Monday, April 24, 2017

Week of April 17

Week of Duke Invitational

*1 race, 1 long run, 1 easy, 1 workout, 2 doubles*

Monday: regular tr; 10 miles

Workout: regular pre race workout: did some 1000s going from 3:10, 3:07, 3:07, 3:04; then a fast 1000 at 2:48; then some strides; right leg was feeling unattached so the fast 1000 was helpful

Wednesday: double and tr felt not too good; total 12

Thursday: pre meet day doubles and tr with strides; did 14 total; felt much better today but right leg still feeling kinda weird; left for Duke today after practice

Race: Duke Invitational on Friday and Saturday; I raced the 5k on Friday night; got into the fast heat  solely by coach's request but earned my spot; got 4th with a 14:43; raced well but my time wasn't where I hoped it would be; but I beat some guys that run 14:20s or faster so that was a positive; back was pretty tight in the middle and had a few slower laps because of it; good run though, got the IC4A qualifier

Long Run: 16ish Saturday morning before heading over to the meet; Ran with Cory and Ethan; The run wasn't too bad but I was certainly tired from the night before; back was tight at the beginning but warmed up; got really tight towards the end on some of the small downhills; was a good run; ran on the American Tobacco Trail which was extremely shaded which was great because it was already 80 at 11 o'clock; back was so tight afterwards that it was hard to walk; tried STEM when I got to the track but didn't help for very long; got Tim to massage it which helped more

Easy day: at school on sunday; back super tight still so I cut the run from 4 to 3 miles

Total mileage: 75 miles

Boost8: 23 miles ==> 532.5 miles

Sequence: 44 miles ==> 467 miles


Week of April 10

Post Home Meet - Hard Training Week (Also Easter this weekend)

*3 workouts, 1 long run, 1 easy, 1 double*

7 days/8 sessions

Monday: training run; easier because of the long run and race over the weekend

Tuesday: Workout #1; had a training run and then did 3x3 Michigan hills; meant to be strides that focus on form; ended up being kinda hard; 8 mile tr and about 2 miles of workout with straights and curves after the hills; plus a mile cool down; totaled 11 for the day

Wednesday: Workout #2; threshold day; 4x4 lane 8's totaling 16 lane 8's; was with Flynn, Brent and Schulte; averaged 69 for the lane 8's; they didn't hurt too bad until the last set where me and Flynn were together running 70s;

Thursday: double was rough because of past two days; tr was just as hard

Friday: primary workout; most people worked out alone to work on their specific needs; I was alone; Workout was two sets of - Michigan mile (off the track), on the track mile, on the track 1000; after the two sets I had an on the track mile and an on the track 1000; rest was jogging to the start between the off and on the track miles, 3 minutes between mile and 1000, 5 minutes between sets, and only one minute between the very last mile and 1000; Michigan miles were 5:26 and 5:23; on the track miles were 4:51, 4:49, 4:47; 1000s were 2:54 for all of them; totaled 7 miles of work; very hard workout but was able to do it; totaled 13 for the day

Saturday: long run for 16 miles of pain, then went home for easter weekend

Sunday: easy day full of pain, 3 miles

Total mileage: 73 miles

Boost8: 37 miles ==> 509.5 miles

Sequence:  23 miles ==> 423 miles

Week of April 3rd

Week of Mason Home Meet

*2 workouts, 1 race, 1 long run, 2 doubles*

Race: Saturday at the Mason Invitational. Ran the 1500 which was really fun. Was in Marcus's heat and we tied for 4:00, he go the dub my .09. Fun race and good to get some speed work in. Got about 8 miles in for the meet and plus one for the shakeout.

Long Run: Sunday around noon. Went 16 miles. Little low but mileage is coming down.

Workouts: don't remember them but they were on Monday and Wednesday. Monday was probably 12 miles and Wednesday was probably 10 miles.

Doubles were on Thursday and Friday. Friday was a longer day, hitting 14 miles. Thursday was 12

Training Run on Tuesday, hitting 9 miles.

Total Mileage: 82 miles

Boost8: 36 miles ==> 472.5 miles

Sequence:  34 miles ==> 400 miles

Tuesday, April 11, 2017

Week of March 27th

Recovery Week from Raleigh Relays 10k

*1 workout, 1 long run, 5 TR's (one with strides)*

Long run: 16 miles in Sequence. Ran it in Richmond while at home to watch Colonial Relays at William and Mary. Ran it on Saturday on the trails downtown and did the last 6 miles on the Monument Avenue course. Got to watch the race go through also.

Workout: 12 miles in Boost8. Did it on Thursday. Fartlek workout that was 2 sets of 8x 1 minute on/off. Ran it on Cemetery and went out to the baseball fields and back, with a poop break in the middle. Ran alone cause everyone was racing Colonial this weekend. Felt okay on the way back.

The one training run with strides totaled a 10 mile day in Boost8.

The run on Sunday was 11 miles in Boost8.

The other three TR's were 8 miles each.

