Easy Day
5 miles in Boost7
Didn't have official practice but ran at normal time with Dustin and Flynn. Did backwoods and then added on cause they were only doing 4 miles. Felt really tired at the beginning, really good in the middle and really crappy at the end.
Monday, September 19, 2016
Totals
*nearly ideal week - two workouts, one easy day, long run, two doubles*
7 days/9 sessions
Total: 81 miles
Boost6: 35 miles ==> 141.5 miles
Boost7: 30 miles ==> 60 miles
7 days/9 sessions
Total: 81 miles
Boost6: 35 miles ==> 141.5 miles
Boost7: 30 miles ==> 60 miles
Sunday
Long Run
17 miles in Boost6
Had 9 am practice but the guys went down to the C&O canal to get a change of scenery. I now hate the C&O canal but only if the majority of the run is on the canal instead of in DC. Still feeling tired today, especially towards the end when Luke was making his little surges.
17 miles in Boost6
Had 9 am practice but the guys went down to the C&O canal to get a change of scenery. I now hate the C&O canal but only if the majority of the run is on the canal instead of in DC. Still feeling tired today, especially towards the end when Luke was making his little surges.
Saturday
Training Run
8 miles in Boost7
Had 9 am practice. Was so dead for this run, was deemed a recovery run because we got mileage but not pace. HR was very high.
8 miles in Boost7
Had 9 am practice. Was so dead for this run, was deemed a recovery run because we got mileage but not pace. HR was very high.
Friday Oatland's Workout
Primary Workout
14 miles total
6 in Boost6
Oatland's Workout. Best Oatland's Workout in my college career. Temperature was about 74 and cloudy, couldn't ask for better weather. Workout was 4xmile to 5xK. The first 3 mile repeats were on the high school course and the last one was the first mile of the high school course again. First three were supposed to be in the 5 o's for my group (second group). We hit 5:02, 5:19, 5:09. The fourth mile we grouped up with the front group (and stayed intermingled for the rest of the workout), and we were supposed to run 4:50s but hit 4:44. That one hurt pretty good. Then we did K's on the first K of the course (up and down the long starting hill). averaged 2:52 on the down ones and 3:10 for the up ones. Did stutter starts on the second, fourth and fifth reps. Stutter starts were to practice helping each other latch on when we come up on them in a race. Hard workout, feeling very tired but got through it with times we needed and coach was very pleased.
14 miles total
6 in Boost6
Oatland's Workout. Best Oatland's Workout in my college career. Temperature was about 74 and cloudy, couldn't ask for better weather. Workout was 4xmile to 5xK. The first 3 mile repeats were on the high school course and the last one was the first mile of the high school course again. First three were supposed to be in the 5 o's for my group (second group). We hit 5:02, 5:19, 5:09. The fourth mile we grouped up with the front group (and stayed intermingled for the rest of the workout), and we were supposed to run 4:50s but hit 4:44. That one hurt pretty good. Then we did K's on the first K of the course (up and down the long starting hill). averaged 2:52 on the down ones and 3:10 for the up ones. Did stutter starts on the second, fourth and fifth reps. Stutter starts were to practice helping each other latch on when we come up on them in a race. Hard workout, feeling very tired but got through it with times we needed and coach was very pleased.
Thursday #2
Double (long)
9 miles in Boost7
Did 9 cause I need the mileage, especially after an easy day on Monday. Felt ok
9 miles in Boost7
Did 9 cause I need the mileage, especially after an easy day on Monday. Felt ok
Thursday #1
Double (short)
3 miles in Boost5
Ran from the apartment in Providence Park. Felt kinda tired at first but once I got warmed up I felt fine.
3 miles in Boost5
Ran from the apartment in Providence Park. Felt kinda tired at first but once I got warmed up I felt fine.
Wednesday
Secondary Workout
12 miles in Boost6
Had the workout at Providence Park. Had to do 40 minutes fartlek. On portions had to be between 2-4 minutes, our choice. And off portions were same time as previous on section. My group was Dustin and Carlin. We did 2 sets of 4 minuters and 4 sets of 3 minuters. Averaged about 2:04 minute laps for the on portions. Felt really good actually so hopefully I feel this good for the Oatlands workout on Friday
12 miles in Boost6
Had the workout at Providence Park. Had to do 40 minutes fartlek. On portions had to be between 2-4 minutes, our choice. And off portions were same time as previous on section. My group was Dustin and Carlin. We did 2 sets of 4 minuters and 4 sets of 3 minuters. Averaged about 2:04 minute laps for the on portions. Felt really good actually so hopefully I feel this good for the Oatlands workout on Friday
Tuesday #2
Training Run + Strides
9 miles total
8 miles in Boost7
Did 8 mile training run and then some barefoot strides and a short cool down. Felt kinda tired today.
