Rochelle Kanuho

"The two most important days in your life are the day you are born and the day you find out why."

- Mark Twain

Personal Bests

  • 5000m – 15:25.85 (2014)
  • 10,000m – 32:08.76 (2015)
  • 10k road – 33:04 (2015)
  • Half Marathon – 1:11:28 (2016)
Hoka One One Northern Arizona Elite

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Rochelle's Training Log

Week of 4/24/2017 - 4/30/2017

Tuesday, April 25, 2017
Run - Easy Run
8 mi

Run - Easy Run - Easy Run + drills/hill sprints/plyos
4 mi
Monday, April 24, 2017
Rest Day

Week of 4/17/2017 - 4/23/2017

Sunday, April 23, 2017
Run - Long Run - Medium Long Run
Easy peasy.

Post Workout Notes:
Ben gave me the option to fast finish after I didn't get though my workout yesterday. Was on 7:45ish pace through 10 miles. Tried to pick it up with 3 to go and split a 6:49. Kept going for part of the 2nd mile, looked at my watch and it said I was still holding a 6:50 pace after I thought I picked it up. Mentally broke down that last two miles and just fished at normal run pace.
14 mi ~ 1:48:29 View Run
Saturday, April 22, 2017
Run - Lactate Threshold - Tempo + 200s
Lake Mary. 4 mile Tempo at 5:40 pace. 5min rest. 8 x 200 in 36-37 with 1min rest.
2.98 mi ~ 23:32 View Run

Run


Post Workout Notes:
5:52 and 6:11 for the first two miles. Decided to shut it down and just get a run in for the day. Was on 5:40 (2:50-800) pace the first half mile then struggled the second half. Got back on pace for the first half of the second mile, came though 2:49 and really struggled to hold pace the second half.
2 mi ~ 12:05 View Run

Run
6.11 mi ~ 47:42 View Run
Friday, April 21, 2017
Run - Easy Run


Post Workout Notes:
Easy morning run at mailboxes. Felt a bit tired.
10.06 mi ~ 1:21:32 View Run

Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Solo 2nd run on woody mt. Slight left shin pain at start of run.
3.77 mi ~ 34:36 View Run

Run


Post Workout Notes:
Post evening run drills & 6 x 25-30s strides, on woody mtn. rd. 45s rest. Jogged back home.
1.52 mi ~ 13:56 View Run
Thursday, April 20, 2017
Run - Easy Run


Post Workout Notes:
Bagel run with guys and Lauren
10.01 mi ~ 1:18:00 View Run

Run - Easy Run


Post Workout Notes:
Evening run with 2Pac- Left shin pain at start of run
5.05 mi ~ 39:12 View Run
Wednesday, April 19, 2017
Run - Leg Speed - 1mi Tempo + 300/200/100 x 3
1mile Tempo at 5:30. 3min rest. 300/200/100 x 3 = 55/36/17 54/35/16 53/34/15. 200 jog after the 300 and 200. 3min between sets. Finish with plyos.

Post Workout Notes:
Warm up with the guys
3.28 mi ~ 26:20 View Run

Run


Post Workout Notes:
Solo ''speed'' session. Was a little quick on some of the splits but the paces felt a tad too easy. Evo spikes for the mile, Rockets for the faster stuff. Legs were feeling good, had some noticeable pain in my left achilles/low calf during the last set.
3.46 mi ~ 26:19 View Run

Run


Post Workout Notes:
Enjoyed ending the workout with some ploys. No achilles pain on cool down.
2.86 mi ~ 22:03 View Run
Tuesday, April 18, 2017
Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Didn't feel so great after the drive from phx. Left shin pain at the start of the run. Left ankle felt much better until I took off my shoes. Ran barefoot for the last mile on the grass and could feel my ankle pinching last half mile.
4.08 mi ~ 37:29 View Run

Run - Easy Run


Post Workout Notes:
11am appointment in Phx with John Ball made for an early start to my morning. First few steps were a struggle but warmed up pretty quick.
10.04 mi ~ 1:20:56 View Run

Run


Post Workout Notes:
Six strides in my spikes (rockets) in an attempt to get the junk out of my legs from the long drive. Cut my rest to 45s in-between strides.
0.58 mi ~ 5:58 View Run
Monday, April 17, 2017
Run - Easy Run


Post Workout Notes:
Ankle was stiff yesterday post workout and this morning. Waited until 1:30 to get out the door. Did my exercises and lifted before run to help loosen up my legs. didn't have any pain!
10.07 mi ~ 1:22:50 View Run