No doubles because I was never sure what I was going to do that day until the end of the week.

Total mileage: 73 miles

Sequence: 40 miles ==> 366 miles

Boost8: 33 miles ==> 436.5 miles

Monday, March 27, 2017

Totals

*1 workout, 1 race, 1 mlr, 1 easy day, 2 doubles*

7 days/10 sessions

Total: 74.5 miles (supposed to be 80 but workout was too short)

Boost8: 13 miles ==> 403.5 miles

Sequence: 52 miles ==> 326 miles

Sunday

Longer Run
13 miles in Sequence

Ran with the boys on the morning. Felt pretty crappy still. Coach wanted something like a medium long run. After the other guys finished their run my legs fell apart hard. Turned into a struggle run for the last 4 miles alone.

Saturday

Easy Run
3.5 miles in Sequence

Sad boi run. Legs were very angry with me. Typical day after 10k type of run. Got to pet a very cute pitbull which helped for about 5 minutes but then I went back to feeling like crap. Day 2 of the meet, watched my teammates compete and hung out with my parents

Friday - Raleigh Relays

Race
13 miles total
7 miles in Boost8

Ran the 10k at 9:20pm at NC State in Raleigh, NC. Was in heat 2 which ended up being good because first place in the first heat ran 28:20s. Would have gotten wrecked in that heat, but wouldn't have gotten last. My heat was steady and most everyone was trying to run around the same time, sub 30. Went through the 5k in 15:03 and started counting laps and doing calculations after that. had to go 4:40 on last mile to get sub 30 but couldn't quite get it. Finished in 30:05. First 5k was a lot of 72s, second was a lot of 71s but then hit several 73s towards end of 3rd quarter and beginning of fourth quarter. Kept picking people off that fell from the chase pack, but it wasn't enough to keep the 71s going. Got 6th in my heat and 31st overall. Successful first 10k this season, starting off with a 24 second PR, but gotta take off at least 15 more seconds if I want to be considered for Regionals. Coach was pleased since his goal for me was 30 flat.


Did a shakeout that morning: plus 1 mile

Thursday (Pre-Race Doubles)

Main Pre-Race TR
10 miles total
9.5 miles in Sequence

Did a normal training run after my class, then did 4x150 strides on the outdoor track, short rest so that I could get lunch before the bus leaves. Felt better today and strides felt good.



Double
4.5 miles in Sequence

Ran after we got to the hotel in Raleigh. Ran around the campus and got a little lost and went slightly farther than I would have liked to. Felt really fresh and fast though.

Wednesday (Doubles)

Double
4 miles in Sequence

Normal double after morning class. Felt a little sore today so I guess I ran a little fast yesterday.



Training Run
8 miles in Sequence

Normal training run but still feeling a little bit sore. Gonna role out really well and hopefully that will help.

Tuesday (pre-race workout)

Pre-Race Workout
9 miles total
6 miles in Boost8

Workout was 2 sets of 6 lane 8's, then a k at race pace, and then some free form strides. I went 74 average for lane 8's and ended up accidentally doing an extra one cause I miss counted on the second set. K was a little fast, hit 2:55 but felt fine. For strides I did a 300 and 2x200 in Takumi's and then 2x150 in Avanti to see if I wanted to do the 10k in them. Decided to just go with Takumi's. Felt okay today

Monday

Training Run
10 miles in Sequence

Normal 10 miles. Felt ok today, gotta feel good for Raleigh Relays this week.

Monday, March 20, 2017

Totals

*2 workouts, 1 race, 1 long run, 1 double*

7 days/8 sessions

Totals: 79 miles

Boost8:  29 miles ==> 390.5 miles

Sequence: 38.5 miles ==> 274 miles

Sunday

Long Run
18 miles in Boost8

Ran at 1 pm with Logan, Trent, Ethan, and Jonny. Met up with Drew Hunter and this guy named Will that runs for Adams State. Met them out in Loudon somewhere, near Oatlands by this little town called Adley. Basically ran down a gravel road with some big rolling hills. Was a beautiful run, great change of scenery and also felt like I got a lot out of it. Rough but not terrible. Had to add on a lot since everyone else has low mileage compared to me.

Saturday - Tribe Open

Race
7 miles total
5 in Boost8

Race was the 3k at 3:20, one of the last events. Tribe Open was a very small meet once again this year. The 3k was basically either W&M, Mason, or Richmond. Normal length warmup, felt like crap. Race I surprisingly felt much better. Got fourth place with an 8:31. So only a few seconds off of my PR, and didn't even have a close. Pretty much ran the same pace the whole race but moved up and picked people off little by little. Good sign for Raleigh Relays next week.

Friday (Race Prep)

Meet Prep
10 miles total
9.5 miles in Sequence

Ran a weird loop around DOB. Loop was 7 but me and Brent and Bethany added on for 8 miles. Did some strides afterwards. Felt like crap on those too, and the run part. Nervous for the race because of how bad I've been feeling this week.

