Sunday – April 16, 2006 – Day 9 Easter Sunday
Josi Livia
Training: AM: off rest day
PM: off rest day
Day mileage: AM: 0
PM: 0
Week Total: 11.5 miles, 18km
Where: Pisa
Weather: Rainy and cloudy, but warm.
Training details: Nice and Easy…Lots of eating.
Josi's Journal
Fritz decided to give us a recovery day. We were all pretty beat up from last weeks' training and miles/kilometers. We took a culture day to Pisa and took some fun touristy pictures and ate some traditional Italian Gelato and then went back to the hotel for the longest Easter Dinner in history…well, in my history. I don't think I have ever sat down so long for a meal in my entire life! It was a 5-course meal, and I stopped after 2 and then waited for dessert. I don't even understand how anyone could fit 5 courses in their bellies!
The food was amazing as always and everyone is really friendly so I had a nice Easter. As I saw it, a very successful recovery day..lots of sitting and lots of eating…A great way to regenerate those muscles!
Princess' Palace…Livia
Sunday was our day off. Astrid and I took Werner Boss' car and drove an hour south to visit some friends from the All Blacks Thun running club. They have their training camp in Cecina, a nice little town.
Monday – April 17, 2006 – Day 10
Josi Livia
Training: AM: 45 minutes
PM: 22 minutes warm up, 8 track diagonals, 13 minutes cool down
Day mileage: AM: 5.5 miles, 9km
PM: 5miles, 8km
10.5 miles, 17km
Week Total: 22miles, 35km
(since Sat)
Where: Track and trails.
Weather: Nice! Boy, have we been lucky!
Training details: Good ol' track diagonals….suck! hahhaa just kidding. But they are hard for me, a long long distance runner, when I do sprints with an 800 meter runner!
Josi's Journal
We can' work out every day! We had a pretty normal day today with continuous runs and some strides. We have another double workout the next two days so we have to get ready for those. I am looking forward to them! I am still working on that whole making suffering a habit thing and FritzBoss is making that pretty easy to do here at training camp. He really pushes us here, mentally and physically…This environment is ideal for training hard and getting rest. We often underestimate the importance of rest days. I always say that knowing when to rest is just as important as knowing when to push it in training. We have been training and resting plenty here and I am sure this will lead to some break-out races for us.
Tuesday – April 18, 2006 – Day 11
Josi Livia
Training: AM: 22 mins warm up, 12 cool down
8x1,000--- c.a. 2 mins rest
3:26.5 1:54
3:27.3 1:51
3:24.2 1:56
3:22.6 1:56
3:22.7 1:55
3:26.3 1:51
3:27.5 1:45
3:30.2 -----
PM: 47 minutes
Day mileage: AM: 10 miles, 16.5k
PM: 6 miles, 9.5km
16 miles, 26km
Week Total: 38 miles, 61km
(since Sat.)
Where: Tirrenia track and trails.
Weather: Cloudy and warm.
Training details: Long repeats with short rest.
Josi's Journal
Today's workout went well. If I had taken a couple low weeks of mileage, I am sure my 1000s would have been faster, but sometimes I have to sacrifice some workouts for the sake of mileage and base. If I have my eyes on the marathon or half marathon in the next 7 years, I have to be willing to put the work in NOW and keep the foundation huge.
In today's workout, we were supposed to take 2 minutes rest, but mine kept getting cut short because Fritz wanted me to start with the group and the group was going a bit faster because they did 6 repeats (Except Monique, she did 8 as well). Anyway, those 2 minutes always flew by! You would just catch your breath and then were off again. I really like this type of training though. Long repeats on the track are a lot of fun for me. I would take doing 10 by 1,000 to 500s any day! People look at me like I am crazy when I say that, but I am used to doing 25 laps on the track for a race so it doesn't bother me a bit…plus I get to do the 1,000s at a slower pace, so that is always nice for me. Haha!
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