOMORROW, feeling ready for this mile!~ it’s not about the end goal its about the journey~ Mr. Vaugn Corework 50 crunches Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter, banana, water Lunch- Dunker, potato wedges, raisins, water Dinner- Rice, chicken fajitas, water 5/6/23 Sleep-8 hours Mileage, aerobic 3.1 miles 1- 8:00 2-5:23 3-9:01 MEET DAY! PR by a second! Was aggressive 2nd lap payed the price by the 4th lap, good lesson, meets are over but, might do a mile trial with a pacer to get sub 5:20 i know I can do it! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Egg and cheese bagel, banana, water Lunch- Italian 6 inch sub, water Dinner- Ham, mash potato, salad, banana pudding, water 5/7/23 REST DAY WEEK 11 reflection Mileage- 23.33 miles Great way to end sophomore year! This is fueling my motivation for cross country season, made lots of good friendships and learned a lot which at the end of the day is what truly matters. This isn’t over quite yet though……. 4/24/23
Sleep- 7 hours Mileage, anaerobic run 4 miles 1-6:18 2-5:08 3-8:00 4-10:51 4x strides drills WORKOUT! 3x400m (75,76,78), 3x300m, 3x200m, 3x100m Felt amazing, legs felt refreshed and hit this workout hard! Corework- 100 crunches 50 push-ups 6 in above the ground (35 sec) Bicycle kicks (35) Recovery before bed Stretching, rolling out Nutrition- Breakfast- piece of bread with jelly and honey, water Lunch- chicken, bread, raisins, water Dinner- Chick-fil-A sandwich, cookie, water 4/25/23 Sleep- 6.5 hours Mileage, aerobic run 4.3 miles 1-8:26 2-8:28 3-8:48 4-8:43 .3-11:11 4x strides drills Corework 100 crunches 100 pushups 6 in above the ground (35 sec) Flutter kicks (35 sec) Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with ham and jelly, banana, water Lunch- Mac and cheese, bread, chips, raisins, banana water 4/26/23 Sleep- 7 hours Mileage, aerobic 3.5 miles 1- 7:22 2- 8:31 3-9:00 4x strides drills Corework 50 crunches 25 pushups MEET TOMORROW!! Feeling good and wanting a PR Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with honey and granola, banana, water Lunch- Dunker, mash potatoes, raisins, banana, water Dinner- Six inch subway sub, black forest ham, provolone cheese, lettuce, tomato, spinach, banana, water 4/27/23 Sleep- 7 hours Mileage, anaerobic 4.8 miles 1- 6:30 2- 8:20 3-8:06 4-9:20 .8- 9:00 Meet got canceled, workout today instead Fartlek 60 sec on 75 sec recovery jog, in Pouring Rain! Bummed yet another meeting has been canceled but just inspiration for conference! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, donut, water Lunch- Dunker, mash potatoes, raisins, water Late lunch- Banana, 2 granola bars 4/28/23 Sleep- 14 hours!! Mileage, aerobic 5 miles 1- 8:08 2- 8:21 3-8:39 4-8:58 5-8:26 4x strides drills Went to bed at 6 pm woke up at 8, idk how that happened Corework- 100 crunches 50 pushups Nutrition Breakfast- Frosted flakes, banana, water Light lunch- Banana with peanut butter Dinner- Pepperoni pizza, water 4/29/23 Sleep- 7 hours Mileage, anaerobic run 4 miles 1-5:54 2-7:25 3-8:58 4-8:43 WORKOUT!!!! 600m(1:50 seconds), 400m(68 seconds), 200m(30 sec) 2 mile cooldown, felt great and hyped for conference meet! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter, banana, water Lunch- Chicken noodle soup, water Dinner- Sandwich with ham, turkey, lettuce, tomato, provolone cheese, water 4/30/23 Sleep- 8 hours Rest day Corework and recovery before bed WEEK 10- Reflection Mileage- 25.55 miles Good week with workouts not so good for meet. Not seeing this as a negative just a setback for a Major comeback!! I'm doing the 2-mile next meet so that's exciting. 4/17/23