Thursday (Doubles)

Double
3 miles in Boost6

Ran from my apartment in the morning. Was going to go 4 but was running short on time. Had to go back to Richmond to have a meeting/interview with Mr. Walker.



Training Run
8 miles in Sequence

Got back late from the meeting so I had to run alone. Also had to run random places because of the snow covering the trails. Was a pretty rough run. Still feeling like crap.

Wednesday (Secondary Workout)

Secondary Workout
12 miles total
6 in Boost8

Back at school today. Had a rough workout today too, haven't been feeling good since I got sick. Today was supposed to be 3 sets of 3x1k. Ended up doing two sets, first was 5xk and second was 4xk. Goal pace was 3 flat. Slowest was 3 flat and fastest was 2:58. Averaged about 2:59. Good sign that I can feel like crap and still run that, but really felt like crap. No speed today because we are treating Tribe Open as speed work. Running the 3k at tribe. Did normal warmup and cool down today

Tuesday

Training Run
9 miles in Sequence

Ran at the battlefields again. Ate way too close to running so my body was not feeling it, and also felt dehydrated. Was supposed to go back today but school was getting a big snow storm so we were delayed to Wednesday.

Monday (Primary Workout)

Fartlek Workout
12 miles in Sequence

Ran the workout with the LD kids for one rep kinda. Did a normal warm-up. Workout was 10 sets of 3 minutes on and 2 minutes off. Did the first rep with the kids cause they were also doing a fartlek. But theirs was way too short for me so I ended up doing mine on the k loop that goes around the school. Was raining/icing the whole workout which was pelting my face. My legs were not at all ready for this workout and were very sad to be running. Took until about number 6 for them to feel warmed up, but then they just started getting tired. Was supposed to do strides afterwards but my legs were hurting so bad and it was so wet that I figured it wasn't worth it. Did a 2.5 mile cool down.

Totals

*3 workouts, 1 double, 1 easy, 2 off from sickness*

5 days/6 sessions

Total: 53.5 miles (due to sickness, would have hit ~83)

Boost8: 20.5 miles ==> 361.5 miles

Sequence: 18 miles ==> 235.5 miles

Sunday

Short Training Run
6 miles in Sequence

Home for Spring Break. Ran at the battlefields. Didn't run the past two days because of being sick so tried to take it easy today so that I can do the workout tomorrow. Was actually hurting pretty good today.

Friday

No run today because I got food poisoning from Southside last night and threw up all night.

Thursday (Primary Workout)

Primary Workout
12 miles total
6 miles in Boost8

Today was the hard day. Normal warm-up and cool down. The workout was 3 sets of 2k-1k. The 2k goal pace was 72s (4:48 through mile - 6 minutes total) and the 1k goal pace was 2:50. Hearing it sounded a little rough but doable. Ran it with Dustin, Luke, and Andrew. The first set was outside in the slight wind. Goal for that 2k was to pace through the k and switch off but we were a tad slow through the k so I kept it. Ended up running about 5 seconds slow for the whole thing, we all finished relatively close together. Then for the k we were delayed starting because Luke was throwing up. I led and was trying to hit the time but ran like 2:55. The other guys fell off. Then we went inside for the last two sets. Changed into Takumi's now. Ended up running the rest of the workout by myself. Second set I hit dead on the paces. Last set I ran about 6 seconds fast on the 2k and ran a 2:48 on the 1k with a close. Was a very rough workout but go through it. Had a little 10k brain after this one.

Wednesday (Doubles)

Double
3 miles in Sequence

Ran with Marcus in the morning. Was hurting a bit.



Training Run
9 miles in Sequence

Don't remember this one cause I'm typing this up way too late

Tuesday (Secondary Workout)

Threshold Workout
13 miles total
6 in Boost8

Did the workout early with Luke cause he didn't ant to run by himself. Normal warm-up and cool down. Workout was 10xK on the outdoor track. Good temperature today but wind was really rough, especially coming around on the starting stretch. Goal was to start out around 5 minute pace and work down to 3 flat by the end of the workout. Split it up into 2 sets of 5xK. I took 1, 3, and 5 on the first set. We went 3:09, 3:09, 3:07, 3:15, 3:06. Was hurting pretty good after the first set. Changed into Takumi's for the second set. Luke led the 6th one and went about 3:09, I took number 7 and went 3:06 and Luke dropped off a bit. Luke took the next one but I had to take it myself after the first lap which was a 77. Hit about 3:06 on that one. Last two coach just got me to start by myself cause Luke was struggling a little. Went 3:03 and 3:02 for the last two. Was a rough workout considering the wind and doing a workout yesterday. Gotta be ready for the hard one on Thursday. Had weight room today

Totals

*1 long run, 2 workouts, 1 easy, 1 double*

7 days/8 sessions

Total: 79 miles (little low but okay)

Boost8: 30 miles ==> 341 miles

Sequence: 37 miles ==> 207.5 miles

Monday (Tertiary Workout)

Workout (Monday Workout)
10.5 miles total
8.5 in Boost8

Did a typical Monday workout which was a shorter training run - 7 miles - and then a small workout on the track. We did 8 laps of hot and cold 400s at ~70 for the hot and ~90 for the colds. Ended up running faster and hit 10:34 for the total time. Hurt a little bit on the hots. Did the whole thing in Adios. Ran it with Luke and Logan. Have a threshold workout tomorrow and then a big workout on Thursday.

