Saucony Flo50 Summer Training Blog: Jess Lawson

Week 4: 8/1-8/7

Maine was very fun but it was nice to get back home this week and start running with my teammates and get back into a regular PT and strength routine. I was able to increase my mileage again this week and even added a threshold workout in too. My physical therapist believes I'm getting very close to completing PT and was happy with my progress over the past two weeks which is comforting.

(8/1) Travel day

(8/2) First run back in NY, I did a nice 7 miler with Maeve and we stretched afterwards.

(8/3) Before going to practice I had PT, I warmed up with an easy 10 on the treadmill and then went into a series of 8-10 exercises focused on building hip and ab strength which included Scissor jumps, jump squats, single leg squats, single leg RDLs, split squats, T- band lateral walks, single leg bridges, planks and ab work. After PT I drove to Community Park where the team does threshold workouts. I did an easy warm-up and hopped into a threshold/tempo run with my teammate Kate since this was my first threshold like workout. We did 3 miles at 6:36 pace took 3 minutes break and then did 2 more miles at 6:40 pace. I felt pretty relaxed during the reps which was good, I did a cool down and then stretched. When I got home I was feeling pretty sore from PT and the thresholds so I rolled and ice bathed. 

(8/4) Easy 5 miles with the girl's team, it was fun to be home and run with everyone again. After the run the whole team did 10 minutes of circuits which was pretty tough! After circuits we got in a circle and did abs and stretched.

(8/5) 8.5 mi at just over 8 minute pace. My team met and carpooled to do our Friday long run at Catherine Valley trail, today's run was the longest I've gone yet this season and it felt very smooth. Earlier today I met with Coach Fiorillo and did an upper body workout which included 6 sets of 12/10/8/6/12/12 reps focusing on the chest, shoulders, back, biceps and triceps, the workout felt more difficult than last time because I haven't lifted in 2 weeks...other than that the workout went pretty well.

(8/6) Today I was planning to do 4 but ended up going 6 with my brother as we were exploring a new running location nearby. It was basically just overgrown trails through the woods so it was hard to keep a steady pace but it was fun to explore and there are miles of other trails there so hopefully we can find others that are easier to run on in the future.

(8/7) Off

Weekly mileage: 35.53