Sleep- 6.5 hours Mileage, Anerobic run 4.5 miles 1- 6:12 2- 5:21 3- 5:38 4- 9:02 .5- 10:24 Corework- 100 crunches 100 pushups 6 in above the ground (35 sec) Russian twists (35 sec) Bicycle kicks( 35 sec) Flutter kicks (35 sec) Recovery before bed Stretching, rolling out Nutrition- Breakfast- Pop tart, banana, water Lunch- Chicken strips, bread, potatoes wedges, water Dinner- Barbeque, mac and cheese, browny, water 4/18/23 Sleep- 7 hours Mileage, aerobic run 4.5 miles 1-7:50+ 2-8:36 3-8:51 4-8:53 4x strides+ drills, very easy, race thursday! Corework- 100 crunches 70 pushups 6 in above the ground ( 35 sec) Russian twists( 35 sec) Butterfly kicks ( 35 sec Recovery before bed stretching, rolling out Nutrition- Breakfast- Sandwich with peanut butter and honey Lunch- Spaghetti, bread, banana, water Dinner- Moms boiled chicken legs, rice, banana, yogurt with gronola, water 4/19/23 Sleep- 5 hours Mileage, aerboic run 3.5 miles 1-8:24 2-8:44 3- 8:36 .5- 7:46 4x strides + drills RACE TOMORROW, depending on how I feel may or may not race. Corework- 50 crunches 25 push ups Recovery before bed Stretching, rolling out Nutrition- Breakfast- Peanut butter and honey sandwhich, banana, water Snack- Slice of bread with peanut butter and honey, bannna, gronola Late Lunch- Footlong sub from subway, forest ham, parmelone cheese, lettuce, tomatoe, mayanase, cookie, sprite Dinner- Yogurt with gronola, water 4/20/23 Sleep- 6 hours Mileage, aerobic/anerobic 4.25 miles 1-7:41 2-5:35 3-9:58 4-10:03 RACE DAY Hot, lack of sleep, stress= No Bueno Didn’t do terrible but keeping our head up for the next meet! No Corework Recovery before bed Nutrition Breakfast- Peanut butter and honey sandwich, water Lunch- Chick fil-a Deluxe sandwich, fries, milkshake Dinner- Chicken, rice, lettuce, tomato 4/21/23 Sleep- 7.5 hours No mileage Wasint able to run today so I'll treat this week as a down week on mileage for recovery No Corework Played basketball for an hour Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with honey, water Lunch- Dunker, potato wedges, raisins, water Dinner- Flour tacos with tomatoes, lettuce, cheese, water 4/22/23 Sleep- 5 hours No mileage At a church retreat and decided to be with people and enjoy the time i’m with them Played basketball for an hour Corework 100 crunches 30 push-ups Recovery before bed stretching, rolling out Nutrition- Breakfast-Donut, piece of bread with peanut butter, water Lunch- Pizza, brownie, cookie, banana, sprite, water Dinner- Cook out tray, double cheeseburger with lettuce and tomato, fries, water 4/23/23 Sleep- 6 hours Mileage, aerobic 4 miles 1-8:18 2-8:31 3-8:43 4-8:31 4x strides drills Corework 100 crunches 50 push-ups Recovery before bed Stretching, rolling out Nutrition Breakfast- Peanut butter and honey sandwich water Lunch- Moe’s burrito, chicken, cheese, black beans, lettuce Dinner- Pepperoni pizza, raisins WEEK 9 reflection Total mileage- 20 miles Down week, knee was acting up when i walked around but not when I ran so I took two days of to let it rest. Busy week with school and club events so sleep schedule wasn't to hot but we pushed through and hitting next week hard! 4/10/23