Monday, March 6, 2017

Sunday

Training Run
5 miles in Sequence

Ran in the morning with Andrew. Felt very tired from the long run, going Pokémon hunting in DC, and a night out last night.

Saturday (Long Run)

Long Run
18 miles in Boost8

Had morning practice. Did cemetery once again, but on the way back we went on MUD loop and patriot circle. Close enough to 18 to call it. Ran it with Brent and Bethany for the adding on portions. Got lucky and didn't have a tempo in the run.

Friday

Training Run
10 miles in Sequence

Didn't double this morning so may be a little low on mileage. Took the opportunity to sleep in today. Run felt fine this afternoon.

Thursday (Primary Workout)

Primary Workout
12 miles total
6 miles in Boost8

Did the workout inside because of heavy winds and cold weather. Had 6xmile cut-downs. Goal paces were to start at 5 flat (excluding number 1) and decrease about 5 seconds per rep. Getting down to 4:40. For the first one, we went outside and ran it on Michigan Loop. Supposed to hit about 5:15+ and hit 5:12. Came inside and did 5 flat, 4:54, 4:48, 4:42, 4:40. Ran the whole thing with Luke but had some help from Dustin on the last one. Great workout today, felt really good.

Wednesday (Doubles)

Double
3 miles in Sequence

Ran after my early morning class. Played Pokémon Go while running, was a super nerd.



Training Run
8 miles in Sequence

Ran early with a few of the guys cause we were supposed to get hammered by a storm around normal practice time so coach told us we could run early. Ended up having a brief downpour during our run and then nothing during practice time.

Tuesday (Secondary Workout)

Secondary Workout - Threshold day
12 miles total
6 miles in Boost8

Normal warm-up and cool down. Did 8xK on the outdoor track (first official outdoor workout). Worked out with Logan and Dustin. Felt a little rough at the beginning but got into it. Split it into two sets of 4. Supposed to hit about 3:05 or under and was dead on the whole time. Solid workout, getting ready for Thursdays bigger workout.

Monday

Training Run + Strides
11 miles total
10 miles in Sequence

Did a slightly shorter training run and then did some freeform strides on the track. Felt pretty good today. Did some of the strides pretty fast which hurt.

Monday, February 27, 2017

Totals

*1 easy day, 1 long run, 1 workout*

7 days/7 sessions

Total: 65 miles (Recovery Week)

Boost8: 36 miles ==> 311 miles

Sequence: 29 miles ==> 170.5 miles

Sunday

Training Run
7 miles in Sequence

Ran in the morning before the Last Chance Meet. Didn't feel very bad at all this morning, as if I wasn't sick anymore. Run felt okay, not 100% but about 50 times better than yesterday. Thinking that maybe my allergies just hit me really hard yesterday like they did last year. Not sure how it works though but I don't think I'm sick even though I felt like death yesterday. The 70 degree weather must have just been getting to me.

Saturday

Long Run
14ish miles in Boost8

Woke up this morning for morning practice feeling like crap. Was worried that I may have picked up whatever sickness was going around the team but tried to ignore it. Then on the run I realized that I was not fine. Struggled in the way out but was manageable enough to keep up. Turned around with the 14 crew cause they were the farthest and I wasn't sure if 18 was a good idea with how I felt. On the way back we were going pretty slow but I still got dropped at about 9 miles. Caught back up at Little Run hill but when we got there I couldn't stay with them. Heart Rate was high and breathing was awful, chest felt cold. Never caught back up with them. Walked up Cemetery hill and the mile to go hill plus some. Got back and almost fell asleep in the recovery room. Almost couldn't even stretch. I was very cold so stayed in the shower for a while. Hopefully I can get over the sickness fast.

Friday

Training Run
10 miles in Sequence

Meant to double today but just wasn't feeling it this morning. Struggled on this run, legs were tired from yesterday.

Thursday (Primary Workout)

Primary Workout
13 miles in Boost8

Had a fartlek workout with Brent. Did 8x 3min. on / 2 min. off. Did the first one around reverse Michigan and then went out towards Insane and did the last one on the track. Then took a little time and did 3x300. Ran pretty hard today but felt good. 300s sucked but the fartlek was good. Blister finally feeling fine.

