AM: 7 miles (53:00). Fire Tower.
PM: 13 miles (1:26:54). 20 x 400 meters at the course.
Before practice, I met coach and I marked off a 400 meter course in the soccer fields. It went out in sort of an S turn and then back the same way. This eliminated the 4 sharp turns of past years that, I particularly, did not grow fond of.
The workout went smooth and seemingly quick. It took me a few to get into a rhythm but when I did, I was hitting pretty much the same times over and over.
We increased the intensity (or tried) as the workout went on. Everyone led a separate 400, I was the only one that led more than one. It is pretty cool to have 19 guys that can take a turn to lead one, and we still had guys that didn't even get to. Everyone did great.
1. 69; 1 min. jog/39 sec. rest
2. 71; 1 min. jog/37 sec. rest
3. 71; 1 min. jog/37 sec. rest
4. 70; 1 min. jog/46 sec. rest
5. 70; 1 min. jog/37 sec. rest
6. 69; 1 min. jog/43 sec. rest
7. 68; 1 min. jog/38 sec. rest
8. 68; 1 min. jog/39 sec. rest
9. 69; 1 min. jog/40 sec. rest
10. 68
-2 min. jog/4:16 rest
11. 68; 1 min. jog/39 sec. rest
12. 69; 1 min. jog/47 sec. rest
13. 69; 1 min. jog/40 sec. rest
14. 69; 1 min. jog/50 sec. rest
15. 69; 1 min. jog/40 sec. rest
16. 69; 1 min. jog/46 sec. rest
17. 68; 1 min. jog/36 sec. rest
18. 68; 1 min. jog/39 sec. rest
19. 66; 1 min. jog/38 sec. rest
20. 66; DONE.....
1st 10: 69.3 avg.
2nd 10: 68.1 avg.
Total: 68.7 avg.
Before practice, I met coach and I marked off a 400 meter course in the soccer fields. It went out in sort of an S turn and then back the same way. This eliminated the 4 sharp turns of past years that, I particularly, did not grow fond of.
The workout went smooth and seemingly quick. It took me a few to get into a rhythm but when I did, I was hitting pretty much the same times over and over.
We increased the intensity (or tried) as the workout went on. Everyone led a separate 400, I was the only one that led more than one. It is pretty cool to have 19 guys that can take a turn to lead one, and we still had guys that didn't even get to. Everyone did great.
1. 69; 1 min. jog/39 sec. rest
2. 71; 1 min. jog/37 sec. rest
3. 71; 1 min. jog/37 sec. rest
4. 70; 1 min. jog/46 sec. rest
5. 70; 1 min. jog/37 sec. rest
6. 69; 1 min. jog/43 sec. rest
7. 68; 1 min. jog/38 sec. rest
8. 68; 1 min. jog/39 sec. rest
9. 69; 1 min. jog/40 sec. rest
10. 68
-2 min. jog/4:16 rest
11. 68; 1 min. jog/39 sec. rest
12. 69; 1 min. jog/47 sec. rest
13. 69; 1 min. jog/40 sec. rest
14. 69; 1 min. jog/50 sec. rest
15. 69; 1 min. jog/40 sec. rest
16. 69; 1 min. jog/46 sec. rest
17. 68; 1 min. jog/36 sec. rest
18. 68; 1 min. jog/39 sec. rest
19. 66; 1 min. jog/38 sec. rest
20. 66; DONE.....
1st 10: 69.3 avg.
2nd 10: 68.1 avg.
Total: 68.7 avg.
Tuesday 10/12
AM: 8 miles (58:00). Morning run with the team
PM: 12 miles (1:24:00). Flood wall + 2 barefoot
Ran up on the flood wall and behind it on the gravel road. I added 2 miles on the turf after.
Ran up on the flood wall and behind it on the gravel road. I added 2 miles on the turf after.
