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Road to the 5 minute MIle
2/27/23
Sleep- 4.5 hours Mileage aerobic run 2.5 miles in the rain, was at a skills competition all day but still made some time Mileage- 1-7:10 2-7:56 .5-8:17 Core work 65 crunches 75 push ups 10 pull ups 6 inches above the ground Recovery before bed Stretches + Rolling out Nutrition Breakfast- Sausage egg and cheese biscuit, water Lunch- Chicken, mac’n cheese, lemonade cookie Dinner- Chicken tenders, biscuit, ranch, water Not the best, but wasn't home much at all 2/28/23 Sleep- 6 hours Mileage anaerobic run 4.25 miles 1- 6:12 2- 5:18 3-6:11 4-8:15 .25- 2:10 Workout- 4x400m 90 sec rest, 4x300m 100m walk rest, 4x200m 200m jog rest .5 mile warm up, mile cool-down Drills- Karaokes, backwards run, hurdle side skips Core work 65 crunches 50 push ups 1 minute plank 35 sec of 6 inch above the ground 35 sec of russian twists Nutrition Breakfast- One piece of bread with butter of peanut Snack- 2 whole grain pop tarts, raisin box, graham crackers Lunch- Chicken, bread, banana, half a box of raisins, ¼ of milk box Dinner- Sandwich with ham, cheese, lettuce, tomato, chips, water 3/1/23 Sleep- 7 hours Mileage aerobic run 5.15-mile run 1- 7:39 2- 8:08 3- 8:23 4-8:36 5-7:44 .15-9:41 drills- 4x strides karaokes, backwards run, hurdle side skips No core work Recovery before bed Stretching before bed, rolling out Nutrition Breakfast- Piece of bread with peanut butter, water Snack- 2 whole grain pop tarts, raisins, graham crackers Lunch- Dunker, milk, raisins, mash potatoes, water Dinner- Rice, beef with corn and potatoes, banana 3/2/23 Sleep- 5 hours Mileage anaerobic run 4.5 mile run 1-6:24 2-6:07 3-6:07 4-7:05 .5- 9:17 Workout- 4x800m of the track, 2x 800m on the track, 90 second rest .5 mile WU, .5 mile CD Core work 30 burpees 20 push ups Minute plank 60 crunches 35 second 6 inches above the ground, x2 35 second Russian twist Recovery before bed Stretches, rolling out Nutrition- Breakfast- Donut, banana, water Snack- 2 whole grain pop tarts, raisins, graham crackers Lunch- Chicken, bread, milk, raisins, water Dinner- Sandwich with cheese, ham, and lettuce, chips, water 3/3/23 Sleep- 7 hours Mileage aerobic run 4.5 miles 1-8:41 2-8:24 3-8:31 4-8:21 .4-7:41 Drills- 4x strides, drills Core work 50 push ups 100 crunches 1 minute plank 35 sec 6 inch above the ground (2x) Recovery before bed Rolling out, stretches Nutrition Breakfast- Banana, nature valley granola bar, water Lunch- Chicken, bread, raisins, milk, banana Dinner- Chicken, rice, lettuce, tomatoes, water 3/4/23 Sleep- 8 hours Mileage aerobic run 6.1 miles Mileage- 1-8:05 2-8:30 3-8:20 4-8:50 5-8:50 6-8:20 .1-9:53 Shins weren't feeling to hot so kept it easy and less distance Drills- 4x strides, karaokes, backwards run No core work Recovery before bed Rolling out, stretches Breakfast- Piece of bread, peanut butter, banana, honey Lunch- Peanut butter and jelly sandwich Dinner- Chicken, mac’n’cheese, slice of bread, salad, water ' 3/5/23 Rest day recovery before bed rolling out, stretches Week 2- Reflection Total mileage- 27.8 Great week of running Need to be more consistent with core work Shins weren't feeling as best as they could but they'll be fine Proud of ourselves. There are things we can improve on!
