Saturday, March 19, 2016


Race Day:
9 miles total
7 in Boost4

Raced the 3k at Tribe Invitational. Did normal warm-up, race, then 10 minutes running, the 3 laps of straights and curves, then 10 minute jog to finish. Race was ehh. Got fourth on the team behind Flynn, Adam, and Stu got me at the line. Think I ran somewhere in the mid 8:30s? Not sure on time or overall place. Decent day, good workout.


Meet Prep:
7 miles total
6 in Boost3

Ran 6 on DOB with the boys. Then did 2x200 and 2x150 strides in spikes plus some cool down. Goodish day. Did knee wrap in both knees which helped some except for the strides. Hopefully tomorrow goes well.

Thursday, March 17, 2016


Training Run:
8 miles in Boost3

Crappy run today, legs felt like ass. Did a knee wrap so that helped with knee pain. But my legs I general felt really crappy. Not a good day today.

Wednesday #2

10 miles total
7 miles in Boost4

Workout was 3 sets of 4x lane 8 plus 4x300 strides afterwards. Was a good workout but I had some problems. Knee pain was an issue, especially on the lane 8s. Also legs weren't quite ready to run fast yet. 300s never went under 47.... Was feeling tired but got done what I needed to.

Wednesday, March 16, 2016

Wednesday #1

3 miles in Boost2

Ran at 7:30 in the morning. Just did a nice and easy 3, kept it chill. Legs were not too happy cause of ice bath yesterday so we will see how they feel in the workout.

Tuesday, March 15, 2016


Training Run:
8 miles in Boost3

Ran DOB with Trent, Stu, Flynn, Brent, Sharkey and Paul. Was a bit faster than I would have liked. Legs didn't feel very good. Started to get some relatively substantial knee pain towards the end. Had a massage last night so that may have had something to do with it. Hopefully ice bath today will make the swelling decrease.


12 miles total
6 in Boost4

Workout was 2 sets of 3x1000 plus 532. K's were 3:04,02,02 for first set and 3:01,00,01 second set. 532's were about 61-62 pace for both sets. Ran in flats for the K's and spikes for 532's. Had 1 minute rest between K's and 3-5 minutes between everything else (except 532s which were a 300 jog to the 300 and a 200 jog to the 200). Good workout but was tough. Legs weren't ready to get into the speed quite yet but I had to suck it up. Normal 3 mile warm-up and cool down. Weather was cloudy and about 50 but was crazy humid so it felt like 60's while running. Overall it was a good workout.

Monday, March 14, 2016


Total Mileage: 77 miles
Boost3: 34 --> 501.5 miles
Boost4: 31.5 --> 103.5 miles

Sunday, March 13, 2016


Training Run:
7 miles in Boost3

Ran by myself today. Chilled on the pace. Tried to make it relaxed but at almost training run distance since it could have been an easy day. Good run. Did DOB 7. Weather was good, cloudy and high 50s.