Fartlek Workout
11 miles in Boost7
Did the workout in the morning at Lee Davis practice. Did the actual workout with Rob and Paul. The workout was 7, 6, 5, 4, 3, 2 minutes on with 4 minute recovery throughout. The paces for the on portions were as follows: 5:21, 5:16, 5:03, 3:40 (1200), 2:18 (800), and 65 (400). Those were the paces, but I would finish however much time was leftover. Did the 7 minute rep with the LD team. Finished the workout with Rob, paul was a little bit tired towards the last few reps. Good workout today. Did the workout in Spring Meadows.
Wednesday, December 28, 2016
Tuesday, December 27, 2016
Tuesday
Training Run
8 miles in Boost8
Ran at home this morning. Was very warm and humid but was a good run. Only problem was the wind.
8 miles in Boost8
Ran at home this morning. Was very warm and humid but was a good run. Only problem was the wind.
Monday
Training Run + Workout Strides
10 miles total
8.5 in Boost7
Ran at LD in the morning. Did an 8 mile training run and then did the same old 8x300 strides, starting out at 54 and going down to 44. Had a good paced run. The first stride was really slow but the second one was a 47 so it was fine. Ran the strides in my Adios and had no bursa problems.
10 miles total
8.5 in Boost7
Ran at LD in the morning. Did an 8 mile training run and then did the same old 8x300 strides, starting out at 54 and going down to 44. Had a good paced run. The first stride was really slow but the second one was a 47 so it was fine. Ran the strides in my Adios and had no bursa problems.
Totals
*one stride workout, one fartlek, one long run, one easy day*
7 days/7 sessions
Total: 62.5 miles (too low)
Boost7: 62.5 miles ==> 447.5 miles
Boost8: 40 miles
7 days/7 sessions
Total: 62.5 miles (too low)
Boost7: 62.5 miles ==> 447.5 miles
Boost8: 40 miles
Sunday - Christmas Day
Easy Day
3 miles in Boost7
Ran at my house before going over to grammy and pop's house. Good run and was very nice weather, warm and sunny.
3 miles in Boost7
Ran at my house before going over to grammy and pop's house. Good run and was very nice weather, warm and sunny.
Saturday
Long Run
14 miles in Boost7
Had to get up at 5 am for this because family was supposed to be over by 11 am. Went downtown for the run. Was dark and cold rain this morning. Was a fun run mostly because of how miserable it was. Only saw a few other people running, and they were all one group. Had to stop at Pony Pasture to take a dump, got lucky that the bathroom there was open.
14 miles in Boost7
Had to get up at 5 am for this because family was supposed to be over by 11 am. Went downtown for the run. Was dark and cold rain this morning. Was a fun run mostly because of how miserable it was. Only saw a few other people running, and they were all one group. Had to stop at Pony Pasture to take a dump, got lucky that the bathroom there was open.
Friday
Training Run
8 miles in Boost7
Ran at the Battlefields in the morning with Wingo and Tiel. Good relaxing run after a relatively hard day yesterday.
8 miles in Boost7
Ran at the Battlefields in the morning with Wingo and Tiel. Good relaxing run after a relatively hard day yesterday.
Thursday, December 22, 2016
Thursday Fartlek
Workout
12.5 miles in Boost7
Ran in the morning at LD with Wingo and Rob. Did about a 2 mile warmup finishing over at spring meadows. Did 6x5:00 workout at tempo pace but cutting down the pace slightly each one. Paces went 5:28, :22, :20, :16, :10, and then the last one was just rob and I, so I figured we would go about 5:00 pace, but I kinda went a little hard and ran 4:40. But it was fine because my legs weren't pushing too hard. Did a 2 mile cool down afterwards. The rests in between were 4 minutes of faster jogging which racked up some pretty good mileage.
12.5 miles in Boost7
Ran in the morning at LD with Wingo and Rob. Did about a 2 mile warmup finishing over at spring meadows. Did 6x5:00 workout at tempo pace but cutting down the pace slightly each one. Paces went 5:28, :22, :20, :16, :10, and then the last one was just rob and I, so I figured we would go about 5:00 pace, but I kinda went a little hard and ran 4:40. But it was fine because my legs weren't pushing too hard. Did a 2 mile cool down afterwards. The rests in between were 4 minutes of faster jogging which racked up some pretty good mileage.
Wednesday
Training Run
8 miles in Boost7
Ran at my house around noon. Went down to the fields. Was actually a really nice run, warmed up to upper 40s and no wind with lots of sun. Good run today.
8 miles in Boost7
Ran at my house around noon. Went down to the fields. Was actually a really nice run, warmed up to upper 40s and no wind with lots of sun. Good run today.
Tuesday
Training Run + Workout Strides
9 miles in Boost7
Ran in the morning at Lee-Davis with Wingo and Paul and Rob. Did 7.5 miles and then did the same old 8x300 strides but this time on an outdoor track in trainers. Went from 51 down to 45. Struggled to start out. Didn't do drills. Bursa stuff felt fine today also.
9 miles in Boost7
Ran in the morning at Lee-Davis with Wingo and Paul and Rob. Did 7.5 miles and then did the same old 8x300 strides but this time on an outdoor track in trainers. Went from 51 down to 45. Struggled to start out. Didn't do drills. Bursa stuff felt fine today also.
Monday
Training Run
8 miles in Boost7
Went to see coach after my morning exam to talk about my Achilles stuff. He seemed to think it was probably bursitis, so he cut out the padding in my shoe that would put pressure on the Achilles. Then we put a U pad in the back to preventing the chance of rubbing on the Achilles even more. Ran with that and had much less pain than normal, so he was right. Iced it afterwards and was good to go. Had one more exam that night and then I was going home straight after.
8 miles in Boost7
Went to see coach after my morning exam to talk about my Achilles stuff. He seemed to think it was probably bursitis, so he cut out the padding in my shoe that would put pressure on the Achilles. Then we put a U pad in the back to preventing the chance of rubbing on the Achilles even more. Ran with that and had much less pain than normal, so he was right. Iced it afterwards and was good to go. Had one more exam that night and then I was going home straight after.
Week 2 (Dec. 12th-18th)
Did only one workout this week (the Tuesday workout from last week), had a medium long run, a long run. Started to have some Achilles pain so I took off on Friday which was unfortunately the workout day. Ran on Saturday and Sundays long run though. This was finals week, I had an exam on Wednesday and Friday, and I have two exams next Monday the 19th. Hoping the Achilles stuff gets better, for now just doing some icing and calf stretching.
6 days/6 sessions
Total: ~55 miles
Boost7: 385 miles
Boost8: 40 miles
6 days/6 sessions
Total: ~55 miles
Boost7: 385 miles
Boost8: 40 miles
Week 1 (Dec. 5th-11th)
The first week back we had two workouts and a long run:
-Tuesday: training run and 8x300 meter strides
-Thursday: fartlek which was 3x8 minutes on with 2 minutes off
Mileage: 60 miles
7 days/7 sessions
Boost7: 350 total miles now
Boost8: 25 miles
Boost6's were retired after active rest
-Tuesday: training run and 8x300 meter strides
-Thursday: fartlek which was 3x8 minutes on with 2 minutes off
Mileage: 60 miles
7 days/7 sessions
Boost7: 350 total miles now
Boost8: 25 miles
Boost6's were retired after active rest
Active Rest
2 weeks of active rest ending on December 4th.
Mileage was very low for the two weeks, played some games instead of running for some days.
Mileage was very low for the two weeks, played some games instead of running for some days.
Saturday, December 3, 2016
Week of November 14th (IC4A's)
Writing this post late. Mileage for the week was most likely around 60-65. IC4A's went decently but nothing special. Got 3rd as a team behind Columbia and St. Jo's. Not the season I wanted, but I didn't back track in my progress which is a positive. Setting the goals relatively high for track.
Monday, November 14, 2016
Monday
Easy Day
3 miles in Boost5
Ran in the morning because I had a group project meeting at 3. Felt okay
3 miles in Boost5
Ran in the morning because I had a group project meeting at 3. Felt okay
Totals
*race week - 1 LR, 1 WO, 1 EZ, race*
7 days/8 sessions
Total: 61 miles (slightly too low, not supposed to be lower than 65)
Boost6: 26 miles ==> 390 miles
Boost7: 26.5 miles ==> 310 miles
7 days/8 sessions
Total: 61 miles (slightly too low, not supposed to be lower than 65)
Boost6: 26 miles ==> 390 miles
Boost7: 26.5 miles ==> 310 miles
Sunday
Long Run
13 miles in Boost7
Ran alone again. Had to stop and take a poop in the woods. Ran cemetery. Chugged a Red Bull before running and I think it actually helped me. Felt great the whole run. Ran a good pace until the end when I hit the hills, slowed a tad there. Saw Andrew with a mile to go and finished the run with him.
13 miles in Boost7
Ran alone again. Had to stop and take a poop in the woods. Ran cemetery. Chugged a Red Bull before running and I think it actually helped me. Felt great the whole run. Ran a good pace until the end when I hit the hills, slowed a tad there. Saw Andrew with a mile to go and finished the run with him.
Saturday
Recovery Run
6 miles in Boost6
Ran alone in the morning in the freezing cold. Had to get the run in before going to the state meet. Legs had to get warmed up but once they did it was fine.
6 miles in Boost6
Ran alone in the morning in the freezing cold. Had to get the run in before going to the state meet. Legs had to get warmed up but once they did it was fine.
Friday NCAA D1 Regionals
Race
12 miles total
6 miles in Boost6
Race was decent. Got out in 4:52 and in the 80s. Moved up throughout the race. Finished really strong. Was number two for the team behind Logan. Other guys were close behind me. We finished 54, 64, 76, 77, 78, 86, and 136. Our #1-6 spread was 46 seconds which was by far the tightest spread of any team, but we were too far back and only got 13th. I believe that we finished better than any team out there, but we overall weren't fast enough to do damage. Things to work on next year. Most teams number ones were in front of our number one. That is bad. That's just something we need to work on. I thought I was much farther up in the rankings but once again was deceived by the spread. Back half of the race was much faster than last year.
12 miles total
6 miles in Boost6
Race was decent. Got out in 4:52 and in the 80s. Moved up throughout the race. Finished really strong. Was number two for the team behind Logan. Other guys were close behind me. We finished 54, 64, 76, 77, 78, 86, and 136. Our #1-6 spread was 46 seconds which was by far the tightest spread of any team, but we were too far back and only got 13th. I believe that we finished better than any team out there, but we overall weren't fast enough to do damage. Things to work on next year. Most teams number ones were in front of our number one. That is bad. That's just something we need to work on. I thought I was much farther up in the rankings but once again was deceived by the spread. Back half of the race was much faster than last year.
Thursday (Regionals Meet Prep)
Meet Prep
7 miles total
6.5 in Boost7
Ran the course. Felt better than I had hoped. Strides didn't feel good though, legs weren't under me. Muscles went firing correctly, felt like I was flailing.
7 miles total
6.5 in Boost7
Ran the course. Felt better than I had hoped. Strides didn't feel good though, legs weren't under me. Muscles went firing correctly, felt like I was flailing.
Wednesday
Training Run
7 miles in Boost7
Ran DOB. Felt a little bit sore today and overall pretty crappy which is good, I like feeling crappy a couple days out from the race.
7 miles in Boost7
Ran DOB. Felt a little bit sore today and overall pretty crappy which is good, I like feeling crappy a couple days out from the race.
Tuesday
Workout
10 miles total
8 miles in Boost6
Did Providence 1 lap, 2 lap, 3 lap, 2 lap, 1 lap just like normal. Run it with second group guys, ran it a little bit fast towards the beginning but felt okay. Went back to the track and did 2x800 at 2:24-2:16, then a 400 at 61. The 400 hurt a little bit but not too bad. Did a few strides afterwards. Only did a 2 mile cool down, not sure if I counted the mileage correctly. Felt better today so looking good for Friday.
10 miles total
8 miles in Boost6
Did Providence 1 lap, 2 lap, 3 lap, 2 lap, 1 lap just like normal. Run it with second group guys, ran it a little bit fast towards the beginning but felt okay. Went back to the track and did 2x800 at 2:24-2:16, then a 400 at 61. The 400 hurt a little bit but not too bad. Did a few strides afterwards. Only did a 2 mile cool down, not sure if I counted the mileage correctly. Felt better today so looking good for Friday.
Monday, November 7, 2016
Monday
Easy Day
5 miles in Boost6
Felt ok today but not great. Hopefully will start feeling fresh for Regionals
5 miles in Boost6
Felt ok today but not great. Hopefully will start feeling fresh for Regionals
Total
*adjusted recovery week - 1 easy day, 2 long runs(one from last week), 2 workouts*
7 days/7 sessions
Total: 72 miles
Boost6: 46 miles ==> 364 miles
Boost7: 20 miles ==> 283.5 miles
7 days/7 sessions
Total: 72 miles
Boost6: 46 miles ==> 364 miles
Boost7: 20 miles ==> 283.5 miles
Sunday
Long Run
14 miles in Boost6
Morning practice at 9 am. Felt awful today, legs were very much in pain.
14 miles in Boost6
Morning practice at 9 am. Felt awful today, legs were very much in pain.
Saturday
Training Run
7 miles in Boost7
Ran in the morning by myself. Felt pretty crappy but still ran a decent pace.
7 miles in Boost7
Ran in the morning by myself. Felt pretty crappy but still ran a decent pace.
Friday
Primary Workout
11 miles total
6 miles in Boost6
Workout was 1 Michigan mile, 3xk, 2xk, 3x400. The mile was a full Michigan, supposed to be about 5:00, we hit 4:57 and it felt like a straight sprint. The 3xk was 2 steady and 1 fast. Steady ones were 3:03 and 3:04, fast one was 2:55. The 2xk was 1 steady, 1 fast. They were the same paces as the 3xk set. The steady ones were supposed to be 3:07s and the fast was supposed to be 2:55 at the fastest. Finally the 3x400s were supposed to be about 68-70, we were a bit faster. Had big rest in between the sets. Was a hard workout but it was the last hard one of the season so it was good. Had to be in the fast group but it was manageable today.
11 miles total
6 miles in Boost6
Workout was 1 Michigan mile, 3xk, 2xk, 3x400. The mile was a full Michigan, supposed to be about 5:00, we hit 4:57 and it felt like a straight sprint. The 3xk was 2 steady and 1 fast. Steady ones were 3:03 and 3:04, fast one was 2:55. The 2xk was 1 steady, 1 fast. They were the same paces as the 3xk set. The steady ones were supposed to be 3:07s and the fast was supposed to be 2:55 at the fastest. Finally the 3x400s were supposed to be about 68-70, we were a bit faster. Had big rest in between the sets. Was a hard workout but it was the last hard one of the season so it was good. Had to be in the fast group but it was manageable today.
Thursday, November 3, 2016
Wednesday
Workout
12 miles total
11 in Boost6
Workout was in Providence, did a whistle workout which was basically 3 minutes, 5 minutes, 3 minutes, 5 minutes, 3 minutes for the on portion. Then went back to lower fields and did 2 sets of 3 horseshoes. The providence portion felt like the worst thing in the world, especially since I was with Luke who doesn't feel pain in workouts. The strides felt a lot better though.
12 miles total
11 in Boost6
Workout was in Providence, did a whistle workout which was basically 3 minutes, 5 minutes, 3 minutes, 5 minutes, 3 minutes for the on portion. Then went back to lower fields and did 2 sets of 3 horseshoes. The providence portion felt like the worst thing in the world, especially since I was with Luke who doesn't feel pain in workouts. The strides felt a lot better though.
Tuesday
Easy Run
4 miles in Boost6
Ran in the morning because I had to make up some stuff I missed in class Friday during practice time. Feeling tired today also.
4 miles in Boost6
Ran in the morning because I had to make up some stuff I missed in class Friday during practice time. Feeling tired today also.
Monday
Long Run
15 miles in Boost6
Was very painful long run today. Legs aren't even close to recovered yet. Did cemetery out and back. Legs were hurting so bad.
15 miles in Boost6
Was very painful long run today. Legs aren't even close to recovered yet. Did cemetery out and back. Legs were hurting so bad.
Total
*race week - race, 1 workout, no long run, 1 easy day*
7 days/9 sessions
Total: 62 miles (would have been 70 if long run was day after A10)
Boost6: 14.5 miles ==> 318 miles
Boost7: 34.5 miles ==> 263.5 miles
7 days/9 sessions
Total: 62 miles (would have been 70 if long run was day after A10)
Boost6: 14.5 miles ==> 318 miles
Boost7: 34.5 miles ==> 263.5 miles
Sunday
Recovery Run
7 miles in Boost7
Ran in the morning with most of the guys. Did an exploration run. Ran for an hour and it was ridiculously slow but absolutely necessary.
7 miles in Boost7
Ran in the morning with most of the guys. Did an exploration run. Ran for an hour and it was ridiculously slow but absolutely necessary.
