*1 easy day, 2 workouts, 1 long run*
7 days/9 sessions
Total: 78 miles (too low, need a higher easy day and a longer or another double)
Boost7: 29 miles ==> 535.5 miles
Boost8: 30 miles ==> 123 miles
Monday, January 16, 2017
Sunday
Long Run
16 miles in Boost8
Ran in the morning at Burke Lake with Jonny, Trent, Marcelo, and Carlin. Didn't have a tempo which was very nice. Was really hurting towards the end of the run, but the easy day tomorrow is gonna be nice. Counted about 240 people on the trails this morning, and about 30 dogs.
16 miles in Boost8
Ran in the morning at Burke Lake with Jonny, Trent, Marcelo, and Carlin. Didn't have a tempo which was very nice. Was really hurting towards the end of the run, but the easy day tomorrow is gonna be nice. Counted about 240 people on the trails this morning, and about 30 dogs.
Saturday
Training Run
8 miles in Boost5
Was crappy weather today and the Fieldhouse was closed so I ended up running on Treadmills at the gym with some of the other guys. Felt really crappy today, not gonna lie. That was a very painful and boring 8 miles.
8 miles in Boost5
Was crappy weather today and the Fieldhouse was closed so I ended up running on Treadmills at the gym with some of the other guys. Felt really crappy today, not gonna lie. That was a very painful and boring 8 miles.
Friday (Secondary Workout)
Secondary Workout
12 miles total
6 in Boost8
Workout was in the morning. We had to do 3 sets of 3xK. In each set, 2 K's were steady and 1 was fast. For the first set, the last one was fast, the second one for the second set, and the first one for the third set. For each set we hit a 3:03 and a 3:05 for the steady ones and our fast ones went 2:59, 2:53, 2:53. Workout was good, I was happy with it. The first set was hard to get into rhythm which is why the fast one was too slow. The fast ones were supposed to be 2:55 and the steady ones were supposed to be 3:05. Thought it was a successful workout. Had super long weight room circuit again today. Ended up working out the soreness from Tuesdays weight room, just to get sore again.
12 miles total
6 in Boost8
Workout was in the morning. We had to do 3 sets of 3xK. In each set, 2 K's were steady and 1 was fast. For the first set, the last one was fast, the second one for the second set, and the first one for the third set. For each set we hit a 3:03 and a 3:05 for the steady ones and our fast ones went 2:59, 2:53, 2:53. Workout was good, I was happy with it. The first set was hard to get into rhythm which is why the fast one was too slow. The fast ones were supposed to be 2:55 and the steady ones were supposed to be 3:05. Thought it was a successful workout. Had super long weight room circuit again today. Ended up working out the soreness from Tuesdays weight room, just to get sore again.
Sunday, January 15, 2017
Thursday (Doubles)
Double
4 miles in Boost7
Ran in the morning with a few of the guys. Was a very slow double. Legs were a little tired but mostly was sore from weight room.
Training Run
8 miles in Boost7
Was worse than the morning run. Felt awful and apparently everyone else did too. There were lots of bathroom breaks.
4 miles in Boost7
Ran in the morning with a few of the guys. Was a very slow double. Legs were a little tired but mostly was sore from weight room.
Training Run
8 miles in Boost7
Was worse than the morning run. Felt awful and apparently everyone else did too. There were lots of bathroom breaks.
Wednesday (Primary Workout)
Workout
12 miles in Boost8
Workout was fartlek styled. Did 6x5minutes with 1 minute rest. The first and last rep were on the track to make sure we were going good pace. We were supposed to be around 5:20 pace. The first one we were basically dead on and the last one was faster but felt fine. Pretty good workout today. No weight room, just core.
12 miles in Boost8
Workout was fartlek styled. Did 6x5minutes with 1 minute rest. The first and last rep were on the track to make sure we were going good pace. We were supposed to be around 5:20 pace. The first one we were basically dead on and the last one was faster but felt fine. Pretty good workout today. No weight room, just core.
Tuesday (Doubles)
Training Run
8 miles in Boost7
Had the longer run in the morning for the shorter run in the afternoon.
Double + Strides
5 miles total
4 miles in Boost7
Did a 3 mile warmup and then did 5x300 at a fast pace. Did a 10 minute cool down. Had to do the before and after drills and a weight room workout today. The weight room workout took an hour and 10 minutes. Crazy long cycle today.
8 miles in Boost7
Had the longer run in the morning for the shorter run in the afternoon.
Double + Strides
5 miles total
4 miles in Boost7
Did a 3 mile warmup and then did 5x300 at a fast pace. Did a 10 minute cool down. Had to do the before and after drills and a weight room workout today. The weight room workout took an hour and 10 minutes. Crazy long cycle today.
Totals
*1 workout, 1 long run, 1 race, 2 stride days*
7 days/10 sessions
Total: 80.5 miles
Boost7: 44.5 miles ==> 526.5 miles
Boost8: 27 miles ==> 93 miles
7 days/10 sessions
Total: 80.5 miles
Boost7: 44.5 miles ==> 526.5 miles
Boost8: 27 miles ==> 93 miles
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