Sleep- 6.5 hours Mileage, aerobic run 6.2 miles 1- 7:10 2- 7:55 3- 8:20 4- 8:28 5-8:39 6-7:25 .2-11:25 4x strides+ drills Corework 100 crunches 50 pushups, 6 in above the ground (35 sec) Russian twists (35 sec) bicycle kicks (35 sec) Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, water Lunch- Chicken strips, bread, raisins, tater tots, water Dinner- Footlong sub with ham, lettuce, tomatoes, water, cookies, water 4/11/23 Sleep- 7 hours Mileage, aerobic run 5 miles 1- 7:10 2- 7:55 3- 8:20 4- 8:28 5- 8:39 6- 7:25 .2- 11:25 WORKOUT!!!!! 2x 600m~ 400m clocked in 80 sec 3x 400m~ 80 seconds or faster 3x300m 3x200m 3x100m Hard 400m~ 71 seconds Legs felt great, we are getting faster slowly but surely, Grind is paying off! Corework- 100 crunches 50 push ups Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, water Lunch- Mac and cheese, bread, chips, banana, water Dinner- Torta~ mexican sandwich, egg, mashed beans, orange, water 4/12/23 Sleep- 7 hours Mileage, aerobic run 1- 7:48 2-8:44 3-9:00 4-9:06 .5-8:11 4x strides + drills Legs felt tired, kept it real easy today Corework 100 crunches 100 pushups 6 in above the ground (35 sec) Russian twist (35 sec) Bicycle kicks ( 35 sec) Butterfly kicks (35 sec) Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, water Lunch- Mac and cheese, bread, banana, water Dinner- Tacos dorados with chicken and lettuce, banana, raspberries, water 4/13/23 Sleep- 6.5 hours Mileage, anaerobic run 5 miles 1- 7:24 2- 6:04 3- 6:17 4- 8:46 5- 10:07 WORKOUT 4x400m (77,78,80,79) 12x200m, kept around 35-37 seconds for reps 2 partners would be at 200m and 400m line, I would run 200m pass on the invisible batton and my rest would be how fast my 2 teammates went. Body feeling stronger, corework has been helping with my arms and stretching helps my soreness Corework 100 crunches 25 pushups Recovery before bed Stretching, rolling out Nutrition- Breakfast- Bannan with peanut butter, bojangles sausage biscuit Lunch- Chicken strips, bread, frozen fruit, chips, water Dinner- Sandwhich with ham, lettuce, tomato, bannna, raspberries, water, gummy bears 4/14/23 Sleep- 6.5 hours Mileage, aerobic run 4 miles 1- 7:47 2- 8:33 3- 8:44 3- 8:18 MOUNTAIN RUN~ uphill for 75% of this run Corework 100 crunches 50 pushups Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Pizza, potato wedges, frozen fruit, water Dinner- Pepperoni pizza, water 4/15/23 Sleep- 6 hours REST DAY Ankle felt very sore and decided to enjoy day with friends Walked 3 miles around downtown Boone Recovery before bed Stretching, rolling out Nutrition Breakfast- Waffles, syrup, milk, water Lunch- Jelly and peanut butter sandwich, trail mix, water Dinner- Lasagna, salad, Hawaiian punch, water 4/16/23 Mileage, aerobic run 7.5 miles 1- 8:11 2- 8:21 3- 8:32 4- 9:01 5- 9:00 6- 8:22 7- 8:24 8- 4:35 LONG RUN!! Legs felt a whole lot better then yesterday, kept it easy sense we have a workout tomorrow Corework 100 crunches 50 pushups Recovery before bed Stretching, rolling out Nutrition- Breakfast- Captain crunch, peanut butter and jelly sandwich, water Lunch- Burrito, lettuce, tomato, rice, water Dinner- Sandwich with lettuce, tomato, provolone cheese, ham, turkey, water WEEK 8 Reflection mileage- 32.3 miles Steadily increasing mileage and body’s handling it well! Race next week and mile goal is sub 5:20! Issue this week is sleep routine has been garbage but core work has been more consistent Week 7 Reflection