Saturday, October 29, 2016
Saturday A10 Championship
Race
12 miles total
7 in Boost6
Didn't go how I wanted it to go. Felt a little sluggish on the tempo but tried to get myself warmed up on the strides. Getting out didn't feel good like it did at North Carolina. Was top 30 the whole race and ended up 16th overall and 2nd for the team behind Logan who got 3rd. Brent was 18th and Trent was 22nd. Paul 36th, Adam 46th, Andrew 60th, Sharkey 61st, Dustin 63rd, Jonny 85th. I ran 25:11. 4th mile hurt pretty bad. Our team got 4th behind Dayton 1st, Duquesne 2nd, and St. Louis 3rd. Dayton came out of nowhere to win it and not only win but completely destroy it. Unfortunate day for us, some of us didn't have the days we needed including me. Gotta get past it and focus on regionals now
12 miles total
7 in Boost6
Didn't go how I wanted it to go. Felt a little sluggish on the tempo but tried to get myself warmed up on the strides. Getting out didn't feel good like it did at North Carolina. Was top 30 the whole race and ended up 16th overall and 2nd for the team behind Logan who got 3rd. Brent was 18th and Trent was 22nd. Paul 36th, Adam 46th, Andrew 60th, Sharkey 61st, Dustin 63rd, Jonny 85th. I ran 25:11. 4th mile hurt pretty bad. Our team got 4th behind Dayton 1st, Duquesne 2nd, and St. Louis 3rd. Dayton came out of nowhere to win it and not only win but completely destroy it. Unfortunate day for us, some of us didn't have the days we needed including me. Gotta get past it and focus on regionals now
Friday, October 28, 2016
Friday A10's Meet Prep
Meet Prep
7 miles total
6.5 in Boost7
Ran the course at Pole Green and then added on a mile. Did my strides on the last 1000 and then did a 5 minute cool down. Felt good today, really good. Hopefully will feel this good tomorrow.
7 miles total
6.5 in Boost7
Ran the course at Pole Green and then added on a mile. Did my strides on the last 1000 and then did a 5 minute cool down. Felt good today, really good. Hopefully will feel this good tomorrow.
Thursday #2
Training Run
8 miles in Boost7
Ran Mud loop. A bit humid from the rain earlier in the day. Legs not feeling quite ready for A10's yet.
8 miles in Boost7
Ran Mud loop. A bit humid from the rain earlier in the day. Legs not feeling quite ready for A10's yet.
Wednesday
Workout
11 miles total
7.5 miles in Boost6
Ran the first part in Providence. Did the same old 1 lap, 2 laps, 3 laps, 2 laps, 1 lap thing. Average splits were a little bit slower this time though. Then we went over to the track and did 2x800 at 5 minute pace and faster pace. Then we did an alone 400 and then some strides. for the 800s I hit 2:28 and 2:24. for the 400 I hit 60 but definitely felt slower then that. Cool down was only 5 minutes which really messed up my mileage.
11 miles total
7.5 miles in Boost6
Ran the first part in Providence. Did the same old 1 lap, 2 laps, 3 laps, 2 laps, 1 lap thing. Average splits were a little bit slower this time though. Then we went over to the track and did 2x800 at 5 minute pace and faster pace. Then we did an alone 400 and then some strides. for the 800s I hit 2:28 and 2:24. for the 400 I hit 60 but definitely felt slower then that. Cool down was only 5 minutes which really messed up my mileage.
Tuesday
Training Run + Strides
10 miles total
9 miles in Boost7
Ran a normal training run and then did some strides on the track and soccer field. Felt a little slow today.
10 miles total
9 miles in Boost7
Ran a normal training run and then did some strides on the track and soccer field. Felt a little slow today.
Monday
Easy Day
4 miles in Boost7
Ran at noon after my Music test. Didn't have official practice so I ran a little bit early to have more time to study for my MIS test.
4 miles in Boost7
Ran at noon after my Music test. Didn't have official practice so I ran a little bit early to have more time to study for my MIS test.
Totals
*recovery week - 2 workouts, long run*
7 days/8 sessions
Total: 76 miles
Boost6: 32 miles ==> 303.5 miles
Boost7: 34 miles ==> 229 miles
7 days/8 sessions
Total: 76 miles
Boost6: 32 miles ==> 303.5 miles
Boost7: 34 miles ==> 229 miles
Sunday
Long Run
16 miles in Boost6
Ran cemetery with Flynn and Adam. Felt good today actually. We ended up dropping Adam a little bit which I felt bad about but Flynn just wouldn't slow down for him
16 miles in Boost6
Ran cemetery with Flynn and Adam. Felt good today actually. We ended up dropping Adam a little bit which I felt bad about but Flynn just wouldn't slow down for him
Friday
Primary Workout
11 miles total
6 miles in Boost6
Workout was 2x3k on the track. Had to do the first 1k on the first one at a faster pace to simulate getting out hard, then slow down to 5 minute pace. For the second one we started out slower at 5 minute pace and then the last k we ran harder. Was in the group with Luke, Logan, Flynn, Brent, Adam, and Andrew (only on the second one). They kicked a little bit too hard for me on the second one and I dropped just a tad. Legs finally started feeling good again and now they are going to be a little tired again.
11 miles total
6 miles in Boost6
Workout was 2x3k on the track. Had to do the first 1k on the first one at a faster pace to simulate getting out hard, then slow down to 5 minute pace. For the second one we started out slower at 5 minute pace and then the last k we ran harder. Was in the group with Luke, Logan, Flynn, Brent, Adam, and Andrew (only on the second one). They kicked a little bit too hard for me on the second one and I dropped just a tad. Legs finally started feeling good again and now they are going to be a little tired again.
Thursday
Longer Training Run + Strides
11 miles total
10 in Boost7
Ran a training run on the longer side of our normal training runs. Did 10 and then had some strides to get ready for the workout tomorrow.
11 miles total
10 in Boost7
Ran a training run on the longer side of our normal training runs. Did 10 and then had some strides to get ready for the workout tomorrow.
Wednesday #2
Training Run
8 miles in Boost7
Ran MUD loop. Legs still feeling tired and heavy and beat up
8 miles in Boost7
Ran MUD loop. Legs still feeling tired and heavy and beat up
Tuesday
Secondary Workout
11 miles total
10 miles in Boost6
Workout was 3 reps of 3 loops in Providence at about normal pace. Then afterwards we went back to the track and did some strides. Felt kinda tired today, not yet recovered from the race.
11 miles total
10 miles in Boost6
Workout was 3 reps of 3 loops in Providence at about normal pace. Then afterwards we went back to the track and did some strides. Felt kinda tired today, not yet recovered from the race.
Monday, October 17, 2016
Monday
Training Run
9 miles total
8 miles in Boost7
Ran Lake Loop with Flynn and Luke. Felt kinda tired but managed. Did 6 diagonal strides on the grass, felt fine with those.
9 miles total
8 miles in Boost7
Ran Lake Loop with Flynn and Luke. Felt kinda tired but managed. Did 6 diagonal strides on the grass, felt fine with those.
Totals
*race week - one workout, race, long run*
7 days/10 sessions
Total: 76 miles
Boost6: 24 miles ==> 271.5 miles
Boost7: 38 miles ==> 195 miles
7 days/10 sessions
Total: 76 miles
Boost6: 24 miles ==> 271.5 miles
Boost7: 38 miles ==> 195 miles
Sunday
Easy Run
4 miles in Boost7
Ran in the morning from the fieldhouse with Trent. Feeling it pretty good today
4 miles in Boost7
Ran in the morning from the fieldhouse with Trent. Feeling it pretty good today
Saturday
Long Run
16 miles in Boost7
Ran in the morning at Salem Lake (7 mile loop around the lake). Ran a faster pace than I would have preferred in the middle, was hitting 6:30s consistently which wasn't the best idea after a race. Dropped off the front group cause they started picking it up cause they are retards. Logan and Luke ran with Cory and went 5:55 at the top end. They are dumb.
16 miles in Boost7
Ran in the morning at Salem Lake (7 mile loop around the lake). Ran a faster pace than I would have preferred in the middle, was hitting 6:30s consistently which wasn't the best idea after a race. Dropped off the front group cause they started picking it up cause they are retards. Logan and Luke ran with Cory and went 5:55 at the top end. They are dumb.
Friday (VertCross 2016)
Race
12 miles total
7 miles in Boost6
Race was at 4:30 pm. Weather was great, warm and sunny. Race had a bunch of teams so the line was packed and we had to go through a tiny hole in a fence. We got out really well. I got out this time to practice for A10's. Had a nice pack up front the whole race. I finished 7th and first for the team, behind me was Brent, Logan, Adam, Luke, Trent, Dustin, Andrew. Adam, Luke, and Andrew had bad days today, Andrew getting sick. Our times were slow but we raced pretty well. Looking good for conferences. We won this one as a team which was sweet cause we beat Duke and App State.
12 miles total
7 miles in Boost6
Race was at 4:30 pm. Weather was great, warm and sunny. Race had a bunch of teams so the line was packed and we had to go through a tiny hole in a fence. We got out really well. I got out this time to practice for A10's. Had a nice pack up front the whole race. I finished 7th and first for the team, behind me was Brent, Logan, Adam, Luke, Trent, Dustin, Andrew. Adam, Luke, and Andrew had bad days today, Andrew getting sick. Our times were slow but we raced pretty well. Looking good for conferences. We won this one as a team which was sweet cause we beat Duke and App State.
Thursday #2
Meet Prep
8 miles total
7 miles in Boost7
Ran the course plus the soccer fields and then did strides on the last K of the course. Feeling good
8 miles total
7 miles in Boost7
Ran the course plus the soccer fields and then did strides on the last K of the course. Feeling good
Wednesday
Double
3 miles in Boost5
Ran from the apartment. Did providence loops plus some other places. Felt decent
3 miles in Boost5
Ran from the apartment. Did providence loops plus some other places. Felt decent
Tuesday
Primary Workout
12 miles total
10 miles in Boost6
Workout was laps in Providence Park and then 2xK on the track and some strides. Providence portion was 1 lap, 2 laps, 3 laps, 2 laps, 1 lap. Hit 2:07-06 on all of the laps, very consistent. For the K's we had to go roughly 8k pace for the first one, hit 3:05. For the second one we had to go faster but not killing it, we hit 2:51. I did some 150s after that. Felt great today, ready for High Point this weekend.
12 miles total
10 miles in Boost6
Workout was laps in Providence Park and then 2xK on the track and some strides. Providence portion was 1 lap, 2 laps, 3 laps, 2 laps, 1 lap. Hit 2:07-06 on all of the laps, very consistent. For the K's we had to go roughly 8k pace for the first one, hit 3:05. For the second one we had to go faster but not killing it, we hit 2:51. I did some 150s after that. Felt great today, ready for High Point this weekend.
Monday
Training Run
8 miles in Boost7
Had morning practice because we didn't have class today. Felt ok but it was a rough weekend of running.
8 miles in Boost7
Had morning practice because we didn't have class today. Felt ok but it was a rough weekend of running.
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
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
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.
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.
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.
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.
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.
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
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
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
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.
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.
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
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
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.
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.
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
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.
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.
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.
Sunday, September 25, 2016
Totals
*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
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
Sunday
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.
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.
Saturday
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.
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.
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
4 miles in Boost5
Ran to the track house and Marcus ran with me back to my apartment. Felt awful
Thursday
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.
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.
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.
3 miles in Boost5
Ran in the morning before class. Wanted to go 4 but I took too long to get ready.
Tuesday
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.
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.
Monday, September 19, 2016
Monday
Easy Day
5 miles in Boost7
Didn't have official practice but ran at normal time with Dustin and Flynn. Did backwoods and then added on cause they were only doing 4 miles. Felt really tired at the beginning, really good in the middle and really crappy at the end.
5 miles in Boost7
Didn't have official practice but ran at normal time with Dustin and Flynn. Did backwoods and then added on cause they were only doing 4 miles. Felt really tired at the beginning, really good in the middle and really crappy at the end.
Totals
*nearly ideal week - two workouts, one easy day, long run, two doubles*
7 days/9 sessions
Total: 81 miles
Boost6: 35 miles ==> 141.5 miles
Boost7: 30 miles ==> 60 miles
7 days/9 sessions
Total: 81 miles
Boost6: 35 miles ==> 141.5 miles
Boost7: 30 miles ==> 60 miles
Sunday
Long Run
17 miles in Boost6
Had 9 am practice but the guys went down to the C&O canal to get a change of scenery. I now hate the C&O canal but only if the majority of the run is on the canal instead of in DC. Still feeling tired today, especially towards the end when Luke was making his little surges.
17 miles in Boost6
Had 9 am practice but the guys went down to the C&O canal to get a change of scenery. I now hate the C&O canal but only if the majority of the run is on the canal instead of in DC. Still feeling tired today, especially towards the end when Luke was making his little surges.
Saturday
Training Run
8 miles in Boost7
Had 9 am practice. Was so dead for this run, was deemed a recovery run because we got mileage but not pace. HR was very high.
8 miles in Boost7
Had 9 am practice. Was so dead for this run, was deemed a recovery run because we got mileage but not pace. HR was very high.
Friday Oatland's Workout
Primary Workout
14 miles total
6 in Boost6
Oatland's Workout. Best Oatland's Workout in my college career. Temperature was about 74 and cloudy, couldn't ask for better weather. Workout was 4xmile to 5xK. The first 3 mile repeats were on the high school course and the last one was the first mile of the high school course again. First three were supposed to be in the 5 o's for my group (second group). We hit 5:02, 5:19, 5:09. The fourth mile we grouped up with the front group (and stayed intermingled for the rest of the workout), and we were supposed to run 4:50s but hit 4:44. That one hurt pretty good. Then we did K's on the first K of the course (up and down the long starting hill). averaged 2:52 on the down ones and 3:10 for the up ones. Did stutter starts on the second, fourth and fifth reps. Stutter starts were to practice helping each other latch on when we come up on them in a race. Hard workout, feeling very tired but got through it with times we needed and coach was very pleased.
14 miles total
6 in Boost6
Oatland's Workout. Best Oatland's Workout in my college career. Temperature was about 74 and cloudy, couldn't ask for better weather. Workout was 4xmile to 5xK. The first 3 mile repeats were on the high school course and the last one was the first mile of the high school course again. First three were supposed to be in the 5 o's for my group (second group). We hit 5:02, 5:19, 5:09. The fourth mile we grouped up with the front group (and stayed intermingled for the rest of the workout), and we were supposed to run 4:50s but hit 4:44. That one hurt pretty good. Then we did K's on the first K of the course (up and down the long starting hill). averaged 2:52 on the down ones and 3:10 for the up ones. Did stutter starts on the second, fourth and fifth reps. Stutter starts were to practice helping each other latch on when we come up on them in a race. Hard workout, feeling very tired but got through it with times we needed and coach was very pleased.
Thursday #2
Double (long)
9 miles in Boost7
Did 9 cause I need the mileage, especially after an easy day on Monday. Felt ok
9 miles in Boost7
Did 9 cause I need the mileage, especially after an easy day on Monday. Felt ok
Thursday #1
Double (short)
3 miles in Boost5
Ran from the apartment in Providence Park. Felt kinda tired at first but once I got warmed up I felt fine.
3 miles in Boost5
Ran from the apartment in Providence Park. Felt kinda tired at first but once I got warmed up I felt fine.
Wednesday
Secondary Workout
12 miles in Boost6
Had the workout at Providence Park. Had to do 40 minutes fartlek. On portions had to be between 2-4 minutes, our choice. And off portions were same time as previous on section. My group was Dustin and Carlin. We did 2 sets of 4 minuters and 4 sets of 3 minuters. Averaged about 2:04 minute laps for the on portions. Felt really good actually so hopefully I feel this good for the Oatlands workout on Friday
12 miles in Boost6
Had the workout at Providence Park. Had to do 40 minutes fartlek. On portions had to be between 2-4 minutes, our choice. And off portions were same time as previous on section. My group was Dustin and Carlin. We did 2 sets of 4 minuters and 4 sets of 3 minuters. Averaged about 2:04 minute laps for the on portions. Felt really good actually so hopefully I feel this good for the Oatlands workout on Friday
Tuesday #2
Training Run + Strides
9 miles total
8 miles in Boost7
Did 8 mile training run and then some barefoot strides and a short cool down. Felt kinda tired today.
9 miles total
8 miles in Boost7
Did 8 mile training run and then some barefoot strides and a short cool down. Felt kinda tired today.
Tuesday #1
Double (short)
4 miles in Boost5
Ran from my apartment in the morning. Ran to the track house and back
4 miles in Boost5
Ran from my apartment in the morning. Ran to the track house and back
Monday
Easy Day
5 miles in Boost7
Had the option for an easy day and took it because of the high mileage weekend. Did backwoods nice and easy
5 miles in Boost7
Had the option for an easy day and took it because of the high mileage weekend. Did backwoods nice and easy
Totals
*overly ideal week - two workouts, one race, long run*
7 days/9 sessions
Total: 88.5 miles (highest yet)
Boost6: 47.5 miles ==> 106.5
Boost7: 30 miles
7 days/9 sessions
Total: 88.5 miles (highest yet)
Boost6: 47.5 miles ==> 106.5
Boost7: 30 miles
Sunday
Long Run
17.5 miles in Boost6
Ran Ignorance today. Was tough but mostly because of race yesterday and also because Jimmy ran with us and Jimmy loves pushing the pace. Longest run on time and distance so far. Decided I'm never doing a marathon.
