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
Tuesday, April 11, 2017
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.
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