Do Homework....OR....Check/post on blog!
I willingly went to the hurdle workout today! And had much success!!
My sprinting coach (also the hurdle coach) was there watching me struggle through the beginning exercises and then my head coach came over to watch as well. I started to get nervous! Suddenly everything just clicked and I found my rhythm as I scaled the hurdles with ease! And my coaches response - they clapped, they cheered and then they pulled me aside and said "Great job J, You are such a quick learner!!"
Well at least I can do something right!
I missed the workout with Abby and Alison though (although they were relieved not to run with me because apparently I push them too hard and make them run fast....) They did 3x 400m @ 60% with 2 laps recovery jog, then 3x 200m @60% with 1 lap recovery jog.
Luckily the sprinter coach noticed that I wanted to run, so he gave me a modified workout to complete. I ran with Jill (another hurdler/sprinter who has been out with a quad injury and is now back to running) and we did 3x 400m @ 60%. Splits were 98, 90 (opps too fast!), 97 - with one lap recovery walk.
I know that these workouts may seem long with a lot of specifics but we have a coach there, and the workouts are all printed out for us to follow. PLUS we have been doing similar stuff since the beginning of October and are used to switching between things. BUT let me tell you, these practices are no where near as exhausting as my basketball practices used to be! Don't get me wrong, my muscles are tired a little after the workout and lifting but its just not the same.
Overall it was another fun day at practice! And now its time for homework : (
Good Night!
Tuesday, January 6, 2009
Monday, January 5, 2009
Monday Madness
It has been a fun evening of laughter and procrastination as B-Rabbit has been putting off his homework and I have been unable to get a simple electronic devices to work!
It was back to practice (and classes) for me today. I was very excited to see my team again and I really did miss the workouts with them! We did a pretty simple workout but I felt strong and not at all tired afterward. I was grumpy though because I feel like the freshman just don't push themselves enough. They just wimp out when it gets hard or they get tired! I know that as Captain I should be encouraging and outgoing towards then and try to include them but I just get upset and frustrated by them and their poor listening skills as well as lack of motivation!
Todays workout:
1000 meter warm up
3x55m - skips, high knees, and fast knees
300m sprint - 100m @ 90%, 100m gliding, 100m @ 90%
rest 10 minutes
150m @ 80%
rest 30 seconds
then 5x 30m sprints with 30 seconds rest
800m cooldown
The workout went by really fast and we were soon in the weight room lifting all the heavy weights and making a scene like usual!! Thats all for me - It is time for bed!!
It was back to practice (and classes) for me today. I was very excited to see my team again and I really did miss the workouts with them! We did a pretty simple workout but I felt strong and not at all tired afterward. I was grumpy though because I feel like the freshman just don't push themselves enough. They just wimp out when it gets hard or they get tired! I know that as Captain I should be encouraging and outgoing towards then and try to include them but I just get upset and frustrated by them and their poor listening skills as well as lack of motivation!
Todays workout:
1000 meter warm up
3x55m - skips, high knees, and fast knees
300m sprint - 100m @ 90%, 100m gliding, 100m @ 90%
rest 10 minutes
150m @ 80%
rest 30 seconds
then 5x 30m sprints with 30 seconds rest
800m cooldown
The workout went by really fast and we were soon in the weight room lifting all the heavy weights and making a scene like usual!! Thats all for me - It is time for bed!!
Saturday, January 3, 2009
Me vs. The Snow Plow
Today's Run:
3.05 miles/24:32/ that equals a slow pace
I headed out early to avoid the stupid traffic on the road, my mom needed to hit Walmart and she would pick me up half way there. I was just getting warmed up about 0.7 miles in when the snow plow came down my road on the opposite side. They were cleaning off the shoulder of the road and I thought to myself -
"Oh that is really great! This town does care about the runners and walkers and wants them to be safe" (or something along those lines)
I continue on, I am heading up the first hill, towards the end of my road, at about 0.85 miles in and I hear this really loud noise. I look ahead and there is the snow plow coming back at ME! The guy had turned around and was going to plow the shoulder on the other side of the road AKA the SIDE I WAS RUNNING ON!!
I made a mad dash for the other side of the road, but I hate to think what would have happened if I couldn't have gotten out of the way! Where did this guy expect me to go? THE SNOW BANK??? I know he saw me when he drove past me the first time! Plus I was wearing my new bright orange vest which you basically have to be BLIND not to see!
So that was the excitement on today's run! Overall I just felt loggy plus at about 2.5 miles I had this sharp pain in my right lower rib area. I had to stop because with every breath I took in it hurt more. I haven't had a pain like that before but it could have been from the ice cream cone I had last night (yes I know its winter - I am weird). I am not sure though, any ideas??
3.05 miles/24:32/ that equals a slow pace
I headed out early to avoid the stupid traffic on the road, my mom needed to hit Walmart and she would pick me up half way there. I was just getting warmed up about 0.7 miles in when the snow plow came down my road on the opposite side. They were cleaning off the shoulder of the road and I thought to myself -
"Oh that is really great! This town does care about the runners and walkers and wants them to be safe" (or something along those lines)
I continue on, I am heading up the first hill, towards the end of my road, at about 0.85 miles in and I hear this really loud noise. I look ahead and there is the snow plow coming back at ME! The guy had turned around and was going to plow the shoulder on the other side of the road AKA the SIDE I WAS RUNNING ON!!
