Monday December 26, 2005
Training: 15 minutes warm up, about an hour of lifting and strength work with Fritz and Astrid (full body) 10 minutes cool down, 90 mins pm
Day Mileage: about 15 miles
WEEK Mileage accumulated: 15
Where: Steffisburg, Thun, Uttigen, Uetendorf everywhere with my girl Astrid!!!
WEATHER: Nice and snowy, not too bad...a long sleeve with a windbreaker weather and tights!
Quotes: Fritz wasn't kidding when he said that we were going to put the pedal to the medal right after Christmas!!
Training Details: Pace in the morning was really slow. The weight room was tough!!! FritzBoss really pushes in there!!! We did three sets on each machine. (Hamstrings, quads, back, stomach, hip extensors and hip flexors, arms and shoulders, stomach again.) The pace in the evening with Astrid was medium, we felt pretty good and the roads weren't too snowy.
Tuesday December 27, 2005
Training: 60 mins am with Astrid medium pace, 30 mins pm with 25 mins of ab work
Day Mileage: about 12
WEEK Mileage accumulated: about 27 miles
Where: Next to the Aare with Astrid, around Steffisburg for second run
WEATHER: hi in the mid 20s
Quotes: Ouch. I feel those weights we did yesterday.
Training Details: Snowed like crazy in the afternoon!!! I ran my second run in what we would consider a blizzard in North Carolina, a dusting in Philadelphia, and pretty much nothing here in Switzerland! Ate like crazy today! Breakfast, a second breakfast, lunch, a snack at 3 and then 5 and then dinner at 7:30….this is most likely because of 27 miles in two days. Legs feel decent, considering.
Wednesday December 28, 2005
Training: Aaah, one training today. 60 minutes slow and medium pace with Astrid; 30 minutes of exercises in the pm
Day Mileage: about 8
WEEK Mileage accumulated: about 35
Where: Around here somewhere
WEATHER: Hi of mid 20s again and really snowy
Training Details: My legs felt really dead today. I think Astrid felt better than I did, because I was draggin' on our run!
No workout today. Our first one will be on Friday and then for the next two weeks we will have a workout every 3 days, which should be quite a challenge! Since there is too much snow, we are going to Magglingen to the indoor track there to work out. That is where the National Team trains, unless they go somewhere warm to train! We have some athletes in South Africa, and Christian Belz is in Kenya for a month!!!! Man, I am jealous!!! Although, I do get to go to Portugal in February, so I have that to look forward to. My Astrid and I are good training buddies and she is coming too, so I am super psyched!!!
Motivation
"All you have to do is know where you're going." Earl Nightingale
If you have your eyes set on a goal, that is motivation in itself. Napolean Hill said, "A goal is a dream with a deadline." As long as you realize that your next goal has a dead line, that really gets your butt moving! Although I have the big picture in mind, the small steps to get to my final goal are important. Skinny always said that one day is no more important than the next, so if I was sick, one day was no big deal. But he also stressed that the small things are important. Things like running drills, strides etc… are just as important as when you go out and get your run in. A lot of the reason why we as distance runners aren't ever really satisfied is because there are many things that are possible to tweak. So if I go out and run a PR, I am happy for the moment, but not satisfied because I know there is some aspect I could work on harder…for example, abs, drills, strides, pace etc… There are so many variables in our training in which we could tweak, which may or actually may not help our pr out in the end, but that is why we have to try, because of the chance that it just MAY. My current "tweaking," is working on my core…Trying to get over my complex that just because you do a lot of sit-ups, doesn't mean that you are an obsessed, anorexic distance runner. I've been doing pretty well. My goal was to do 20 minutes of ab work 4-5 times a week, and I have been pretty much sticking to it, aside from our week off. It is such a slow process! But again, am staying patient with the whole thing. My next big race is going to be on January 21st in Lausanne. It is the first of two qualification races for Student World Cross Country!!! So that is my immediate goal with a deadline, hence why I feel ultra motivated at the moment!!!
NEXT: December 29, 30, 31, January 1 '06 – Scaring away the ghosts...
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INDEX: Unfinished Business -- Former PA XC state champion Josi Lauber's post-collegiate adventure.
INDEX: Unfinished Business -- Former PA XC state champion Josi Lauber's post-collegiate adventure – PART TWO, JAN 1, 2006...