17.5 miles in Boost6
Ran Ignorance today. Was tough but mostly because of race yesterday and also because Jimmy ran with us and Jimmy loves pushing the pace. Longest run on time and distance so far. Decided I'm never doing a marathon.
Saturday JMU Invitational
Race
13 miles total
7 miles in Boost6
Race was in New Market, VA. First time we have gone to this meet and not had it raining super hard, but instead of that we had some intense heat. Normal warm-up with a 5 minute faster pace run and strides. Don't know what time I got for the race but the order of our team finishing was Adam, Brent, Carlin, Me, Dustin?, Luke, ...... idk for the rest. Paul went out with front group and died, same for Logan and Luke but Luke was the only one that hung on even a little bit. Trent was sick and dropped out at about 4.5 miles but was with me the whole time. Jonny was with me but dropped off a little before mile 4. Ethan almost died, literally. Carlin did awesome. Adam and I ran similar races but he was in the front pack and I was in the second pack. Brent went way ahead for no reason and fell back almost all the way to me. Gotta get those front guys to not fall off so hard and need to get my group to grow some balls and want to get up with them by mile two at the least.
1 mile shake-out this morning
13 miles total
7 miles in Boost6
Race was in New Market, VA. First time we have gone to this meet and not had it raining super hard, but instead of that we had some intense heat. Normal warm-up with a 5 minute faster pace run and strides. Don't know what time I got for the race but the order of our team finishing was Adam, Brent, Carlin, Me, Dustin?, Luke, ...... idk for the rest. Paul went out with front group and died, same for Logan and Luke but Luke was the only one that hung on even a little bit. Trent was sick and dropped out at about 4.5 miles but was with me the whole time. Jonny was with me but dropped off a little before mile 4. Ethan almost died, literally. Carlin did awesome. Adam and I ran similar races but he was in the front pack and I was in the second pack. Brent went way ahead for no reason and fell back almost all the way to me. Gotta get those front guys to not fall off so hard and need to get my group to grow some balls and want to get up with them by mile two at the least.
1 mile shake-out this morning
Friday
Training Run + Meet Prep
9 miles in Boost7
Ran a normal training run plus strides and a cool down to get ready for the JMU invite tomorrow.
9 miles in Boost7
Ran a normal training run plus strides and a cool down to get ready for the JMU invite tomorrow.
Wednesday #1
Double (short)
3 miles in Boost7
Ran from the fieldhouse with some of the guys before class
3 miles in Boost7
Ran from the fieldhouse with some of the guys before class
Tuesday
Primary Workout
13 miles total
9 miles in Boost6
Workout was 10xK but it was split into sets of 4 with a set of 2 at the end. Was kinda hard but I did it how I needed to. Ran it with the second group. We averaged 3:08 for the first set and a tad slower for the rest of the workout. Decent workout
13 miles total
9 miles in Boost6
Workout was 10xK but it was split into sets of 4 with a set of 2 at the end. Was kinda hard but I did it how I needed to. Ran it with the second group. We averaged 3:08 for the first set and a tad slower for the rest of the workout. Decent workout
Thursday
Secondary Workout
14 miles in Boost6
Had a medium long run of 12 miles and then did 300 meter strides and a short cool down. Felt good at the end of the medium lr and decent on the strides.
14 miles in Boost6
Had a medium long run of 12 miles and then did 300 meter strides and a short cool down. Felt good at the end of the medium lr and decent on the strides.
Monday
Training Run
10 miles in Boost7
Most guys had a easy day but me and then workout guys had a normal training run. Felt okay
10 miles in Boost7
Most guys had a easy day but me and then workout guys had a normal training run. Felt okay
Sunday, September 4, 2016
Totals
*no long run*
7 days/ 10 sessions
Total: 78 miles
Boost5: 28 miles ==> 553.5 miles OFFICIALLY RETIRED
Boost6: 43 miles ==> 59 miles
7 days/ 10 sessions
Total: 78 miles
Boost5: 28 miles ==> 553.5 miles OFFICIALLY RETIRED
Boost6: 43 miles ==> 59 miles
Sunday
Easy Day
5 miles in Boost5
Ran in the morning after going in and loosening my back up after another crazy cramp yesterday on the right side of my back. Ran with Marcus, Dustin, Andrew, and Hunter for the first part of their long run.
5 miles in Boost5
Ran in the morning after going in and loosening my back up after another crazy cramp yesterday on the right side of my back. Ran with Marcus, Dustin, Andrew, and Hunter for the first part of their long run.
Saturday
Tertiary Workout (Alt to Race)
14 miles in Boost6
They had the race at pole green but I preferred doing a workout instead since my workouts hadn't gone too well yet. Did 20 minutes, 8 min recovery, 15 minutes, 6 min recovery, 10 minutes. The 20 was split to 12 min at threshold and 8 min at 8k pace, the 15 was 9 threshold and 6 at 5k, and then the 10 was 6 at threshold and 4 at faster than 5k. Ran it with Adam, Logan, and Paul. Was a really good workout and better weather.
1 MILE SHAKEOUT THIS MORNING
14 miles in Boost6
They had the race at pole green but I preferred doing a workout instead since my workouts hadn't gone too well yet. Did 20 minutes, 8 min recovery, 15 minutes, 6 min recovery, 10 minutes. The 20 was split to 12 min at threshold and 8 min at 8k pace, the 15 was 9 threshold and 6 at 5k, and then the 10 was 6 at threshold and 4 at faster than 5k. Ran it with Adam, Logan, and Paul. Was a really good workout and better weather.
1 MILE SHAKEOUT THIS MORNING
Friday
Training Run
8 miles in Boost6
Felt okay today. Have recovered a little bit from the ridiculous double double earlier this week.
8 miles in Boost6
Felt okay today. Have recovered a little bit from the ridiculous double double earlier this week.
Thursday
Secondary Workout
14 miles in Boost5
Ran a 12 mile medium long run and then did 8x300 and a short cool down. Very long day. Felt so much better today though prolly cause of no double.
14 miles in Boost5
Ran a 12 mile medium long run and then did 8x300 and a short cool down. Very long day. Felt so much better today though prolly cause of no double.
Wednesday #2
Double - long
8 miles in Boost6
Felt super shitty once again. The doubles two days in a row definitely messed me up.
8 miles in Boost6
Felt super shitty once again. The doubles two days in a row definitely messed me up.
Wednesday #1
Double - short
3 miles in Boost6
Ran in the morning before class with some of the guys. Felt so shitty.
3 miles in Boost6
Ran in the morning before class with some of the guys. Felt so shitty.
Tuesday #2
Primary Workout
12 miles in total
9 miles in Boost5
Bad day. I think the double may have messed me up. Did 6 by mile on the Michigan loop. Felt great on the warmup but the workout was awful. Started with brent and luke but only did 3 with them, didn't really do those 3 with them. Averaged about mid 5:20s
12 miles in total
9 miles in Boost5
Bad day. I think the double may have messed me up. Did 6 by mile on the Michigan loop. Felt great on the warmup but the workout was awful. Started with brent and luke but only did 3 with them, didn't really do those 3 with them. Averaged about mid 5:20s
Tuesday #1
Double - Shakeout
3 miles in Boost4
Ran a light double this morning because I ice bathed last night and I didn't want to be stiff for the workout.
3 miles in Boost4
Ran a light double this morning because I ice bathed last night and I didn't want to be stiff for the workout.
Monday
Training Run + strides
10 miles in Boost6
First day of classes. Had a regular training run and then did some barefoot strides and a short cool down afterwards.
10 miles in Boost6
First day of classes. Had a regular training run and then did some barefoot strides and a short cool down afterwards.
Total
*ideal training week*
7 days/8 sessions
Total: 80 miles
Boost4: 10 miles ==> 486 miles OFFICIALLY RETIRED
Boost5: 54 miles ==> 525.5 miles
Boost6: 16 miles ==> 16 miles
7 days/8 sessions
Total: 80 miles
Boost4: 10 miles ==> 486 miles OFFICIALLY RETIRED
Boost5: 54 miles ==> 525.5 miles
Boost6: 16 miles ==> 16 miles
Sunday
Training Run
7 miles in Boost6
Ran with Paul in the afternoon. Was feeling really dehydrated so I had to splash myself with water from the creek.
7 miles in Boost6
Ran with Paul in the afternoon. Was feeling really dehydrated so I had to splash myself with water from the creek.
Saturday
Long Run
16 miles in Boost5
Ran at Burke Lake in the morning. Didn't have a tempo but still ran a good pace. Good run today
16 miles in Boost5
Ran at Burke Lake in the morning. Didn't have a tempo but still ran a good pace. Good run today
Thursday
Primary Workout
14 miles in Boost5
Workout was in Providence Park, did 1000's. I totaled 11 of them with adam, brent, and sharkey. Felt pretty tired like I have been all week but I stayed with them for the whole thing.
14 miles in Boost5
Workout was in Providence Park, did 1000's. I totaled 11 of them with adam, brent, and sharkey. Felt pretty tired like I have been all week but I stayed with them for the whole thing.
Wednesday #2
Double - Short
4 miles in Boost5
Got our new shoes today. Nothing cool though which was very sad. Started the double and as soon as I got out of the parking lot my back cramp up really hard on the left side over my ribs. Hurt so bad that I couldn't breathe so I had to stop to stretch it out. Stayed tight for the rest of the run.
4 miles in Boost5
Got our new shoes today. Nothing cool though which was very sad. Started the double and as soon as I got out of the parking lot my back cramp up really hard on the left side over my ribs. Hurt so bad that I couldn't breathe so I had to stop to stretch it out. Stayed tight for the rest of the run.
Wednesday #1
Double - Long
8 miles in Boost5
Ran in the morning with a few guys to do the longer training run early since it was supposed to be hot today. Figured we would just go short when its hot in the afternoon.
8 miles in Boost5
Ran in the morning with a few guys to do the longer training run early since it was supposed to be hot today. Figured we would just go short when its hot in the afternoon.
Tuesday
Secondary Workout
12 miles in Boost5
Ran an 8 mile training run. Then did 8 300 strides on the lower fields. After that we did a longer cool down, like 3ish miles
12 miles in Boost5
Ran an 8 mile training run. Then did 8 300 strides on the lower fields. After that we did a longer cool down, like 3ish miles
Monday
Training Run
10 miles in Boost4
Ran in the afternoon for the first official cross country practice of the year. Knees started hurting today but idk why. Shoes are pretty old but haven't gotten the new ones yet.
10 miles in Boost4
Ran in the afternoon for the first official cross country practice of the year. Knees started hurting today but idk why. Shoes are pretty old but haven't gotten the new ones yet.
Totals
*1 off day on accident*
Total: 60 miles
Boost4: 23 miles ==> 476 miles
Boost5: 37 miles ==> 471.5 miles
Total: 60 miles
Boost4: 23 miles ==> 476 miles
Boost5: 37 miles ==> 471.5 miles
Sunday
Training Run
8 miles in Boost4
Ran at 6 am cause we had to leave for move in. Last run at home for the summer.
8 miles in Boost4
Ran at 6 am cause we had to leave for move in. Last run at home for the summer.
Saturday
Long Run
15 miles in Boost5
Ran wingos loop again. Pretty good run today. Last summer run in downtown Richmond
15 miles in Boost5
Ran wingos loop again. Pretty good run today. Last summer run in downtown Richmond
Thursday
Secondary Workout
10 miles in Boost5
Did 8 miles at the battlefields in the morning and then did 8x300 strides and a short cool down.
10 miles in Boost5
Did 8 miles at the battlefields in the morning and then did 8x300 strides and a short cool down.
Tuesday
Primary Workout
12 miles in Boost5
Ran after work at Lee-Davis. Got out of work super early so I ran before eating lunch. Was about 94 degrees. Did 2x18 minutes out and back. Was pretty slow cause of the heat.
12 miles in Boost5
Ran after work at Lee-Davis. Got out of work super early so I ran before eating lunch. Was about 94 degrees. Did 2x18 minutes out and back. Was pretty slow cause of the heat.
Sunday, August 14, 2016
Totals
*1 easy day, some days of not as much mileage as planned*
7 days/7 sessions
Total: 60 miles
Boost4: 30 miles ==> 453 miles
Boost5: 30 miles ==> 434.5 miles
7 days/7 sessions
Total: 60 miles
Boost4: 30 miles ==> 453 miles
Boost5: 30 miles ==> 434.5 miles
Sunday
Long Run
13 miles in Boost4
Ran downtown on Wingos loop in the morning. Was going to do 15 but I would have been really late to church so I had to stop. Terrible run cause it was 80 at 7 am and crazy humid.
13 miles in Boost4
Ran downtown on Wingos loop in the morning. Was going to do 15 but I would have been really late to church so I had to stop. Terrible run cause it was 80 at 7 am and crazy humid.
Saturday
Training Run (Race)
7 miles in Boost5
Did an obstacle course, ice cream themed race at pole green this morning. Ran it with my dad and Austin, was fun and wasn't very hard. Austin beat me because he is a douche and got someone to pie me at the end so that he could start sprinting. It was fun though. Did 2 miles before and after the race to get more mileage.
7 miles in Boost5
Did an obstacle course, ice cream themed race at pole green this morning. Ran it with my dad and Austin, was fun and wasn't very hard. Austin beat me because he is a douche and got someone to pie me at the end so that he could start sprinting. It was fun though. Did 2 miles before and after the race to get more mileage.
Friday
Training Run
6 miles in Boost4
Only ran 6 because I did the math and only needed six miles. Was a decent run but was feeling a little bit tired.
6 miles in Boost4
Only ran 6 because I did the math and only needed six miles. Was a decent run but was feeling a little bit tired.
Thursday SWO
Training Run + Strides
10 miles in Boost5
Ran at the battlefields in the morning. Did my 8 mile out and back and then did 8 300 meter strides and a 5 minute cool down.
10 miles in Boost5
Ran at the battlefields in the morning. Did my 8 mile out and back and then did 8 300 meter strides and a 5 minute cool down.
Wednesday
Easy Run
3 miles in Boost4
Ran after work which was really late, had to run at home since it was sunset. Tried to run in the morning but just couldn't get myself up to run.
3 miles in Boost4
Ran after work which was really late, had to run at home since it was sunset. Tried to run in the morning but just couldn't get myself up to run.
Tuesday, August 9, 2016
Tuesday PWO
Primary Workout
13 miles in Boost5
Ran after work around 1 o'clock at Lee-Davis. Did the workout that was for last week mostly because I know its hard and I wasn't sure what todays workout was. Did the workout in Spring Meadows and it was 8.5 miles worth of workout. Workout was 5 minutes on/off, 4 minutes on/off, 3 minutes on/off, 2 minutes on/off, 1 minute on/off, 2 minutes on/off, 3 minutes on/off, 4 minutes on/off, 5 minutes on. Was supposed to negative split and I did for the 5 minute portions but idk for the other ones. Was a hard workout but got it done like I needed to. Will be interesting to see how they feel tomorrow.
13 miles in Boost5
Ran after work around 1 o'clock at Lee-Davis. Did the workout that was for last week mostly because I know its hard and I wasn't sure what todays workout was. Did the workout in Spring Meadows and it was 8.5 miles worth of workout. Workout was 5 minutes on/off, 4 minutes on/off, 3 minutes on/off, 2 minutes on/off, 1 minute on/off, 2 minutes on/off, 3 minutes on/off, 4 minutes on/off, 5 minutes on. Was supposed to negative split and I did for the 5 minute portions but idk for the other ones. Was a hard workout but got it done like I needed to. Will be interesting to see how they feel tomorrow.
Monday
Training Run
8 miles in Boost4
Ran at the battlefields after work around 5 o'clock. Much better run today than yesterday. Legs felt more fresh, only problem was that I didn't have enough water throughout the day. Good run, overcast and low 70s helped a lot.
8 miles in Boost4
Ran at the battlefields after work around 5 o'clock. Much better run today than yesterday. Legs felt more fresh, only problem was that I didn't have enough water throughout the day. Good run, overcast and low 70s helped a lot.
Totals
*3 off days, 2 short days, alternate workouts everyday except for Sunday*
4 days/ 4 sessions
Total: 29 miles
Boost4: 11 miles ==> 423 miles
Boost5: 18 miles ==> 404.5 miles
4 days/ 4 sessions
Total: 29 miles
Boost4: 11 miles ==> 423 miles
Boost5: 18 miles ==> 404.5 miles
Sunday
Long Run
13 miles in Boost5
Ran downtown (back at home now sadly). Went from Maymont all the way down a ways on the Virginia Capital Trail. Good run for the route but bad run for my body. Either tired as heel from last week or am not in the shape I was the week before. Worst run in a while. Tried to do a tempo but was running kinda slow and only for about 20 minutes. Awful run today.
