Monday- Today we ran a steady 12 km, then were needed to help out at an elementary school meet rabbiting and turtling. So we ran the senior races, which were a lot faster than we thought they would be. So in total today we did about 15 km. During the 12 km we both felt good, by the end our lungs hurt a little bit, but otherwise we felt fine. Leslie went to physio and was told that she had much better control compared to last year at this time and that she looked a lot stronger.
Tuesday- Both of us ran an easy 6 km and did core. We felt surprisingly good considering yesterday.
Wednesday- We did a warm up and strides followed by 3x hill-trifica. Then 3x 2km partner-relays. Laura felt strong and Leslie felt good as well.
Thursday- A new season of Survivor starts today!! We did core and went on an easy 6 km run.
Friday- We had today off.
Saturday- First we did a warm up and British Bulldog strides, which were a lot of fun. Then we did a 4 km tempo. Leslie felt not at all strong. Next we did 8 stride drills. Laura did a fast 2x 1km next while Leslie only did 1.5x 1km. Then we went on a cool down.
Sunday- Today we did an easy 6 km and core. Leslie also did her exercises from her personal trainer.
Totals: Laura: Ran: 61 km Core: 3x routine
Leslie: Ran: 61 km Core: 3x routine
Sunday, September 28, 2008
Monday, September 22, 2008
Mon. Sept. 15, 2008 - Sun. Sept. 21, 2008
Mon. Sept. 15, 2008- We both ran a moderate 8 km today and both felt pretty good.
Tues. Spet. 16, 2008- We both did core today, as well, Leslie did an easy 3 km to keep her legs moving.
Wed. Sept. 17, 2008- We had a fun and easy workout today. We began with a warm up, played flags, and finished with 5 partner relays of the pond loop and a cool down.
Thurs. Sept. 18, 2008- We raced at Fanshaw. Laura got 11th, which she was not very happy about. She felt tired and out of breath for the whole race and hopes that she feels better in the future. Leslie got 19th, which she was very happy about. Also, we both did core exercises.
Fri. Sept. 19, 2008- Laura went on a 5 km run to maintain her mileage and keep her legs moving. She felt pretty good.
Sat. Sept. 20, 2008- We watched Katie's race and she did very well! We then went to the workout, where we did a warm up, (Leslie also did another shorter warm up with one of the new kids) and diagonal drill strides. We then did a 14 minute tempo followed by 5 x 3 minutes running hard, with a 1 minute recovery between each. Laura felt good.
Sun. Sept. 21, 2008- Today we ran 6 km and did core exercises.
Total:
Laura: Running: 48 km Core exercises: 3 x routine
Leslie: Running: 46 km Core exercises: 3 x routine
Tues. Spet. 16, 2008- We both did core today, as well, Leslie did an easy 3 km to keep her legs moving.
Wed. Sept. 17, 2008- We had a fun and easy workout today. We began with a warm up, played flags, and finished with 5 partner relays of the pond loop and a cool down.
Thurs. Sept. 18, 2008- We raced at Fanshaw. Laura got 11th, which she was not very happy about. She felt tired and out of breath for the whole race and hopes that she feels better in the future. Leslie got 19th, which she was very happy about. Also, we both did core exercises.
Fri. Sept. 19, 2008- Laura went on a 5 km run to maintain her mileage and keep her legs moving. She felt pretty good.
Sat. Sept. 20, 2008- We watched Katie's race and she did very well! We then went to the workout, where we did a warm up, (Leslie also did another shorter warm up with one of the new kids) and diagonal drill strides. We then did a 14 minute tempo followed by 5 x 3 minutes running hard, with a 1 minute recovery between each. Laura felt good.
Sun. Sept. 21, 2008- Today we ran 6 km and did core exercises.
Total:
Laura: Running: 48 km Core exercises: 3 x routine
Leslie: Running: 46 km Core exercises: 3 x routine
Sunday, September 14, 2008
September 8-14 2008
Monday- Today we did a steady 8km instead of the original steady 10 km because we were both feeling tired from the past couplke days.
Tuesday- With the school we did a warm up, 5x800m repeats, stair suicides, and a cool down. In total it was about 6 km. We also did core.
Wednesday- After our warm up and stretching, Laura did a 5 km tempo while Leslie did a 4 km. Then we did our core drill strides and 5x2min hard running with a minute break of easy running in between. We both felt good, but Leslie's muscles felt cramped.
Thursday-Both of us did core and ran 6 km. Leslie's quad hurt a little bit. Then we went to our school's Grade 9 dance.
