Monthly Archives: July 2014

I’m Alive…Update on Life and Training

I’m alive! I apologize for the delay in updates. It has been a whirlwind since Vermont City with the end of the school year and then starting my new position at Stevenson University. I had not been training much either. I had a scare with my peroneals on my right side and then it switched over to my left. I still have some lingering pain on my left side, but it has been getting better day by day. The promising sign is that it is getting better each day even with me increasing training volume and intensity.

I am going to make a longer post in the near future about my new position at Stevenson University and my journey leading up to this point….

Below is my training from last week and the first part of this week. The two weeks before that were all over the place, but significant workouts included 6 x 1:30 uphill one day and 3 x hill circuits on another. Everything else was just easy running with my peroneal issues.

Monday:

–          53 minutes on roads/sidewalks

Tuesday:

–          55 minutes easy on roads/sidewalks

Wednesday: (Grass Athletic Field at Jemicy School)

–          20 minute warm-up

–          12 laps of athletic field alternating 1 lap hard with 1 lap moderate (hard lap was around 1:20 and moderate around 1:40…I do not know the distance)

–          15 minute cool-down

Thursday:

–          1:22 on hilly roads/sidewalks

Friday:

–          55 minutes easy on grass

Saturday:

–          20 minute warm-up

–          16 x :30 HARD (3k effort) with :35-:40 recovery on flat section of dirt road (last 2 were run HARD!)

Sunday:

       – OFF (Traveling back from Pocomoke City, MD)

Monday:

–          1:46 minutes at Soldier’s Delight (25 minutes there and back, but everything else on trails) (1 x :35 HARD over last 2 minutes)

Tuesday:

–          30 minute warm-up

–          6 x :12 Hills sprints with 3:00 jog in between

–          12 minute cool-down

Wednesday: (Grass Athletic Field at Jemicy School)

–          22 minute warm-up

–          8 x 3:00 moderateàhard with 1:00 recovery jog (going through each lap around 1:23-25)

–          5:00 jog

–          1 lap Hard in 1:05

–          15 minute cool-down

Thursday:

–          2:15 in Soldier’s Delight (pictures below) (2 x :20 HARD/UPHILL over last 5 minutes)

Friday:

Saturday:

Sunday:

 

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