*no long run*
7 days/ 10 sessions
Total: 78 miles
Boost5: 28 miles ==> 553.5 miles OFFICIALLY RETIRED
Boost6: 43 miles ==> 59 miles
Sunday, September 4, 2016
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.
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