circuits

today was circuits yet again. Brennan and I got to wheel out the 400 on the grass, which was pretty exciting! Circuits, not so much. They were a bit more tiring than last week, probably because we "got right on the ground after strides to do abs!" I feel like I've been holding up pretty well though. The 400's, however, were a bit iffy. We were going for 80's, and would be on pace through the 300, but ended up with 85,83,85,82. I think the loop was a bit more than 400 meters when we actually ran around the cones (running around things makes larger arcs than sharp turns!) plus there was a lot of wind coming from one stretch, so while they were all 80 second effort, they were sadly not exactly 80 seconds. After circuits, I did a 30 minute cool down, bringing today's total to approximitely 7.5 miles. wohooo. Although I am exhausted, my legs feel pretty good and hopefully wont get sore tomorrow!

5x1000

These were harder, first off. They went 4:17, 4:09, 4:10, 4:12, 4:13. So all around pace! but my legs we definitely burning...

We warmed up with 31, I cooled down 25, so thats a total of 81 minutes, or approximately 9.5 miles!

also did arms and abs.

morning heart rate - 44 (surprising..)

sunday

9:58 minutes on the brook path to shake out my poor sore legs. They felt a lot better after! Also NOTE: I did not go all the way to 10 minutes...

and then I did abs and arms, good times...

hill drills at elm!

Today was hill drills at Elm Bank! I've missed those! Brennan and I warmed up 20 minutes, then hit the hills for 31. They felt really good, and I felt really powerful. Probably from those squats. The sprints/high knees felt especially good, although I always remember those being the worst part! It was also very very windy, making strides a tad hard, but otherwise it wasn't too bad! Can't wait till next week!

Then Brennan and I did our squat routine. For future reference, this KILLED right after hills. James and Kevin joined us for like 1/2 a set, then ditched, and Erica did the last set with us. Then we cooled down 20 and went home! Although it was already like 5:30 when I got home, which was so. weird.



morning heart rate: 13

candians

ahhh, canadians. so fun! Especially with power drills! And especially frog jumps! Gt's! No, but they weren't really that bad. I warmed up 15 and cooled down 15, and had run 30 minutes in the morning. It was actually quite pleasant being out when there's literally NO ONE around! Except then I got really tired during like 4th or 5th block! oh well! Total mileage for the day was 6.6.

I also did abs - need to do legs and arms this weekend.

62 + 5x1000

Today was 5x1000, and Nina and I did them at 4:25 pace. I would like to point out that my first 1000 was paced at exactly 4:25. The other ones were all around there - 4:21, 4:22, 4:22, 4:23. I think they were a tad fast because it was hard to pace for 53 second 400's because thats not even splits, so I would run like around 52's and thats where it got a bit faster. Overall I felt great though! I wasn't tired really at all, so I think I could have gone a little faster (!) but I enjoyed the accomplishment of finishing and not feeling dead! Especially with 30 seconds rest in between!


We also warmed up a TON before, so I got 47 minutes of warm up in. Then I just did 15 of cool down. That plus the 3 ish miles of the actual workout add up to about 10-10.5 miles for the day. That's even more than yesterday! My long run! Mileage is looking good for this week! I think I only have like 14/15 left to go!

Morning heart rate: 12

long run

so to clarify, yesterday's run was a total of apx. 5.5-6 miles warm up/cool down, 3.5 of circuits, so 9-9.5 miles total.

Anyways, today was 86 minutes ( I did b +16). I had a very pleasant first 1/2 hour running with Nina, Eve, Caroline, Megan, Alex and Ashley. We played the movie game! I then stopped off at Waban because I knew i was going longer than everyone and I didn't wanna do another out and back from the highschool after everyone left - I find that hard mentally, knowing I have to run an extra 20 minutes...so I decided to distract myself today by going around waban. Then I went back the aqueduct and did 6 strides on the hill next to the outdoor bathrooms. Fun stuff. It was also very cold today. rough.

about 10.2 miles...according to map my run

also my calves KILL.

morning heart rate: 12/13

Circuitsssss

Yet another strength phase = more circuits workouts. Only these ones (i thought) were much more pleasant. Although this is probably because I have been doing most of the exercises for three weeks already - well, nothing wrong with getting a head start! Still, I would like to provide a disclaimer that although I thought these circuits were BETTER than old circuits, they were still not EASY and I still got TIRED. Also, I have always been and will always be terrible at push-ups- I abhor push ups.

