Mileage: about 50 miles
4 days and 4 sessions
1 workout: 2x12 minutes on Thursday
Ran with Trent, Hunter, and Marcus in Richmond for a short long run on Saturday
Took an easier week while I had a really busy schedule
Thursday, July 13, 2017
June - Beginning Training
- Worked up from a 40ish mile week to about 60 mile week
- Missed about 1 day per 2 weeks
- Got into a good routine, getting me ready for a big summer
- Missed about 1 day per 2 weeks
- Got into a good routine, getting me ready for a big summer
Last 3 weeks of Outdoor
This is a summary of the last three weeks of the outdoor season (after Duke):
Week 1 - Post Duke and Final Prep for A10:
- About 70ish miles
- Two workouts and a long run and an easy day
Week 2 - A10s week:
- 1 full workout and 1 easy workout
- about 70 miles
- Ran the 10k Saturday morning; placed 3rd with a slow time but lead the whole race on a wet track in flats
- Ran the 5k Sunday afternoon; placed 8th after leading the race at a fast pace; PR'd with a 14:45 and scored so I was happy
Week 3 - Post A10s and week of IC4A:
- 1 workout and one easy day
- Ran the 5k at IC4A's but had a bad race
- about 60 miles this week
Week 1 - Post Duke and Final Prep for A10:
- About 70ish miles
- Two workouts and a long run and an easy day
Week 2 - A10s week:
- 1 full workout and 1 easy workout
- about 70 miles
- Ran the 10k Saturday morning; placed 3rd with a slow time but lead the whole race on a wet track in flats
- Ran the 5k Sunday afternoon; placed 8th after leading the race at a fast pace; PR'd with a 14:45 and scored so I was happy
Week 3 - Post A10s and week of IC4A:
- 1 workout and one easy day
- Ran the 5k at IC4A's but had a bad race
- about 60 miles this week
Monday, April 24, 2017
Week of April 17
Week of Duke Invitational
*1 race, 1 long run, 1 easy, 1 workout, 2 doubles*
Monday: regular tr; 10 miles
Workout: regular pre race workout: did some 1000s going from 3:10, 3:07, 3:07, 3:04; then a fast 1000 at 2:48; then some strides; right leg was feeling unattached so the fast 1000 was helpful
Wednesday: double and tr felt not too good; total 12
Thursday: pre meet day doubles and tr with strides; did 14 total; felt much better today but right leg still feeling kinda weird; left for Duke today after practice
Race: Duke Invitational on Friday and Saturday; I raced the 5k on Friday night; got into the fast heat solely by coach's request but earned my spot; got 4th with a 14:43; raced well but my time wasn't where I hoped it would be; but I beat some guys that run 14:20s or faster so that was a positive; back was pretty tight in the middle and had a few slower laps because of it; good run though, got the IC4A qualifier
Long Run: 16ish Saturday morning before heading over to the meet; Ran with Cory and Ethan; The run wasn't too bad but I was certainly tired from the night before; back was tight at the beginning but warmed up; got really tight towards the end on some of the small downhills; was a good run; ran on the American Tobacco Trail which was extremely shaded which was great because it was already 80 at 11 o'clock; back was so tight afterwards that it was hard to walk; tried STEM when I got to the track but didn't help for very long; got Tim to massage it which helped more
Easy day: at school on sunday; back super tight still so I cut the run from 4 to 3 miles
Total mileage: 75 miles
Boost8: 23 miles ==> 532.5 miles
Sequence: 44 miles ==> 467 miles
*1 race, 1 long run, 1 easy, 1 workout, 2 doubles*
Monday: regular tr; 10 miles
Workout: regular pre race workout: did some 1000s going from 3:10, 3:07, 3:07, 3:04; then a fast 1000 at 2:48; then some strides; right leg was feeling unattached so the fast 1000 was helpful
Wednesday: double and tr felt not too good; total 12
Thursday: pre meet day doubles and tr with strides; did 14 total; felt much better today but right leg still feeling kinda weird; left for Duke today after practice
Race: Duke Invitational on Friday and Saturday; I raced the 5k on Friday night; got into the fast heat solely by coach's request but earned my spot; got 4th with a 14:43; raced well but my time wasn't where I hoped it would be; but I beat some guys that run 14:20s or faster so that was a positive; back was pretty tight in the middle and had a few slower laps because of it; good run though, got the IC4A qualifier