Wednesday 10/13
AM: 6 miles (45:20). Fire Tower
PM: 14 miles (1:50:00). Shawnee State Forest, Service Road #14
Wysocki and I ran together out at the forest. We rode out and parked off of road #14 and started at about 1:00. We headed right on the Main Trail, went until we got the the Silver Arrow BT. Turned left on the gravel road and left again on the Rock Lick BT. Got a quick drink at the Campsite 1 fountain and headed down to the Hobey Hollow Bridle Trail. Left on the Silver Arrow BT and left onto the Main Trail to finish up the run.
I felt decently heavy and tired to begin the run. I was on a full stomach, so that might of caused that. I felt real good near the end. Perfect day and perfect loop.
Wysocki and I ran together out at the forest. We rode out and parked off of road #14 and started at about 1:00. We headed right on the Main Trail, went until we got the the Silver Arrow BT. Turned left on the gravel road and left again on the Rock Lick BT. Got a quick drink at the Campsite 1 fountain and headed down to the Hobey Hollow Bridle Trail. Left on the Silver Arrow BT and left onto the Main Trail to finish up the run.
I felt decently heavy and tired to begin the run. I was on a full stomach, so that might of caused that. I felt real good near the end. Perfect day and perfect loop.
Thursday 10/14
PM: 15 miles (1:48:30). Flood wall + 4 barefoot
Ran up on the flood wall and behind it on the gravel road. Felt good to get the shoes off after that.
Ran up on the flood wall and behind it on the gravel road. Felt good to get the shoes off after that.
Friday 10/15
AM: 3 miles (23:30). Crabtree-Cemetery
PM: 12 miles (1:14:24). 4 x 2k at the course.
4 x 2k at the course. I like that we are doing longer stuff this late and on the course. Everyone has a big base and we don't really need to be getting much faster for conference, just nats.
1. 6:11 - 90 sec. jog/86 sec. rest
2. 6:06 - 90 sec. jog/78 sec. rest
3. 6:01 - 90 sec. jog/78 sec. rest
4. 6:08 - Done
Blake W. ran up there with me for most of these. It was nice having him up there. Linkous was also up in it along with Erock. I felt like I was able to respond to anything in this, just change gears whenever I felt like it. I love that feeling.
4 x 2k at the course. I like that we are doing longer stuff this late and on the course. Everyone has a big base and we don't really need to be getting much faster for conference, just nats.
1. 6:11 - 90 sec. jog/86 sec. rest
2. 6:06 - 90 sec. jog/78 sec. rest
3. 6:01 - 90 sec. jog/78 sec. rest
4. 6:08 - Done
Blake W. ran up there with me for most of these. It was nice having him up there. Linkous was also up in it along with Erock. I felt like I was able to respond to anything in this, just change gears whenever I felt like it. I love that feeling.
Saturday 10/16
AM: 10 miles (1:15:43). Trails at the house + Fire Tower
Ran down Crabtree-Cemetery and around the main loop. Then I went up to the Fire Tower and chilled for a while. It was a beautiful day.
Ran down Crabtree-Cemetery and around the main loop. Then I went up to the Fire Tower and chilled for a while. It was a beautiful day.
PM: 7 miles (53:00). Trails at the house + Fire Tower
Ran at the house again in the evening. Soaked in the pond after.
Ran at the house again in the evening. Soaked in the pond after.
Sunday 10/17
PM: 21 miles (2:40:39). Hangover
I went out to Hangover at 2 and ran about an hour twenty and then met the guys as they were running around the mile mark. I turned around with them and went out and back some more. Felt good most of the time. I was getting hungry near the end.
I went out to Hangover at 2 and ran about an hour twenty and then met the guys as they were running around the mile mark. I turned around with them and went out and back some more. Felt good most of the time. I was getting hungry near the end.
Total Miles: 128
Obviously a good week of training. This was my highest week ever and I feel pretty good about it, 20 x 400 was Monday and 4 x 2k Friday. I firmly believe that running more mileage strengthens my body and the only way I can mess it up now is if I drop my mileage to soon or too much.
Run On - WMO
running free is the way to be!
ReplyDelete