High school training

2 miles easy warmup: 7:51, 8:01

1.5 miles tempo: 6:46, 3:21

0.5 miles easy cool down

35 min slow consistent swimming

Splits: 7:57, 7:54, 7:56, 7:48, 7:44

25 mins of weight training

Splits: 7:58, 7:47, 7:57, 7:48, 7:43, 3:48 (1/2 mile)

Splits: 7:50, 7:51, 7:38, 7:37, 7:26

Weight training

45 min biking at 115 watt av.

2 slow: 7:52, 7:48

2 fast: 6:42, 6:35

slow 1 mile cool down

40 min consistent swimming

20 min plyometrics

Splits: 7:49, 7:44, 7:33, 3:42 (1/2 mile)

splits: 7:40, 7:45, 7:45, 7:39, 7:35, 3:42 (1/2 mile)

30 mins of weight training

Splits: 7:48, 7:49, 7:42, 7:36, 7:24

35 weight training

60 min high resistance training on eliptical with weights

2 slow: 7:52, 7:41

2 fast: 6:47, 6:22

1 slow cool down: 7:50

40 min swimming

20 min plyometrics

easy 4 miles 

Splits: 7:54, 7:54, 7:48, 7:41, 7:25, 3:41 (1/2 mile)

35 min weight training

45 min hard biking workout

20 min weight training

Splits: 7:51, 7:48, 7:41, 7:41, 7:36

2 slow: 7:48, 7:47

2 fast: 6:42, 6:17

1 slow: 7:30

30 min hard biking workout 

3.5 miles easy: 7:52, 7:56, 7:43, 3:51

easy pre-race run

slow run with teammates (meet canceled)

Splits: 8:53, 8:18, 8:25, 8:21, 8:12, 6:12 (3/4 mile)

Splits: 7:18, 7:22, 7:08, 6:58, 6:58

40 min weight training

27 min hard burbee/tempo bike work (high watt and resistance)

straight to 3 mile run (to-feel without watch)

Tempo workout:

2 easy: 7:20, 7:18

2 faster: 6:37, 6:30

Cooldown: 7:00, 4:05 (0.6 mile)

45 min weight training

39 min hard burbee/tempo bike work (high watt, RPM, and resistance)

Pre-race run: 8:02, 8:01, 7:15

200 meter strides

1 mile warmup 

1600

0.5 mile cooldown

0.5 mile warmup

800- 2:27, 4th

1 mile cooldown

Splits: 7:11, 7:13, 7:12, 6:53, 6:58, 3:36 (1/2 mile) 

35 min weight training

27 min hard burbee/tempo bike work (high watt and resistance)

Straight to run: 6:58, 7:12

300 m strides

2 mile warmup: 7:29, 7:26

2 miles faster: 6:32, 6:31

1.85 cooldown: 7:09, 5:46 (0.85 miles)

40 min weight training 

41 min hard burbee/tempo bike work (high watt, RPM, and resistance)

pre race run (to feel without watch)

200 meter strides

1 mile warmup 

1600

0.5 mile cooldown

0.5 mile warmup

800- 2:26, 3rd

1 mile cooldown

Splits: 6:59, 7:01, 6:50, 7:02, 6:49, 3:35 (0.5 miles)

42 min weight training

25 hard burbee/tempo bike work (high watt and resistance)

Straight to 3 miles (to feel without watch)

300 m strides

2 miles warmup: 7:18, 7:16

2 miles faster: 6:23, 6:18

1.5 cooldown: 7:20, 3:42 (1/2 miles)

44 min weight training

35 hard burbee/tempo bike work (high watt, RPM, and resistance)

Treadmill run: average pace 7:27

Strides: 7:23, 7:28, 7:16, 7:17, 7:04, 7:06

20 min plyometrics

2 miles warmup: 7:32, 7:25

2 miles faster: 6:24, 6:19

1.5 cooldown: 7:25, 3:45 (1/2 mile)

40 min weight training

30 min hard burbee/tempo bike work (high watt, RPM, and resistance)

Splits: 7:49, 7:46

Splits: 7:31, 7:28, 7:23, 7:19, 7:14, 3:34 (1/2 mile)

40 min weight training

38 min hard burbee/tempo bike work (high watt, RPM, and resistance)

