did some hill repeats today, and even here in Cali it was raining, therefore the hills were WAY muddy. Its ironic that I washed my shoes till they were sparkling white, to trash them the next day. we did 3 hill surges for about 400m-600m. they were done at 1:55-2:05. Felt good to get some leg lift in a workout since my ankle had been preventing it so much during the last part of XC that my stride length almost disappeared. My lungs are still suffering from the lay-away, but I can tell I am improving. I got my 2 week schedule today, it goes as follows:
Sat 2/14: 45 mins slow
Sun: Rest
Mon: 2 mile warm up, 600M time Trial, 4x100M w/200m jog recovery
Tues: 5 Easy
Wed: 2 mile warm up, 1200M time trial, 2 mile cool down
Thurs: 5 easy
Fri: 5 steady
Sat 2/21:10 LSD
Sun: rest
Mon: 2 mile warm up, 6×800@2:50 w/4 min recovery
Tues: 5 easy
Wed: 2 mile warm up, 2x2x400@65 w/full recovery
Thurs: 8 LSD
Fri: easy running
Sat: First Scrimmage
Running Goals on Time Trials/Scrimmage
600M Time Trial: 1:30-1:38
1200M Time Trial: 3:15-3:30
Scrimmage:
1600m: 4:55
800m:2:07
4x400m split: 56/57