Saturday, March 12, 2016


Long Run Tempo:
16 miles in Boost4

Had 9 am practice, went to Burke Lake for the run. Had a tempo portion in the middle which was 2x20 minutes tempo. Ran it with Adam and Ethan and the other guys for the first bit. Good run, had no problems really. Felt a little tired at the beginning but got warmed up and was fine. Good run.

Friday #2

Training Run:
8 miles in Boost3

Ran lake loop with the whole squad. Was still feeling tired so I hung in the back a bit. Legs are dead from Thursdays workout. Got long run tempo tomorrow so hopefully they will feel fine then.

Friday, March 11, 2016

Friday #1

3 miles in Boost2

Got up and ran at 9 am. I can't remember a time where my legs have ever felt so bad before. That workout yesterday killed me more than I thought.

Thursday, March 10, 2016


13 miles total
7 miles in Boost4

Coach was still sick but had us do the workout anyways. Normal warm-up and cool down. Workout was 6xmile off/on (off was Michigan loop; on was on the track) and went off, on, off, on, off, on. Goal paces were as follows: all offs were supposed to be 5:00-15; on's went 4:56, 4:52, 4:48. Recovery started at 3:30 and went up 30 seconds after every rep (last rest time period was 5:30). Actual times were: 5:08, 4:52, 5:08, 4:45, 5:10, 4:31. Ran the whole thing with Adam. Numbers 1 and 5 were also with Stu, Flynn, and Sharkey.

Really really good workout today. Hardest one was the 4:45. First rep was a little tough but that was also in trainers so that caused a slower start. Otherwise felt pretty good. Got more loose as it went on. Did have some quad tightness which caused slight swelling in my knee but nothing that was hindering. Weather was great, about 77°-80° but there was some wind, especially on the far straight. Either way, was a great run, very pleased with today's work.

Wednesday, March 9, 2016


Training Run:
8 miles in Boost3

Was supposed to have a workout but coach was sick so he moved it to tomorrow. Decent run, felt crappy most of the way. Didn't stretch very well over break so I was paying for it today.

Tuesday, March 8, 2016

Tuesday #2

Training Run:
8 miles in Boost3

Ran after LD practice with wingo. Started at about 5. Was still really warm, about 71. Good run, not too fast. Getting ready for tomorrow.

Tuesday #1

3 miles in Boost3

Ran from the house. Real easy 3 miles. Great weather, about 68 when I ran. Ran in the morning, around 10.

Monday, March 7, 2016


11 miles total
8.5 in Boost4

Workout was 2x10 Lane 8s. Averaged 72s for the first set, then hit 72s dropped down to 70s for the second set. Felt tough at first but then got easier as it went on. Second set was especially easier. Ran it on LD track. Weather was great, nice 65° but windy on one straight. Good workout all alone though.

Sunday, March 6, 2016


Total mileage:
Total: 72.5 miles
Boost3: 22 miles --> 467.5 miles
Boost4: 39 miles --> 72 miles


Easy Training Run:
5 miles in Boost3

Ran in the neighborhood, just the normal 5 mile route. About 50 give or take depending on if the sun was out. Ran with my phone because my motivation was kinda low. Took it easy to be ready for spring break week (i.e. Hell Week of Outdoor).