Tuesday, August 9, 2016

Tuesday PWO

Primary Workout
13 miles in Boost5

Ran after work around 1 o'clock at Lee-Davis. Did the workout that was for last week mostly because I know its hard and I wasn't sure what todays workout was. Did the workout in Spring Meadows and it was 8.5 miles worth of workout. Workout was 5 minutes on/off, 4 minutes on/off, 3 minutes on/off, 2 minutes on/off, 1 minute on/off, 2 minutes on/off, 3 minutes on/off, 4 minutes on/off, 5 minutes on. Was supposed to negative split and I did for the 5 minute portions but idk for the other ones. Was a hard workout but got it done like I needed to. Will be interesting to see how they feel tomorrow.

Monday

Training Run
8 miles in Boost4

Ran at the battlefields after work around 5 o'clock. Much better run today than yesterday. Legs felt more fresh, only problem was that I didn't have enough water throughout the day. Good run, overcast and low 70s helped a lot.

Totals

*3 off days, 2 short days, alternate workouts everyday except for Sunday*

4 days/ 4 sessions

Total: 29 miles

Boost4: 11 miles ==> 423 miles

Boost5: 18 miles ==> 404.5 miles

Sunday

Long Run
13 miles in Boost5

Ran downtown (back at home now sadly). Went from Maymont all the way down a ways on the Virginia Capital Trail. Good run for the route but bad run for my body. Either tired as heel from last week or am not in the shape I was the week before. Worst run in a while. Tried to do a tempo but was running kinda slow and only for about 20 minutes. Awful run today.

Friday

Training Run
5 miles in Boost4

Ran in the morning again for the last day at the beach. Thought about going surfing when I got up but the waves were too small and too much shorebreak so I ran instead. Better run today, got loosened up better, still painful though.

Wednesday

Training Run
5 miles in Boost5

Ran in the morning again, was very very tired when I tried to run. Legs were better than Monday but still not great. Gonna be a low week but I am getting in tons of alternative training which is good.

Monday

Training Run
6 miles in Boost4

Ran for about 40 minutes today. Was super painful because of yesterdays long run plus skimboarding and surfing all day. Barely could run when I started, got loosened up pretty well though. We will see how the rest of the week goes.

Totals

*1 off day, 1 easy day*

6 days/ 6 sessions

Total: 45.5 miles

Boost4: 16 miles ==> 412 miles

Boost5: 29.5 miles ==> 386.5 miles

Sunday

Long Run
14 miles in Boost5

Ran all the way to the end of the island and back (on vacation at Holden Beach, NC). Was pretty warm, hit all three water stops on the way back. Didn't run yesterday because we were travelling but had a good run today.