Summer Training Blog Abbey Santoro Week 8
Monday 9/5/16
Today we had a 7 mile run with the first and last mile at warmup/cool down pace and the middle 5 miles at EPR pace. This workout went really well because we were able to focus and keep all of our EPR miles sub 6:50 pace.
Total miles: 7
Tuesday 9/6/16
Today we did our 2 lap warmup, a fartlek and finished with a mile cool down. We did our fartlek up on the football practice field again so that we could incorporate some hills into our speed workout. The fartlek was a total of 42 minutes and we ended up getting in 6 miles from it.
Total miles: 7.5
Wednesday 9/7/16
We had a 2 lap warmup and a 6 mile run today with 2 of the miles at steady state pace and the other four at
recovery. Julia and I decided to start our two steady state miles after the first mile. We ran with one of our varsity boys and split 6:33 for our first mile. The second mile we picked it up a lot and ended up hitting 6:03. Overall I am really proud of our performance during this workout because we were really able to focus on pushing ourselves. Besides almost getting attacked by a dog who wasn't on a leash this was a great run!
Total miles: 6.5
Thursday 9/8/16
This morning we had a 1-mile warmup, dynamics, 5 progressive mile repeats, and after school we weight room. This workout went really well we hit all of our splits starting with a 6:23 first mile, 6:16 second mile, 6:05 third mile, 6:02 fourth mile, and a 5:43 last mile. We ended the workout with a mile cool down and some strides.
Total miles: 7.5
Today we had a 7 mile run with the first and last mile at warmup/cool down pace and the middle 5 miles at EPR pace. This workout went really well because we were able to focus and keep all of our EPR miles sub 6:50 pace.
Total miles: 7
Tuesday 9/6/16
Today we did our 2 lap warmup, a fartlek and finished with a mile cool down. We did our fartlek up on the football practice field again so that we could incorporate some hills into our speed workout. The fartlek was a total of 42 minutes and we ended up getting in 6 miles from it.
Total miles: 7.5
Wednesday 9/7/16
We had a 2 lap warmup and a 6 mile run today with 2 of the miles at steady state pace and the other four at
recovery. Julia and I decided to start our two steady state miles after the first mile. We ran with one of our varsity boys and split 6:33 for our first mile. The second mile we picked it up a lot and ended up hitting 6:03. Overall I am really proud of our performance during this workout because we were really able to focus on pushing ourselves. Besides almost getting attacked by a dog who wasn't on a leash this was a great run!Total miles: 6.5
Thursday 9/8/16
This morning we had a 1-mile warmup, dynamics, 5 progressive mile repeats, and after school we weight room. This workout went really well we hit all of our splits starting with a 6:23 first mile, 6:16 second mile, 6:05 third mile, 6:02 fourth mile, and a 5:43 last mile. We ended the workout with a mile cool down and some strides.
Total miles: 7.5
Friday 9/9/16
Today we had a 2 lap warmup and a 6-mile recovery run. We ran with one of our assistant coaches and some of the varsity guys. We mixed it up a little bit and ran up one of the biggest hills in our area just for "fun", but it's never too early to start preparing for the hill in Lubbock at the regionals course!
Total miles: 6.5
Saturday 9/10/16
Today was meet day at the Southlake Invite. Our top 10 took this meet off, but we still went to the meet to cheer on our team. Before all of the races started we did a 3-mile tempo on the course which was pretty rough in some places so I'm kind of glad we didn't end up running this race because of the conditions (even though they were nowhere near as bad as state and NXN South). Before our workout we warmed up for half a mile and did our dynamics. When we finished the workout we talked to the varsity girls about some of the key points on the course and cooled down by running around and cheering for everyone.
Total miles: 4
Today we had a 2 lap warmup and a 6-mile recovery run. We ran with one of our assistant coaches and some of the varsity guys. We mixed it up a little bit and ran up one of the biggest hills in our area just for "fun", but it's never too early to start preparing for the hill in Lubbock at the regionals course!
Total miles: 6.5
Saturday 9/10/16
Today was meet day at the Southlake Invite. Our top 10 took this meet off, but we still went to the meet to cheer on our team. Before all of the races started we did a 3-mile tempo on the course which was pretty rough in some places so I'm kind of glad we didn't end up running this race because of the conditions (even though they were nowhere near as bad as state and NXN South). Before our workout we warmed up for half a mile and did our dynamics. When we finished the workout we talked to the varsity girls about some of the key points on the course and cooled down by running around and cheering for everyone.
Total miles: 4
Sunday 9/11/16
Today was another rest day, but some of our team met to build our cross country homecoming float for the homecoming parade tomorrow (we like to do things last minute here at Keller), the theme is decades this year and our saying is "remembering the days of old when navy and Vegas were royal blue and gold" because Royal blue and gold used to be our old school colors.
Total miles: 0