Well, it was very exciting getting to demonstrate some circuits exercises, and nice to see everyone stick around for two circuits. 4 circuits - not so much. Oh well, we had fun with our nice group of 6 or 7 until long distancers and Hayden joined in!

So now I'm feeling pretty beat - I got a lot of mileage in today. Warmed up with close to 2, and then circuits consists of 3 miles (4000 meters of strides, total of 1 mile in 400's, so thats roughly 3 miles) and then a 35 minute cool down. I'm gonna go ahead and say thats like 8.5 miles for the day. whew! The cool down was not so pleasant as I was very tired and Brennan wasn't there, so it was also lonely :(

First day of Outdoor!!!

As the title of this post suggests, today was the first day of outdoor spring track. Ironically, Outdoor track can also be termed "spring" track, and the weather was anything but "spring"ish. It snowed. And it was cold. And none of us were all that happy. I would like to point out that I have not worn gloves for 3 weeks, nor ear warmers for 4...I had to wear BOTH today...

Anyways, it was lovely seeing so many new (and old!) faces in the upper gym! Nina, Brennan and I went on a B run today. Brennan had already run in the morning, so she finished up with 39 minutes and I ran with her and Nina for that amount of time. Then I finished with 24 to get to 71 (I had been running at stoplights, etc to get more time) and ended with 5 uphill strides on Corda Hill. In total, it was 8.5/8.6 miles.

I then did some arms stuff - just the pulley thing and the arm-kick things, not running arms cuz I didn't have time. I'm gonna do those at home tonight. Along with abs...

Morning heart rate - 13

good news

I checked my heart rate while i was doing hw, and it was 51! Yayyyy!

Strange news - my left arm is swollen in the bicep - possibly from a shot but i had that a week ago...not really sure what thats all about, but since it is swollen, I did not do the arm workout as I had planned to today.

saturday

Saturday was another hilly fartlek run. I decided to do it friday so I wouldn't be sore or anything going into the start of the season. It felt pretty good, actually a lot better than last week! My calves are still very sore, but the bottoms of my feet are feeling better. Anyways, I did a 2 mile warm up to Pond again, and then started the hills. I also went faster than last time - last week I ran it in 17:30 and this week it was 16:50 - so hopefully that means I'm getting stronger! Unfortunately, I had to cool down for 4 miles to get enough mileage for the week, so I went around Waban...it was pretty slow because I was tired, but I got in 8.5 miles for the day. It took 71 minutes, so it wasn't even that much longer than a B run! I also did legs and abs - the legs hurt a lot during, but not now...

Another concern - yesterday morning my heart rate spiked - I got one reading of 13, but the others were 14/15. And this morning was also 14/15, and when I counted it for a full minute, it was 55/56. I have a couple theories:
a) My body is not liking this training and driving my heart rate up (this is the option i DON"T want!)
b) I have a load of homework this weekend
c) when I wake up on weekends, I either stress that I have slept too long or not enough (I know, I'm neurotic)
d) as soon as I get a high reading on my heart rate I panic and think it means something's wrong, therefore stressing myself out more and raising my heart rate?
e) technically, I just did 55ish miles straight, since I took last saturday off, so thats the most I've ever done straight...

I just really really hope its not anything bad! Other than my calves, everything's feeling really good!

drills

Today was very exciting because Brennan finally ran with me! It got me quite excited for track - I can't wait to start really training with her again!

We did drills today - again no power, so we did two sets of non-power. It all felt pretty good, but both of our calves were in pain. Not so much during the drills but while we were running. For this reason, we slowed down our cool down. Unfortunately, I didn't quite meet the mileage I wanted for today. I was aiming for 5, and we went 4.36. But then, if you include strides (which is legit running!) it could be rounded up to 4.5. So that means I need 8.5 tomorrow - or I could conceivably do less and some on Sunday. We shall seeee....