Total mileage- 32 miles 2 workouts, 3 easy/moderate runs, 1 long run Consistent with core work, stretching and tried a new hip mobility routine video Ate pretty well and tried to eat my vegetables to get big and strong Things are heating up and I feel like I’m getting faster, and making improvement! The goal for mileage next week is 32-35 miles 3/27/23
Sleep- 7 hours Mileage aerobic run 5.5 miles 1-7:13 2-8:06 3- 8:37 4-8:53 5-9:09 .5-7:00 4x strides + drills Corework 100 crunches 60 pushups 10 pull-ups 6 inches above the ground (35 sec) Russian twist (35) Nutrition- Breakfast- Piece of bread with peanut butter, honey, banana, water Lunch- Chicken, bread, raisins, water Dinner- 20 chick fil-A nuggets, mixed fruit, cookie, water 3/28/23 Sleep- 7 hours Mileage, anaerobic run 3.6 miles 1-5:58 2-5:17 3-10:12 .6 10:03 Workout!!!! 5x400m relay with teammate[ teammate runs 400m and your rest is their time] 3x200m 400 times~ 73,78,80,78,75 200 pace around 4:30 Race in two days, that mile PR is coming! Corework 100 crunches 50 pushups 1-minute plank 6 in above the ground (35 sec) Russian twists ( 35 secs) Recovery before bed Stretching, rolling out Nutrition- Breakfast - Piece of bread with peanut butter, honey, banana, water Lunch- Mac and cheese, chips, raisins, water Dinner- Chicken with potatoes, corn, and peas, rice, strawberries, water 3/29/23 Sleep- 6.5 hours Mileage, aerobic run 3.5 miles 1- 8:02 2- 8:42 3- 8:15 .5- 8:50 4x strides+ drills Super easy, Race day tomorrow!! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Spoon of honey, yogurt with granola, banana, water Lunch- Dunker, raisins, juice, water Dinner- Chicken with potato and corn, rice, strawberries, water 3/30/23 Sleep- 7 hours Mileage, anaerobic/aerobic run 3.1 miles 1- 7:46 2-5:22 3- 8:48 MEET DAY!! 6 second PR! Legs felt great and very happy about my time, I have a month period without meets so it's time to lock in! No Corework Recovery before bed Stretching, rolling out Nutrition Breakfast- Piece of bread with peanut butter and honey, donut, water Lunch- Chicken, bread, raisins, banana, water Dinner- Strawberry protein shake, banana, yogurt with granola, cookie 3/31/23 Sleep- 7 hours Mileage, aerobic run 4.3 miles 1- 8:36 2-8:48 3-8:55 4-8:51 .3- 8:56 4x strides + drills Corework 100 crunches 50 pushups 6 in above the ground 35 sec (2x) Russian twist 35-sec Recovery before bed Stretching, rolling out Nutrition- Breakfast- Two packets of oatmeal, banana, water Lunch- Mac n cheese, bread, raisins, mash potatoes, candy, water Dinner- Sandwich with lettuce, tomato, ham, cheese, doritos, water 4/1/23 Sleep- 9 hours Mileage, aerobic run 8.1 miles 1- 8:11 2- 8:18 3-8:15 4-8:34 5-8:41 6-8:15 7-9:19 8-8:37 .1-12:08 4x strides+ drills Encounter with a pitbull, very fun! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter, spoonful of honey Lunch- Egg, ham, and cheese bagel, strawberries, water Dinner- Quesadilla, with lettuce and tomato, rice, beans, banana, water Week 6: reflection Mileage- 28.2 miles Awesome week of running, one step closer to our goal, PR of 7 seconds in the mile and core work is getting more consistent Time to buckle down and focus on this one month period of break between meets Going to attempt to average 30-35 miles this next 4 weeks! 3/20/23