Long Run: 16ish Saturday morning before heading over to the meet; Ran with Cory and Ethan; The run wasn't too bad but I was certainly tired from the night before; back was tight at the beginning but warmed up; got really tight towards the end on some of the small downhills; was a good run; ran on the American Tobacco Trail which was extremely shaded which was great because it was already 80 at 11 o'clock; back was so tight afterwards that it was hard to walk; tried STEM when I got to the track but didn't help for very long; got Tim to massage it which helped more
Easy day: at school on sunday; back super tight still so I cut the run from 4 to 3 miles
Total mileage: 75 miles
Boost8: 23 miles ==> 532.5 miles
Sequence: 44 miles ==> 467 miles
Week of April 10
Post Home Meet - Hard Training Week (Also Easter this weekend)
*3 workouts, 1 long run, 1 easy, 1 double*
7 days/8 sessions
Monday: training run; easier because of the long run and race over the weekend
Tuesday: Workout #1; had a training run and then did 3x3 Michigan hills; meant to be strides that focus on form; ended up being kinda hard; 8 mile tr and about 2 miles of workout with straights and curves after the hills; plus a mile cool down; totaled 11 for the day
Wednesday: Workout #2; threshold day; 4x4 lane 8's totaling 16 lane 8's; was with Flynn, Brent and Schulte; averaged 69 for the lane 8's; they didn't hurt too bad until the last set where me and Flynn were together running 70s;
Thursday: double was rough because of past two days; tr was just as hard
Friday: primary workout; most people worked out alone to work on their specific needs; I was alone; Workout was two sets of - Michigan mile (off the track), on the track mile, on the track 1000; after the two sets I had an on the track mile and an on the track 1000; rest was jogging to the start between the off and on the track miles, 3 minutes between mile and 1000, 5 minutes between sets, and only one minute between the very last mile and 1000; Michigan miles were 5:26 and 5:23; on the track miles were 4:51, 4:49, 4:47; 1000s were 2:54 for all of them; totaled 7 miles of work; very hard workout but was able to do it; totaled 13 for the day
Saturday: long run for 16 miles of pain, then went home for easter weekend
Sunday: easy day full of pain, 3 miles
Total mileage: 73 miles
Boost8: 37 miles ==> 509.5 miles
Sequence: 23 miles ==> 423 miles
*3 workouts, 1 long run, 1 easy, 1 double*
7 days/8 sessions
Monday: training run; easier because of the long run and race over the weekend
Tuesday: Workout #1; had a training run and then did 3x3 Michigan hills; meant to be strides that focus on form; ended up being kinda hard; 8 mile tr and about 2 miles of workout with straights and curves after the hills; plus a mile cool down; totaled 11 for the day
Wednesday: Workout #2; threshold day; 4x4 lane 8's totaling 16 lane 8's; was with Flynn, Brent and Schulte; averaged 69 for the lane 8's; they didn't hurt too bad until the last set where me and Flynn were together running 70s;
Thursday: double was rough because of past two days; tr was just as hard
Friday: primary workout; most people worked out alone to work on their specific needs; I was alone; Workout was two sets of - Michigan mile (off the track), on the track mile, on the track 1000; after the two sets I had an on the track mile and an on the track 1000; rest was jogging to the start between the off and on the track miles, 3 minutes between mile and 1000, 5 minutes between sets, and only one minute between the very last mile and 1000; Michigan miles were 5:26 and 5:23; on the track miles were 4:51, 4:49, 4:47; 1000s were 2:54 for all of them; totaled 7 miles of work; very hard workout but was able to do it; totaled 13 for the day
Saturday: long run for 16 miles of pain, then went home for easter weekend
Sunday: easy day full of pain, 3 miles
Total mileage: 73 miles
Boost8: 37 miles ==> 509.5 miles
Sequence: 23 miles ==> 423 miles
Week of April 3rd
Week of Mason Home Meet
*2 workouts, 1 race, 1 long run, 2 doubles*
Race: Saturday at the Mason Invitational. Ran the 1500 which was really fun. Was in Marcus's heat and we tied for 4:00, he go the dub my .09. Fun race and good to get some speed work in. Got about 8 miles in for the meet and plus one for the shakeout.
