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.
Sunday, January 15, 2017
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.
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.
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
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.
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.
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.
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.
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