Wednesday, February 22, 2017

Wednesday

Training Run
8 miles in Sequence

Was going to do 10 miles again today but once again my legs were very tired. Also my foot was compensating for my blister the past few days so that has been making me run a little funny. Felt crappy today

Tuesday

Training Run
9 miles in Boost8

Thought we were going to have a long run today but coach decided a training run. Was planning on doing at least 10 but my legs were very tired still so I cut it at 9

Monday

Easy Day
4 miles in Sequence

Took a real easy day today which was much needed because my legs were tired bois

Totals

*2 races, 3 doubles, 2 workouts*

7 days/12 sessions

Total: 77 miles

Boost8: 18 miles ==> 275 miles

Sequence: 42.5 miles ==> 141.5 miles

Sunday (Day 2 - A10's)

Race 2
7 miles total
5 miles in Sequence

Ran the 3k. Much more disappointment. Was in the pack and felt great actually. Was tired from last night but was managing the pace very well. Between 6 to go and 5 to go I moved into second place and got ready to make my move, confident that I could win and redeem my 5k last night. They made a move at 5 to go and ONCE AGAIN I couldn't change gears. My legs wouldn't let me go faster than whatever pace I had been running the whole race, assuming 70. Not sure of my place but I wasn't close to scoring. Way more unacceptable than last night. Subtweet: Can't complain about me not being able to hang on to the move when all we have worked on is strength, not speed. I can hold 70 all day, no problem. But you try to get me to go from 70 to 65, my legs can't do it. It isn't a lack of confidence, I was extremely confident that I could win or at least podium. The lack of speed work from workouts has caused me to not be able to change gears. Just something to work on for outdoors I guess, but it would be nice to not get embarrassed by getting dropped by a kick that isn't even that fast. Heck, I closed my outdoor 10k in 60 and I can't even get faster than a damn 70 in the 3k? Something is not right.

We did win the team title so that was a positive thing.

Saturday (Day 1 - A10's)

Race 1
9 miles total
6 miles in Boost8

Had the 5k tonight. Disappointing but semi-successful. Got 6th place so I scored 3 points, and points are points. Disappointing part was that at 2k to go, Fordham kid dropped a 66 and I couldn't hang. My last several 400's were 70s. That's unacceptable. I caught the pack that made the big move, but they moved again and I had no response. Ended up pulling out 6th place which scores but not what I wanted. Just couldn't change gears to anything faster than 70. Now I'll need to redeem myself in the 3k tomorrow. Got a nasty blister on the bottom of my foot because of the SuperFeet in my spikes.

Shakeout for 1 mile earlier.

Friday (Meet Prep - Doubles)

Double
4 miles in Sequence

Did a nice 4 from my apartment in the morning. Felt pretty dead but probably because I had just gotten up.



Meet Prep
10 miles total
9.5 miles in Sequence

Did an 8 mile training run. Felt exceptionally well on the run. Then did some strides on the track but had to weave through people. Felt great on the strides though. Cool down also felt fantastic. Really excited for the 5k tomorrow, gotta do better than last year (4th place last year).

Thursday (Easy Doubles)

Double
3 miles in Sequence

Ran in the morning after my class again. Doing a shorter double and tr today to resemble an easier day two days out. Then tomorrow will be a longer and harder day to build the blood pressure back up.



Training Run
7 miles in Sequence

Did Mud short. Felt okay today which is usually a good sign.

Wednesday

Workout
11 miles total
6 in Boost8

Workout was 12xLane8. Did two sets of 6 lane 8's. First time doing lane 8's in forever and it felt a little bit weird. Afterwards did a 5-3-2. Lane 8's were at about 72 pace and 5-3-2 was at 64 pace. Felt pretty good today.

Tuesday (Doubles)

Double
4 miles in Sequence

Ran after my class. Felt a little bit tired this morning.


Training Run
10 miles in Sequence

Felt better than I did this morning. Trying to keep the mileage up this week since the workouts will be low and the weekend will be very low.

Monday

Workout
10 miles total
6 in Boost8

Workout was 6xK. Rounded up the mileage for the jogging in between. Felt pretty good today. Just normal K's. Getting prepped for A10's.

Total for Week of 2/6

*2 doubles, 1 easy, 2 workouts, 1 long run*

7 days/9 sessions

Total: 84 miles

Boost8: 30 miles ==> 257 miles

Sequence: 44 miles ==> 99 miles

Monday, February 20, 2017

Totals

*1 race, 2 workouts, 3 doubles, no ez*

7 days/11 sessions

Total: 87 miles

Boost8: 26 miles ==> 227 miles

Sequence1:  54 miles ==> 55 miles

Sunday

Long Run
18 miles in Sequence1

Ran the long run as soon as we got back to the fieldhouse. Sucked

Saturday - Scarlet and White Invitational

Race
8 miles total
6 in Boost8

Ran the 3k today. Got 3rd. Was supposed to pace off of Cory and Flynn but I couldn't keep up at that pace so I ended up running almost the whole race alone. Hit 8:29 which I am pretty happy about. Came through at 4:28 so was on good pace. If I could have had a kick or been with people I may have done better.

Did a shakeout earlier in the day

Friday (Meet Prep Doubles)

Meet Prep TR
10 miles in Sequence1

Ran before leaving for Boston. Did strides now since the track would be closed when we got to Boston.




