| Location: Haslett,MI, Member Since: Nov 19, 2019 Gender: Female Goal Type: Other Running Accomplishments: XC 5k PR: 19:09; XC 2 mile PR: 11:49
5K PR: 18:51; 10K PR: 42:04
Track-- 800 PR: 2:23; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:04.3 Short-Term Running Goals:
- Run sub-18:30 in XC 5K
- Sub-2:18 in 800
- Run sub-5:10 in the 1600
- Run sub-11:15 in the 3200
- increase base mileage so I can run longer distances faster
- become mentally stronger
- continue to enjoy it
Long-Term Running Goals:
- Sub 18 XC 5k
- Sub 2:10 800
- Sub 5:00 1600
- Sub 10:50 3200
I want to make sure to not waste any opportuntities. Personal: (upcoming) 10th grader in Haslett High School |
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| | Slow miles | Fast miles | Total Distance | | 59.06 | 1.00 | 60.06 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 9 miles bike ride~ 3 miles running
15 mins of weights
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 14.5 biking at about 12.7 mph
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles easy
Splits: 8:15, 8:08, 8:09, 7:54, 7:19
35 mins weights
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 5 min warm up
(fast 3, slow for 2) x 4
5 min cooldown
steady 6.5 mile bike ride
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles easy to-feel
35 min weight training
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| short tempo: 0.5 mile warmup, 2 miles at tempo, 0.5 cooldown (splits: 7:22, 6:53, 7:36)
35 min high resistance eliptical (1.5)
11 mile low resisitance slow bike ride
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Biked for 10.1 miles at about 12 mph
45 min weights
2 mile walk
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:48, 7:26, 7:44, 7:33, 7:49, 7:33
(tried to run, made my ankle hurt worse but ran through it... decided to take another couple weeks off)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 min Hiit plyometric workout
45 min weights
(ankle still hurting pretty bad so I made sure to be careful with weights, stretched and iced a ton)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 min pilate workout
45 min eliptical workout (10 min warmup, 30 mins of up resistance every 3 mins, 5 min cooldown)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10.5 miles biking (about 12.1 mph)
20 min easy eliptical
45 min weights
(ankle felt fine during bike ride even with hills and high resistance)
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 20 min plyometrics
35 min eliptical cutdown workout (2 miles)
(took another ice bath, rolled and stretched)
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on the eliptical (40 mins at consistent resistance and about the same speed)
2.5 miles walk, 10 min pilates
(ankle actually felt fine during the walk, made sure to walk with good form and evenly)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 12.3 miles bike (about 13.2 mph)
45 min weights
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| | Slow miles | Fast miles | Total Distance | | 2.60 | 0.00 | 2.60 |
| 35 min eliptical hard (tempo)
10 min pilates
45 min weight training
(ankle felt a bit tender after weights--extra stretching, ice bath along with regular icing, rolling)
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| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| 45 min resitance eliptical workout
6.5 mile easy bike ride (about 11 mph, low resistance)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.30 | 0.00 | 2.30 |
| 2.3 miles on eliptical (hard cutdown workout)
10.7 miles biking (about 12.9 mph)
45 min weight training
1.5 mile bike ride --> ankle feeling good, walked slow and carefully working on stepping gently/evenly
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| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| Eliptical interval workout (45 mins)
10 min pilates
(rolling and extra stretching)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Easy eliptical at high consistent resistance (2.5 miles), using light weights to isolate form
6.6 miles biking (13.9 mph)
45 min weight training
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 14.3 miles biking(13.1 mph)
2.6 miles walking--> ankle felt great! no pain at all... planning on running monday!
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| First run! Splits: 8:36, 8:02, 8:27, 7:48
40 min weights
(ankle was kind of tender during run but overall feeling great!)
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| | Slow miles | Fast miles | Total Distance | | 1.40 | 0.00 | 1.40 |
| 10.4 miles biking (12.7 mph)
20 mins all out eliptical with medium resistance (1.4 miles)
(ankle feeling good walking around but I can definitely feel it from yesterday)
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:56, 8:02, 7:45, 8:11
45 min weight training
(My ankle was a bit sore during the run but I pushed through it and at the end of my weight training it ended up being pretty tender, I'm going to take the rest of the week off; ice bath
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| | Slow miles | Fast miles | Total Distance | | 2.11 | 0.00 | 2.11 |
| 4.39 miles biking (14.9 mph)
30 min high resistance eliptical workout (2.11 miles)
(funny enough, my ankle felt fine this more--must have just tweaked it weird... lots of stretching and rolling)
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| | Slow miles | Fast miles | Total Distance | | 3.60 | 0.00 | 3.60 |
| Hard eliptical workout (10 min warmup, 30 min of 3 mins super fast w/ high resistacnce and 2 mins of tempo and low resistance, 5 min cooldown)
45 min weight training
1.25 mile walk --> ankle was a bit sore but focused on form and walking normal (shortened walk today)
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| | Slow miles | Fast miles | Total Distance | | 1.10 | 0.00 | 1.10 |
| 15 min easy eliptical (1.1 miles)
17.3 miles biking (13.5 mph)--> worked on staying at a super consistent speed even with up and down hills
(stretched and ice bath)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 59.06 | 1.00 | 60.06 |
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