Long Run: Sunday around noon. Went 16 miles. Little low but mileage is coming down.
Workouts: don't remember them but they were on Monday and Wednesday. Monday was probably 12 miles and Wednesday was probably 10 miles.
Doubles were on Thursday and Friday. Friday was a longer day, hitting 14 miles. Thursday was 12
Training Run on Tuesday, hitting 9 miles.
Total Mileage: 82 miles
Boost8: 36 miles ==> 472.5 miles
Sequence: 34 miles ==> 400 miles
*2 workouts, 1 race, 1 long run, 2 doubles*
Race: Saturday at the Mason Invitational. Ran the 1500 which was really fun. Was in Marcus's heat and we tied for 4:00, he go the dub my .09. Fun race and good to get some speed work in. Got about 8 miles in for the meet and plus one for the shakeout.
Long Run: Sunday around noon. Went 16 miles. Little low but mileage is coming down.
Workouts: don't remember them but they were on Monday and Wednesday. Monday was probably 12 miles and Wednesday was probably 10 miles.
Doubles were on Thursday and Friday. Friday was a longer day, hitting 14 miles. Thursday was 12
Training Run on Tuesday, hitting 9 miles.
Total Mileage: 82 miles
Boost8: 36 miles ==> 472.5 miles
Sequence: 34 miles ==> 400 miles
Tuesday, April 11, 2017
Week of March 27th
Recovery Week from Raleigh Relays 10k
*1 workout, 1 long run, 5 TR's (one with strides)*
Long run: 16 miles in Sequence. Ran it in Richmond while at home to watch Colonial Relays at William and Mary. Ran it on Saturday on the trails downtown and did the last 6 miles on the Monument Avenue course. Got to watch the race go through also.
Workout: 12 miles in Boost8. Did it on Thursday. Fartlek workout that was 2 sets of 8x 1 minute on/off. Ran it on Cemetery and went out to the baseball fields and back, with a poop break in the middle. Ran alone cause everyone was racing Colonial this weekend. Felt okay on the way back.
The one training run with strides totaled a 10 mile day in Boost8.
The run on Sunday was 11 miles in Boost8.
The other three TR's were 8 miles each.
No doubles because I was never sure what I was going to do that day until the end of the week.
Total mileage: 73 miles
Sequence: 40 miles ==> 366 miles
Boost8: 33 miles ==> 436.5 miles
*1 workout, 1 long run, 5 TR's (one with strides)*
Long run: 16 miles in Sequence. Ran it in Richmond while at home to watch Colonial Relays at William and Mary. Ran it on Saturday on the trails downtown and did the last 6 miles on the Monument Avenue course. Got to watch the race go through also.
Workout: 12 miles in Boost8. Did it on Thursday. Fartlek workout that was 2 sets of 8x 1 minute on/off. Ran it on Cemetery and went out to the baseball fields and back, with a poop break in the middle. Ran alone cause everyone was racing Colonial this weekend. Felt okay on the way back.
The one training run with strides totaled a 10 mile day in Boost8.
The run on Sunday was 11 miles in Boost8.
The other three TR's were 8 miles each.
No doubles because I was never sure what I was going to do that day until the end of the week.
Total mileage: 73 miles
Sequence: 40 miles ==> 366 miles
Boost8: 33 miles ==> 436.5 miles
Monday, March 27, 2017
Totals
*1 workout, 1 race, 1 mlr, 1 easy day, 2 doubles*
7 days/10 sessions
Total: 74.5 miles (supposed to be 80 but workout was too short)
Boost8: 13 miles ==> 403.5 miles
Sequence: 52 miles ==> 326 miles
7 days/10 sessions
Total: 74.5 miles (supposed to be 80 but workout was too short)
Boost8: 13 miles ==> 403.5 miles
Sequence: 52 miles ==> 326 miles
Sunday
Longer Run
13 miles in Sequence
Ran with the boys on the morning. Felt pretty crappy still. Coach wanted something like a medium long run. After the other guys finished their run my legs fell apart hard. Turned into a struggle run for the last 4 miles alone.