13 miles in Boost5
Ran downtown (back at home now sadly). Went from Maymont all the way down a ways on the Virginia Capital Trail. Good run for the route but bad run for my body. Either tired as heel from last week or am not in the shape I was the week before. Worst run in a while. Tried to do a tempo but was running kinda slow and only for about 20 minutes. Awful run today.
Friday
Training Run
5 miles in Boost4
Ran in the morning again for the last day at the beach. Thought about going surfing when I got up but the waves were too small and too much shorebreak so I ran instead. Better run today, got loosened up better, still painful though.
5 miles in Boost4
Ran in the morning again for the last day at the beach. Thought about going surfing when I got up but the waves were too small and too much shorebreak so I ran instead. Better run today, got loosened up better, still painful though.
Wednesday
Training Run
5 miles in Boost5
Ran in the morning again, was very very tired when I tried to run. Legs were better than Monday but still not great. Gonna be a low week but I am getting in tons of alternative training which is good.
5 miles in Boost5
Ran in the morning again, was very very tired when I tried to run. Legs were better than Monday but still not great. Gonna be a low week but I am getting in tons of alternative training which is good.
Monday
Training Run
6 miles in Boost4
Ran for about 40 minutes today. Was super painful because of yesterdays long run plus skimboarding and surfing all day. Barely could run when I started, got loosened up pretty well though. We will see how the rest of the week goes.
6 miles in Boost4
Ran for about 40 minutes today. Was super painful because of yesterdays long run plus skimboarding and surfing all day. Barely could run when I started, got loosened up pretty well though. We will see how the rest of the week goes.
Totals
*1 off day, 1 easy day*
6 days/ 6 sessions
Total: 45.5 miles
Boost4: 16 miles ==> 412 miles
Boost5: 29.5 miles ==> 386.5 miles
6 days/ 6 sessions
Total: 45.5 miles
Boost4: 16 miles ==> 412 miles
Boost5: 29.5 miles ==> 386.5 miles
Sunday
Long Run
14 miles in Boost5
Ran all the way to the end of the island and back (on vacation at Holden Beach, NC). Was pretty warm, hit all three water stops on the way back. Didn't run yesterday because we were travelling but had a good run today.
14 miles in Boost5
Ran all the way to the end of the island and back (on vacation at Holden Beach, NC). Was pretty warm, hit all three water stops on the way back. Didn't run yesterday because we were travelling but had a good run today.
Saturday, July 30, 2016
Friday
Training Run + Strides
7.5 miles in Boost5
Ran at the battlefields in the morning so that I could get the packing and cleaning done for the beach. Ran for 5 miles but stopped cause I had to take a dump, then did some shorter strides, and then a 2 mile cool down.
7.5 miles in Boost5
Ran at the battlefields in the morning so that I could get the packing and cleaning done for the beach. Ran for 5 miles but stopped cause I had to take a dump, then did some shorter strides, and then a 2 mile cool down.
Thursday
Training Run
6 miles in Boost4
Ran at home in the morning. Was planning on doubling but it didn't work out.
6 miles in Boost4
Ran at home in the morning. Was planning on doubling but it didn't work out.
Wednesday PWO
Primary Workout
8 miles in Boost5
Ran after work which was really late and couldn't run beforehand because I went in too early. Did 3 mile warm-up and all of the workout which was 15 sets of 1 minute on/off. Then only did a 5 minute cool down because it was almost 9:30 and I needed to eat.
8 miles in Boost5
Ran after work which was really late and couldn't run beforehand because I went in too early. Did 3 mile warm-up and all of the workout which was 15 sets of 1 minute on/off. Then only did a 5 minute cool down because it was almost 9:30 and I needed to eat.
Tuesday
Training Run
7 miles in Boost4
Ran after work but that was at noon while it was like 94 degrees. Tried to get it done earlier so that I could work on longboards. Felt better today but was super hot. Ran at the battlefields
7 miles in Boost4
Ran after work but that was at noon while it was like 94 degrees. Tried to get it done earlier so that I could work on longboards. Felt better today but was super hot. Ran at the battlefields
Monday
Easy Day
3 miles in Boost4
Ran after work at pole green. Was an awful run cause I was so tired from the weekend
3 miles in Boost4
Ran after work at pole green. Was an awful run cause I was so tired from the weekend
Totals
*normal work*
7 days/7 sessions
Total: 62 miles
Boost4: 19 miles ==> 396 miles
Boost5: 43 miles ==> 357 miles
7 days/7 sessions
Total: 62 miles
Boost4: 19 miles ==> 396 miles
Boost5: 43 miles ==> 357 miles
Sunday, July 24, 2016
Sunday
Training Run
7 miles in Boost5
Ran at Burke Lake with Trent, Marcus, and Kenneth. The had long run tempo but I tagged along for my 7 miles. Did about 22 minutes of tempo with them. Prolly not the best idea since long run was yesterday but oh well.
Saturday, July 23, 2016
Saturday
Long Run
14 miles in Boost5
Ran at 6:30 am with Paul up at the apartment. Was supposed to do a tempo but we were talking about stuff and getting fired up so we almost tempo'd the whole thing. Was a good run catching up with him. Went longer than I planned but it was fine. Started off hurting cause I never get up that early but once I woke up it was fine.
Friday
Training Run
5 miles in Boost4
Ran in the morning but started late so only got to do 5 miles. Also struggled with motivation. Bad run
Thursday SWO
Secondary Workout
10 miles in Boost5
Ran at battlefields in the morning by myself. Wasn't sure if I was supposed to do a medium long run or a training run so I did a training run. Did an eight mile out and back, ran to where John used to live and back. Got back and did strides on the grass loop in the big field by the entrance. Did 3 strides around the loop, distances varied. Totalled 10 strides and a short cool down. Good secondary Workout, didn't check to see what I was supposed to do so I just guessed.
Wednesday
Training Run
6 miles in Boost4
Ran in the morning before work at home. Was planning on doing a double but work went really late like last week so I decided against it. Tough to get moving this morning
Tuesday PWO
Primary Workout
12 miles in Boost5
Ran after work and after the crazy storms at Lee Davis. Did 3 mile warm-up to spring meadows where I did 2 sets of 15 minutes at moderate pace with 4 minutes of recovery in between. Gifts 15 was a tad slow but I wanted it to be, hit around the 5:40s. Second 15 was faster but about 10 seconds for the pace. Both felt controlled and substantial. Possibly could have pushed harder. Did a cool down that was a bit over 3 so that I hit 12 for the day.
Monday
Training Run
8 miles in Boost4
Ran at the battlefields after work. Did the 7 mile loop plus some on the end. Decent run.
Totals
*one alternate day, one short day, and one double day*
7 days and 8 sessions
Total: 49.5 miles
Boost4: 21 miles ==> 377 miles
Boost5: 28.5 miles ==> 314 miles
Sunday
Training Run
6 miles in Boost4
Ran with Jack at the battlefields in the morning. Both if us were feeling tired so we did a painful 6.
Saturday
Long Run
12 miles in Boost5
Ran at the Battlefields in the morning by myself. Did the out and back down crown hill but with some extra in the park. No tempo this week. Good run though
Friday #2
Short Training Run + Strides
5 miles in Boost4
Ran in the evening. Did an easy 3 miles plus a 6 200 meter strides and a 1.25 mile cool down. Was a good double, legs felt pretty good and got some good turnover going.
Friday, July 15, 2016
Friday #1
Training Run
6 miles in Boost4
Ran when I got up today. Decided to do 6 and then double later with some possible strides. Also supposed to be really hot one today so I got the main run done early.
6 miles in Boost4
Ran when I got up today. Decided to do 6 and then double later with some possible strides. Also supposed to be really hot one today so I got the main run done early.
Thursday
Training Run
8 miles in Boost5
Ran in the morning to stay away from the heat today. Heat index hit 106 today. Anyways, ran when I got up. Went down to the fields and had to take a dump. Sadly did not get to wipe but I still added an extra mile at the end. Great run other than not wiping.
8 miles in Boost5
Ran in the morning to stay away from the heat today. Heat index hit 106 today. Anyways, ran when I got up. Went down to the fields and had to take a dump. Sadly did not get to wipe but I still added an extra mile at the end. Great run other than not wiping.
Wednesday
Training Run
4 miles in Boost4
Work went really late today. I rushed to get to the battlefields before sunset. I got in one loop but it was almost dark and I didn't want to risk a ticket so I went home. Ran my one loop pretty fast actually so was almost a moderate run.
4 miles in Boost4
Work went really late today. I rushed to get to the battlefields before sunset. I got in one loop but it was almost dark and I didn't want to risk a ticket so I went home. Ran my one loop pretty fast actually so was almost a moderate run.
Tuesday PWO
Primary Workout
8.5 miles in Boost5
Ran at LD after work. Was kinda hot today but not too bad when I ran. Debated whether to do it today or wait until tomorrow but I decided today was the best day since tomorrow might be a long day. Did 3 mile warm-up on the "8-mile" out and back. Workout was 10 sets of minute on/off. Struggled in the middle with keeping myself on a good pace. My head started saying that I was running fast when really I was running a good training run pace. Made sure that on the last 3 that I was going fast enough. I ran pretty good pace on those. Finished off with a 2.5 mile cool down that may have been a tad longer than that. Good workout but definitely should have pushed myself harder.
8.5 miles in Boost5
Ran at LD after work. Was kinda hot today but not too bad when I ran. Debated whether to do it today or wait until tomorrow but I decided today was the best day since tomorrow might be a long day. Did 3 mile warm-up on the "8-mile" out and back. Workout was 10 sets of minute on/off. Struggled in the middle with keeping myself on a good pace. My head started saying that I was running fast when really I was running a good training run pace. Made sure that on the last 3 that I was going fast enough. I ran pretty good pace on those. Finished off with a 2.5 mile cool down that may have been a tad longer than that. Good workout but definitely should have pushed myself harder.
Monday
Alternate Workout
Biked today instead of run. My ankle was still hurting from Sunday's roll so I decided to keep it off my feet. Fun bike ride. Tried to just make it more fun than work to help keep my motivation up.
Biked today instead of run. My ankle was still hurting from Sunday's roll so I decided to keep it off my feet. Fun bike ride. Tried to just make it more fun than work to help keep my motivation up.
Totals
*2 shorter days*
7 days and 7 sessions
Total: 48 miles
Boost4: 24 miles ==> 356 miles
Boost5: 24 miles ==> 285.5 miles
7 days and 7 sessions
Total: 48 miles
Boost4: 24 miles ==> 356 miles
Boost5: 24 miles ==> 285.5 miles
Sunday
Training Run
7 miles in Boost4
Ran at the Battlefields in the morning with Jack. Felt pretty easy. Rolled my ankle pretty hard at about 3.5 miles but kinda jogged it off. Hurt pretty bad the rest of the day though.
7 miles in Boost4
Ran at the Battlefields in the morning with Jack. Felt pretty easy. Rolled my ankle pretty hard at about 3.5 miles but kinda jogged it off. Hurt pretty bad the rest of the day though.
Saturday
Long Run
11 miles in Boost4
Ran with Wingo in the morning before it got too hot. Good run, was a little bit tired from yesterday but felt alright. Was supposed to do a tempo but forgot to tell wingo so I just left it as a run.
11 miles in Boost4
Ran with Wingo in the morning before it got too hot. Good run, was a little bit tired from yesterday but felt alright. Was supposed to do a tempo but forgot to tell wingo so I just left it as a run.
Friday
Training Run
7 miles in Boost4
Ran up at Mason with Dustin and Hunter and one of their friends. Had to go up to deliver a stupid package but ended up being fun seeing my good ol pal dustin
7 miles in Boost4
Ran up at Mason with Dustin and Hunter and one of their friends. Had to go up to deliver a stupid package but ended up being fun seeing my good ol pal dustin
Thursday
Training Run
5 miles in Boost5
Came home late expecting dinner to be ready and then I could do a night time run but dinner was not ready. Did my run but cut it short.
5 miles in Boost5
Came home late expecting dinner to be ready and then I could do a night time run but dinner was not ready. Did my run but cut it short.
Thursday, July 7, 2016
Wednesday
Training Run (almost)
4 miles in Boost4
Ran after work at the battlefields. Was a bit cloudy, looked like it was gonna rain but the radar said it probably wouldn't. It also said no lightning. Started the run and heard distant thunder a couple minutes in. Kept going and then it started a light rain, then after a while it got super heavy rain. At about 3 miles there was a strike of lightning about 2-3 miles away but the lightning wasn't very often. Continued running and finished the loop. Determined whether or not to finish the run and then a really close bolt of lightning hit. Decided then that I should just wait it out. Got back to the car and waited 5 minutes and the storm wasn't clearing so I went home. When I got home it was storming at all so I thought about finishing my run there, 2 minutes later the storm hit the house. So unfortunately had to call it there.
4 miles in Boost4
Ran after work at the battlefields. Was a bit cloudy, looked like it was gonna rain but the radar said it probably wouldn't. It also said no lightning. Started the run and heard distant thunder a couple minutes in. Kept going and then it started a light rain, then after a while it got super heavy rain. At about 3 miles there was a strike of lightning about 2-3 miles away but the lightning wasn't very often. Continued running and finished the loop. Determined whether or not to finish the run and then a really close bolt of lightning hit. Decided then that I should just wait it out. Got back to the car and waited 5 minutes and the storm wasn't clearing so I went home. When I got home it was storming at all so I thought about finishing my run there, 2 minutes later the storm hit the house. So unfortunately had to call it there.
Tuesday PWO
Primary Workout
8 miles in Boost5
Ran the workout after work at Pole Green. Ran at about 3:30 when it was in the 90's. Did 3 mile warm-up and then took a short break before starting because it was so hot. Had to do 12 minute out and back but instead of doing out and back I just did the first two miles of the college course. Ran so slow. I don't know what was wrong with me but I ran super super slow. Could have been the heat, could have been the thick grass with my shoes not getting good traction. Whatever it was I was running slow and was feeling pretty tired. So it was a bad workout basically.
8 miles in Boost5
Ran the workout after work at Pole Green. Ran at about 3:30 when it was in the 90's. Did 3 mile warm-up and then took a short break before starting because it was so hot. Had to do 12 minute out and back but instead of doing out and back I just did the first two miles of the college course. Ran so slow. I don't know what was wrong with me but I ran super super slow. Could have been the heat, could have been the thick grass with my shoes not getting good traction. Whatever it was I was running slow and was feeling pretty tired. So it was a bad workout basically.
Monday
Training Run
6 miles in Boost4
July 4th!!!! Ran in the morning by myself at home. Decent run. Struggled a little with motivation.
6 miles in Boost4
July 4th!!!! Ran in the morning by myself at home. Decent run. Struggled a little with motivation.
Sunday
Long Run
10.5 miles in Boost4
Ran up north with the boys (Marcus, Austin, and Kenneth). Ran at Burke Lake. Thought we were going a normal pace but we were actually going pretty slow. Accidentally took off on Friday but planned the no run on Saturday.
10.5 miles in Boost4
Ran up north with the boys (Marcus, Austin, and Kenneth). Ran at Burke Lake. Thought we were going a normal pace but we were actually going pretty slow. Accidentally took off on Friday but planned the no run on Saturday.
Thursday
Training Run
8 miles in Boost5
Ran at LD by myself. Did the normal 8 mile route that Wingo and I normally do. Was going to do strides and stuff afterwards but stomach wasn't having fun so I didn't do any.
8 miles in Boost5
Ran at LD by myself. Did the normal 8 mile route that Wingo and I normally do. Was going to do strides and stuff afterwards but stomach wasn't having fun so I didn't do any.
Thursday, June 30, 2016
Wednesday
Training Run
7 miles
Ran at the Battlefields after work at around 5 o'clock. Did the normal loop that Wingo and I usually do. Felt pretty good today, legs got moving and I picked it up towards the back half.
7 miles
Ran at the Battlefields after work at around 5 o'clock. Did the normal loop that Wingo and I usually do. Felt pretty good today, legs got moving and I picked it up towards the back half.
Tuesday PWO
Primary Workout
11 miles in Boost5
Ran the warmup down to the end of the long field, about 3.2 miles. Did the workout on that long road. Workout was 2 sets of 10 minute out and backs (5 minutes out and 5 minutes back). Basically ran from turn to turn which is a tad under a mile, figured I was running about 5:30 sub pace. Was hard to tell how fast I was running since the road was flat and straight. Very boring and mind-numbing workout. Ran the cool down from the turn back home. Felt good about it but struggled with the heat a little bit. Ran at 2 o'clock so it was in the dead heat of the day. Temperature was 89 degrees but with humidity it felt like 96.
11 miles in Boost5
Ran the warmup down to the end of the long field, about 3.2 miles. Did the workout on that long road. Workout was 2 sets of 10 minute out and backs (5 minutes out and 5 minutes back). Basically ran from turn to turn which is a tad under a mile, figured I was running about 5:30 sub pace. Was hard to tell how fast I was running since the road was flat and straight. Very boring and mind-numbing workout. Ran the cool down from the turn back home. Felt good about it but struggled with the heat a little bit. Ran at 2 o'clock so it was in the dead heat of the day. Temperature was 89 degrees but with humidity it felt like 96.
