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A week in the life
 | posted by LHiggs, a Women Talk Sports blogger About LHiggs: Former competitive fast-pitch softball player and dancer turned steeplechaser with a best finish of 2nd in the NCAA mile and a finalist in the 2008 Olympic Trials 3000m steeplechase...more |
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@amarathoner_com asked me to throw up a sample week of training, so here it goes. This was my last week, plus a couple days into this week because they were very different from last week. Last week was basically my first building week of the outdoor season, after taking a small break after the indoor season.
Thursday:
Monday:
am: easy 5 miles (7:55 pace), followed by 4x 10sec hill sprints
pm: easy 2 miles (8:06 pace) in Vibram 5-fingers in light rain, followed by 3x 10sec hill sprints note: I was supposed to do 6 hill sprints in the morning, but my attention span sort of flaked out
Tuesday:
am: 4-mile loop (7:24 pace)
pm: 1 hour Warrior Fitness Bootcamp (my first time - total ass kicking)
Wednesday:
am: 4-mile loop (7:06 pace)
pm: fartlek with my teammate (Jamie Sutherland) 1-2-3-2-1-2-3-2-1minutes with the rest the same as the rep it follows (6:36 pace for entire workout)
Thursday:
am: off
pm: easy with a triathlete my friend is coaching (5.7 mi - 8:12 pace)
Friday:
am: 1 hour Warrior Fitness Bootcamp
pm: 6.2 mi (7:13 pace)
Saturday:
am: 4-mile progression tempo (6:31-6:05-6:11-5:36) - first 2 miles with teammates, last 2 by myself, as they were doing shorter repeats in the middle and then 3 more tempo miles
pm: 8x200 @ 33s at Riverbank track, dodging Zog SportsSunday:
am: 11.5 mi (7:38 pace) - this was supposed to be moderate, but I ran out of energy. Apparently my training partners did as well, as we all suffered together.
Monday:
OFF
Tuesday:
am: 4-miles in a torrential downpour (7:42 pace)
pm: 4x1600 in the Armory because it was still cold and rainy, 5:40, 5:32, 5:28, 5:26
pm+: 25min of lifting - lunges, overhead squats on a bosu ball, step-ups, etc.
That was about 60 miles last week, plus 120 minutes of intense general strength. This was a pretty big jump from indoors, where I was racing so much that my mileage was having a hard time getting over 45. Needless to say, I am pretty tired (and I think I strained a muscle in my stomach).
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- Track & Field
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