Saturday, Jan 22
Friday, Jan 21
Thursday, Jan 20
Wednesday, Jan 19
Mark: Day off
Tuesday, Jan 18
Mark: 8x200 with 2 min recovery, 25.2-27.1-26.0-26.0-26.0-25.7-26.0-24.8
Monday, Jan 17
Mark: Easy 25, lungs still not breathing too well
Sunday, Jan 16
Mark: 2x4x400 with 90 sec recovery, 8 min between sets. I was really struggling to breathe today, the plan was 66-64-62-60, then 64-62-60-58, but I was just really struggling the whole time and went 65-64-62-61, 63-62-63 and called it a day. At first I just thought maybe it was the dirt track or maybe something mentally cuz all my workouts on the birmingham track have been going well and all these here on the dirt track havnt but I think there was actually just something wrong an im going with a strain or an internal bruise in and around the diaphragm area just making it painful to breathe.
Friday, Jan 14
Mark: Did and 800 in 2:32, then 10 minutes of “back to backs” where we basically just ran 15 sec on and then an easy 15 seconds. Finished with another 800 in 2:21.
Wednesday, 12
Mark: So I really wanted to get on a track today so I could get in the spikes so I just went to a high school track (where if you saw my facebook status you know I forgot my watch so I did the whole workout carrying my iphone which was lame) hoping I could get on the track. So I showed up and the whole team and coaches were all out on the track (gotta love southern cali) and I was like shoot, hoping it would be empty. So I walked up to the coach and he let said I was welcome to use the track, as they were just winding down, and said we could come there around that time anytime we wanted so that is really nice to have somewhere we are able to workout. So for the session today I did 5x600 with a 2 minute 200 jog recovery in 1:44-1:40-1:37-1:39-1:37, took 8 minutes and switched to spikes and did 5x200 with a 2 minute 200 jog recovery in 25.5-26.3-25.4-25.4-25.2. After the last couple sessions I felt pretty slow on that dirt track so I was happy to be feeling good running today and I feel I’m hopefully closer to being where I need to be to race in a few weeks.
Tuesday, Jan 11
Mark: Not really feeling great today and I havnt had a day off in a while so I decided to just have a day off.
Monday, Jan 10
Mark: Easy 20 minutes today.
Sunday, Jan 9
Mark: So the session was supposed to be 2x(8x200) with a 200m jog in between each 200 in 1 minute. The idea is to get more heart lung stimulus for the session so having a limited active rest between the each effort will keep us from dropping down too quick on them and keeping the focus where its supposed to be. So I went 31-31-30-30-30-31-30-29 for the first set, took 8 minutes, then went 28-29-30-29-30-29, then pulled it cause I was having trouble breathing. Ever since I got sick I have felt like I havnt been breathing well. But I didnt want to just end there, so I added 2x200 on the end in 26 just to turn the legs over a bit. I think the dirt/ sand track is a little slow as well, may even be a 440 track because I feel like I’m working harder than I should be to hit the times I am....same thing with the session here last week.
Saturday, Jan 8
Mark: I was planning on doing a session today but Tim has to work and Matt isnt feelin it so we are gonna all go to the dirt track tomorrow and do the workout.
Friday, Jan 7
Mark: Easy recovery run, 20 min.
Thursday, Jan 6
Mark: 5x800 with Matt, I went 2:28-2:26-2:24-2:22-2:18. I wanted to take it easier today and just kinda activate the lungs without breaking my body down too much, so i was happy with the effort today.
Wednesday, Jan 5
Mark: Easy 30 min run
Tuesday, Jan 4
Mark: Decided to go with a moderate pace run and I went 5:29-5:37-5:32, then jogged over to the hill and met up with Matt and did 4x 20 second hill repeats, which was what we used as the 150’s in our efforts last time.
Monday, Jan 3
Mark: 35 minutes with Scherer....trying to decide what to do for workouts for this week still.