Sleep- 7 hours Mileage, anaerobic run 4.5 miles 1-6:07 2-5:29 3-6:00 4-9:23 .5- 8:20 Workout! 3x 400m ( 75,80,80) Mile- 5:30 3x 300m, 3x 200m Good hard effort, and feeling ready for the first-mile race at tabor Thursday! Corework 100 crunches 50 pushups 35 sec 6 inches above the ground, 35 sec Russian twists 35-sec bicycle kicks Recovery before bed Stretches, rolling out Nutrition- Breakfast - a piece of bread with peanut butter and honey, banana, water Lunch- chicken, bread, banana, raisins, water Dinner- pizza, raisins, water My diet has been brutal, I’m fixing it 3/21/23 Sleep- 7 hours Milieage, aerobic run 5.1 miles 1-7:36 2-8:18 3-8:09 4-8:36 5-9:31 .1- 11:13 8x hill strides, drills Corework 100 crunches 50 pushups 15 pull ups 35 sec 6 inch above the ground (x2) 35 sec russian twistis 35 sec bicycle kicks Recovery before bed Stretches, tried new stretches for shins, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Chicken, bread, raisins, banana, water Dinner- Sandwich with ham, turkey, cheese, tomatoe, bannnan, water 3/22/23 Sleep- 7 hours Mileage, aerobic run 3.2 miles 1- 7:37 2- 8:55 3- 8:31 .2- 6:32 Nice and easy run, 1st meet tomorrow!! Goal- 5:20! Core work 50 crunches 50 pushups Minute plank 35 sec russian twists 35 sec 6 in above the ground Nutrition- Breakfast- Piece of bread with peanut butter and honey, water Lunch- Mac’n cheese, raisins, bread, water Dinner- Sandwich with ham, turkey, cheese, tomato, banana, grapes, water 3/23/23 Sleep- 7 hours Mileage, anaerobic/aerobic run 3 miles 1- 7:30 2- 5:28 3-8:35 1st meet!!! PR of 10 seconds, crossed the finish line feeling like I could have done better. I gotta work on pacing better but all around a great race! No Corework Recovery before bed Stretching, rolling out Nutriton- Breakfast- Piece of bread with peanut butter and honey, water, banana, chicken biscuit Lunch- Chicken, bread, raisins, water Dinner- Chick-fil-A deluxe meal, cookies and cream milkshake 3/24/23 Sleep- 7.5 hours Mileage, aerobic run 3.5 miles 1- 7:19 2-8:33 3-8:51 .5-7:55 Strides+ drills No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, water, banana, Lunch- Dunker, raisins, banana, water Dinner- 5 pepperoni pizzas, water, banana, Meet tomorrow!! 3/25/23 Sleep- 8 hours Mileage, anaerobic/aerobic run 3.5 miles 1- 7:51 .5- 2:30 2- 8:05 3-7:58 .5- 8:00 2nd meet of the season! 4x800m relay, crossed the line feeling like I should have kicked it more, good learning experience PR coming soon! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- 2 pieces of bread, 1 with peanut butter and honey, 1 with peanut butter and jelly, banana, water Lunch- Footlong subway sub, forest ham, American cheese, lettuce, tomato, spinach Dinner- 4 tacos with meat, banana, water 3/26/23 Sleep- 8.5 hours Mileage, aerobic run 2.55 miles 1-8:34 2-8:48 .5-7:41 4x strides, drills Light recovery run Corework 50 crunches 50 pushups 2x 6 in above the ground Recovery before bed Stretching, rolling out Nutrition- Breakfast- Two oatmeal packets, banana Lunch- Burrito with egg and cheese, rice, orange Dinner- Sandwich, lettuce, tomato, cheese, ham, turkey, orange water Week 5: Reflection Mileage- 25.5 Two races of the season wrapped up! The 1600m and 800m was great, learning how to pace better when to kick, and form Mileage down because of races but it’s allowing more recovery. All around an amazing week, but I need to get more consistent with core work 3/13/23