13 miles in Sequence
Ran with the boys on the morning. Felt pretty crappy still. Coach wanted something like a medium long run. After the other guys finished their run my legs fell apart hard. Turned into a struggle run for the last 4 miles alone.
Saturday
Easy Run
3.5 miles in Sequence
Sad boi run. Legs were very angry with me. Typical day after 10k type of run. Got to pet a very cute pitbull which helped for about 5 minutes but then I went back to feeling like crap. Day 2 of the meet, watched my teammates compete and hung out with my parents
3.5 miles in Sequence
Sad boi run. Legs were very angry with me. Typical day after 10k type of run. Got to pet a very cute pitbull which helped for about 5 minutes but then I went back to feeling like crap. Day 2 of the meet, watched my teammates compete and hung out with my parents
Friday - Raleigh Relays
Race
13 miles total
7 miles in Boost8
Ran the 10k at 9:20pm at NC State in Raleigh, NC. Was in heat 2 which ended up being good because first place in the first heat ran 28:20s. Would have gotten wrecked in that heat, but wouldn't have gotten last. My heat was steady and most everyone was trying to run around the same time, sub 30. Went through the 5k in 15:03 and started counting laps and doing calculations after that. had to go 4:40 on last mile to get sub 30 but couldn't quite get it. Finished in 30:05. First 5k was a lot of 72s, second was a lot of 71s but then hit several 73s towards end of 3rd quarter and beginning of fourth quarter. Kept picking people off that fell from the chase pack, but it wasn't enough to keep the 71s going. Got 6th in my heat and 31st overall. Successful first 10k this season, starting off with a 24 second PR, but gotta take off at least 15 more seconds if I want to be considered for Regionals. Coach was pleased since his goal for me was 30 flat.
Did a shakeout that morning: plus 1 mile
13 miles total
7 miles in Boost8
Ran the 10k at 9:20pm at NC State in Raleigh, NC. Was in heat 2 which ended up being good because first place in the first heat ran 28:20s. Would have gotten wrecked in that heat, but wouldn't have gotten last. My heat was steady and most everyone was trying to run around the same time, sub 30. Went through the 5k in 15:03 and started counting laps and doing calculations after that. had to go 4:40 on last mile to get sub 30 but couldn't quite get it. Finished in 30:05. First 5k was a lot of 72s, second was a lot of 71s but then hit several 73s towards end of 3rd quarter and beginning of fourth quarter. Kept picking people off that fell from the chase pack, but it wasn't enough to keep the 71s going. Got 6th in my heat and 31st overall. Successful first 10k this season, starting off with a 24 second PR, but gotta take off at least 15 more seconds if I want to be considered for Regionals. Coach was pleased since his goal for me was 30 flat.
Did a shakeout that morning: plus 1 mile
Thursday (Pre-Race Doubles)
Main Pre-Race TR
10 miles total
9.5 miles in Sequence
Did a normal training run after my class, then did 4x150 strides on the outdoor track, short rest so that I could get lunch before the bus leaves. Felt better today and strides felt good.
Double
4.5 miles in Sequence
Ran after we got to the hotel in Raleigh. Ran around the campus and got a little lost and went slightly farther than I would have liked to. Felt really fresh and fast though.
10 miles total
9.5 miles in Sequence
Did a normal training run after my class, then did 4x150 strides on the outdoor track, short rest so that I could get lunch before the bus leaves. Felt better today and strides felt good.
Double
4.5 miles in Sequence
Ran after we got to the hotel in Raleigh. Ran around the campus and got a little lost and went slightly farther than I would have liked to. Felt really fresh and fast though.
Wednesday (Doubles)
Double
4 miles in Sequence
Normal double after morning class. Felt a little sore today so I guess I ran a little fast yesterday.
Training Run
8 miles in Sequence
Normal training run but still feeling a little bit sore. Gonna role out really well and hopefully that will help.
4 miles in Sequence
Normal double after morning class. Felt a little sore today so I guess I ran a little fast yesterday.