10 min plyometrics

Splits: 7:29, 7:29, 7:23, 7:14, 7:11

45 mins of weight training

Splits: 7:28, 7:22, 7:24, 7:21, 7:22, 7:12

100 m strides

2 mi slow: 7:20, 7:18

2 mi faster: 6:22, 6:19

1.5 slower: 7:19, 3:40 (1/2 mi)

40 min weights

Ran slow without watch (knee pain)

Plyometrics + 200 m strides

Splits: 7:34, 7:30, 7:28, 7:23, 7:19, 3:38 (1/2 mile)

45 min weights

45 min hard burbee/tempo bike work (high watt, RPM, and resistance)

Splits: 7:24, 7:23, 7:17, 7:08, 7:02

50 mins weights

Splits: 7:28, 7:28, 7:23, 7:14, 7:09, 6:59

15 mins hard plyometrics

Warm-up: 7:28, 7:25

Tempo: 6:25, 6:21

Cooldown: 7:15, 3:42 (1/2 mile)

1 mile warmup: 7:28

800 m- 2:35, 2:48

400 m-1:18, 1:13

0.5 mile cooldown- 4:10

35 min plyometrics

43 min hard plyometrics

25 min weight session

1 mile warmup

2.5 miles fast: 7:05, 6:48, 3:25 (1/2 mile)

1 mile cooldown

15 min weight training

Last week spent in DC- about 85 miles walking

First day of practice

Splits: 7:48, 8:06, 8:05, 8:00, 7:29

Splits: 7:40, 7:41, 8:05, 7:56, 6:58

About 3 miles

24 min trail run to time

1st speed workout as a team

1 mile warmup

-1 mile at 5k pace: 5:55

-6 400s: 1:19, 1:17, 1:17, 1:16, 1:18, 1:13

-15 min plyometrics

0.5 mile cooldown

Splits: 7:41, 7:31

Extra stretching

Splits: 7:13, 7:04, 7:03, 6:57, 7:03, 6:57, 3:18 (1/2 mile)

Splits: 7:12, 7:10, 7:08, 7:16, 7:14, 6:49

Speed endurance workout

1 mile warmup: 7:45

-1600 at ~5k pace: 5:56 -- Jog 800 m

-1200 at ~2sec/400 faster: 4:28 -- Jog 600 m

-800 at ~2sec/400 faster: 2:50 -- Jog 400 m

-400 at ~2sec/400 faster: 1:20 -- Jog 200 m

-200 all out: 0:33 -- Jog 100 m

-100 all out: 0:14 

1 mile cooldown: 7:49

Splits: 7:28, 7:18, 7:14, 7:04, 6:48

25 min weight training

1 mile warmup: 7:34

2 miles at 5k pace: 12:14

1 mile cooldown: 7:38

25 min plyometrics

Easy 3 miles

Splits: 8:00, 7:41, 7:20

Long run 

Splits: 7:24, 7:11, 7:16, 7:11, 7:14, 7:11, 3:27 (1/2 mile)

35 min weight training

Splits: 7:03, 6:50, 6:58, 6:51, 6:59, 6:36

45 weight training

Up/down ladder

1 mile warmup: 7:45

-200 m: 0:35 -- Jog 100 m

-400 m: 1:21 -- Jog 200 m

-800 m: 2:55 -- Jog 400 m

-1000 m at~5k pace: 3:41 -- Jog 500 m

-800 m: 2:54 -- Jog 400 m

-400 m: 1:23 -- Jog 200 m

-200 m: 0.38 

1 mile cooldown: 8:35

40 min plyometrics

Splits: 7:57, 7:59, 7:49, 8:11

45 min weight training

extra stretches

Slow mile- 7:38

Faster Tempo- 6:42, 6:30, 3:08

Cooldown- 3:50

38 min plyometrics

Splits: 7:39, 7:37, 7:27, 7:30

45 min weight training

Splits: 7:26, 7:12, 7:16, 7:14, 7:23, 6:56, 6:48

20 min plyometrics

Splits: 7:27, 7;14, 7:18, 7:23, 7:26, 6:54

30 min plyometrics

800 m repeats:

1 mile warmup- 7:43

3 800 m (at about 5k pace)- 2:51, 2:48, 2:53

4x sprint 200/jog 200- 0.37, 0.36, 0.38, 0.38

1 mile cooldown- 7:48

45 min weight training

Splits: 7:38, 7:35, 7:31, 7:35

15 min plyometrics

1.5 mile warmup: 7:17, 3:35

2.5 miles at tempo: 3:20, 6:31, 6:24

1 mile (supposed to be) cooldown: 6:52

50 min weight training

Splits: 7:44, 7:34, 7:47, 7:44

30 min plyometrics

Splits: 7:27, 7:01, 7:12, 7:16, 7:22, 7:20, 7:13

Splits: 7:31, 7:20, 7:25, 7:29, 7:21, 7:04

35 min plyometrics

Speed workout!

