Week 1: 8/11-8/18
8/11/20 - Hilly Broken Tempo
This is a signature workout we have been doing on a hilly almost K loop. We did 30 minutes on this loop with two on-zones and two off-zones. The pace varied due to uphills and downhills -- the on-zone was from 5:20-4:30 pace and the offs varied from 7:00-6:15. Each lap was about 44 feet of elevation gain and this totaled out to 441 feet of elevation gain. Workout distance was 5.65 miles at 5:33 avg pace with a 0.9 warm-up and 1.15 mile cool down. Then a few hours later, we completed an easy shakeout from my house and went 2.65 miles at 7:43 pace. ~10.3 miles total for today; I am a little tired upping my mileage.
8/12/20 - Easy Run
We did medicine ball drills: explosive throws, side throws, and lunges. Then had a nice and easy run trying to get on mainly soft surfaces on the small dirt loops we have around our school. This was around 7:10 pace. I just talked with the team and had some fun on the run and made sure it was nice and easy with a little bit of a pick up at the end -- 150 meter accelerations with my teammate. I ended up doing five miles with 50m @70% 50m @80% 50m @90% effort total was 6.58
8/13/20 - Moderate run w/ pick-up
Before the run we did hurdle drills and core with some easy dynamic stretching -- we also had a little Bible story from our coach before the run. It was just a fun tidbit. I ran 2.4 miles to a grass field and took about a 10-second break (just enough to take your shirt off). It even starts to feel warm in Alaska when you're running. Then we did 10 minutes at 4:54 pace on grass loops -- not too hard, and it was just a little aerobic before our time trial tomorrow. Then we ran 2.4 miles back with a little extra on the grass. The total mileage was 7 miles.
8/14/20 - Time Trial
A little bit of a time trial today. We did a 1.3-mile warm-up and had a 3K time trial. Then we had an 8-mile run for the cool down and mileage. We were at 6:23 pace for the 8 miles and 8:51 for the 3K. Then coach tried to add a thing to learn a day and today he talked about Waiting on God and letting your heart be strong. He tried to correlate the verse with running; ultimately, he wants us to stay motivated this year. Wait on the LORD: be of good courage, and he shall strengthen thine heart: wait, I say, on the LORD. The total today was about 11 miles. It was a little tiring.
8/15/20 - Recovery
Had a lake day. Kind of just chilled out and hung out on the lake and recovered.
8/16/20 - Long Run
I had a long run with my teammate Josh. We just did an easy cut down -- it was a hilly run. It was a mix of trail and road. We went from roughly 7:30 to 5:47 pace and the total was 12.15 miles in about 1:20 -- 6:35 was the average pace. This is one of our harder long runs. Still was still a little sore from Friday, but that went away after the first few miles.
8/17/20 - Moderate Run
This was a more moderate run. We did 10 miles with about four miles on trails, bike paths and sidewalks. This was a relatively flat run with only about 300 feet of elevation gain. It was a pretty easy low heart rate effort and then we finished off the run with 6x 150 accelerations and core.
8/18/20 - Hill Repeats
Today was hill repeats up a gravel mountain road not too far from our school. We did a mile warm-up. The total elevation gain was 1,308 feet for the workout. We did one mile at 5:17 pace with 143 feet of elevation gain. This was the easiest mile. We had a 2:30 rest, then went 0.25 up at 6:03 pace -- gaining 108 feet -- then jogged back down and had a total of 5 minutes rest. After the 0.25, the next mile was much steeper as we gained 427 feet of elevation -- this was by far the hardest mile.