Monday, June 27, 2016
Monday
Training Run
7.5 miles in Boost4
Ran after work, at work. Ran down Jahnke to one of the neighborhoods and then around Buford. Was a pretty crappy run, felt very tired, was very hot, and was sketchy getting to the neighborhoods. Tough run but ran for 52 minutes.
7.5 miles in Boost4
Ran after work, at work. Ran down Jahnke to one of the neighborhoods and then around Buford. Was a pretty crappy run, felt very tired, was very hot, and was sketchy getting to the neighborhoods. Tough run but ran for 52 minutes.
Totals
*Two easy days*
Total: 49 miles
Boost4: 22 miles ==> 307 miles
Boost5: 27.5 miles ==> 242.5 miles
Total: 49 miles
Boost4: 22 miles ==> 307 miles
Boost5: 27.5 miles ==> 242.5 miles
Sunday
Short Training Run
5 miles in Boost4
Ran at the house in the afternoon. Had to take a dump in the middle unfortunately, let that be my turn around point.
5 miles in Boost4
Ran at the house in the afternoon. Had to take a dump in the middle unfortunately, let that be my turn around point.
Saturday
Long Run
11 miles in Boost5
Ran downtown on a little bit of a different route. Was only supposed to be 10 miles but the route ended up being longer. Ran with Wingo. Started off feeling tired but after a little bit my legs got under me and I started feeling fresh. Was a good long run, was longer than I planned but was good.
11 miles in Boost5
Ran downtown on a little bit of a different route. Was only supposed to be 10 miles but the route ended up being longer. Ran with Wingo. Started off feeling tired but after a little bit my legs got under me and I started feeling fresh. Was a good long run, was longer than I planned but was good.
Friday
Training Run
7 miles in Boost4
Ran with Wingo after work at the Battlefields. Did the same route as Monday and was relatively hot again. Felt really relaxed again, been feeling good all week.
7 miles in Boost4
Ran with Wingo after work at the Battlefields. Did the same route as Monday and was relatively hot again. Felt really relaxed again, been feeling good all week.
Thursday SWO
Secondary Workout
7.5 miles in Boost5
Ran a normal training run of 6 miles with Wingo. Ran it at LD. Afterwards I did 8x150 on the track. Felt good, didn't push too hard, tried to go about 3k pace. Did a 5 minute cool down afterwards. Good stride day.
7.5 miles in Boost5
Ran a normal training run of 6 miles with Wingo. Ran it at LD. Afterwards I did 8x150 on the track. Felt good, didn't push too hard, tried to go about 3k pace. Did a 5 minute cool down afterwards. Good stride day.
Wednesday
Easy Run
3 miles in Boost4
Ran in the morning before work. Just did 3 because I was planning on doubling today but that didn't work out unfortunately.
3 miles in Boost4
Ran in the morning before work. Just did 3 because I was planning on doubling today but that didn't work out unfortunately.
Tuesday PWO
Primary Workout
9 miles in Boost5
Ran at LD after work. Wingo ran with me for the warm up portion. Did a 3 mile warm-up and then the workout. Wasn't sure what the workout was so I just guessed a 15 minute pace run. Did the workout in Spring Meadows. First mile was 5:38, second mile was 11:14, then added on quite a bit. Cooled down for 30 minutes. Was a good run. Felt pretty relaxed and loose. Only hard part was the humidity, made it harder to breathe but I got through it.
9 miles in Boost5
Ran at LD after work. Wingo ran with me for the warm up portion. Did a 3 mile warm-up and then the workout. Wasn't sure what the workout was so I just guessed a 15 minute pace run. Did the workout in Spring Meadows. First mile was 5:38, second mile was 11:14, then added on quite a bit. Cooled down for 30 minutes. Was a good run. Felt pretty relaxed and loose. Only hard part was the humidity, made it harder to breathe but I got through it.
Monday
Training Run
7 miles in Boost4
Ran at the Battlefields after work with Wingo. Was a good run, felt a little tired but not too bad. Goal is to make this week a full week of running.
7 miles in Boost4
Ran at the Battlefields after work with Wingo. Was a good run, felt a little tired but not too bad. Goal is to make this week a full week of running.
Totals
*took three days off on accident*
Total: 29 miles
Boost4: 19 miles ==> 285 miles
Boost5: 10 miles ==> 215 miles
Total: 29 miles
Boost4: 19 miles ==> 285 miles
Boost5: 10 miles ==> 215 miles
Saturday
Long Run
10 miles in Boost5
Ran with Wingo at the Battlefields in the morning. Was a good run but I had to take another dump in the middle. Stomach was not happy this morning. Been having bad stomach problems all morning.
10 miles in Boost5
Ran with Wingo at the Battlefields in the morning. Was a good run but I had to take another dump in the middle. Stomach was not happy this morning. Been having bad stomach problems all morning.
Thursday, June 16, 2016
Thursday
Training Run
7 miles in Boost4
Ran at home in the morning. Did the fields out and back like always. Was in mid 70s, cloudy and very humid. Felt like I was running slow but actually ran a relatively normal pace
Wednesday, June 15, 2016
Tuesday
Training Run
6 miles in Boost4
Ran at LD with Wingo (no practice cause exam week for them). Was a little hot today but we made it. Took off Monday cause didn't want to risk getting sick. Felt better today, just super snotty.
6 miles in Boost4
Ran at LD with Wingo (no practice cause exam week for them). Was a little hot today but we made it. Took off Monday cause didn't want to risk getting sick. Felt better today, just super snotty.
Total
5 days/ 5 sessions
Total: 39 miles (not too bad for 5 sessions)
Boost4: 12 miles ==> 266 miles
Boost5: 27 miles ==> 205 miles
Total: 39 miles (not too bad for 5 sessions)
Boost4: 12 miles ==> 266 miles
Boost5: 27 miles ==> 205 miles
Sunday
Long Run
10 miles in Boost5
Ran up at Mason but ran alone because it was on short notice. Good thing I ran alone because I ran super slow. Woke up feeling a little sick and the run made it so much worse. Don't know how I made it home that day. Didn't get enough sleep past few days, especial with bringing Melissa down to Maggie and Austin's grad party and then driving her back after playing all day. It's been a long week.
10 miles in Boost5
Ran up at Mason but ran alone because it was on short notice. Good thing I ran alone because I ran super slow. Woke up feeling a little sick and the run made it so much worse. Don't know how I made it home that day. Didn't get enough sleep past few days, especial with bringing Melissa down to Maggie and Austin's grad party and then driving her back after playing all day. It's been a long week.
Thursday
Race
11 miles total
7 in Boost5
Ran the Corporate 4 miler for Timmons Group today. Got second place with a 20:44. Not bad race, felt how I should in the off season and race faster than I thought I would so that was cool. Did a 3 mile warm up plus a 5 minute tempo and did a 3+ mile cool down with Skeeter, Tommy Mulroy, Andrew Gorsuch, and a couple other guys. Great weather today, not too hot and was late in the afternoon so the sun was going down.
11 miles total
7 in Boost5
Ran the Corporate 4 miler for Timmons Group today. Got second place with a 20:44. Not bad race, felt how I should in the off season and race faster than I thought I would so that was cool. Did a 3 mile warm up plus a 5 minute tempo and did a 3+ mile cool down with Skeeter, Tommy Mulroy, Andrew Gorsuch, and a couple other guys. Great weather today, not too hot and was late in the afternoon so the sun was going down.
Wednesday
Training Run + Strides
5 miles in Boost5
1 mile in Flats
Ran a 5 mile training run and then did a few strides on the road plus a little cool down just to get my legs going for the race tomorrow.
5 miles in Boost5
1 mile in Flats
Ran a 5 mile training run and then did a few strides on the road plus a little cool down just to get my legs going for the race tomorrow.
Tuesday
Training Run
6 miles in Boost4
Ran at Pole Green after work. Got off really late so I had to run alone today.
6 miles in Boost4
Ran at Pole Green after work. Got off really late so I had to run alone today.
Monday
Training Run:
6 miles in Boost4
Ran with Wingo at LD practice. Getting ready for the Corporate 4 miler this week!
6 miles in Boost4
Ran with Wingo at LD practice. Getting ready for the Corporate 4 miler this week!
Totals (week ending 6/5)
5 days/5 sessions
Total: 35 miles
Boost4: 25 miles ==> 254 miles
Boost5: 10 miles ==> 178 miles
Total: 35 miles
Boost4: 25 miles ==> 254 miles
Boost5: 10 miles ==> 178 miles
Sunday, June 5, 2016
Sunday
Long Run
10 miles in Boost5
Ran in the afternoon with wingo at the battlefields. Was a good run, pretty humid though. Legs felt tired
Saturday
Training Run
7 miles in Boost 4
Ran up at Mason, did MUD loop with Kenneth in the morning. Good run.
Thursday
Training Run:
6 miles in Boost 4
Ran at home again. Saved a turtle which was cool. Legs felt okay
Tuesday
Training Run + Strides:
6 miles in Boost4
Ran 5 miles at LD and then did a 200, 400, and a 200 again. 200s were about 32s. The 400 I ran with the 4x8 boys (paced them) and ran a 56. Was super hard but tried to play it off a little bit. It was very hot today also.
Monday
Training Run:
6 miles in Boost4
Ran at home in the morning. Took a dump in front of the farm road gate by at the fields. Also almost stepped on a copperhead but thankfully it was dead. Felt kinda bad to be honest.
Total Active Rest
Total runs: 5 out of 14 days
Total mileage: 21 miles
Boost4: 21 miles ==> 229 miles
Boost5: 0 miles ==> 168 miles
Saturday, May 28, 2016
Thursday
Easy Run
4 miles in Boost4
Ran in the morning again at home. Was easy but legs and body were feeling a bit tired again.
4 miles in Boost4
Ran in the morning again at home. Was easy but legs and body were feeling a bit tired again.
Wednesday
Easy Run
4 miles in Boost4
Ran in the morning before work. Just ran at home, didn't have time to go anywhere. Legs felt crappy today.
4 miles in Boost4
Ran in the morning before work. Just ran at home, didn't have time to go anywhere. Legs felt crappy today.
Monday
Easy Run
5 miles in Boost4
Had my first day of work today but it was just the intern orientation thing. Ran at LD practice after work and ran with Wingo. Legs started to feel better throughout the run which is a good sign.
5 miles in Boost4
Had my first day of work today but it was just the intern orientation thing. Ran at LD practice after work and ran with Wingo. Legs started to feel better throughout the run which is a good sign.
Sunday
Easy Run
3 miles in Boost4
Ran at home after Grandpas funeral. Felt crappy still, expecting to feel crappy for a while.
3 miles in Boost4
Ran at home after Grandpas funeral. Felt crappy still, expecting to feel crappy for a while.
Thursday, May 19, 2016
Wednesday
Training Run
5 miles in Boost4
Ran at LD practice with wingo. Only did 5 but it was one of the most painful 5 milers I have ever done. Didn't run on Monday or Tuesday because active rest is awesome.
5 miles in Boost4
Ran at LD practice with wingo. Only did 5 but it was one of the most painful 5 milers I have ever done. Didn't run on Monday or Tuesday because active rest is awesome.
Total
*Race week/ Imperfect - 2 easy days*
7 days/9 sessions
Total: 50.5 miles
Boost4: 22 miles ==> 208 miles
Boost5: 17.5 miles ==> 168 miles
7 days/9 sessions
Total: 50.5 miles
Boost4: 22 miles ==> 208 miles
Boost5: 17.5 miles ==> 168 miles
Sunday
Recovery Run
3.5 miles in Boost4
Ran with Adam and the 4x8 guys on their shakeout. Adam and I added on after they were done. Basically ran for 30 minutes again without getting anywhere. Legs still were tired. Had to take one break because I thought I was going to poop myself (last night I had 4 slices of pizza, a Qdoba burrito, and the rest of the ice cream from the night before). Other than that, body had its normal death feeling.
Today I had a hoagie that contained grilled chicken, chicken tacos, bacon, ranch, and hot sauce, and it was 14 inches long. This weekend was deemed by Adam as The Food Challenge Weekend.
*Begin active rest*
3.5 miles in Boost4
Ran with Adam and the 4x8 guys on their shakeout. Adam and I added on after they were done. Basically ran for 30 minutes again without getting anywhere. Legs still were tired. Had to take one break because I thought I was going to poop myself (last night I had 4 slices of pizza, a Qdoba burrito, and the rest of the ice cream from the night before). Other than that, body had its normal death feeling.
Today I had a hoagie that contained grilled chicken, chicken tacos, bacon, ranch, and hot sauce, and it was 14 inches long. This weekend was deemed by Adam as The Food Challenge Weekend.
*Begin active rest*
Saturday
Recovery Run
3.5 miles in Boost4
Ran at 11:30 from the hotel. Ran down to the footpath and then only a little bit on the footpath. Ran for 30 minutes but didn't get very far. My legs were in lots of pain and my body was straight up dead, along with my brain. It's okay though because my season is complete and I can begin active rest after tomorrow.
3.5 miles in Boost4
Ran at 11:30 from the hotel. Ran down to the footpath and then only a little bit on the footpath. Ran for 30 minutes but didn't get very far. My legs were in lots of pain and my body was straight up dead, along with my brain. It's okay though because my season is complete and I can begin active rest after tomorrow.
Friday (IC4A's)
Shakeout
1.5 miles in Boost5
Ran from the hotel down the street a little ways. Legs felt crappy so hopefully tonight they will feel better.
Race
12.5 miles total
6.5 miles in Boost5
Got to the track at around 6 pm. Watched a couple races and then had to go warm-up. Warmed up through Princeton University, was really cool campus. Legs still feeling crappy but I finally started to get into race mode. Didn't have time to do drills, only got in one stride. Race went off and I went with the front pack, was a bad decision. They hit 72s for the first two laps so coach told me to back off and go to the second pack. Legs had started to burn a little bit so it was a good idea. Dropped off the front pack and took forever for the second pack to get me. Stayed on the second pack the rest of the race and picked off some people that died off the front pack, including Ferris. Adam and I stayed together whole time, and the UMass guy with glasses. Ended beating my pack except for one guy. Beat all the A10 guys and ran faster than 31 minutes so I was fine with it. Ran 30:51 and got 10th. Was good for having no expectations. Went straight back to the hotel afterwards and did the cool down at the hotel. Adam and I ran to Wal-Mart instead and got a tub of ice cream for each of us. Only ate a little bit of it tonight though.
1.5 miles in Boost5
Ran from the hotel down the street a little ways. Legs felt crappy so hopefully tonight they will feel better.
Race
12.5 miles total
6.5 miles in Boost5
Got to the track at around 6 pm. Watched a couple races and then had to go warm-up. Warmed up through Princeton University, was really cool campus. Legs still feeling crappy but I finally started to get into race mode. Didn't have time to do drills, only got in one stride. Race went off and I went with the front pack, was a bad decision. They hit 72s for the first two laps so coach told me to back off and go to the second pack. Legs had started to burn a little bit so it was a good idea. Dropped off the front pack and took forever for the second pack to get me. Stayed on the second pack the rest of the race and picked off some people that died off the front pack, including Ferris. Adam and I stayed together whole time, and the UMass guy with glasses. Ended beating my pack except for one guy. Beat all the A10 guys and ran faster than 31 minutes so I was fine with it. Ran 30:51 and got 10th. Was good for having no expectations. Went straight back to the hotel afterwards and did the cool down at the hotel. Adam and I ran to Wal-Mart instead and got a tub of ice cream for each of us. Only ate a little bit of it tonight though.
Friday, May 13, 2016
Thursday
Meet Prep
6 miles total
5 in Boost4
Ran by myself in the morning. Ran Asylum and then did 4x200 strides. Felt pretty crappy still, and the strides were rough, hopefully feel better tomorrow.
Shakeout
1.5 miles in Boost4
Ran once we got to the hotel in at Princeton. Just did a short shakeout and felt pretty good actually, hopefully that will be the case tomorrow.
6 miles total
5 in Boost4
Ran by myself in the morning. Ran Asylum and then did 4x200 strides. Felt pretty crappy still, and the strides were rough, hopefully feel better tomorrow.
Shakeout
1.5 miles in Boost4
Ran once we got to the hotel in at Princeton. Just did a short shakeout and felt pretty good actually, hopefully that will be the case tomorrow.
Wednesday
Training Run
6 miles in Boost4
Ran with Stu, Paul, and Adam for 4 miles and then added on 2 miles. Felt crappy still. Done with exams and everything so my brain and body is basically screwed.
6 miles in Boost4
Ran with Stu, Paul, and Adam for 4 miles and then added on 2 miles. Felt crappy still. Done with exams and everything so my brain and body is basically screwed.
Tuesday
Workout
9.5 miles total
6 miles in Boost5
Did the workout in the morning by myself after my first exam of the day. Workout was pretty chill, only did 2 sets of hot and cold 400s. First set was 8 laps and second set was 6 laps. Averaged 70s for the hots and hit dead on 90 for all of the colds. Felt a lot better than I thought I would today so I'm happy about it. Hopefully will keep feeling good the rest of the week.
