Sunday, September 4, 2016

Totals

*no long run*

7 days/ 10 sessions

Total: 78 miles

Boost5: 28 miles ==> 553.5 miles OFFICIALLY RETIRED

Boost6: 43 miles ==> 59 miles

Sunday

Easy Day
5 miles in Boost5

Ran in the morning after going in and loosening my back up after another  crazy cramp yesterday on the right side of my back. Ran with Marcus, Dustin, Andrew, and Hunter for the first part of their long run.

Saturday

Tertiary Workout (Alt to Race)
14 miles in Boost6

They had the race at pole green but I preferred doing a workout instead since my workouts hadn't gone too well yet. Did 20 minutes, 8 min recovery, 15 minutes, 6 min recovery, 10 minutes. The 20 was split to 12 min at threshold and 8 min at 8k pace, the 15 was 9 threshold and 6 at 5k, and then the 10 was 6 at threshold and 4 at faster than 5k. Ran it with Adam, Logan, and Paul. Was a really good workout and better weather.


1 MILE SHAKEOUT THIS MORNING

Friday

Training Run
8 miles in Boost6

Felt okay today. Have recovered a little bit from the ridiculous double double earlier this week.

Thursday

Secondary Workout
14 miles in Boost5

Ran a 12 mile medium long run and then did 8x300 and a short cool down. Very long day. Felt so much better today though prolly cause of no double.

Wednesday #2

Double - long
8 miles in Boost6

Felt super shitty once again. The doubles two days in a row definitely messed me up.

Wednesday #1

Double - short
3 miles in Boost6

Ran in the morning before class with some of the guys. Felt so shitty.

Tuesday #2

Primary Workout
12 miles in total
9 miles in Boost5

Bad day. I think the double may have messed me up. Did 6 by mile on the Michigan loop. Felt great on the warmup but the workout was awful. Started with brent and luke but only did 3 with them, didn't really do those 3 with them. Averaged about mid 5:20s

Tuesday #1

Double - Shakeout
3 miles in Boost4

Ran a light double this morning because I ice bathed last night and I didn't want to be stiff for the workout.

Monday

Training Run + strides
10 miles in Boost6

First day of classes. Had a regular training run and then did some barefoot strides and a short cool down afterwards.

Total

*ideal training week*

7 days/8 sessions

Total: 80 miles

Boost4: 10 miles ==> 486 miles OFFICIALLY RETIRED

Boost5: 54 miles ==> 525.5 miles

Boost6: 16 miles ==> 16 miles

Sunday

Training Run
7 miles in Boost6

Ran with Paul in the afternoon. Was feeling really dehydrated so I had to splash myself with water from the creek.

Saturday

Long Run
16 miles in Boost5

Ran at Burke Lake in the morning. Didn't have a tempo but still ran a good pace. Good run today

Friday

Training Run
9 miles in Boost6

Ran just in the afternoon. Knees still hurting pretty good.

Thursday

Primary Workout
14 miles in Boost5

Workout was in Providence Park, did 1000's. I totaled 11 of them with adam, brent, and sharkey. Felt pretty tired like I have been all week but I stayed with them for the whole thing.

Wednesday #2

Double - Short
4 miles in Boost5

Got our new shoes today. Nothing cool though which was very sad. Started the double and as soon as I got out of the parking lot my back cramp up really hard on the left side over my ribs. Hurt so bad that I couldn't breathe so I had to stop to stretch it out. Stayed tight for the rest of the run.

Wednesday #1

Double - Long
8 miles in Boost5

Ran in the morning with a few guys to do the longer training run early since it was supposed to be hot today. Figured we would just go short when its hot in the afternoon.

Tuesday

Secondary Workout
12 miles in Boost5

Ran an 8 mile training run. Then did 8 300 strides on the lower fields. After that we did a longer cool down, like 3ish miles

Monday

Training Run
10 miles in Boost4

Ran in the afternoon for the first official cross country practice of the year. Knees started hurting today but idk why. Shoes are pretty old but haven't gotten the new ones yet.

Totals

*1 off day on accident*

Total: 60 miles

Boost4: 23 miles ==> 476 miles

Boost5: 37 miles ==> 471.5 miles

Sunday

Training Run
8 miles in Boost4

Ran at 6 am cause we had to leave for move in. Last run at home for the summer.

Saturday

Long Run
15 miles in Boost5

Ran wingos loop again. Pretty good run today. Last summer run in downtown Richmond

Friday

Training Run
8 miles in Boost4

Ran in the morning and then went to work afterwards.

Thursday

Secondary Workout
10 miles in Boost5

Did 8 miles at the battlefields in the morning and then did 8x300 strides and a short cool down.

Tuesday

Primary Workout
12 miles in Boost5

Ran after work at Lee-Davis. Got out of work super early so I ran before eating lunch. Was about 94 degrees. Did 2x18 minutes out and back. Was pretty slow cause of the heat.

Monday

Training Run
7 miles in Boost4

Ran after work at the battlefields.