Sunday, September 25, 2016


*nearly ideal - one easy day/two workouts/shorter long run*

7 days/9sessions

Total: 78 miles (easy day and normal long run would have made it 83+)

Boost6: 36 miles ==> 177.5 miles

Boost7: 30 miles ==> 90 miles


Training Run
8 miles in Boost7

Ran with Trent at 1. Felt good today, ran fast cause we started talking about how we want A10's to go.


Long Run Tempo
15 miles in Boost6

Ran at Burke Lake for morning practice. The tempo was 2x20 minutes. Coach wanted us to take off a mile or two, he told us exactly how long to run. Felt really good today. Very happy about today feeling good since Thursday felt so bad.

Friday #2

Double (long)
8 miles in Boost7

Ran Lake Loop. Still felt pretty crappy but not nearly as bad as this morning. Not excited for the long run tempo tomorrow.

Friday #1

Double (short)
4 miles in Boost5

Ran to the track house and Marcus ran with me back to my apartment. Felt awful


Primary Workout
13 miles total
6 miles in Boost6

Michigan Workout. Went poorly. Coach put me and Andrew with the front group. Did the 2k and felt like I was working a little bit too hard that soon into the workout. Went through in the 4:50s. Off the track mile felt too hard at the beginning, probably because they like to take things out too fast. Hit 5:35 for that which was on the faster side of our range. Then during the mile Brent and Luke led the first lap and took it out way too fast, creating a gap that me and Andrew and Logan just couldn't close. We ended up running slower than we were supposed to so coach put us with Dustin and Trent (their group fell apart also). We stayed with them for the rest. Did not feel good today at all. Felt like I was going to throw up after every rep for the first few reps until after the mile that was after the 1200. Coach was pissed.

Wednesday #2

Double (long)
9 miles in Boost7

Ran Mud long. Felt decent today. Michigan tomorrow so hopefully that goes well.

Wednesday #1

Double (short)
3 miles in Boost5

Ran in the morning before class. Wanted to go 4 but I took too long to get ready.


Secondary Workout
13 miles in Boost6

Workout was fartlek style in Providence Park. We had to do 1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap. We got 30 seconds of rest per lap we did, so for one lap we got 30 seconds rest and for 4 laps we got 2 minutes rest. We were put into groups, mine was just Andrew and Dustin. Dustin wasn't feeling it today so coach put him into the next group and had me and Andrew go together. We picked it up pretty good after that. Were doing about 2:14s with Dustin and then picked it up to 2:00's after we split. Tried to get Andrew to do some visualization when we started catching the front group guys. Felt really good today, don't really feel like I worked out.