| 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 | | 70.98 | 0.00 | 70.98 |
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| | Slow miles | Fast miles | Total Distance | | 2.80 | 0.00 | 2.80 |
| 20 min high cardio workout
45 min hard eliptical (interval resistance workout)
45 min weight training
(ankle feeling great today, taking 1 more week off to be cautious though)
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| | Slow miles | Fast miles | Total Distance | | 1.65 | 0.00 | 1.65 |
| 10.4 mile bike ride (about 13.1 mph)-- 1 min standing with high resistance, 3 min down
40 min really easy eliptical with low weights to work on form (1.65 miles)
23 mins of plyometrics
^^ did hard intensity plyos but ankle felt really good suprisingly!
(extra icing and stretching)
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 20 min high cardio workout
45 min fartlek workout (10 min warmup; 2 min fast, 3 min slow .x. 6; 5 min cooldown)- low resistance
45 min weights
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| | Slow miles | Fast miles | Total Distance | | 1.92 | 0.00 | 1.92 |
| 11.1 miles biking at about 13.6 mph average (working on staying at consistent speed again)
30 min easy eliptical with weights
20 min plyometrics
(did harder intensity plyos today but ankle felt amazing! forgot to wear brace all day but had no problems)
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| First day running!!
Splits: 8:19, 7:43, 8:09, 7:40
45 min weight training
(thighs are really sore and knees are a bit achy but other wise I felt great! stretching, iced, elivated, and roll a ton as well)
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Really slow run today :) Splits: 8:59, 8:38, 7:16
12.1 miles biking at about 12.8 mph ( did it on a really hilly area so worked on standing and riding)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Pretty sore from yesterday so i did a 3 mile walk
(also rolled, stretched, and elivated)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 8:24, 8:02, 8:11, 7:46
15 miles biking~ 13.5 mph (hilly area so tried to stay consistent in speed no matter what)
45 min arms and legs workout 1.
2 mile walk
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 8:21, 8:08, 8:24, 8:01, 3:31 (1/2 mile)
25 min high intesity plyos
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Extremely humid and bike was in the sun as well
Splits: 7:30, 8:00, 7:41, 7:42
15 mile biking at 14.2 (a lot faster than normal despite the heat)
45 min arms and legs workout 2.
(really hard to get started on my run but I ended up running faster, the heat was more mentally challenging than physically)
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 35 min swimming (relatively consistent)
45 min high resistance, slow eliptical w/ weights for form (3 miles)
(Switched Tues and Thurs. workouts:) ~35 min hips and glutes strength
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 8:06, 7:54, 7:41, 7:30, 3:20 (1/2 mile)
50 min arms and legs 1.
(focused on running negative splits, felt really great!, thighs a little sore for whatever reason; stretching and rolling)
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 8:02, 7:45, 7:37, 7:30, 6:55
*too fast but feeling good and ran consistent negative splits
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 1 Splits: 8:19, 7:50, 7:35, 7:20
Arms and Legs workout 2
2 Splits: 7:54, 8:06, 8:18, 7:23
***First day of practice, didn't except distance we ran so I ended up doing 8 but felt good at the end of the day
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:32, 7:31, 7:29, 7:16
chest and back strength workout
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 7:42, 7:32, 7:32, 7:18, 3:26 (1/2 mile)
Arms and Legs workout 1
**my arms were sore from yesterdays strength so I didn't finish all of it; really hot run today but still feeling great
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:57, 7:34, 7:37, 7:23
15 mile bike ride at about 13 mph (didn't stay as consistent because of the hills)
Hips and glutes strength workout
**Legs a little sore but otherwise good (rolling and extra stretching)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.11 | 0.00 | 3.11 |
| Arms and Legs workout 2 **arms feeling better
Ran 5k course easy without watch+bleachers
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 8:15, 7:38, 7:56, 7:45, 7:35, 7:12
**Ran faster than excepted but felt really great (my legs are a bit sore from yesterday)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 70.98 | 0.00 | 70.98 |
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