9.5 miles total
6 miles in Boost5
Did the workout in the morning by myself after my first exam of the day. Workout was pretty chill, only did 2 sets of hot and cold 400s. First set was 8 laps and second set was 6 laps. Averaged 70s for the hots and hit dead on 90 for all of the colds. Felt a lot better than I thought I would today so I'm happy about it. Hopefully will keep feeling good the rest of the week.
Monday
Training Run
7 miles in Boost4
Ran Van Dyke 4 with most of the guys (IC4A guys) and then added on when I got back. Felt super crappy today. Legs, body and head were all dead. Only two more finals and a workout til I'm basically done.
7 miles in Boost4
Ran Van Dyke 4 with most of the guys (IC4A guys) and then added on when I got back. Felt super crappy today. Legs, body and head were all dead. Only two more finals and a workout til I'm basically done.
Sunday, May 8, 2016
Totals
*Race Week*
7 days/8 sessions
Total: 59 miles
Boost4: 17.5 miles ==> 186 miles
Boost5: 25.5 miles ==> 150.5 miles
7 days/8 sessions
Total: 59 miles
Boost4: 17.5 miles ==> 186 miles
Boost5: 25.5 miles ==> 150.5 miles
Sunday (A10's Day2)
Easy Run
2.5 miles in Boost4
Ran after the cookout that was after the meet was over. Was the slowest run I can think of that I have done in my life. But also was very painful.
We won the meet today!!!!! WOOOOO!!!!! Super hype day!!! Finally broke the curse!!!! Awesome day, everyone competed really really well. Was an awesome way to finish the year, even though IC4A's is in a week.
2.5 miles in Boost4
Ran after the cookout that was after the meet was over. Was the slowest run I can think of that I have done in my life. But also was very painful.
We won the meet today!!!!! WOOOOO!!!!! Super hype day!!! Finally broke the curse!!!! Awesome day, everyone competed really really well. Was an awesome way to finish the year, even though IC4A's is in a week.
Saturday (A10's Day1)
Meet Day!!!!!!!!
Shakeout
1.5 miles in Boost5
Ran around 3 pm with Adam from the track. Felt really crappy, got a little bit of a cramp and just didn't feel good at all. Got some subway afterwards and drank a ton of water to try and help me feel ready to go.
RACE
12.5 miles total
6 in Boost5
Ran the 10k. Warm-up felt pretty crappy still. Better than the shakeout but not how I wanted to feel. Got all warmed up and ready to go, decided to run in Takumi flats because they felt great and I hadn't touched my spikes all outdoor. Strides didn't feel too great either but I knew what I had to do. Race got off at 7:15 just as planned. Started out the first lap in dead last, like usual. Adam had gotten out though and it looked like the pack was trying to go with so I got up to the front, which is when they decided to let Adam go. Adam lead the whole first half with a 10 meter gap on the chase pack. I stayed in about 4th-5th of the chase pack the whole time, right in my comfortable spot. Went through 5k in 15:30's which is when we started to catch Adam. Once we got close people got excited and started picking it up to 72s, which hurt a little but I still felt relaxed and ready. Slowed back down to 73s after a couple laps and my legs started feeling really good again. Felt like I was just floating and not even trying which was awesome. Stayed on the pack for a while. Got to 2k left and the pack had started to break up a bit but there were about 10 of us that were in the lead pack, I sat right in 4th. A mile to go a Davidson kid made a move, I was not ready. I had started feeling pretty tired at this point so this move hurt me a little bit. The move spread the pack out a lot but the kid slowed back down and we caught him. At this point we had about a 1000 to go, Davidson kid in front, St. Loius kid in 2nd and me sitting on his shoulder. Was trying to decide when to go but because of how I felt I decided to wait til 400. Came back around to 600 to go and I had moved to 2nd so I said screw it and just went for it. I took the lead and created a small gap, lead until 400 to go when Brewster blew by me. I wanted to catch him but decided to just see if he would come back (honestly didn't knew it was Brewster when I was running). Stayed in second until the end, couldn't catch him for my life, and I ran a 62 last lap, he ran 57. I ran sub 30 last 200 because I was scared someone was coming up on me but nobody really was, I had made a good enough gap that they couldn't do anything about it. Ran sub 15 the last 5k and finished in 30:29, so I got a huge PR as well. Was so hype!!!! great race, my best one to the day. Poor Adam had died off and didn't score. So happy about the race though. Got some huge points for the team. Cool down was nice and slow. Poor adam was told that he was in the 5k tomorrow.
Shakeout
1.5 miles in Boost5
Ran around 3 pm with Adam from the track. Felt really crappy, got a little bit of a cramp and just didn't feel good at all. Got some subway afterwards and drank a ton of water to try and help me feel ready to go.
RACE
12.5 miles total
6 in Boost5
Ran the 10k. Warm-up felt pretty crappy still. Better than the shakeout but not how I wanted to feel. Got all warmed up and ready to go, decided to run in Takumi flats because they felt great and I hadn't touched my spikes all outdoor. Strides didn't feel too great either but I knew what I had to do. Race got off at 7:15 just as planned. Started out the first lap in dead last, like usual. Adam had gotten out though and it looked like the pack was trying to go with so I got up to the front, which is when they decided to let Adam go. Adam lead the whole first half with a 10 meter gap on the chase pack. I stayed in about 4th-5th of the chase pack the whole time, right in my comfortable spot. Went through 5k in 15:30's which is when we started to catch Adam. Once we got close people got excited and started picking it up to 72s, which hurt a little but I still felt relaxed and ready. Slowed back down to 73s after a couple laps and my legs started feeling really good again. Felt like I was just floating and not even trying which was awesome. Stayed on the pack for a while. Got to 2k left and the pack had started to break up a bit but there were about 10 of us that were in the lead pack, I sat right in 4th. A mile to go a Davidson kid made a move, I was not ready. I had started feeling pretty tired at this point so this move hurt me a little bit. The move spread the pack out a lot but the kid slowed back down and we caught him. At this point we had about a 1000 to go, Davidson kid in front, St. Loius kid in 2nd and me sitting on his shoulder. Was trying to decide when to go but because of how I felt I decided to wait til 400. Came back around to 600 to go and I had moved to 2nd so I said screw it and just went for it. I took the lead and created a small gap, lead until 400 to go when Brewster blew by me. I wanted to catch him but decided to just see if he would come back (honestly didn't knew it was Brewster when I was running). Stayed in second until the end, couldn't catch him for my life, and I ran a 62 last lap, he ran 57. I ran sub 30 last 200 because I was scared someone was coming up on me but nobody really was, I had made a good enough gap that they couldn't do anything about it. Ran sub 15 the last 5k and finished in 30:29, so I got a huge PR as well. Was so hype!!!! great race, my best one to the day. Poor Adam had died off and didn't score. So happy about the race though. Got some huge points for the team. Cool down was nice and slow. Poor adam was told that he was in the 5k tomorrow.
Friday
Meet Prep
7 miles total
6 in Boost5
Ran DOB 6 with Flynn and Brent and Stu. Figured I shouldn't do a meet prep run that's shorter than my race. Felt kinda crappy, pace felt a little too fast for my liking but was doable. Did the strides on the outdoor track even though it was wet. Strides hurt a little bit but was okay. Hopefully will feel great by tomorrow. Weather was wet and chilly today, never above 55.
7 miles total
6 in Boost5
Ran DOB 6 with Flynn and Brent and Stu. Figured I shouldn't do a meet prep run that's shorter than my race. Felt kinda crappy, pace felt a little too fast for my liking but was doable. Did the strides on the outdoor track even though it was wet. Strides hurt a little bit but was okay. Hopefully will feel great by tomorrow. Weather was wet and chilly today, never above 55.
Thursday
Training Run
7 miles in Boost4
Ran with the mid d and steeple guys. They were going 5 so I had to add on a bit at the end. Felt a little bit better today but not 100%. Should be feeling fine by Saturday.
7 miles in Boost4
Ran with the mid d and steeple guys. They were going 5 so I had to add on a bit at the end. Felt a little bit better today but not 100%. Should be feeling fine by Saturday.
Wednesday
Workout
10.5 miles total
6 in Boost5
Had maybe the last workout of the year today. Did 4 lane 8's, a K, 4 lane 8's, and then 4 200's. Was a fine workout. Felt kinda crappy though. Felt like I was capable of doing what I needed to for the times but I didn't feel like I had much after that. Although, on the 200's I felt fast, hit 29 on the first one and 28's on the last 3, those were the easiest thing of the whole workout. The lane 8's were weird, felt like we were trying way to hard just to hit 72's. Then on the K we were hitting the same pace and it felt like we were jogging. The K we hit 2:58, right on the plan. Good final workout before A10's this weekend.
10.5 miles total
6 in Boost5
Had maybe the last workout of the year today. Did 4 lane 8's, a K, 4 lane 8's, and then 4 200's. Was a fine workout. Felt kinda crappy though. Felt like I was capable of doing what I needed to for the times but I didn't feel like I had much after that. Although, on the 200's I felt fast, hit 29 on the first one and 28's on the last 3, those were the easiest thing of the whole workout. The lane 8's were weird, felt like we were trying way to hard just to hit 72's. Then on the K we were hitting the same pace and it felt like we were jogging. The K we hit 2:58, right on the plan. Good final workout before A10's this weekend.
Tuesday
Training Run
8 miles in Boost4
Ran with the older guys. Did DOB 6 and then added on at the track. Had a pretty big chance of storms today so we kept it short incase it started raining and storming. Weather wasn't too bad though, about 62ish and humid.
8 miles in Boost4
Ran with the older guys. Did DOB 6 and then added on at the track. Had a pretty big chance of storms today so we kept it short incase it started raining and storming. Weather wasn't too bad though, about 62ish and humid.
Monday, May 2, 2016
Monday
Workout
10 miles total
6 in Boost5
Workout was super short again. Did 4xlane 8, then 4 laps of hot and cold 400s at 70-90, then 4xlane 8s, then 4 laps of hot and cold 200s. Good workout, legs feel activated once again so I'm happy. Trying to make sure I'm fresh for the weekend.
Sunday, May 1, 2016
Total
*Perfect Week (only one Easyish day)*
7 days/7sessions
Total: 63 miles
Boost4: 29 miles ==> 168.5 miles
Boost5: 30 miles ==> 125 miles
7 days/7sessions
Total: 63 miles
Boost4: 29 miles ==> 168.5 miles
Boost5: 30 miles ==> 125 miles
Sunday
Easy Training Run
6 miles in Boost4
Ran alone this morning because we didn't have practice. Ran a solid pace once again, at least it felt like it, went watchless today. Good run, besides the gnat that flew into my eye. Ran DOB 6.
6 miles in Boost4
Ran alone this morning because we didn't have practice. Ran a solid pace once again, at least it felt like it, went watchless today. Good run, besides the gnat that flew into my eye. Ran DOB 6.
Saturday
Long Run
13 miles in Boost5
Was a little bit of a drizzle this morning. Had official practice at 9:30, last team long run of the year. Ran out to Burke Lake and back and then added on a little bit. We ran a pretty solid pace, got down in the 6's pretty good but my legs felt fine so it was a good sign.
13 miles in Boost5
Was a little bit of a drizzle this morning. Had official practice at 9:30, last team long run of the year. Ran out to Burke Lake and back and then added on a little bit. We ran a pretty solid pace, got down in the 6's pretty good but my legs felt fine so it was a good sign.
Friday
Workout
10 miles total
6 in Boost5
Workout was very short. We did 2x400 supposed to be at 72-73 but Luke lead the second one so we went 69. Those we treated as a warmup for the actual workout portion which was a 2 mile cut down. We were supposed to hit race pace through the first mile, we hit 4:53 so right on, and then the last mile get a little faster every lap, which didn't work. Adam took it on the 5th lap and hit a 68 and then they dropped me a little bit (Adam and Luke) but then they slowed down and we all ran even the last three laps at about 70s. Total times were 9:29 for Adam, 9:31 for Luke, 9:34 for me, and 9:40 for Ethan. after that we did 4 laps of hot and cold 200s. The workout in total wasn't too hard, if the 5th lap wouldn't have been a 68 then it would have been much easier and better according to the plan. Felt fine on the hot and colds, but I feel like my legs haven't been activated yet.
10 miles total
6 in Boost5
Workout was very short. We did 2x400 supposed to be at 72-73 but Luke lead the second one so we went 69. Those we treated as a warmup for the actual workout portion which was a 2 mile cut down. We were supposed to hit race pace through the first mile, we hit 4:53 so right on, and then the last mile get a little faster every lap, which didn't work. Adam took it on the 5th lap and hit a 68 and then they dropped me a little bit (Adam and Luke) but then they slowed down and we all ran even the last three laps at about 70s. Total times were 9:29 for Adam, 9:31 for Luke, 9:34 for me, and 9:40 for Ethan. after that we did 4 laps of hot and cold 200s. The workout in total wasn't too hard, if the 5th lap wouldn't have been a 68 then it would have been much easier and better according to the plan. Felt fine on the hot and colds, but I feel like my legs haven't been activated yet.
Friday, April 29, 2016
Thursday
Training Run
8 miles in Boost4
Ran with the whole squad today, finally back on schedule with the team. Went DOB 8. Was great weather, kinda rainy and mid 50s. Was a good run, legs felt awesome, hopefully they feel that good for the last big workout tomorrow.
8 miles in Boost4
Ran with the whole squad today, finally back on schedule with the team. Went DOB 8. Was great weather, kinda rainy and mid 50s. Was a good run, legs felt awesome, hopefully they feel that good for the last big workout tomorrow.
Wednesday
Training Run
8 miles in Boost4
Ran with Parshall and Ethan. Probably the most boring run I've ever done. We only talked like two times. Ran MUD medium. Legs felt a little tired from yesterday but they also felt ready to start moving fast again.
8 miles in Boost4
Ran with Parshall and Ethan. Probably the most boring run I've ever done. We only talked like two times. Ran MUD medium. Legs felt a little tired from yesterday but they also felt ready to start moving fast again.
Tuesday
Workout
11 miles total (all in Boost5)
Ran the workout with Ethan. Was an off the track fartlek, did 2 sets of 8x1minute on/off with 5 minutes in between the sets. Was a good run but was also rather pollen-y today. Legs felt like they were working a little bit harder than they should have been, probably because of the low mileage weekend. Lungs didn't work too hard so that was a big plus. Did the workout on Lake Loop and did two loops around the lake. Didn't finish the workout portion until about a mile and a half from the fieldhouse so I added on a bit when we got back.
11 miles total (all in Boost5)
Ran the workout with Ethan. Was an off the track fartlek, did 2 sets of 8x1minute on/off with 5 minutes in between the sets. Was a good run but was also rather pollen-y today. Legs felt like they were working a little bit harder than they should have been, probably because of the low mileage weekend. Lungs didn't work too hard so that was a big plus. Did the workout on Lake Loop and did two loops around the lake. Didn't finish the workout portion until about a mile and a half from the fieldhouse so I added on a bit when we got back.
Monday
Training Run + Strides
7 miles in Boost4
Ran to Lake Loop with the guys that didn't race this past weekend. Just went to the lake and back. Did 4x150 strides in my Takumi's when I got back. Legs were not ready for "speed".
7 miles in Boost4
Ran to Lake Loop with the guys that didn't race this past weekend. Just went to the lake and back. Did 4x150 strides in my Takumi's when I got back. Legs were not ready for "speed".
Sunday, April 24, 2016
Total
*Imperfect week due to sickness mid-week*
6 days/6sessions
Total: 37 miles
Boost4: 21 miles ==> 139.5 miles
Boost5: 13 miles ==> 95 miles
6 days/6sessions
Total: 37 miles
Boost4: 21 miles ==> 139.5 miles
Boost5: 13 miles ==> 95 miles
Sunday
Short Training Run:
6 miles in Boost4
Ran by myself in the morning. Went Asylum and then added on at the track. Had to stop a couple times to cough up some mucus and blow my nose. Effort level was fine, breathing was just hard. Hopefully tomorrow will be better. Definitely felt recovered from sickness during the day. Only minor coughing still left.
R.I.P. Elliot Hinton and Dylan Ballard. Elliot Hinton was an old teammate of mine in high school. We were never that close of friends because he was older but he was one of my favorite guys on the team. He will surely be missed.
6 miles in Boost4
Ran by myself in the morning. Went Asylum and then added on at the track. Had to stop a couple times to cough up some mucus and blow my nose. Effort level was fine, breathing was just hard. Hopefully tomorrow will be better. Definitely felt recovered from sickness during the day. Only minor coughing still left.
R.I.P. Elliot Hinton and Dylan Ballard. Elliot Hinton was an old teammate of mine in high school. We were never that close of friends because he was older but he was one of my favorite guys on the team. He will surely be missed.
Saturday
No Run.
Took off the day to try and get a complete recovery so I can be fresh on Monday.
*Adam ended up missing IC4A's by under a second*
Took off the day to try and get a complete recovery so I can be fresh on Monday.