Also - I didn't do arm stuff cuz I wanted to walk home with Brennan and thus not be lonely in the fitness center, so I'll try to do those this weekend.

AND we saw Coach Kelley! It was a lovely surprise!

Morning Heart Rate - 13

85

A wonderful long run for a wonderful day! It was BEAUTIFUL today! Sunny, above 60, and shorts and a tshirt! lovely!

I left for the run with Nina, Rachel, and Eva. I then did waban loop with Eva as Nina fartleked ahead. We passed Brennan, Bo Julie, Allie and Eve on our way and met back up with Nina. Then Eva went to CVS and Nina and I ran back. Then I dropped Nina off at the highschool and went to pick up Raquel at her house. I then ran Raquel down and back on the brook path, and we met Eva coming back. Then Eva and I finished up 7 minutes for exactly 85! It was a nice run because it had so much activity! Plus it was lovely outside, in case i didn't make that clear!

My calves and feet were sore - I iced them at home, so hopefully that will go away!

Did abs with Eva in the fitness center, and we were like the only ones there!

Morning Heart Rate - 13




Also:


HAPPY BIRTHDAY BRENNAN!

65 and fartleks

Wednesday was fartleks - more 4x5 minutes and 4 min rest...

These hurt a lot - esp. my quads from the squats workout yesterday - and my calves - and my feet. Gahhhh, it was kind of a miserable run...went down Weston road, then turned around. I think it ended up being about 8 miles.

When I got back, I did some abs with Nina, and then some arms. Things felt good, but not stellar - I was tired!


Morning Heart rate - 13

75

Today was a very lonely 75 minute run - my fault - I had a meeting after school that went on for AN HOUR and I didn't even get running till 3:50. Oh well...

I did get to wear shorts! SO fun! And I did my "waban inaugural run" except there was no one to share that excitement with...

Also - some niggles - my feet hurt? Its like the muscles in my feet are sore? And my big toe especially...also my calves are tired - not sure why...but they're definitely tired

BUT my heart rate is still low - 12 this morning, and yesterday at the doctors it was 60, but that was like 20 minutes after my run, and after walking around and such, which I thought was pretty good!

I also did leg strength today - no arms because I got a ton of shots yesterday, I'll do those tomorrow. Legs felt good and strong, abs ---not so much, but I did get to a 4:30 plank!

65

Today I did 65 in a rather interesting manner. I ran for 5 minutes in the lockerroom, waiting for Nina and Rachel! Then I had to run at every cross walk sign while waiting for the light. This was all because I had to be back for a doctor's appointment at 3:45 and had to somehow fit in a 65 minute run! Luckily I did it AND got in the car at 3:44! Early! Anyways, Nina, Rachel and I went down the aqueduct (!) and thru town. It was also snowing - which was quite annoying!

I'm not going to do abs today because I didn't get a chance and my doctor gave me a ton of shots and told me not to do anything that might exercise my arms (ie, planks) tonight because it might bruise - especially where they drew blood! Yay! So, in avoidance of a massive bruise, i shall let my abs rest tonight!

Morning heart rate: 13

hilly tempo

Today I did my hilly tempo run on Pond Road. I was a tad scared going into it because I always dislike tempos and this one had HILLS in it, but it wasn't too too bad! I ended up warming up 2 miles to Pond Road, then doing 2.4 miles going down Pond Road and the turning around and coming back. I got very tired on the coming-back part because that part has more hills! Lets just say the tempo got a lot slower than tempo! But I kept checking my breathing, etc, and it all seemed ok - I may have been going a little fast but I can never tell when I'm alone!

I'm going to do abs later today - yesterday I did abs and legs. I did the legs with 5 lbs weights again, and they weren't sore at all today! They're definitely getting stronger! And I got my plank up to 4:05! It was exciting! New record!

