*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
Sunday, October 9, 2016
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.
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