Submitted by Eric Powers
scrunners webmaster John Olson has asked me to keep a training journal during the upcoming track season to follow my progress. Below is my first entry.
Editor's note: Consult with your coach before following a training schedule. Powers has agreed to write a journal on his training as time permits during his 2009 outdoor season.
Monday, Jan. 5
Today’s workout was something I call a negative split run. I ran three miles out at an easy training pace (aka conversation pace or 70-75 percent effort), and then ran the three miles back at about tempo pace (aka lactate threshold, anaerobic threshold, or 80-85 percent effort). I like this type of run because I am able to find a rhythm and get comfortable on the way out, and then I can feel out a good tempo pace that isn’t too fast on the way back. I ran mainly on grass alongside a road during the run. It was a hot and sunny day, but my legs felt fresh.
Tuesday, Jan. 6
I ran a six mile workout at an easy training pace. I ran on a grass surface most of the time. It was a warm and sunny day, and my legs were somewhat heavy from the tempo run the day before. I finished my training with some core work: crunches, plank, and other exercises.
Wednesday, Jan. 7
I ran seven miles at an easy training pace today. It was very windy, but I felt pretty good. I ran mainly on trails and grass. I prefer to run on grass, dirt, and trails over roads because too much hard-surface running tends to wear out my legs. After the run, I did 5x100-meter strides on a grass field to work on my leg turnover.
Thursday, Jan. 8
Today I ran four miles with several of my teammates at about 70 percent effort. We ran on wooded trails and through the woods for a short time, as well. It was a warm day, and I ran easy and kept my heart rate low.
Friday, Jan. 9
I went deep water running for 40 minutes today. While water running, I try to mimic my running form as much as possible while essentially treading water in the deep end of a pool. It is a good workout to build your cardio base and work out the muscles used for running without the stress of footfalls on a hard surface. I did this type of workout extensively while I was injured during the cross country season.
Saturday, Jan. 10
Saturdays are usually my off-season long run days. I ran 10 miles at an easy training pace along the beach and nearby roads. I ran around noon on a hot and sunny day, so I began to get dehydrated until I found a public shower to cool off at. Still, I felt good on the run.
Sunday, Jan. 11
I used this day to recover somewhat from the long run. I ran five miles on grass at my usual training pace. I went on the run in the evening when it was cooler, and I felt fine.
Conclusion
This week went well for me. I finally feel like I am nearing the type of shape I was in before I got injured during cross country. Next week I hope to add a few more miles and continue my buildup to the track season.
Editor's note: Consult with your coach before following a training schedule. Powers has agreed to write a journal on his training as time permits during his 2009 outdoor season.