9 miles total
8 miles in Boost7
Did 8 mile training run and then some barefoot strides and a short cool down. Felt kinda tired today.
Tuesday #1
Double (short)
4 miles in Boost5
Ran from my apartment in the morning. Ran to the track house and back
4 miles in Boost5
Ran from my apartment in the morning. Ran to the track house and back
Monday
Easy Day
5 miles in Boost7
Had the option for an easy day and took it because of the high mileage weekend. Did backwoods nice and easy
5 miles in Boost7
Had the option for an easy day and took it because of the high mileage weekend. Did backwoods nice and easy
Totals
*overly ideal week - two workouts, one race, long run*
7 days/9 sessions
Total: 88.5 miles (highest yet)
Boost6: 47.5 miles ==> 106.5
Boost7: 30 miles
7 days/9 sessions
Total: 88.5 miles (highest yet)
Boost6: 47.5 miles ==> 106.5
Boost7: 30 miles
Sunday
Long Run
17.5 miles in Boost6
Ran Ignorance today. Was tough but mostly because of race yesterday and also because Jimmy ran with us and Jimmy loves pushing the pace. Longest run on time and distance so far. Decided I'm never doing a marathon.
17.5 miles in Boost6
Ran Ignorance today. Was tough but mostly because of race yesterday and also because Jimmy ran with us and Jimmy loves pushing the pace. Longest run on time and distance so far. Decided I'm never doing a marathon.
Saturday JMU Invitational
Race
13 miles total
7 miles in Boost6
Race was in New Market, VA. First time we have gone to this meet and not had it raining super hard, but instead of that we had some intense heat. Normal warm-up with a 5 minute faster pace run and strides. Don't know what time I got for the race but the order of our team finishing was Adam, Brent, Carlin, Me, Dustin?, Luke, ...... idk for the rest. Paul went out with front group and died, same for Logan and Luke but Luke was the only one that hung on even a little bit. Trent was sick and dropped out at about 4.5 miles but was with me the whole time. Jonny was with me but dropped off a little before mile 4. Ethan almost died, literally. Carlin did awesome. Adam and I ran similar races but he was in the front pack and I was in the second pack. Brent went way ahead for no reason and fell back almost all the way to me. Gotta get those front guys to not fall off so hard and need to get my group to grow some balls and want to get up with them by mile two at the least.
1 mile shake-out this morning
13 miles total
7 miles in Boost6
Race was in New Market, VA. First time we have gone to this meet and not had it raining super hard, but instead of that we had some intense heat. Normal warm-up with a 5 minute faster pace run and strides. Don't know what time I got for the race but the order of our team finishing was Adam, Brent, Carlin, Me, Dustin?, Luke, ...... idk for the rest. Paul went out with front group and died, same for Logan and Luke but Luke was the only one that hung on even a little bit. Trent was sick and dropped out at about 4.5 miles but was with me the whole time. Jonny was with me but dropped off a little before mile 4. Ethan almost died, literally. Carlin did awesome. Adam and I ran similar races but he was in the front pack and I was in the second pack. Brent went way ahead for no reason and fell back almost all the way to me. Gotta get those front guys to not fall off so hard and need to get my group to grow some balls and want to get up with them by mile two at the least.
1 mile shake-out this morning
Friday
Training Run + Meet Prep
9 miles in Boost7
Ran a normal training run plus strides and a cool down to get ready for the JMU invite tomorrow.
9 miles in Boost7
Ran a normal training run plus strides and a cool down to get ready for the JMU invite tomorrow.
Wednesday #1
Double (short)
3 miles in Boost7
Ran from the fieldhouse with some of the guys before class
3 miles in Boost7
Ran from the fieldhouse with some of the guys before class
Tuesday
Primary Workout
13 miles total
9 miles in Boost6
Workout was 10xK but it was split into sets of 4 with a set of 2 at the end. Was kinda hard but I did it how I needed to. Ran it with the second group. We averaged 3:08 for the first set and a tad slower for the rest of the workout. Decent workout
13 miles total
9 miles in Boost6
Workout was 10xK but it was split into sets of 4 with a set of 2 at the end. Was kinda hard but I did it how I needed to. Ran it with the second group. We averaged 3:08 for the first set and a tad slower for the rest of the workout. Decent workout
Thursday
Secondary Workout
14 miles in Boost6
Had a medium long run of 12 miles and then did 300 meter strides and a short cool down. Felt good at the end of the medium lr and decent on the strides.
14 miles in Boost6
Had a medium long run of 12 miles and then did 300 meter strides and a short cool down. Felt good at the end of the medium lr and decent on the strides.
Monday
Training Run
10 miles in Boost7
Most guys had a easy day but me and then workout guys had a normal training run. Felt okay
10 miles in Boost7
Most guys had a easy day but me and then workout guys had a normal training run. Felt okay
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