I made a mad dash for the other side of the road, but I hate to think what would have happened if I couldn't have gotten out of the way! Where did this guy expect me to go? THE SNOW BANK??? I know he saw me when he drove past me the first time! Plus I was wearing my new bright orange vest which you basically have to be BLIND not to see!
So that was the excitement on today's run! Overall I just felt loggy plus at about 2.5 miles I had this sharp pain in my right lower rib area. I had to stop because with every breath I took in it hurt more. I haven't had a pain like that before but it could have been from the ice cream cone I had last night (yes I know its winter - I am weird). I am not sure though, any ideas??
Friday, January 2, 2009
Winter Running = No Fun
The original plan for today was to head to my indoor track at college and do some nice, warm intervals BUT of course the track isn't open until 5pm tonight! I don't know who makes the silly schedule but that is retarded!
The scheduled workout for today was 800m warm up with 4x350m at 90% then 800m cool down.
I ran about 0.75 miles over to a flat portion of the road near my house. I had mapped out the exact distance of 350 meters (which is 0.217 miles) BUT the wind had blown snow all over the road so there was no way I was going to be able to sprint on that part. I had to back track a bit and wasn't really sure if I was running the correct distance. (turns out it was 0.2018 miles which is 325 meters = close enough!)
Since I was running alone I decided to decrease the rest time in between intervals so compensate. Instead of resting for 10 minutes, I waited 5 minutes in between each repeat. I knew I wouldn't be able to run at 90% with the wind and cold but I did my best. I ran the intervals in 61.9, 63, 61.2, and 64 seconds. Not bad for running alone - I know that I can run 300 meters at about 50 seconds for repeats so I was satisfied (plus on half of the run today I had a slight uphill for the quarter of the run!)
My fingers were freezing, I couldn't really feel my toes much less run on my toes for the sprints! Oh well enough of my complaining - Now I am inside where it is warm! I really give you all credit out there for running intervals/repeats alone - I have been spoiled with a team to run with! Have a good Friday!
The scheduled workout for today was 800m warm up with 4x350m at 90% then 800m cool down.
I ran about 0.75 miles over to a flat portion of the road near my house. I had mapped out the exact distance of 350 meters (which is 0.217 miles) BUT the wind had blown snow all over the road so there was no way I was going to be able to sprint on that part. I had to back track a bit and wasn't really sure if I was running the correct distance. (turns out it was 0.2018 miles which is 325 meters = close enough!)
Since I was running alone I decided to decrease the rest time in between intervals so compensate. Instead of resting for 10 minutes, I waited 5 minutes in between each repeat. I knew I wouldn't be able to run at 90% with the wind and cold but I did my best. I ran the intervals in 61.9, 63, 61.2, and 64 seconds. Not bad for running alone - I know that I can run 300 meters at about 50 seconds for repeats so I was satisfied (plus on half of the run today I had a slight uphill for the quarter of the run!)
My fingers were freezing, I couldn't really feel my toes much less run on my toes for the sprints! Oh well enough of my complaining - Now I am inside where it is warm! I really give you all credit out there for running intervals/repeats alone - I have been spoiled with a team to run with! Have a good Friday!
Thursday, January 1, 2009
New Years Resolutions
Goodbye 2008, Hello 2009! This new year came in with a bang as we got another few inches last night and when I woke up this morning it was a nice 0 (ZERO) degrees outside at 8am! I really wanted to go running after being cooped up in the house for over 48 hours since my last running adventure BUT I waited until 11am when it was a warmer 18 degrees!
It was so cold that I just felt like I never warmed up (even though the sun was out). I ran 4.2 miles in 32:52 which just felt like a good pace but I knew that the cold was making me go a little slower. Tomorrow I am headed to the indoor track to do a speed workout and then Saturday I will be running hills again.
For 2008 mileage from March 1st to December 31st I ran 603.42 miles. I would love to have a year where I run 1000 miles but that might have to wait until 2010! hehe! I am content now with decreased mileage for Indoor/Outdoor Track!!
I have a few New Years Resolutions -
1. Start a Gratitude Journal; write down at least one thing I am grateful for each day
2. Encourage my teammates and lead by example
3. Positive thinking/positive attitude
Well that's about it! Hope everyone had a great New Years!!
It was so cold that I just felt like I never warmed up (even though the sun was out). I ran 4.2 miles in 32:52 which just felt like a good pace but I knew that the cold was making me go a little slower. Tomorrow I am headed to the indoor track to do a speed workout and then Saturday I will be running hills again.
For 2008 mileage from March 1st to December 31st I ran 603.42 miles. I would love to have a year where I run 1000 miles but that might have to wait until 2010! hehe! I am content now with decreased mileage for Indoor/Outdoor Track!!
I have a few New Years Resolutions -
1. Start a Gratitude Journal; write down at least one thing I am grateful for each day
2. Encourage my teammates and lead by example
3. Positive thinking/positive attitude
Well that's about it! Hope everyone had a great New Years!!
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