Training Run
8 miles in Sequence
Normal training run but still feeling a little bit sore. Gonna role out really well and hopefully that will help.
Tuesday (pre-race workout)
Pre-Race Workout
9 miles total
6 miles in Boost8
Workout was 2 sets of 6 lane 8's, then a k at race pace, and then some free form strides. I went 74 average for lane 8's and ended up accidentally doing an extra one cause I miss counted on the second set. K was a little fast, hit 2:55 but felt fine. For strides I did a 300 and 2x200 in Takumi's and then 2x150 in Avanti to see if I wanted to do the 10k in them. Decided to just go with Takumi's. Felt okay today
9 miles total
6 miles in Boost8
Workout was 2 sets of 6 lane 8's, then a k at race pace, and then some free form strides. I went 74 average for lane 8's and ended up accidentally doing an extra one cause I miss counted on the second set. K was a little fast, hit 2:55 but felt fine. For strides I did a 300 and 2x200 in Takumi's and then 2x150 in Avanti to see if I wanted to do the 10k in them. Decided to just go with Takumi's. Felt okay today
Monday
Training Run
10 miles in Sequence
Normal 10 miles. Felt ok today, gotta feel good for Raleigh Relays this week.
10 miles in Sequence
Normal 10 miles. Felt ok today, gotta feel good for Raleigh Relays this week.
Monday, March 20, 2017
Totals
*2 workouts, 1 race, 1 long run, 1 double*
7 days/8 sessions
Totals: 79 miles
Boost8: 29 miles ==> 390.5 miles
Sequence: 38.5 miles ==> 274 miles
7 days/8 sessions
Totals: 79 miles
Boost8: 29 miles ==> 390.5 miles
Sequence: 38.5 miles ==> 274 miles
Sunday
Long Run
18 miles in Boost8
Ran at 1 pm with Logan, Trent, Ethan, and Jonny. Met up with Drew Hunter and this guy named Will that runs for Adams State. Met them out in Loudon somewhere, near Oatlands by this little town called Adley. Basically ran down a gravel road with some big rolling hills. Was a beautiful run, great change of scenery and also felt like I got a lot out of it. Rough but not terrible. Had to add on a lot since everyone else has low mileage compared to me.
18 miles in Boost8
Ran at 1 pm with Logan, Trent, Ethan, and Jonny. Met up with Drew Hunter and this guy named Will that runs for Adams State. Met them out in Loudon somewhere, near Oatlands by this little town called Adley. Basically ran down a gravel road with some big rolling hills. Was a beautiful run, great change of scenery and also felt like I got a lot out of it. Rough but not terrible. Had to add on a lot since everyone else has low mileage compared to me.
Saturday - Tribe Open
Race
7 miles total
5 in Boost8
Race was the 3k at 3:20, one of the last events. Tribe Open was a very small meet once again this year. The 3k was basically either W&M, Mason, or Richmond. Normal length warmup, felt like crap. Race I surprisingly felt much better. Got fourth place with an 8:31. So only a few seconds off of my PR, and didn't even have a close. Pretty much ran the same pace the whole race but moved up and picked people off little by little. Good sign for Raleigh Relays next week.
7 miles total
5 in Boost8
Race was the 3k at 3:20, one of the last events. Tribe Open was a very small meet once again this year. The 3k was basically either W&M, Mason, or Richmond. Normal length warmup, felt like crap. Race I surprisingly felt much better. Got fourth place with an 8:31. So only a few seconds off of my PR, and didn't even have a close. Pretty much ran the same pace the whole race but moved up and picked people off little by little. Good sign for Raleigh Relays next week.
Friday (Race Prep)
Meet Prep
10 miles total
9.5 miles in Sequence
Ran a weird loop around DOB. Loop was 7 but me and Brent and Bethany added on for 8 miles. Did some strides afterwards. Felt like crap on those too, and the run part. Nervous for the race because of how bad I've been feeling this week.
10 miles total
9.5 miles in Sequence
Ran a weird loop around DOB. Loop was 7 but me and Brent and Bethany added on for 8 miles. Did some strides afterwards. Felt like crap on those too, and the run part. Nervous for the race because of how bad I've been feeling this week.
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