Mileage: about 50 miles
4 days and 4 sessions
1 workout: 2x12 minutes on Thursday
Ran with Trent, Hunter, and Marcus in Richmond for a short long run on Saturday
Took an easier week while I had a really busy schedule
Thursday, July 13, 2017
June - Beginning Training
- Worked up from a 40ish mile week to about 60 mile week
- Missed about 1 day per 2 weeks
- Got into a good routine, getting me ready for a big summer
- Missed about 1 day per 2 weeks
- Got into a good routine, getting me ready for a big summer
Last 3 weeks of Outdoor
This is a summary of the last three weeks of the outdoor season (after Duke):
Week 1 - Post Duke and Final Prep for A10:
- About 70ish miles
- Two workouts and a long run and an easy day
Week 2 - A10s week:
- 1 full workout and 1 easy workout
- about 70 miles
- Ran the 10k Saturday morning; placed 3rd with a slow time but lead the whole race on a wet track in flats
- Ran the 5k Sunday afternoon; placed 8th after leading the race at a fast pace; PR'd with a 14:45 and scored so I was happy
Week 3 - Post A10s and week of IC4A:
- 1 workout and one easy day
- Ran the 5k at IC4A's but had a bad race
- about 60 miles this week
Week 1 - Post Duke and Final Prep for A10:
- About 70ish miles
- Two workouts and a long run and an easy day
Week 2 - A10s week:
- 1 full workout and 1 easy workout
- about 70 miles
- Ran the 10k Saturday morning; placed 3rd with a slow time but lead the whole race on a wet track in flats
- Ran the 5k Sunday afternoon; placed 8th after leading the race at a fast pace; PR'd with a 14:45 and scored so I was happy
Week 3 - Post A10s and week of IC4A:
- 1 workout and one easy day
- Ran the 5k at IC4A's but had a bad race
- about 60 miles this week
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
*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
*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
*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
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