Shakeout/Double
4 miles in Boost8

Ran after we got to the hotel in Boston

Thursday (Doubles)

Double
4 miles in Sequence1

Ran after morning class.



Training Run
8 miles in Sequence1


Wednesday, February 1, 2017

Wednesday (Primary Workout)

Primary Workout
10 miles total
7 miles in Boost8

Really low volume workout today. Had 3xK and 3x300. For the K's I was in group 2 and the pace goal was 3:06-07. Group 1 was doing 3 flat pace which is what I'm used to so I'm not sure why I got switched up. Pace was very manageable. The 300s were in whatever group we wanted, I was with Sharkey and the Jutras brothers. We went 47, 44, 43. That was the only hard part just because it was fast and I was in Takumi's to prevent more pain. Had a bit of pain on the warm up but it felt fine in the workout. Did a long cool down to adjust for mileage.

Tuesday, January 31, 2017

Tuesday (Doubles)

Double
4 miles in Sequence

Ran after my morning class again. Felt pretty good actually. Had some significant pain in tibia at the start but it eventually warmed itself up. Did some ice cup afterwards to hopefully prevent too much pain in afternoon.

Training Run
10 miles in Sequence

Did Lake Loop with most of the squad but it ended up being just me, Flynn, and Sharkey for the extra loop. Started out feeling a bit tired but felt better by the end of the run. Not much pain in tibia this afternoon but still did ice bath.

Monday (Reco Workout)

Recovery Workout
10 miles total
8 miles in Boost8

Had to do a normal training run minus about 3 miles, so I did 7. Then when we got back we did 2xmile of hot and cold 200s. Hot ones were at 33 or below and cold ones were between 45-50 seconds. Felt pretty good today recovery wise. Did have some pretty decent pain in my tibia at the beginning of the run again though. Did the ice bath today to try and simultaneously help my Achilles and tibia. No weight room today

Monday, January 30, 2017

Totals

*1 easy, 1.5 workout, 2 doubles, 1 long, 1 race*

7 days/9 sessions

Total: 76 miles (would have hit my mileage with a normal easy day on Sunday)

Boost7: 19 miles ==> 594.5 miles OFFICIALLY RETIRED

Boost8: 48 miles ==> 201 miles

Sequence: 1 mile

Sunday

Easy Day
1 mile in Sequence

Ran in the morning, tried to at least. Was gonna do 6 but my leg was hurting really bad so I cut it short and biked instead. Leg was hurting really bad so the purple Avanti's must have been a bad choice. Tried my new shoes but didn't get a good feel of them because of the lack of running that I did. Did the whirlpool so maybe that will help. Definitely felt like the pain was more significant in my Achilles.

Saturday

Long Run
18 miles in Boost8

Met coach at the fieldhouse and asked what he wanted us to do, he said long run. We were hurting pretty bad so the pace was a bit slow. Was super angry for some reason when we were running. I think I was just tired and mad about how far I had to go and that I had to add on three miles when I got back. Had some pain at the beginning of the run again but went away after a little while. Felt it at random times throughout the run.

Friday (Patriot Games-Day 1)

Race
10 miles total
7 miles in Boost8

Ran the 5k at 6pm. Only one heat and not really any competition. Had some guy from UMBC go out and lead for the first mile before slowing down a little. He was hitting right on 72s so we stuck behind him. Ended up hitting a couple 73s and then a 74 so I told Luke to go around. He lead a few more laps to the 2k before I took the pace. Hit right on 72s I think. Luke took back over at 3k but was hurting a little bit so I passed him with a mile to go after he dropped a 75. I was alone for the rest of the race and closed the K in a 2:54. Only ran 15:10 so it was pretty slow, converts to 15:01. Definitely was struggling today, maybe cause the race was so late, not sure. Coach wasn't too disappointed with my race so works for me.

Thursday (Meet Prep)

Double
4 miles in Boost7

Ran after my 9 am class again. Feeling pretty tired still so hopefully I feel better for tomorrow.



Meet Prep
10 miles in Boost8

Ran an 8 mile training run and then did some pre meet strides (1x lane 8 @ 72, 3x200 pickups). Tried all of the shoe options for the race tomorrow. Was between my Takumi flats, purple Avanti's, and boost Avanti's. Decided on the purple avatni's since hey have a flatter wider base than the boost Avanti's and are more aggressive than the takumi's. Plan for tomorrow is 72s and a kick from 4k. Felt really good during this afternoon session actually.

Wednesday

Training Run
8 miles in Boost7

Ran Mud loop again. Felt a bit tired today. Was planning on adding on a mile or two but my body was hurting so I decided against it.

Tuesday (doubles)

Double
4 miles in Boost7

Ran my double after my 9 am class. Ran with Marcus from the fieldhouse. Just did the normal neighborhood out and back. Felt okay today.



