Sunday, October 9, 2016

Totals

*nearly ideal - 1 easy day, 1 long run, 2 workouts*

7 days/9 sessions

Total: 79 miles

Boost6: 34 miles ==> 247.5 miles

Boost7: 32 miles ==> 157 miles

Sunday

Training Run
8 miles in Boost7

Ran in the morning with Trent before going to brunch with the recruit. Was in the mid 50s this morning and it was awful

Saturday

Long Run + Tempo
16 miles in Boost6

Rainy-ish morning and a little bit chilly. Cut down the long run by a mile. Had to do a 20 minute tempo in the last 3rd of the long run. Ran it with Trent and Jonny. Felt crappy the whole run except for the last 15 minutes of the tempo.

Friday #2

Training Run
10 miles in Boost7

Ran some new route called VRE. Added on a mile with Trent because we turned around at for 9 but I decided to do an extra mile for mile purposes.

Friday #1

Double
4 miles in Boost5

Felt really tired today after yesterdays awesome workout.

Thursday

Primary Workout
12 miles total
6 in Boost6

Workout was mile repeats. Did 6xmile, first 3 were on the Michigan loop and last three were on the track. I was in second group with Trent, Andrew, Jonny, and Dustin. I led all of the reps we did. Off the track miles were 5:15 (perfect), 5:11 (little bit slow), 5:00 (faster side but perfect). Then the on the track miles were 4:53 (slightly fast), 4:48 (perfect), and the last one we combined with the first group and were supposed to hit 4:40 but hit 4:37. Really good workout, coach said it may be the fastest set of miles he's seen at mason. 3rd one off the track hurt pretty bad, and the last one hurt pretty good too but was easier than the off the track one. Changed from Adios to Takumi's after the 4th mile.

Wednesday #2

Training Run
10 miles in Boost7

Ran Lake Loop. Felt better than this morning

Wednesday #1

Double
3 miles in Boost5

Ran in the morning. Felt kinda tired somehow.

Tuesday

Primary Workout
12 miles total
11 miles in Boost6

Ran 2 times 5 loops in providence, averaging 2:08 laps on the first set and 2:05 laps on the second set. Then went back over to lower fields and did horseshoe strides. Easy workout

Monday

Easy Day
4 miles in Boost7

Ran backwoods easy with the whole squad. Legs feeling a bit tired still

Totals

*almost exceedingly perfect week - injury day Tuesday*

7 days/10 sessions

Total: 80 miles

Boost6: 36 miles ==> 213.5 miles

Boost7: 35 miles ==> 125 miles

Sunday

Long Run
17 miles in Boost7

Ran the C&O canal with Trent, Jonny, Marcus, Flynn, and Adam. Felt kinda shitty but wasn't feeling it after the race yesterday, just hit me this morning. After the long run, went into DC and watched Cory race the Navy Mile. Got 6th with a 4:09.

Saturday Home Meet

Race
12 miles total
7 miles in Boost6

Race was at Oatlands Plantation (home course). Ran the adjusted course due to heavier rain this week, the adjusted course is much easier. Had a course PR today, now 25:31. Was fourth on the team behind Adam 25:10, Luke 25:20, Andrew 25:31, me, then Brent 25:32. First group was Adam, Luke, Brent. My group was Logan, Trent, Paul kinda, Jonny kinda, and Andrew came up late in the race. 3k to go Andrew and I started moving up towards Brent. Made a difficult move to get up to Brent at 2k to go and then dragged him along with us. We all stayed together to the finish. Cory said we ran like bitches. Coach said I should have gotten on my horse earlier. They forgot that it is Oatland's and it wasn't important to run fast, we are still trying to get the team as close to one unit as possible.

Friday #2

Meet Prep
8 miles total
7 in Boost7

Went to Oatlands to do the course as a meet prep. Did 7 miles of running and then did about a mile worth of strides and cool down. Did the last K for strides. Feeling pretty good. Was wet and warmish today and will be tomorrow so I'm gonna race in spikes

Friday #1

Double
4 miles in Boost5

Ran this morning even though it is meet prep day

Thursday

Training Run
10 miles

Meant to run this morning but slept in too late. Had to make up for it a little bit by doing ten this afternoon.

Wednesday

Secondary Workout
12 miles total
10 miles in Boost6

Did a workout where we started in Providence and did some fartlek styled loops and then jogged back over to lower fields and did some 300 meter strides.

Tuesday #2

Nothing

My foot was hurting pretty bad today from rolling it so much lately so coach told me to take off the afternoon. Biked for an hour

Tuesday #1

Double
3 miles in Boost5

Ran from the apartment in the morning. Felt kinda crappy but not terrible.

Monday

Primary Workout
12 miles total
8 miles in Boost5

Workout was 9xK broken up into 3 sets with the last one on each set being faster. Averaged 3:07 for the slower K's and went 3:03->:01->:00 on the faster ones. Good workout but took a full set to get warmed up.