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.
Monday, September 19, 2016
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.
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