Week in Training: August 31st -- September 6th

August 31st: 3.75 Miles in 28:48 - EZ

September 1st:

1.62 Mile WU

5x1K @ 5K Pace w/ 3 minute jog:

3:48, 4:00, 4:05, 4:02, 3:58

1 Mile CD

September 2nd:

AM: 2 Miles in 17:12 - R

PM: 1.3 Mile WU

3xMile Cruise Intervals w/ 1 minute rest:

6:31, 6:37, 6:30

2 Mile CD

September 3rd:

AM: 2.5 Miles in 21:29 - R

PM: 4 Miles in 30:13 - EZ

September 4th: 3 Miles in 25:29 - R

September 5th:

1 Mile WU

Structured Fartlek:

3x2 minutes w/ 1 minute recovery jog

4x1 minute w/ 30 second recovery jog

8x30 seconds w/ 30 second recovery jog

1 Mile CD

September 6th: 10 miles in 1:24:22 - LR

Total Mileage: 43.5 Miles

Alas, I finally had an opportunity to run in weather cooler than 80 degrees and with less than 50% humidity. I was in CT for a weekend stint and had my 10 mile long run in 55 degree weather. Anyway, I raised my mileage again this week before I have to taper for my string of meets coming up soon. The intervals this week were changed up as we start to practice more race-pace running.

Week in Training: August 24th - August 30th

August 24th: 5 Miles in 38:53 - EZ

August 25th:

1 Mile WU

5x400m @ 5K Pace w/ 400m Recovery:

85, 90, 88, 88, 88

6x200m @ 5K Pace w/ 200m Recovery:

45, 45, 42, 43, 42, 40

1 Mile CD

August 26th:

AM: 2 Miles in 17:38 - R

PM: 3 Miles in 23:07 - EZ

August 27th:

AM: 2 Miles in 17:09 - R

PM: 1 Mile WU

4x200m @ 5K Pace w/ 200m Recovery:

43, 41, 41, 42

6x400m @ 5K Pace w/ 400m Recovery:

87, 86, 88, 88, 86, 78

1 Mile CD

August 28th: 3 Miles in 24:50 - EZ

August 29th:

1.7 Mile WU

5K XC Race - 20:31

0.5 Mile CD

August 30th: 10 Miles in 1:23:13 - LR

Total Mileage: 42.6 Miles

Best week of running in recent memory. Broke new ground and accomplished some new things this week while my first week of high school took place. It was a new mileage PR for myself, including two great speed workouts. I also dipped my feet in an authentic XC race, running a PR for a XC 5K at a preseason meet. All in all, nothing to complain about after yet another solid week of training.

Week in Training: August 17th -- August 23rd

Monday:

Midnight: Mile to kick off XC - EZ

AM: 2.5 in 19:36 - EZ

PM: 2 in 15:33 - EZ

Tuesday:

1 Mile WU

5x400m @ 5K Pace w/ 400m Recovery:

96, 95, 98, 104, 101

6x200m @ 5K Pace w/ 200m Recovery:

49, 49, 50, 48, 46, 43

1 Mile CD

Wednesday:

1 Mile WU

3 Miles in 21:20 - PR

1 Mile CD

Thursday:

AM: 1 Mile WU

4x200m @ 5K Pace w/ 200m Recovery:

44, 45, 44, 44

6x400m @ 5K Pace w/ 400m Recovery:

94, 90, 89, 91, 89, 83

1 Mile CD

PM: 2 Miles in 14:57 - EZ

Friday:

1.2 Mile WU

5K in 21:53 - T

1.2 Mile CD

Saturday:

3 Miles in 25:20 - EZ

Sunday:

6.75 Miles in 55:38 - EZ

Total Mileage: 40. 2 Miles

Team practice was full swing this week and I got a good week of training in the sweltering heat and humidity of Florida. Speed work wise, I'm starting to get the wheels turning like they used to. Tuesday was a mediocre session on the grass but I redeemed myself in the 400s on Thursday which were on a cross country loop. Mileage wise, I took a down week before building a bit back up. The countdown to the first official meet of the season, the Katie Caples Invitational on September 19th, starts now!

Week in Training: August 10th -- August 16th

August 10th:

1.25 Mile WU

5 Miles in 40:28 - EZ

1.25 Mile CD

August 11th:

1.5 Mile WU

5x400m @ 5K Pace w/ 400m Recovery:

1:31, 1:39, 1:37, 1:37, 1:38

6x200m @ 5K Pace w/ 200m Recovery:

0:46, 0:48, 0:47, 0:48, 0:47, 0:47

1.5 Mile CD

August 12th:

3.6 Miles in 32:20 - R

August 13th:

AM: 2 Miles in 15:47 - EZ

PM: 1 Mile WU

4x200m @ 5K Pace w/ 200m Recovery:

0:44, 0:46, 0:47, 0:45

6x400m @ 5K Pace w/ 400m Recovery:

1:30, 1:33, 1:33, 1:33, 1:32, 1:33

1 Mile CD

August 14th:

4 Miles in 35:56 - R

August 15th:

1.5 Mile WU

5K Cross Country Race

22:02 - T

August 16th:

6.5 Miles in 54:40 - EZ

Total Mileage: 41.2 Miles

Felt good this week and was able to get some decent runs in. I wanted to capitalize more on the CC 5K but the race was an absolute mess and there was mud everywhere. Hopefully I'll have no trouble upping the mileage a bit next week.

Week in Training: August 3rd -- August 9th

You know I race frequently, but racing is just one of many facets in my running. So here's a sort of behind the scenes blog that delves into my weekly training and, who knows, maybe you'll learn a thing or two about the simple training principles I enforce into my everyday training.

August 3rd:

1.25 Mile WU

2.75 Miles in 23:10 - EZ*

0.5 Mile CD

August 4th:

AM: 1 Mile WU

6x800m @ 5K Pace w/ 1 min rest*

3:05, 3:08, 3:10, 3:10, 3:05, 3:00

Done on trails

PM: 3 Miles in 24:21 - EZ

Done on golf course

August 5th:

0.5 Mile WU

3 Miles in 24:21 - EZ*

August 6th:

2.3 Mile WU

3K XC Race in 11:32*

0.5 Mile CD

August 7th:

3 Miles in 24:45 - EZ

August 8th:

1.5 Mile WU

Tour de Pain 5K in 19:49 - Florida PR

August 9th:

AM: 7 Miles in 1:02:17 - LR

PM: 2.5 Miles in 19:07 - EZ

Total Mileage: 37.2 Miles

Asterisk* denotes Princeton XC Camp

Decent week overall. Still trying to adapt to the heat and slow my training paces down. Mileage progression is on track for 45 MPW by the end of August.