Monday – March 5, 2007
Training: AM: 56
PM: 15 stgl.
Day Mileage: 9.5 miles, hilly route
Week Total: 9.5 miles
Tuesday– March 6, 2007
Training: 60
Strength: abs
Day Mileage: 8 miles, hilly route
Week Total: 17.5
Wednesday – March 7, 2007-Workout day
Training: 58 mins, (25 min tempo run)
Day Mileage: 8.5 miles
Week Total: 26 miles
Thursday– March 8, 2007
Training: 62 mins
Day Mileage: 9 miles
Week Total: 35 miles
In Bern with Valerie!
Friday– March 9, 2007
Training: off day, lactate threshold test tomorrow…plus I haven't had a day off in three weeks or so.
Saturday– March 10, 2007-Lactic Acid doesn't lie
Training: 20 mins warm up
8x2000 meters - treadmill lactate threshold test
10 mins cool down
Day Mileage: 13 miles (10 miles on the treadmill)
Week Total: 48 miles
The point of doing this lactate threshold test today was to make sure that my base was "solid" enough to build on. What happens- I warm up and then FritzBoss hooks a computer up to the treadmill and then it starts rolling…The program is a 8x2k program, and with each level, the pace gets faster…We're basically supposed to run until we can't run anymore…
I ended up doing 8x2,000 meters on the dang thing!!! Anyway, the treadmill starts off at a slow pace and gets faster…then between each 2k, you get pricked and your blood is dripped directly on this lil' gadget that shows how much lactic acid is in your blood. (There is only one minute rest between the 2ks so we always have to hurry up…he pricks, then gives me a towel and a drink and then the treadmill starts rolling again). I am happy with the results because I am in better shape than I thought I was in…The test showed that I have laid a good base and I can start building in the faster, longer workouts without being afraid my body won't be able to handle them…good to know!
Adelboden, where I visited by relatives in March.
Sunday – March 11, 2007
Training: 52 minutes
Day Mileage: 7 miles
Week Total: 55 miles
I took it easy today because I was feeling my legs from yesterday's test. Also, I am going to go visit all my relatives in Adelboden....that is a day's trip!!!
NEXT: March 12, 13, 14, 15, 16, 17, 18 – The race was a good tempo run (I was a little sick)
PREVIOUS: March 1, 2, 3, 4 – XC over... bring on the roads...
INDEX: Unfinished Business -- Former PA XC state champion Josi Lauber's post-collegiate adventure