Sleep- 6.5 hours Mileage, anaerobic run 5.5 1- 5:59 2-7:20 3-7:15 4-8:12 5-7:39 .5-9:17 Workout !- 1k, 800m, 600m, 500m, 400m, 300m, 200m, 100m, jog next rep recovery The pacing was awesome feeling more vital and I’m getting closer and closer to my rival Aric B No core work Another Workout! Roller bladder for an hour and a half, legs are in shambles Recovery before bed Stretching and rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Chicken stripes, bread, banana, raisins, juice, water Dinner- Chick-fil-A deluxe sandwich, Large fries, sprite, Chick-fil-A sauce 3/14/23 Sleep- 5 hours and 40 min Mileage, aerobic run 3 miles 1- 8:36 2-8:13 3-9:03 My peroneal( muscle around the ankle) felt very sore from workout and roller skating so I kept it very easy. Corework 100 crunches 60 pushups 35 seconds 6 inches of the ground 35 seconds Russian twists Recovery before bed Stretches, additional stretches on my peroneal, rolling out Nutrition- Breakfast- Piece of bread with peanut butter and honey Lunch- mac and cheese, banana, raisins, juice, water Dinner- sandwich with ham, turkey, lettuce, tomato, yogurt with granola, water 3/15/23 Sleep- 7.5 hours Mileage, anaerobic run 4 miles 1- 5:59 2-5:14 3- 5:19 4- 7:31 Workout!!! 4x4 (90 sec rest) 4x3( 100m walk rest) 4x2( jog 200m rest) Felt amazing and ran some of the fastest reps i’ve ever ran 75 sec 400m pace is feeling better and better which is crucial for my goal No core work Recovery before bed Rolling out and stretching Nutrition- Breakfast- Piece of bread with peanut butter and honey, water Lunch- Dunker, raisins, bannan, mash potatoes, juice, water Dinner- Quesadilla with chicken and lettuce, water, 3/16/23 Sleep- 6.5 hours Mileage, aerobic run 5.5 miles 1- 7:30 2- 8:29 3- 8:18 4- 8:39 5-8:58 .4- 9:56 8x hills with jogging rest + strides No Corework Recovery before bed Rolling out, stretching Nutrition Breakfast- Donut, banana, water Lunch- Chicken, bread, banana, raisins, juice, water Dinner- Burger with tomato and raisins, chicken nuggets, fries, ranch, sprite, raisins Ate terribly today! 3/17/23 Sleep- 7.5 hours Overslept and missed the bus! Mileage, aerobic runs 3.25 miles 1-8:06 2-8:29 3-8:48 .2- 9:29 Strides, drills Corework 100 crunches 60 pushups 35 sec 6 inches above the ground 35-sec Russian twists Recovery before bed Rolling out, stretching Nutrition- Breakfast- Piece of bread with peanut butter and honey, banana, water Lunch- Chicken, bread, raisins, banana, juice, water Dinner- Pepperoni pizza, ranch, water, banana, 3/18/23 Sleep- 7 hours Mileage, aerobic run 10.1 miles 1- 7:59 2-8:21 3-7:58 4-8:00 5-7:52 6-8:00 7-8:05 8-8:23 9-8:33 10-7:53 .1-9:35 Strides+drills Felt amazing and didn’t feel like I was going too hard/fast throughout the run! No Corework Recovery before bed Stretching, rolling out Nutrition- Breakfast- Piece of bread with peanut butter, honey, banana, and water Snack- Yogurt with granola Lunch- Cheeseburger, fries, water Dinner- Sandwich with ham, cheese, lettuce, tomato, and water Week 4: Reflection Total Mileage- 31.2 miles Workouts and upping up mileage have been paying off! Going to try to keep 30 miles per week up for the next month The first race is next week so I’m going to get time to work off! I need to get more consistent with core work and sleep, besides that thankful for another great week! 3/6/23
