Monday .. April 9, 2007
Training: AM- 50 minutes
PM- 20 minutes warm up, hurdle drills, 10 minutes cool down
Strength: hurdle drills, strides
Day Mileage: 11 miles, 17.7km
Week Total: 11 miles
Weather: gorgeous, mid 70s
Details: In training camp, it is really easy to do those little things that are so hard to do at home, alone…ABC drills, strides, ab workouts (more frequently), exercises for your feet….on and on and on… In training camp, you can really focus on training because your whole day is truly based on training. So even though I do homework here, it is based around my running schedule, whereas when I'm at home, I feel like I base my schedule more around school and my job.
Tuesday .. April 10, 2007
Training: AM- 26 minutes warm up, 10x400 meters with 1 minute rest, 13
minutes cool down
PM- 30 minutes easy
Strength: 7x100m strides
Day Mileage: 13 miles, 21km
Week Total: 24 miles, 38.5km
Weather: gorgeous, mid 70s again and sunny
Details: The 400s went really well! I didn't know what to expect since I haven't done many "speedy" workouts so I went into this workout conservatively…At the end I felt like I could have done another set of 5 or so, so next time I won't go into it so conservatively.
April 2007 - Training Camp at Tenero
Wednesday .. April 11, 2007
Training: AM- 76 minutes
PM- off
Day Mileage: 10.5 miles
Week Total: 34.5 miles, 55.5 km
Weather: yet again gorgeous, sunny, blue skies
Details: Moderate long run today and then we go to Ascona in the afternoon. We hear it's a really nice town so we are going to check it out…It's only a 10 minute drive so that is a plus!
Thursday .. April 12, 2007
Training: AM- 52
PM- 20 minute run
Strength: 30 minute self strength work, strides
Day Mileage: 9.5 miles
Week Total: 44 miles, 71 km
Weather: awesome again
Details: Today was an easy day since we have another workout tomorrow. The exercises were pretty tough though so I'll be able to sleep well tonight even though the training was easy…Rest is just as important as the actual running part!!! Recover, recover, recover!
Friday.. April 13, 2007
Training: AM- off
PM- 20 minutes warm up, 4x1mile with 3 minute jog-recovery, 10
minutes cool down
Strength: strides, ABC drills
Day Mileage: 10 miles
Week Total: 54 miles, 87 km
Weather: wonderful! Yet again! Mid 70s, sunny
Details: I got to do the "miles" on my request. (Here they usually do 15oom repeats) and I asked to do the miles. They were all between the 5:20s and 5:30s pace with a 3-minute jog-recovery so I was happy with it since I was supposed to run them at a little bit faster than half-marathon pace.
Saturday.. April 14, 2007
Training: AM- 66 minutes
PM- the ride home!
Day Mileage: 9.5 miles
Week Total: 63.5 miles, 102 km
Weather: sunny!
Details: Ran in the morning and then hit the road…there is always horrible traffic the week after Easter because everyone has a whole week off here for vacation! So it didn't matter if we left at 6am or whenever because the roads were going to be horrible either way…We made pretty good time anyway though!
Sunday.. April 15, 2007
So, since a goal of mine is to stay healthy for a WHOLE year, I've decided to keep my mileage back in the 60s or 70s right now and not go to 80s until I know my body can handle EVERYTHING that I'm doing to it. I've hit over 60 per week for a month now and I am feeling really good so I feel like it's good for my body to keep it at around 60 with hard workouts and then take it above 70 around 80s when I take out the harder workouts… I've become much more in tune with my body since last summer when I overdid it a bit! I'll bump up the mileage as soon as I feel comfortable at 70s per week!!! Things are coming together again so I'm just happy that I can run at a decent pace once again and that my workouts are rolling again! Man, that was a long SLUMP to get out of after December, but things are looking up and up and up! I am excited to train with all the gals again!
NEXT: April 16, 17, 18, 19, 20, 21, 22 – My cooldown was an ambulance ride...
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INDEX: Unfinished Business -- Former PA XC state champion Josi Lauber's post-collegiate adventure