*Adam ended up missing IC4A's by under a second*
Friday
Easy Run:
3ish miles in Boost5
Ran with Marcus and Austin at 11 am. Felt pretty shitty once again while running so I stopped at 3ish. Was coughing a ton and had a burning sensation all down my neck and into my lungs. No fever today. Also decided to take off completely tomorrow.
3ish miles in Boost5
Ran with Marcus and Austin at 11 am. Felt pretty shitty once again while running so I stopped at 3ish. Was coughing a ton and had a burning sensation all down my neck and into my lungs. No fever today. Also decided to take off completely tomorrow.
Thursday
Training Run:
7 miles in Boost4
Ran with Trent and Jonnny. Was trying to see how I felt before leaving for Duke to see if I would be well enough to go or not. Had felt pretty good all day but I decided to check after I ran. The run straight up sucked! Coach decided I should stay home and rest the weekend. Was a good idea because my fever spiked up again after the run. Pretty sad I didn't get to go to Duke and get IC4A's in the 5k with my boy Adam.
7 miles in Boost4
Ran with Trent and Jonnny. Was trying to see how I felt before leaving for Duke to see if I would be well enough to go or not. Had felt pretty good all day but I decided to check after I ran. The run straight up sucked! Coach decided I should stay home and rest the weekend. Was a good idea because my fever spiked up again after the run. Pretty sad I didn't get to go to Duke and get IC4A's in the 5k with my boy Adam.
Wednesday
To start off, woke up this morning with a 101 fever. Took some meds and skipped class, got some mucinex from Giant because it seemed like a lot of congestion in my chest.
Workout...... Almost
4.5 miles in Boost5
Checked in with Chris before practice, said that it is "most likely allergies" but I'm pretty sure I can't get allergies from my girlfriend. He told me to go ahead and run. Coach got me to warm-up and see how I felt. I felt like I could run but I was coughing a lot. Coach decided to not have me workout and told me to go run 10-15 more minutes. Finished off and got out of there to take a nap. Felt pretty crappy the rest of the evening but no fever.
Workout...... Almost
4.5 miles in Boost5
Checked in with Chris before practice, said that it is "most likely allergies" but I'm pretty sure I can't get allergies from my girlfriend. He told me to go ahead and run. Coach got me to warm-up and see how I felt. I felt like I could run but I was coughing a lot. Coach decided to not have me workout and told me to go run 10-15 more minutes. Finished off and got out of there to take a nap. Felt pretty crappy the rest of the evening but no fever.
Tuesday
Training Run:
8 miles in Boost4
Had a little bit of a cough all day today. Had some bad allergies last night so I took a Benadryl but the cough was still there this morning. Felt super bad on the run today, was tired and just felt like straight up shit. Afterwards I could tell I was getting sick so I left practice quickly so I cold get some rest before night class. Took a good nap before class and woke up feeling fresh but definitely sick, thinking it is possibly a chest cold. Went to class because I thought we had two quizzes, jokes on me cause we had none and I read the dates wrong. So basically suffered through class, hopefully will feel better tomorrow.
8 miles in Boost4
Had a little bit of a cough all day today. Had some bad allergies last night so I took a Benadryl but the cough was still there this morning. Felt super bad on the run today, was tired and just felt like straight up shit. Afterwards I could tell I was getting sick so I left practice quickly so I cold get some rest before night class. Took a good nap before class and woke up feeling fresh but definitely sick, thinking it is possibly a chest cold. Went to class because I thought we had two quizzes, jokes on me cause we had none and I read the dates wrong. So basically suffered through class, hopefully will feel better tomorrow.
Monday
Workout:
10 miles total
6 in Boost5
Workout was super short and pretty easy. We did 4xlane 8's, then 1000 @ 2:54, then 4xlane 8's, then finished it off with another 1000 @ 2:54. Did the lane 8's with Stu's group, was hitting average of 74 on first set and 71-72 for the second set. Workout was super easy except for that it was hot today. Temperature was about 82 degrees, warmest weather we have had thus far. Good easy workout to get ready for Duke.
10 miles total
6 in Boost5
Workout was super short and pretty easy. We did 4xlane 8's, then 1000 @ 2:54, then 4xlane 8's, then finished it off with another 1000 @ 2:54. Did the lane 8's with Stu's group, was hitting average of 74 on first set and 71-72 for the second set. Workout was super easy except for that it was hot today. Temperature was about 82 degrees, warmest weather we have had thus far. Good easy workout to get ready for Duke.
Monday, April 18, 2016
Totals
*Two easy days*
7 days/7 sessions
Total: 65 miles
Boost4: 27 miles ==> 118.5 miles
Boost5: 26 miles ==> 82 miles
7 days/7 sessions
Total: 65 miles
Boost4: 27 miles ==> 118.5 miles
Boost5: 26 miles ==> 82 miles
Sunday
Training Run:
6 miles in Boost4
Ran by myself at around 11 am. Ran to Lake Loop and back so it was a little over 6. Felt pretty tired, probably because I didn't get much sleep last night. Thought I was going much faster than my time told me but oh well. Was an Easy/TR day but I didn't want to make it easy so I did a short TR.
6 miles in Boost4
Ran by myself at around 11 am. Ran to Lake Loop and back so it was a little over 6. Felt pretty tired, probably because I didn't get much sleep last night. Thought I was going much faster than my time told me but oh well. Was an Easy/TR day but I didn't want to make it easy so I did a short TR.
Saturday, April 16, 2016
Saturday
Long Run:
14 miles in Boost5
Ran with small squad at 9. Had unofficial practice. Good run. Turned with everyone at 12 and then added on. Knee felt fine today. Had a little bit of soreness in my hamstrings and glutes and IT but it was fine once I got warmed up. Perfect weather, sunny and 58-63 degrees.
Friday
Training Run:
8 miles in Boost4
Ran MUD medium with the squad. Took a heat bath before hand which made my legs feel weird during the run. Also caused a lot of knee pain. Pretty crappy run.
Thursday, April 14, 2016
Thursday
Workout:
12 miles total
6 miles in Boost5
Michigan. Today was a surprise Michigan style workout. This one was 2k, off track mile, mile, 5 minute jog, 1200, 3 minute jog + shoe change, 800, lap jog, 400. Paces were: 2k-75s, off track mile-5:30, mile-73s, 1200-71s, 800-69s, and 400 fast but even. Actual times were 6:08, 5:38 (Ethan's fault), 4:52, 3:33, 2:15, 56. Felt a tired, as I should, but I felt like everything was obtainable no matter how tired I got. Was a good workout, did exactly what I needed to. Ethan was assigned to run with me. He kept up for all but a few where he dropped off by a couple seconds. My knee was bothering me all day but was fine during the workout. Got in a little extra jogging before the cool down (was waiting for Flynn) so that got the total up to 12. Didn't get much sleep last night because I stayed up studying for my accounting test tomorrow. Definitely affected me a little. Overall it was a successful day.
Wednesday, April 13, 2016
Wednesday
Training Run:
8 miles in Boost4
Ran Lake Loop with pretty much the whole squad. Was a slowish run but my legs were hurting quite a bit so it was fine. Hopefully everything will feel good by tomorrow.
Tuesday, April 12, 2016
Tuesday
Workout:
12 miles total
6 in Boost5
12 miles total
6 in Boost5
Had a good workout today. Did 6xmile, off and on the track. Off the track were supposed to be 5:20-30 and on the track were supposed to be just under 5. Actual times were 5:30,4:50,5:08,4:50,5:07,4:49. Felt really good today. Only hard part was the wind on the backstretch of the track.
Sunday, April 10, 2016
Total
*Recovery Week*
7 days/7 sessions (1 off session)
Total Mileage: 58 miles
Boost4: 16 miles ==> 191.5 miles
Boost5: 35 miles ==> 56 miles
7 days/7 sessions (1 off session)
Total Mileage: 58 miles
Boost4: 16 miles ==> 191.5 miles
Boost5: 35 miles ==> 56 miles
Sunday
Long Run:
16 miles in Boost5
Ran alone again. Had Formal last night so everyone was on differing schedules. Ran at 11 am. Went Cemetery and towards Lake Accotink. Got all the way to the lake this time, really cool spot. Was very cold this morning, about 37 degrees. Ran with my phone so I could have music playing, was a good run.
16 miles in Boost5
Ran alone again. Had Formal last night so everyone was on differing schedules. Ran at 11 am. Went Cemetery and towards Lake Accotink. Got all the way to the lake this time, really cool spot. Was very cold this morning, about 37 degrees. Ran with my phone so I could have music playing, was a good run.
Saturday
Training Run:
7 miles in Boost3
Ran by myself in the morning, went DOB. Was snowing right before I left but when I ran it never rained or snowed. Was very cold but wore my asics ran jacket so I got heated up pretty quick. Stomach wasn't feeling it so I had to take a pit stop in the middle at the port-a-john. Good run though, legs felt nice.
7 miles in Boost3
Ran by myself in the morning, went DOB. Was snowing right before I left but when I ran it never rained or snowed. Was very cold but wore my asics ran jacket so I got heated up pretty quick. Stomach wasn't feeling it so I had to take a pit stop in the middle at the port-a-john. Good run though, legs felt nice.
Friday
Workout:
9 miles in Boost5
Ran Lake Loop with Adam for the workout. Had to do a 40 minute fartlek of our choice, just had to total 40 minutes. We took the easy route and did 4x5 minutes on/off. Was actually a good workout. Legs finally felt recovered and so we cruised at a decent pace the whole time. Okay weather, was a really cold wind. Had someone shoot a gun nearby us on the way to the lake, was very curious as to why that happened, especially for where we were at in the woods.
9 miles in Boost5
Ran Lake Loop with Adam for the workout. Had to do a 40 minute fartlek of our choice, just had to total 40 minutes. We took the easy route and did 4x5 minutes on/off. Was actually a good workout. Legs finally felt recovered and so we cruised at a decent pace the whole time. Okay weather, was a really cold wind. Had someone shoot a gun nearby us on the way to the lake, was very curious as to why that happened, especially for where we were at in the woods.
Thursday
Training Run:
7 miles in Boost4
Was going to go 8 but had some stomach issues at the end so I cut it short. Ran with pretty much the whole squad. Was a good run. Had to out run the rain at the end. Was a bit warmer today but nothing too nice.
7 miles in Boost4
Was going to go 8 but had some stomach issues at the end so I cut it short. Ran with pretty much the whole squad. Was a good run. Had to out run the rain at the end. Was a bit warmer today but nothing too nice.
Wednesday
Workout:
10 miles in Boost5
Ran DOB for the workout. Was just me and Adam. We did 15x1 minute on/off. It was super slow, and when I say that I mean like nothing was under 6 minute pace. We were feeling pretty tired not gonna lie. Also was kinda cold today, about 48 degrees.
10 miles in Boost5
Ran DOB for the workout. Was just me and Adam. We did 15x1 minute on/off. It was super slow, and when I say that I mean like nothing was under 6 minute pace. We were feeling pretty tired not gonna lie. Also was kinda cold today, about 48 degrees.
Tuesday
Longer Training Run:
9 miles in Boost4
Ran Mud long with most of the squad today. Felt pretty tired and my thoughts started going a little bit crazy about 2 miles in. Definitely not recovered yet... Also during the run I had to do 6x30 second pickups towards the end.
9 miles in Boost4
Ran Mud long with most of the squad today. Felt pretty tired and my thoughts started going a little bit crazy about 2 miles in. Definitely not recovered yet... Also during the run I had to do 6x30 second pickups towards the end.
Monday
Easy/off Day:
Took an off day today because I figured it would be my last for the season. Roe the bike for about 30 minutes. Not gonna lie, I genuinely felt tired riding the bike and I wasn't even pedaling hard.
Took an off day today because I figured it would be my last for the season. Roe the bike for about 30 minutes. Not gonna lie, I genuinely felt tired riding the bike and I wasn't even pedaling hard.
Sunday, April 3, 2016
Totals
*Race Week/Imperfect*
7 days/8 sessions
Total mileage: 66.5 miles
Boost3: 23 miles --> 560.5 miles (officially retired)
Boost4: 13 miles --> 175.5 miles
Boost5: 21.5 miles --> 21.5 miles
7 days/8 sessions
Total mileage: 66.5 miles
Boost3: 23 miles --> 560.5 miles (officially retired)
Boost4: 13 miles --> 175.5 miles
Boost5: 21.5 miles --> 21.5 miles
Sunday
Long Run:
14 miles in Boost5
Ran at 11 am with Dustin, Marcus, and Kidd. Ran really slow, the 10k finally hit me when I got up this morning. Legs were in so much pain this morning, it was very, very sad. Went out to the 12 turn around and added on when I got back.
14 miles in Boost5
Ran at 11 am with Dustin, Marcus, and Kidd. Ran really slow, the 10k finally hit me when I got up this morning. Legs were in so much pain this morning, it was very, very sad. Went out to the 12 turn around and added on when I got back.
Saturday
Training Run:
6 miles in Boost4
Ran at 9:00 am with Adam after 4 hours of sleep. Was a good run actually, wasn't in too much pain to be honest. Legs were a little tired but I don't think I got enough sleep for them to feel tired yet. Was raining pretty good but it was still moderately warm. Ran from the hotel over to W&M and then through some trails around town. Then Adam and I hit up brunch at The College Delly across from the track.
6 miles in Boost4
Ran at 9:00 am with Adam after 4 hours of sleep. Was a good run actually, wasn't in too much pain to be honest. Legs were a little tired but I don't think I got enough sleep for them to feel tired yet. Was raining pretty good but it was still moderately warm. Ran from the hotel over to W&M and then through some trails around town. Then Adam and I hit up brunch at The College Delly across from the track.
Friday
Shakeout:
1.5 miles in Boost5
Did shakeout at 6 pm cause the race was so late. Legs felt okay.
__________________________________________________________________
Race:
12 miles total
6 in Boost5
Race was the 10k at Colonial Relays. Ran it at 10:45 pm!!! It was so late. Adam and I ran it together. Went out a little fast but chilled it down after the first lap. Adam and I switched off every K for a little while but he made a surge and I couldn't hang at the time so I dropped off but maintained pace. Some guy came up on me and we went back and forth for a while. Hit 15:20 through 5k. Caught Adam and the chase pack at about 4.5 miles. Adam and the other dude and I went back and forth the rest of the race. Adam had a nice hard kick and got 30:42, I got 30:47. Was a good 10k debut, right around where I wanted to be. Got 5th in the race And only got lapped by Tommy Curtain once and that wasn't until 500 to go. Ran it in Takumi's and they felt great. Got ice cream afterwards, a nice whole pint of chocolate chip cookie dough all to myself!
1.5 miles in Boost5
Did shakeout at 6 pm cause the race was so late. Legs felt okay.
__________________________________________________________________
Race:
12 miles total
6 in Boost5
Race was the 10k at Colonial Relays. Ran it at 10:45 pm!!! It was so late. Adam and I ran it together. Went out a little fast but chilled it down after the first lap. Adam and I switched off every K for a little while but he made a surge and I couldn't hang at the time so I dropped off but maintained pace. Some guy came up on me and we went back and forth for a while. Hit 15:20 through 5k. Caught Adam and the chase pack at about 4.5 miles. Adam and the other dude and I went back and forth the rest of the race. Adam had a nice hard kick and got 30:42, I got 30:47. Was a good 10k debut, right around where I wanted to be. Got 5th in the race And only got lapped by Tommy Curtain once and that wasn't until 500 to go. Ran it in Takumi's and they felt great. Got ice cream afterwards, a nice whole pint of chocolate chip cookie dough all to myself!
Thursday, March 31, 2016
Thursday
Meet Prep:
6 miles Boost3
Did half the run on lower fields and then the rest was Providence warm-up. Did some strides afterwards, a 300 and 2 200's. Run felt so painful but the strides were good. Ran them in takumis to get ready to race in.
Wednesday
Training Run:
8 miles in Boost3
Ran Lake Loop with most of the guys. Felt kinda crappy, legs were hurting a little. Rolled my ankle on the cool down yesterday and tried to keep it safe today but didn't work, rolled it slightly again. Hurt a little for a while. Hopefully it doesn't get too hindering.
Tuesday
Workout:
10 miles total
7 in Boost4
Workout was a pre meet workout. Went 4xlane 8s watchless, then 1000 (Lane 1) at 10k race pace but based it on feel (also watchless) and hit 3:00, then 2x1000 with a watch at 10k pace (3:05,3:02), then 4 laps of hot and cold 200s. Was a good workout but was a little hard. Not much knee pain today.
Monday, March 28, 2016
Monday
Training Run + Strides:
9 miles in Boost3
Ran DOB 8 with some of the guys. Had to make a poop stop though. Run was good but had some slight knee pain. Strides I did 3x150s on the grass to help my knees. Got a massage later for my glute muscle that's been pulling really hard on my IT band.
Total
Total: 67 miles
Boost3: 14 miles --> 537.5 miles
Boost4: 34 miles --> 162.5 miles
*Imperfect Week*
Sunday
Training Run:
6 miles in Boost4
Ran from the house in the morning before church. Lacked motivation so went shorter than I was supposed to.