Friday- We took today off.
Saturday- Leslie went on a bike ride, her leg felt only okay not great. Laura did a warm up, british bulldog strides,(she improved from last time because she wasn't first out again) a 4 km tempo, and 3xtri-hills, then strides, and a cool down. She felt good on the tempo but not so much on the hills.
Sunday-Both of us did core. Leslie went on an hour biked ride. Her leg is feeling much better everyday. Laura went on a 6 km run. She felt tired and her calf really hurt.
Totals: Laura: Ran: 54 km Core: 3xroutine
Leslie: Ran: 34km Biked: 1.5 hours Core: 3x routine
Tuesday- With the school we did a warm up, 5x800m repeats, stair suicides, and a cool down. In total it was about 6 km. We also did core.
Wednesday- After our warm up and stretching, Laura did a 5 km tempo while Leslie did a 4 km. Then we did our core drill strides and 5x2min hard running with a minute break of easy running in between. We both felt good, but Leslie's muscles felt cramped.
Thursday-Both of us did core and ran 6 km. Leslie's quad hurt a little bit. Then we went to our school's Grade 9 dance.
Friday- We took today off.
Saturday- Leslie went on a bike ride, her leg felt only okay not great. Laura did a warm up, british bulldog strides,(she improved from last time because she wasn't first out again) a 4 km tempo, and 3xtri-hills, then strides, and a cool down. She felt good on the tempo but not so much on the hills.
Sunday-Both of us did core. Leslie went on an hour biked ride. Her leg is feeling much better everyday. Laura went on a 6 km run. She felt tired and her calf really hurt.
Totals: Laura: Ran: 54 km Core: 3xroutine
Leslie: Ran: 34km Biked: 1.5 hours Core: 3x routine
Monday, September 8, 2008
Mon. Sept. 1, 2008- Sun. Sept. 7, 2008
Mon. Sept. 1, 2008- We ran a steady 12 km together today. Laura used her new puffer and it helped a lot! Leslie's ankles hurt.
Tues. Sept. 2, 2008- We both ran 6 km and did core exercises. Leslie felt good.
Wed. Sept. 3, 2008- Laura got her G2 today! We began the workout with a 20 minute warm up and 4 strides. We ran hard for 4, 3, 2, then 1 minute with 1 minute easy between each. Laura felt really good. We then did diagonal core strides. Laura ran another 4, 3, 2, 1, while Leslie did a 3, 2, 1. Leslie also felt good. We finished with strides and a cool down.
Thurs. Sept. 4, 2008- We ran 8 km and did core exercises.
Fri. Sept. 5, 2008- We had today off.
Sat. Sept. 6, 2008- We began with a warm up and strides. Laura ran 3 x 2 km at tempo pace, while Leslie ran 2 x 2 km as well as an extra km. We did diagonal core strides. Laura was feeling okay, not great. We then did a fast 2 km. We finished with strides and a cool down.
Sun. Sept. 7, 2008- We ran with the University of Windsor, who were in Goderich for the weekend, so we ended up running 12 km which is a little more than we were suppossed to. Laura felt good though. We also did core exercises.
Total:
Laura: Running: 66 km Core: 3 x routine
Leslie: Running: 66 km Core: 3 x routine
Tues. Sept. 2, 2008- We both ran 6 km and did core exercises. Leslie felt good.
Wed. Sept. 3, 2008- Laura got her G2 today! We began the workout with a 20 minute warm up and 4 strides. We ran hard for 4, 3, 2, then 1 minute with 1 minute easy between each. Laura felt really good. We then did diagonal core strides. Laura ran another 4, 3, 2, 1, while Leslie did a 3, 2, 1. Leslie also felt good. We finished with strides and a cool down.
Thurs. Sept. 4, 2008- We ran 8 km and did core exercises.
Fri. Sept. 5, 2008- We had today off.
Sat. Sept. 6, 2008- We began with a warm up and strides. Laura ran 3 x 2 km at tempo pace, while Leslie ran 2 x 2 km as well as an extra km. We did diagonal core strides. Laura was feeling okay, not great. We then did a fast 2 km. We finished with strides and a cool down.
Sun. Sept. 7, 2008- We ran with the University of Windsor, who were in Goderich for the weekend, so we ended up running 12 km which is a little more than we were suppossed to. Laura felt good though. We also did core exercises.
Total:
Laura: Running: 66 km Core: 3 x routine
Leslie: Running: 66 km Core: 3 x routine
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