Sleep- 5.5 hours Mileage, aerobic run 4.36 miles 1- 7:30 2- 8:21 3- 8:51 4- 8:41 .36- 6:08 4x strides, drills Core work with sprinters 100 crunches 50 push ups Recovery before bed Rolling out, stretches Nutrition- Breakfast- Piece of bread with peanut butter, banana, water Lunch- Chicken, bread, raisins, water Dinner- Burrito with chicken, coleslaw, water 3/7/23 Sleep- 7 hours Mileage, anaerobic run 5 miles 1-5:59 2-5:34 3-5:41 4- 6:20 5-9:30 Workout! 6 sets of 500 meter 90-sec rest/walk 100 meters, 300 meters 90-sec rest Felt great and 5:20 pace is feeling easier and more efficient Core work 100 crunches 50 push ups 35 sec 6 inch above the ground (2x) 35 sec butterfly kicks 35 sec Russian twists Recovery before bed Rolling out, stretches Nutrition Breakfast- Slice of bagel with peanut butter, banana, water Snack- 2 whole grain pop tarts, raisins, graham crackers Lunch- Chicken, bread, half of banana, raisins, juice, water Dinner- Sandwich with lettuce, tomato, cheese, ham, yogurt, water 3/8/23 Sleep- 7 hours Mileage, aerobic run 5.2 miles 1–7:25 2-8:00 3-8:28 4-8:39 5-7:49 .2-9:54 4x strides, drills No core work Recovery before bed Rolling out, stretching Nutrition- Breakfast- Slice of bagel with peanut butter, banana, water Snack- 2 whole grain pop tarts, raisins, graham crackers, water Lunch- Dunker, raisins, banana, juice, water Dinner- 5 slices of pizza, water, raisins, tangerine 3/9/23 Sleep- 5.75 hours Mileage, anaerobic run 5.10 miles 1-6:20 2-5:45 3-5:59 4-9:56 5-9:04 .1- 9:53 Workout! 4x400 meters, (78,80,80,90) (90 sec rest), Hard mile, (5:45), 400m (75), 300m, 200m, 100m Felt great during the mile, and I’m starting to get better at pacing myself on 400m, all around great workout, and it was hard but we got it done! Core work with sprinters 100 crunches 50 push ups Recovery before bed Rolling out, stretching Nutrition- Breakfast- Donut, raisins, tangerine, water Snack- Raisins, Graham crackers Lunch- Chicken, bread, raisins, milk, water Dinner- Grilled chicken, rice, beans, tangerine, water 3/10/23 Sleep- 11 hours Mileage, aerobic run 4 miles 1-8:17 2-8:28 3-9:04 4-9:17 Drills No core work Didn’t eat enough and hydrate well enough Recovery before bed Rolling out, stretching Nutrition Lunch- Egg and cheese bagel, banana, water Pre-dinner- Bagel with peanut butter and honey water Dinner- Sandwich with cheese, ham, lettuce, tomato, yogurt with granola, banana Post dinner- Gummy worms 3/11/23 Sleep- 8.5 hours Mileage, aerobic run 8.1 miles 1-7:36 2-7:48 3-7:53 4-8:00 5-8:17 6-8:20 7-8:21 8-7:52 .1- 9:02 4x strides + Drills Core work 100 crunches 50 push ups Wanted to push myself on this long run, the day before I was very dehydrated and that run was awful, had to come back with a bang! Recovery before bed Rolling out, stretches Nutrition- Breakfast-Piece of bread with peanut butter and honey, banana, water Lunch- Two quesadillas, yogurt with granola, banana, water Dinner- Crunch wrap, taco, Mountain Dew Baja Blast Week 3- Reflection Total mileage- 31.6 miles Amazing week of running! Seeing improvements in workouts by keeping harder paces for longer Being more consistent with core work, strides, and drills Using the 10% rule when it comes to increasing mileage ( adding 10% of the past week of mileage to increase to a higher mileage) Only flaw that comes up is sleep needs to start being more consistent |
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