1 mile warmup: 7:54

3x1000 m at~5k pace w/ 200 walk in between: 3:35, 3:44, 3:41

200 m all out sprint- 0:35

1 mile cooldown: 8:15

40 min weight training

Easy 3 miles to feel 

20 min plyometrics

1.5 mile easy: 7:17, 3:34 (1/2)

Faster 2.5 at tempo: 3:20 (1/2), 6:45, 6:43

1 mile finish easy: 7:26

50 min weight training

Easy 4 miles to feel 

15 min plyometrics

Splits: 7:29, 7:22, 7:13, 7:18, 7:29, 7:11, 7:21, 3:30 (1/2)

Splits: 7:06, 7:14, 7;11, 7:15, 7:27, 6:59

20 min plyometrics

1 mile warmup 

3x Sprint 400, 300, 200, 100 w/ 200 jog in between (equals 1 mile each)

^^splits: 6:41, 6:49, 6:37

1/2 mile cooldown

40 min weight training

3 miles to feel

extra rolling and stretches

1.5 easier: 7:24, 3:35 (1/2)

2.5: 3:19 (1/2), 6;44, 6:26

1 mile cooldown: 7:39

39 min weight training

Easy 4 miles

plus 10 mins of hard hitt/plyo work

12.3 miles biked~ 4.1 running

35 min weight training

start of week off running

10.4 biking~3.4 miles running

easy biking + 45 min weight training

60 mins of eliptical-

10 min warmup, 

up resitance every 4 mins (40 mins)

10 min cooldown

Cross fit vids, bike 6 miles easy (~2 miles)

extra 30 min weight training

3 miles really slow running

6.5 miles easy biking~2.25

high resistance slow eliptical for 50 mins 

40 min weight training

11.3 miles biking~ 3.75 miles running

4 miles running 

Splits: 7:43, 7:52, 7:27, 7:21

Splits: 7:45, 7:32, 7:25, 7:36, 7:20

40 mins of weights

800 repeats

1 miles warmup: 7:45

800s: 2:57, 2:51, 2:48, 2:43, 2:54, 2:43

1 mile cooldown: 8:15

ice bath

easy (to feel) 4 miles

30 min weights

hurt again... and break again

9 miles bike ride~ 3 miles running

15 mins of weights

14.5 biking at about 12.7 mph

5 miles easy

Splits: 8:15, 8:08, 8:09, 7:54, 7:19

35 mins weights

5 min warm up

(fast 3, slow for 2) x 4

5 min cooldown

steady 6.5 mile bike ride

4 miles easy to-feel

35 min weight training

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

Biked for 10.1 miles  at about 12 mph

45 min weights

2 mile walk

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)

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)

10 min pilate workout

45 min eliptical workout (10 min warmup, 30 mins of up resistance every 3 mins, 5 min cooldown)

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)

20 min plyometrics

35 min eliptical cutdown workout (2 miles)

(took another ice bath, rolled and stretched)

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)

12.3 miles bike (about 13.2 mph)

45 min weights

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)

45 min resitance eliptical workout

6.5 mile easy bike ride (about 11 mph, low resistance)

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

Eliptical interval workout (45 mins)

10 min pilates

(rolling and extra stretching)

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

14.3 miles biking(13.1 mph)

2.6 miles walking--> ankle felt great! no pain at all... planning on running monday! 

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!)

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)

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

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)

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)

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)

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)

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)

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  

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)

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)

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)

Pretty sore from yesterday so i did a 3 mile walk

(also rolled, stretched, and elivated)

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

Splits: 8:21, 8:08, 8:24, 8:01, 3:31 (1/2 mile)

25 min high intesity plyos

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)

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

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)

Splits: 8:02, 7:45, 7:37, 7:30, 6:55

*too fast but feeling good and ran consistent negative splits 

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

Splits: 7:32, 7:31, 7:29, 7:16

chest and back strength workout

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

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) 

Arms and Legs workout 2 **arms feeling better

Ran 5k course easy without watch+bleachers

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)