Summer Training Blog: Gulliver Prep Freshman Natalie Varela - Week 11 - One Week Left & I'm Ready To Go

Week 7:  July 18 - July 24

"This was the first phase of my training, base training. For the first 6 weeks I trained 5 days a week about 30 miles a week. Training consisted of 45 min runs with a 7 mile long run on Saturday 7:45 to 8:00 pace. This week finally did a little speed work. On Tuesday, I did 8 x 400 at  5K pace to stay sharp. I need to be patient and progress slowly. "

Monday 7/18:

1 mile warm up dynamic stretches, 
8 x 400 at 5K pace 1 mile cool down. Finally got  to run with some kind of tempo. Legs feel strong and fresh.

Tuesday 7/19:

45 minute run 7: 30 pace easy run, 6 x 65 meter striders core workout

Wednesday 7/20 

1 mile warm up dynamic stretches,  5k tempo run 7 :00 pace with some 100 meter accelerations. I felt strong and relaxed the whole way.  


Thursday 7/21

40 minute easy run 7 :30 pace, 6 x 65 meter stride 

Friday 7/22

1 mile warm up  dynamic stretches, 2 x15 minutes fartlek 1minute 5K race pace , 2 minutes 7:30 pace .1 mile cool down. Felt awesome .Today ready for Saturday morning run then to the beach for some fun and relaxation.


Saturday 7/23

Dynamic  stretches 55 minute easy run at local park AD Barnes, some small rolling hills in the shade . 

"On days off my friends and I  hunt for Pokémon or hit the beach for some fun in the sun and much needed rest. I'm looking forward to running a time trial at Tropical Park's King Of The hill course on the 28th and am hoping to come in around 19:00 or so. I'll keep you updated."


By The Numbers

Personal Records
  • 800m - 2:16.07
  • 1500m - 4:48.59
  • 1600m - 5:03.60
  • 3000m (xc) - 11:05.00
  • 3200m - 10:51.47
  • 2 Mile (xc) - 12:20.85
  • 2.1 Mile (xc) - 12:23.00
  • 5K (xc) - 18:40.41


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