Secondary Workout
10 miles total
8 miles in Boost8

Did a training run and then did 5x300 in flats at a 46-47 average. Ran the strides in my Takumi's to prevent any of the tibia pain from coming back. Felt awful on the training run but felt a little better on the strides. Had weight room yesterday so nothing today. Also had a longer cool down after the strides, about a mile and a half.

Monday

Primary Workout
11 miles total
6 miles in Boost8

Workout today was straight K's. Did 7xK with minute rest. Ran it with Luke. Did a 3:01 average, fastest at 2:59 and slowest at 3:03. Good workout but was pretty hard. Didn't have any of that leg pain from late last week so that is good.

First day of Spring Semester classes today

Totals

*1 easy, 2 workouts, 1 long, 2ish doubles*

7 days/9 sessions

Total: 83 miles (need 85-90)

Boost7: 40 miles ==> 575.5 miles

Boost8: 30 miles ==> 153 miles

Sunday

Training Run
9 miles in Boost7

Went in the morning. Leg feeling much better today. After doing ice cup the past two days, it mostly went away.

Saturday

Long Run
18 miles in Boost8

Ran in the morning slot. Told Cory about my leg thing and he advised me to not do the tempo portion but I did it anyways because my leg started feeling okay. Tied for farthest long run I've ever done. Didn't have as much pain today as I had yesterday which is good.

Friday (Doubles)

Training Run
10 miles in Boost7

Morning practice because coach had to leave for Liberty meet. Had some pretty severe pain in my leg that I had mentioned on Wednesday. Had to stop several times within the first 2 miles to try to prevent the pain. Ended up working itself out for the most part but could feel pain going down hill or on sharp left turns.




Double
1 mile in Boost8

Tried to double but had severe pain once again so I just stopped. Trying to figure out what is wrong. Ran a lap barefoot but it didn't help at all.

Thursday

Secondary Workout
13 miles in total
6 miles in Boost8

Workout was 5xmile and 6 laps of hot and cold 200s. This workout was outside because of the nicer weather. The miles were off-on-off-on-off the track. Off miles were at a slightly faster training run pace. On the track miles were quite a bit faster. First one was 4:44 (supposed to be 4:48) and the second one was 4:32 (supposed to be 4:40). The hot and colds were just as hard as the miles. Hot 200s were about 32 seconds. Did the hot and colds in boost spikes and had some of the pain from Wednesday come back up again. Felt like maybe my foot was turning in a little bit too much. Had weight room again today. Normal 3 mile warm-up and cool down for the workout.

Wednesday (Doubles)

Double
4 miles in Boost7

Ran in the morning with some of the guys. Gotta find some extra mileage. Legs weren't too bad this morning but upper body was sore from weight room.



Training Run
10 miles in Boost7

Normal practice time. Went Mud loop plus adding on. Felt rough compared to this morning but still not too bad. Had a little bit of pain in my lower tibia by my ankle and achilles on the inside. It wasn't too painful though

Tuesday

Primary Workout
12 miles total
6 miles in Boost8

Workout was K's and 5-3-2's. First set was 3xK and a 5-3-2, second set was 2xK and a 5-3-2, and then we had a bonus K at the end. K's were between 2:58 and 3:00. 5-3-2's were at 68 pace which was really easy feeling. The bonus K was supposed to be 2:50 for my group but we went 2:42 instead. Felt really good today so hopefully that holds up for Thursdays workout. Had weight room today also which was tough.

Monday

Easy Day
6 miles in Boost7

Ran in the afternoon at normal time. Normal easy day

Monday, January 16, 2017

Totals

*1 easy day, 2 workouts, 1 long run*

7 days/9 sessions

Total: 78 miles (too low, need a higher easy day and a longer or another double)

Boost7: 29 miles ==> 535.5 miles

Boost8: 30 miles ==> 123 miles

Sunday

Long Run
16 miles in Boost8

Ran in the morning at Burke Lake with Jonny, Trent, Marcelo, and Carlin. Didn't have a tempo which was very nice. Was really hurting towards the end of the run, but the easy day tomorrow is gonna be nice. Counted about 240 people on the trails this morning, and about 30 dogs.

Saturday

Training Run
8 miles in Boost5

Was crappy weather today and the Fieldhouse was closed so I ended up running on Treadmills at the gym with some of the other guys. Felt really crappy today, not gonna lie. That was a very painful and boring 8 miles.

Friday (Secondary Workout)

Secondary Workout
12 miles total
6 in Boost8

Workout was in the morning. We had to do 3 sets of 3xK. In each set, 2 K's were steady and 1 was fast. For the first set, the last one was fast, the second one for the second set, and the first one for the third set. For each set we hit a 3:03 and a 3:05 for the steady ones and our fast ones went 2:59, 2:53, 2:53. Workout was good, I was happy with it. The first set was hard to get into rhythm which is why the fast one was too slow. The fast ones were supposed to be 2:55 and the steady ones were supposed to be 3:05. Thought it was a successful workout. Had super long weight room circuit again today. Ended up working out the soreness from Tuesdays weight room, just to get sore again.