Morning heart rate - 13

40 + drills

Today was drills, but Nina went home and Rachel didn't want to do them and Kevin ditched, so I did them on the track by myself. I was really tired again (like last week) so I only did 1 set, minus the power drills! I also did 40 minutes (20 up, 20 down) which were boring and my calves/bottom of feet were sore (?) maybe from new shoes? Those 40 minutes supposedly added up to 4.8 miles.

Then I went into the fitness center and did arm work - too tired for the legs! I'll do those today!

80

Today was 80 minutes for my B+20. I was quite tired - probably because of the tempo yesterday and the leg workout on tues. I'm still sore from that! So my legs just felt tired, and my calves started getting tired too. I ran with RACHEL today! We did the Natick - Winding River loop, and then she stopped after 64 and I finished up by myself. When I mapped it, it was a total of 9.4 miles. I am, however, a bit skeptical, I will remap it later.

Also - today was the outdoor meeting. It was great to see so many people there! It was a bit chaotic!

And this morning's heart rate was 12.

60 plus 4x5 minute tempos

So, as my title says, I did 4 x 5 minute tempos in the middle of a B run. I warmed up for 15 minutes through town with Rachel, Nina, and Raquel (a nice surprise!) I then commenced my first tempo segment, which felt really good. Although I did look like a loon because I was constantly talking and singing to myself to test if I could "hold a conversation." After every 5 minute segment, I took 4 minutes rest - not the total five, but also not the optional two! I didn't want to get too tired and not be able to finish. I had already decided to do 4 fartleks before (instead of max five) but I was getting tired on the last one, so I'm glad I stopped myself! Then I did 13 minutes cool down back to school. It was really windy out today, so that was annoying...Otherwise it was a pretty nice run! The tempoing made it go by quickly! But I do miss my training partner! (Brennan come backkk!!!!)

In other news, I successfully completed a 4 minute plank today. I almost died. But I couldn't stop at 3:56, that would be lame. But after that my abs were kinda shot and really hurt, so everything else was a lot harder.

Also, my butt is really sore from the workout yesterday. Sitting down is painful.

Morning heart rate was 13.

70

Today was a B +10 run, so I did 70 minutes. It was 8.2 miles when I mapped it out. Nina and Rachel and I ran the Pond Road loop, which took 55 minutes, and then I did 15 after dropping them at the highschool. I ran down the brookpath, which was FINALLY clear of ice! Today was a beautiful day too! Perfect temperature! Plus I've been in a really good mood all day! Don't know why, but its been nice! I also felt really good at the end of it! I was a bit tired when we started out, but that went away really quickly and I could've kept going when it was time to stop!

In the fitness center, I taught Nina the arm and leg strength workouts. My arms were definitely feeling stronger! Same with my legs! I added 5 lbs onto the leg stuff, which made it quite a bit harder. Nina and I started with the jump squats to concentrate on form, and I thought it was easier to do them then than at the end of the workout. However, they made it a bit more difficult to do the rest of the workout! We basically did the workout backwards, so jump squats, then the stationary lunges, then lunges, then squats.

Also - about the heartrate thing, I looked back at last week and saw that it spiked a couple of different times to 14 (from 12 at the end of the season), and is usually around 13 now. Today, for example, was between 12 and 13.

60

Today's run was lovely! It was quite nice out and I felt like I was a comfortable temperature - minus the wind, which made my hands quite chilly! But overall, it was not too bad! I felt really good today! My mom took me to get new shoes yesterday (because the foot doctor guy last week said that my shoes were way too big and the wrong type for my foot) and Marathon Sports got a little miffed that this doctor was saying these things, and he was quite arrogant, but then they looked at my form and how I ran, etc, and said that it looked like I was over pronating, but I was actually under pronating? Not sure how that works. But they said my aasics were too much support, so they fitted me for some brooks, which are acutally quite nice, and a lot lighter! I could definitely notice the weight difference when I was running today! Also - they said I have been tying my laces too tight, so I'm supposed to not do that too!