Saturday, March 26, 2016
Saturday
Long Run:
16 miles in Boost4
Ran with wingo (Easter weekend so I went home). Started at Maymont and then went and did the loop from last week that went to River road. Good run. No knee pain during but some minor pain afterwards.
Friday
Training Run:
8 miles in Boost3
Ran with Adam, Logan, and Ethan. Did Medium MUD loop at normal practice time (didn't have official practice today). Was a really slow run but was good because of that.
Thursday #2
Workout:
10 miles total
6 in Boost4
Workout was 6x1000 in lane 1 with 3 minutes rest after each. K's went 3:02,2:57,56,55,54,58. Luke and I ran them together, we traded the lead every k and I started off the first one. He didn't feel too good at the end. I was hurting a little but not too much. Workout was weird cause it was so short. Pretty tough one though.
Thursday, March 24, 2016
Thursday #1
Double:
3 miles in Boost2
Ran at about 8 am. Went straight from the dorm and ran like I did on Tuesday, same route. Good run, nice and chill. Hopefully this afternoon won't be too bad.
3 miles in Boost2
Ran at about 8 am. Went straight from the dorm and ran like I did on Tuesday, same route. Good run, nice and chill. Hopefully this afternoon won't be too bad.
Wednesday
Training Run:
8 miles in Boost3
Ran Mud Medium with Trent and Sharkey. Ran kinda fast, about 6:40 pace for the whole run. I was a bit mad because coach was mad at me because of my grades and what not. Didn't kill myself on the run though because tomorrow is supposed to be a hard one.
8 miles in Boost3
Ran Mud Medium with Trent and Sharkey. Ran kinda fast, about 6:40 pace for the whole run. I was a bit mad because coach was mad at me because of my grades and what not. Didn't kill myself on the run though because tomorrow is supposed to be a hard one.
Tuesday, March 22, 2016
Tuesday #2
Workout:
13 miles total
6 miles in Boost4
FESTIVAL!!!!!!! Except not really, festival is essentially 400s til you drop, this was just a variation of that. My workout was planned to be 3-4 sets of 8 400s in lane 1. It ended up being 3 sets plus two at the end of the third set. Pace goal was 72-74, hit 72s like clockwork. Only 6 times that weren't a 72 excluding number 26. Those that weren't 72 were under by a second or two, besides two of them that were 73s. Worked out all by myself because Adam had class conflict and Ethan's paces were too slow. Had 30 seconds rest between every rep and 5 minutes between sets. Ran the whole thing in Adios. After the last set coach said "30 seconds" which meant I had one more, hit 70. Then after that he said I had two more unless I broke 60 on that one..... So I ran 56. Went out in 27 and hoped I wasn't dying hard.
Great workout, wasn't very hard at all besides the 56. Got in a rhythm and just cruised from there. Sunny day and about 62 but with a cool wind coming down the far stretch. Good workout though, hopefully Thursday isn't too killer.
Tuesday #1
Double:
3 miles in Boost2
Got up and ran at about 8. Kept it chill. Legs felt good finally. Ice cupped my knee afterwards but didn't really have any pain.
Monday
Easy/off day:
Biked for 40 minutes today. Figured I should keep from too much pounding on my knee.
Sunday, March 20, 2016
Totals
Weekly Mileage
Total: 72 miles
Boost3: 22 miles --> 523.5 miles
Boost4: 25 miles --> 128.5 miles
Sunday
Long Run:
15 miles in Boost4
Ran alone at like 8 am. Good run, but had some poopin problems. Was sad at first but after the pooping dilemma it was good and I was rolling on the way back. Not much of knee problems this time.
Saturday, March 19, 2016
Saturday
Race Day:
9 miles total
7 in Boost4
Raced the 3k at Tribe Invitational. Did normal warm-up, race, then 10 minutes running, the 3 laps of straights and curves, then 10 minute jog to finish. Race was ehh. Got fourth on the team behind Flynn, Adam, and Stu got me at the line. Think I ran somewhere in the mid 8:30s? Not sure on time or overall place. Decent day, good workout.
Friday
Meet Prep:
7 miles total
6 in Boost3
Ran 6 on DOB with the boys. Then did 2x200 and 2x150 strides in spikes plus some cool down. Goodish day. Did knee wrap in both knees which helped some except for the strides. Hopefully tomorrow goes well.
Thursday, March 17, 2016
Thursday
Training Run:
8 miles in Boost3
Crappy run today, legs felt like ass. Did a knee wrap so that helped with knee pain. But my legs I general felt really crappy. Not a good day today.
Wednesday #2
Workout:
10 miles total
7 miles in Boost4
Workout was 3 sets of 4x lane 8 plus 4x300 strides afterwards. Was a good workout but I had some problems. Knee pain was an issue, especially on the lane 8s. Also legs weren't quite ready to run fast yet. 300s never went under 47.... Was feeling tired but got done what I needed to.
Wednesday, March 16, 2016
Wednesday #1
Double:
3 miles in Boost2
Ran at 7:30 in the morning. Just did a nice and easy 3, kept it chill. Legs were not too happy cause of ice bath yesterday so we will see how they feel in the workout.
Tuesday, March 15, 2016
Tuesday
Training Run:
8 miles in Boost3
Ran DOB with Trent, Stu, Flynn, Brent, Sharkey and Paul. Was a bit faster than I would have liked. Legs didn't feel very good. Started to get some relatively substantial knee pain towards the end. Had a massage last night so that may have had something to do with it. Hopefully ice bath today will make the swelling decrease.
Monday
Workout:
12 miles total
6 in Boost4
Workout was 2 sets of 3x1000 plus 532. K's were 3:04,02,02 for first set and 3:01,00,01 second set. 532's were about 61-62 pace for both sets. Ran in flats for the K's and spikes for 532's. Had 1 minute rest between K's and 3-5 minutes between everything else (except 532s which were a 300 jog to the 300 and a 200 jog to the 200). Good workout but was tough. Legs weren't ready to get into the speed quite yet but I had to suck it up. Normal 3 mile warm-up and cool down. Weather was cloudy and about 50 but was crazy humid so it felt like 60's while running. Overall it was a good workout.
Monday, March 14, 2016
Sunday, March 13, 2016
Sunday
Training Run:
7 miles in Boost3
Ran by myself today. Chilled on the pace. Tried to make it relaxed but at almost training run distance since it could have been an easy day. Good run. Did DOB 7. Weather was good, cloudy and high 50s.
Saturday, March 12, 2016
Saturday
Long Run Tempo:
16 miles in Boost4
Had 9 am practice, went to Burke Lake for the run. Had a tempo portion in the middle which was 2x20 minutes tempo. Ran it with Adam and Ethan and the other guys for the first bit. Good run, had no problems really. Felt a little tired at the beginning but got warmed up and was fine. Good run.
Friday #2
Training Run:
8 miles in Boost3
Ran lake loop with the whole squad. Was still feeling tired so I hung in the back a bit. Legs are dead from Thursdays workout. Got long run tempo tomorrow so hopefully they will feel fine then.
Friday, March 11, 2016
Friday #1
Double:
3 miles in Boost2
Got up and ran at 9 am. I can't remember a time where my legs have ever felt so bad before. That workout yesterday killed me more than I thought.
3 miles in Boost2
Got up and ran at 9 am. I can't remember a time where my legs have ever felt so bad before. That workout yesterday killed me more than I thought.
Thursday, March 10, 2016
Thursday
Workout:
13 miles total
7 miles in Boost4
Coach was still sick but had us do the workout anyways. Normal warm-up and cool down. Workout was 6xmile off/on (off was Michigan loop; on was on the track) and went off, on, off, on, off, on. Goal paces were as follows: all offs were supposed to be 5:00-15; on's went 4:56, 4:52, 4:48. Recovery started at 3:30 and went up 30 seconds after every rep (last rest time period was 5:30). Actual times were: 5:08, 4:52, 5:08, 4:45, 5:10, 4:31. Ran the whole thing with Adam. Numbers 1 and 5 were also with Stu, Flynn, and Sharkey.
Really really good workout today. Hardest one was the 4:45. First rep was a little tough but that was also in trainers so that caused a slower start. Otherwise felt pretty good. Got more loose as it went on. Did have some quad tightness which caused slight swelling in my knee but nothing that was hindering. Weather was great, about 77°-80° but there was some wind, especially on the far straight. Either way, was a great run, very pleased with today's work.
Wednesday, March 9, 2016
Wednesday
Training Run:
8 miles in Boost3
Was supposed to have a workout but coach was sick so he moved it to tomorrow. Decent run, felt crappy most of the way. Didn't stretch very well over break so I was paying for it today.
Tuesday, March 8, 2016
Tuesday #2
Training Run:
8 miles in Boost3
Ran after LD practice with wingo. Started at about 5. Was still really warm, about 71. Good run, not too fast. Getting ready for tomorrow.
Tuesday #1
Double:
3 miles in Boost3
Ran from the house. Real easy 3 miles. Great weather, about 68 when I ran. Ran in the morning, around 10.
Monday, March 7, 2016
Monday
Workout:
11 miles total
8.5 in Boost4
Workout was 2x10 Lane 8s. Averaged 72s for the first set, then hit 72s dropped down to 70s for the second set. Felt tough at first but then got easier as it went on. Second set was especially easier. Ran it on LD track. Weather was great, nice 65° but windy on one straight. Good workout all alone though.
Sunday, March 6, 2016
Totals
Total mileage:
Total: 72.5 miles
Boost3: 22 miles --> 467.5 miles
Boost4: 39 miles --> 72 miles
Sunday
Easy Training Run:
5 miles in Boost3
Ran in the neighborhood, just the normal 5 mile route. About 50 give or take depending on if the sun was out. Ran with my phone because my motivation was kinda low. Took it easy to be ready for spring break week (i.e. Hell Week of Outdoor).
Saturday, March 5, 2016
Saturday
Long Run:
15 miles in Boost4
Ran at 11 am with wingo and Paul. Started at Maymont, ran across nickel bridge, went right after the bridge into the neighborhood, worked our way all the way up to River Rd and crossed the bridge there, then ran all the way up through carytown and back to maymont which was 13.25ish so then I just added on a bit. Great run, good route idea for the summer. Good to run with wingo again. Weather was cloudy and in the low to mid 40s.
Friday, March 4, 2016
Friday
Training Run:
8 miles in Boost3
Chill run today. Actually was feeling it a little, wasn't sore but was tired. Had the dizziness stuff again on the beginning half. Hopefully that'll get better.
Thursday
Workout:
11 miles total
6 in Boost4
Workout was 8x1000 with 3 min rest in between each. Goal was between 2:50-52, did not happen! Went 2:56,53,56,56,56,57,58,59. Stu and Flynn and Sharkey were usually about 2-5 seconds ahead. Very hard workout. I felt like I couldn't move, probably because it was like 40°. Struggled the whole time, not sure what exactly my problem was but didn't have a great work. Looking back it wasn't all that bad, fastest set of 1000s I've ever done, but not quite what I needed to get done unfortunately.
Wednesday, March 2, 2016
Wednesday
Medium Long Run + Strides:
13.5 miles total
12 in Boost4
Ran medium long on DOB with Stu and Adam. Felt dizzy and hungry til about 4.5 miles out when Stu took a pee break. I think that means something wasn't right with my blood pressure but I don't know. After the break I felt great. Strides were fine too. Ran 6x150 on outdoor track in takumis. Went straight into them, no drills.
Weather sucked, about 30 highs and very windy. Made the strides a little harder. Terrible compared to yesterday's low 60s.
Tuesday, March 1, 2016
Tuesday
Training Run:
9 miles in Boost3
Ran Lake Loop with the whole squad. Was feeling tired so chilled in the back a bit. Weight room and workout got to me a little I think. Gotta feel fresh for the Thursday workout.
Monday, February 29, 2016
Monday
Workout:
11 miles total
6 in Boost4
Workout was 8x1000 starting relaxed and then getting into it a bit if we felt good. Went 3:15, 3:10, 3:08, 3:07, 3:05, 3:03, 3:03, 3:01. Did a 3 mile warm up and 3 mile cool down.
Good workout. Wasn't killer like most of the first outdoor workouts (outdoor as in literally outside). First one felt a lot faster than it was. Good workout overall, didn't make it so that coach would have to go home and drink lol.
Sunday, February 28, 2016
Totals
Total mileage:
56 miles in 6 days (7th session was biking)
Boost3:
23 miles --> 445.5 miles
Boost4:
33 miles --> 33 miles
56 miles in 6 days (7th session was biking)
Boost3:
23 miles --> 445.5 miles
Boost4:
33 miles --> 33 miles
Sunday
Easy Run:
5 miles in Boost3
Ran an easy 5 with Stu after watching the mile. Mason Last Chance Meet was today. Didn't race cause of conferences. Had a good run and talk with Stu.
Saturday, February 27, 2016
Saturday
Long Run:
15 miles in Boost4
Had 10:30 practice this morning. Ran with Stu, Adam, Jimmy, and Bethany. Good run, legs feel tired but it was good. Only planned to go 14 but would have had to go back by myself so I did the extra mile. Great weather, 45° and sunny, no wind.
Friday, February 26, 2016
Friday
Training Run:
7 miles in Boost3
Ran short mud with the guys. Slow but was okay. Legs feel fine. Feeling back into the training grind.
Thursday, February 25, 2016
Thursday
Workout:
11 miles total (all in Boost4)
Fartlek workout with Stu, Flynn, and Logan. Ran DOB for the workout. Did 2 mile warm-up, straight into ladder fartlek that went 2min on/off, 3 on/off, 4 on/off, 5 on/off, 4 on/off, 3 on/off, 2 on, then into a 2 mile cool down. Felt pretty good besides some chest tightness towards the end from the cold. About 40° but still could feel the cold in my chest. Good first outdoor workout. Almost 10k time!!!
Tuesday, February 23, 2016
Tuesday
Medium Long Run:
11 miles in Boost3
Ran with Stu, Flynn, Logan, Nathan. Did Cemetery. Was raining and cold. I was very sad to be running, because of the weather and I had to poop and I had planned on biking. Ok run.
Monday, February 22, 2016
Monday
Training Run:
7 miles in Boost4
Ran with most of the guys. Had unofficial practice today. Painful run to be honest, heart rate was in the 150's for the majority of it. Pretty tired still. Broke in the next pair of boosts.
7 miles in Boost4
Ran with most of the guys. Had unofficial practice today. Painful run to be honest, heart rate was in the 150's for the majority of it. Pretty tired still. Broke in the next pair of boosts.
Sunday, February 21, 2016
Totals
53 miles this week
Boost2: 22 miles ==> 664.5 miles (officially retired)
Boost3: 22.5 miles ==> 422.5 miles
Boost2: 22 miles ==> 664.5 miles (officially retired)
Boost3: 22.5 miles ==> 422.5 miles
Sunday (A10's Day 2)
EZ Training Run:
5 miles in Boost3
Ran with Adam for about 5 miles, ran really slow cause we were dead. Ran most of it with the mile guys on their cool down (stu, Paul, Brent).
We lost A10's by 4 points, AGAIN!!!!! It came down to the 4x8 and 4x4. In the 4x8 Blaine had the baton knocked out of his hand by a UMASS guy. Then URI was .2 points behind us. In the 4x4 Evander got CLEARLY tripped up by the URI guy (clearly because the URI guy also stumbled) but he was not disqualified so URI beat us by 4 points. So pissed.
Saturday, February 20, 2016
A10's Day 1 (Saturday)
Shakeout:
1 mile in Boost3
Ran around 1:45 with Adam around the hotel area. Felt kinda crappy so it was a good sign.
Race:
9 miles total
6 in Boost3
Ran the 5k at 5:45. Got 4th place scoring 5 points for the team. Time was 14:54, first time under 15. Adam unfortunately fell off and didn't score points.
Race was tactically annoying, full of random small surges and and slow downs. First 3k was like that so I did my best to stay in it. Tried to make some people hurt without killing myself in the process, pushed up to the front occasionally to confuse people, then let them pass by for a while. 3k in was the hard move, 4 guys in front started cooking. I stayed close til just before 1k out, then they surged harder again and dropped me. 4 guys went ahead and spread out the rest of us. The St. Louis freshmen fell off the front pack but I couldn't get to him. At some point I passed one of the other front group guys unknowingly. Got passed by UMASS guy on the last lap but beat him to the finish. Thought I got fifth but because the guy from front group fell off I ended up with 4th. Never been so close to passing out after a race, very hard race. So happy about how it went though. Couldn't have done any better than I did. God really pushed me through this one!
Friday, February 19, 2016
Friday
Meet Prep:
5 miles total
4.5 miles in Boost3
Ran around URI campus for 4 miles nice and chill. Then did 4x200 strides in Avantis.
Felt really good today, legs were fresh and feeling smooth. Getting hype for that 5k tomorrow.
Thursday, February 18, 2016
Thursday
Training Run:
8 miles in Boost2
Ran cemetery with Flynn, Stu, and Brent. Felt really crappy until about 5 miles in. Never really felt warmed up. Got in some really good rolling while still warm so should feel better by tomorrow. Trying to prime up for A10's!!
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