Monotone Mondalies

Post em.

Easy 10-12 soonish.

Well needed rest day. I am so sore from Saturday's workout. But I did go shopping!

swimming for 2 hours
I finally ran today..only about 2 1/2 miles though. but with swimming & the bad weather I haven't been running much. I'm gonna start back up though, running a little everyday, then more on the weekends

Easy 3 miles @ 7:30 pace.

My run was kinda weird. My HR was a higher than usual (though still in the optimal range, but just at the high end instead of the low end.) The pace was also slower than usual, although it did come to me eventually On the last 2 miles I blew by some people who I overheard making comments about my pace, and some people on the other side of the road started yelling shit at me about something or other. 12.5 miles total, splits were:

8:13, 7:49, 8:03, 7:48, 7:44, 8:01, 7:44, 8:08, 7:36, 7:14, 6:58, 5:59, 3:48 (for the 1/2 mile)

400 warmup
6x400m repeats uphill w/ 400 jog in between
800 cooldown

then i went to the Y with a couple friends:
25 minutes on the bike: 5.4 miles
35 minutes of poolrunning

umm skipped. i went to the mall all day and spent most of my money. i had fun (:

relay meet tomorrow. im running the 4x800 and the distance medley relay

xc running gal wrote:400 warmup

That's an awefully short warm up. Is that what your coach told you to do, or what you did on your own?

runner_dude wrote:

xc running gal wrote:400 warmup

That's an awefully short warm up. Is that what your coach told you to do, or what you did on your own?

i did them on my own.
this may be a stupid question, but how long should one be?

Well, my university XC team does 20+ minutes of easy running, plus strides and drills before workouts. Since you're a lot younger, I'd suggest maybe a mile, maybe 2 reaaaally easy, and a few strides. You might also want to increase the length of the cool down too, but 800m is sufficient, though more is better. Plus, the cool down can be as slow as you want. Our cool downs are normally over 9 minutes per mile (our easy run pace is 6:30-7:30/mile)

runner_dude wrote:Well, my university XC team does 20+ minutes of easy running, plus strides and drills before workouts. Since you're a lot younger, I'd suggest maybe a mile, maybe 2 reaaaally easy, and a few strides. You might also want to increase the length of the cool down too, but 800m is sufficient, though more is better. Plus, the cool down can be as slow as you want. Our cool downs are normally over 9 minutes per mile (our easy run pace is 6:30-7:30/mile)

okay, thanks

during track like with coaching we do like an 800 warmup(to get to the track), then we do like stride/form runs and stretching.
for some reason i just don't do everything we do with the team when i'm on my own.
it's probably a good time to start though haha

1k race

6.5 hours of lacrosse camp.
5 mile run with 30 second sprints every .25 miles during the camp
3 miler at lunch

ugh not needed rest day.. tomorrow I'm spending all day in seattle too. Which is fun but I feel guilty =/

My new years resolution: Quit being such a slacker.

pinthin- same w/ me.

i've been hanging out with friends and slacking off too.
i got more invites today but i turned them down so i could
just get some stuff done.. including go outside for a run.
still feel kinda bad though.