So the run was with Nina and Rachel, and it all felt really good! They ran for 45 minutes, and then I finished up the last 60 on my own. After I dropped them off, my calves started feeling kinda sore, which was odd, but they weren't too bad. Also, I don't really know what to make my "B." So far, I think I'm gonna go with 60 minutes - I was "pleasantly tired" after today's run, so I guess thats accurate!

After the run, I did an ab workout in the fitness center with Nina and Rachel. I surpassed all my previous records! I held a plank for 3:30!!!!!! That got me very excited! The others were longer too! I think my abs are definitely getting a lot stronger!!!!

Morning heart rate was 13 today and yesterday.

55 again

about 6ish miles again to get to 39 for the week. I felt really tired again today - maybe from school? plus running for a week and a half straight? idk, but i fell asleep again for an hour - feeling better now!

Also - I did the leg stuff, my legs were kinda tired from the run, so it didn't feel too pleasant! I also felt very weak after the leg stuff, and couldn't do my abs. I'll try to do that soon :) (as in, before bed!)

and morning heart rate was 14, I don't know why it jumped, so hopefully nothings wrong!

55

Today was probs about 6 miles. I ran 30ish minutes with Nina and Rachel, then they returned to school and I finished out 20 more to get to 55. I felt pretty good - but tired. I also did the arm strength workout - I decided not to do legs today because I just did them on Weds and want another day of "rest" from that workout. The arms were very tiring as well, but I do feel stronger than when I started out! Plus, Mr. Johnson complimented me on my form! Of course, it being 4:15 on a Friday, the Fitness Center got very awkward very fast to the point where it was me and a sophomore and that was it...so I finished up and left. Lucky for me, my mother couldn't pick me up, so I had to walk all the way home. I was exhausted, and literally almost fell asleep while walking. I did take a nap when I got home though!

I probably need 6ish miles to get to 39 for the week tomorrow.

Morning heart rate - 12

60

About 6.5 miles. Fun run with Eva and Eve. Also with Bo Julie and Allie, but they had to leave early because Bo Julie's ankle was bothering her :( It all felt good, although my butt is a bit sore - I think from yesterday! But that is mostly in sitting, not running!

Morning heart rate - 12

57

Today I ran after I got home from school. I did that winding river road/ natick loop that we sometimes use for long runs, except since my house is closer, it was shorter. My quads were bothering me a bit, kinda sore, but I think that's cuz I didn't stretch enough yesterday. Also - I seem to have been running quite fast when I run on my own, and tiring myself out. Today was 6.6 miles, and done in 57 minutes, which was an 8.6 minute mile, and made me very tired. I think running with other people is better for me!

Then I did the leg strength stuff - not too too bad - I still feel a bit shaky on some of them, but I do think I'm getting stronger.

I also did ab strength, I got a bit stronger at that, though not too much, and ab exercies really bore me, and they hurt, so I feel like I should probably push myself a little more on that.

And morning heart rate was 14 (?)

60

total of 60 minutes today with Brennan, Bo Julie and Allie! It was really fun running with Bo Julie and Allie again! I miss running with them! (I love running with Brennan too! :) We did the Pond Road loop, which we thought would be hilly, but wasn't too too bad! In total, it was 6.72 miles (mapmyrun.com!) which was pretty good! I later did like 5 minutes on a treadmill at this running clinic my mom wanted me to go to - they talked about nutrition and analyzed gait and foot structure, etc. Apparently, the raw patch of skin on my ankles is a result of too big shoes. Also - I apparently need orthodics because my arch is too big? idk... but it was fun to go to!

I also did the arm stuff today. Its definitely getting easier! And I think I'm gonna do legs tomorrow - too tired today/ too lazy!!

morning heart rate today - 12
morning heart rate yesterday - 13

62

all day I was hoping it would not rain after school, and it didn't! I was very pleased! So, I ran for 35 minutes with Nina doing the sprague - hardy loop, and then when I got back, there was Kevin and I did another 30ish minutes with him! I also learned NEVER to press the button and cross without the cross light - very bad morals! In total, the run was 62 minutes, which I'm guesstimating to be about 7 miles! Good day!

And then I did some abs. My abs were really sore and feeling weak, but I got through the routine!