Sunday, January 15, 2017

Thursday (Doubles)

Double
4 miles in Boost7

Ran in the morning with a few of the guys. Was a very slow double. Legs were a little tired but mostly was sore from weight room.



Training Run
8 miles in Boost7

Was worse than the morning run. Felt awful and apparently everyone else did too. There were lots of bathroom breaks.

Wednesday (Primary Workout)

Workout
12 miles in Boost8

Workout was fartlek styled. Did 6x5minutes with 1 minute rest. The first and last rep were on the track to make sure we were going good pace. We were supposed to be around 5:20 pace. The first one we were basically dead on and the last one was faster but felt fine. Pretty good workout today. No weight room, just core.

Tuesday (Doubles)

Training Run
8 miles in Boost7

Had the longer run in the morning for the shorter run in the afternoon.



Double + Strides
5 miles total
4 miles in Boost7

Did a 3 mile warmup and then did 5x300 at a fast pace. Did a 10 minute cool down. Had to do the before and after drills and a weight room workout today. The weight room workout took an hour and 10 minutes. Crazy long cycle today.

Monday

Easy Day
5 miles in Boost7

Needed easy day for the hard week ahead.

Totals

*1 workout, 1 long run, 1 race, 2 stride days*

7 days/10 sessions

Total: 80.5 miles

Boost7: 44.5 miles ==> 526.5 miles

Boost8: 27 miles ==> 93 miles

Friday, January 13, 2017

Sunday

Long Run
15 miles in Boost7

Did the long run in the morning from the fieldhouse with most of the squad, plus Jimmy and Bradley. Felt fine at the beginning but proceeded to feel worse and worse as the run went on.

Saturday - Father Diamond

Race/Workout
13 miles total
9 miles in Boost8

Did a shakeout that morning. Ran the mile and the 3k today. 2 mile warm-ups and cool downs for everything except I did a 3 mile cool down after the 3k. For the mile I got second with a 4:25, my new PR lol. For the 3k I got second also with an 8:56. Pretty happy with how everything went.

Friday (Doubles)

Double
3 miles in Boost7

Ran in the morning at 10. Pretty easy feeling this morning.




Training Run and Strides
8 miles total
7.5 miles in Boost7

Did a 7 mile training run and then did some pre-race strides and a short cool down. Legs did not feel fast at all during the strides. But tomorrow is basically a workout anyways so its not too big of a deal. Tomorrow is the Father Diamond meet.

Thursday, January 5, 2017

Thursday (doubles)

Double
3 miles in Boost7

Morning practice at 10. Wasn't that sore for this run actually. Felt okay, just tired muscles.


Training Run
8 miles in Boost7

Afternoon practice. Felt sore for this run, but I felt faster than the morning run. This was a good run. Ran it with Cory and Flynn.

Wednesday (primary workout)

Primary Workout
12 miles total
9 miles in Boost8

Workout was 8xK, first half outdoors and second half indoors. First half was also in trainers. My group went between 3:04 and 3:07 outdoors and between 3:03 and 3:06 indoors. Felt really good actually. That is until weight room started. Had an awful time in weight room. Got pushed to the point where I actually couldn't do some of the exercises like I needed to. Terrible

Tuesday (first day of drought)

Training Run + Strides
9.5 miles total
8 miles in Boost7

Had practice after the noon meeting. Did an 8 mile training run and then 8x200 meter strides and a short cool down. Felt good today all around. Had some core stuff afterwards also.

Monday

Training Run
9 miles in Boost8

Ran at Lee-Davis practice. Ran with Collin Mann. Had a good run. He ran like a VT kid, going out hard. Got into a groove though. Good run.

Totals

*1 long run, 2 workouts, 1 easy day*

7 days/8 sessions

Total: 66 miles (supposed to be 75)

Boost7: 38.5 miles ==> 486 miles

Boost8: 26 miles ==> 66 miles

Sunday

Training Run
8 miles in Boost8

Ran after Melissa's parents picked her up, which was about 5 o'clock. Got dark fast so I had to do some of it on the treadmill. Also I needed to take a pit stop at about 5 miles.

Saturday

Easy Run
4 miles in Boost7

Ran in the morning from my apartment. Was very cold. Felt pretty tired from the hard two weeks of training. Only took a single training run in between each workout or long run.

Friday

Long Run
15 miles in Boost7

Ran downtown in the morning so that I could work on longboards and get up to Fairfax. Not too much motivation so I used the new GoPro to help me get motivated. Had a 20 minute tempo in the middle, not sure of my pace but felt about right. Started at Pump House Park, went down the trail there tat comes up on the other side of Maymont. Looped around Byrd and back to Pump House. Proceeded to do the normal 13 mile loop, starting the tempo after Pony Pasture.

Thursday #1 and #2

Double
4 miles in Boost8

Ran at about noon. Had to do the double because I didn't have time to do the whole run at once.


Training Run
6 miles in Boost8

Ran at about 5 o'clock. Did this after I got home. Struggled with time management today.