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2/20/23
Sleep- 7 hours Mileage- 5.75 miles, Anaerobic and aerobic run .5-mile warm-up 1- 6:27 2- 6:59 3-7:33 4-7:00 5-6:59 .75 CD - 8:11 Workout- 90/90 Fartlek for 30 mins with William Allard, Kept pace for hard reps around 6:00- 6:10 Core work With the sprinters 50 pushups, 80 crunches, 10 pull ups Recov before bed Stretches, rolling legs out with foam roller Nutrition Breakfast- banana, one piece of bread with peanut butter, water Snack- whole grain pop-tart, raisins Lunch- chicken strips, bread, milk, raisins water Dinner- sliders with ham, potato chips, and grapes 2/21/23 Sleep- 7 hours Mileage- 4.5 miles, slow easy run, aerobic run .5 mile warmup and .5 miles = 4x strides and drills 1- 7:22 2- 8:05 3-8:25 4-8:35 .5- 3:46 Core work 25 crunches, 25 sit ups, 30 push-ups minute plank Russian twists keeping it easy sense I have a 400 meter time trial tomorrow Recovery before bed- Stretches, rolling legs out with foam roller Nutrition- Breakfast- oatmeal packet, banana Snack- 2 whole grain Pop tarts, box of raisins and graham crackers Lunch- mac and cheese, raisins,milk, juice, bread Dinner- bowl of noodle soup with chicken, green apple, water 2/22/23 Sleep- 7 hours Mileage 3 miles, aerobic run 1- 6:06 2- 8:24 3-8:36 400 meter time trial- 65 seconds Abdomen was not feeling it and getting in lane 8 killed my sense of awareness, WE CAN DO MUCH BETTER Core work 50 crunches 25 sit ups 35 sec butterfly kicks 1 minute plank 40 pushups Recov before bed Rolling out legs with foam roller, stretching Nutrition- Breakfast-Nature Valley granola bar, banana Snack- 2 whole wheat pop tarts, raisins Lunch- pizza, milk, raisins, banana, mash potatoes Dinner- rice, corn, ground beef, half of a banana 2/23/23 Sleep- 6 hours Mileage, aerobic run 7.5 miles 1-7:28 2-8:01 3-7:50 4-7:50 5-7:47 6-8:01 7-8:35 .5 mile 4x strides, kariokies, backward run No core today Recov before bed Stretches and rolling out legs with foam roller Nutrition Breakfast- Bojangles sausage egg and cheese biscuit, raisins, water Lunch- pizza, raisins, juice, milk, Dinner- rice, corn, potatoes, ground beef 2/24/23 Sleep- 7 hours and 40 minutes Mileage aerobic run, shack out for 5k tomorrow 3.5 mile run 1-7:24 2-8:14 3-8:37 .55- 3:44 4x strides (100m), kariokes, backward run 75 crunches, 50 pushups Recov before bed Stretches and rolling out with foam roller Nutrition- Breakfast- Frosted flakes, banana Snack- pop tart, raisins Lunch- dunker, raisins, milk, juice, Dinner- chick fil a deluxe meal, with chickfila sauce, and sprite 2/25/23 5K DAY, 19:35 5k- 30 sec PR Sleep- 5.5 hours Mileage anaerobic and aerobic run 4.1 miles .5 warmup- 7:30 pace 4x strides 5k splits 6:05 6:18 6:40 .1- 5:30 pace .5 mile cooldown-9:10 pace No core Recovery before bed Stretches foam rolling Nutrition Breakfast- piece of bread with peanut butter, vitamins, water, raisins Post 5k breakfast- grilled cheese, banana, water, brownie, Lunch- Biscuitville waffle chicken biscuit, fries, water Dinner- burger with lettuce, tomatoes, cheese, water, raisins Week 1- Reflection Total Mileage- 29 Miles Awesome week of running Stayed on track on core work and doing strides and drills removed soda and limited junk food during the weekdays Averaged our goal of 7 hours during the weekdays We PR in the 5K with not much to any distance workouts Feeling great and we have to keep going up from here. |
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