Isaac Teeples is the man to watch in Washington this cross country season. The Kamiakin (WA) High School junior developed into his team's No. 1 runner a year ago, helping the Braves qualify for Team Cross Country Nationals, where the Washington program finished 20th overall. While Teeples was the seventh non-senior across the finish line in 40th overall, he was just the second sophomore overall. Previous to the national championship (his second appearance overall), Teeples was fifth at Regionals and won his first WIAA Class 3A state cross country championship in November. He also produced a PR of 14:34.17 at leagues in October. With just a few returners back on Kamiakin's squad, Teeples will now be tasked with leading the Braves as a newly-minuted upperclassmen. Follow his four-week training blog for MileSplit below.
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Week 1 (August 17th - August 23rd)
Monday, August 17: Core + Tempo
I felt good, a nice easy morning with core and arm workouts to start my week off. Went paddle boarding on the river and swam all afternoon then did a light tempo that evening as it cooled off from 106 degrees. The run was good; we ran through a canyon and on to a canal all the way out then back starting the tempo and finishing through the canyon which is a team favorite.
Tuesday, August 18: 4 miles + core + resistance training on underwater treadmill + 16x cut-down timed repeats
Started out my day easy 4 miles. I was a little tired from a late night last night, and did the usual core work. In the afternoon, I went to an underwater treadmill workout for some resistance training. That night I did a timed repeat workout consisting of 16 repeats trying to get farther each time. I didn't feel amazing on this workout but it wasn't horrible and it also got dark as I was finishing so the last few were hard to see, as I started later to escape the heat.
Wednesday, August 19: Long easy run
Woke up and ran a nice longer run that felt decent with a solid pace throughout. I was sore from Tuesday night and stretched out better this morning before the post run workouts. Also went and made breakfast with some people on my team.
Thursday, August 20: Easy morning run + hill work & tempo
Ran a chill easy morning to lead up to a solid workout that evening. Did some small hill work which led into a hard tempo that I was super happy with afterwards. The run is called 'Jump Off Joe' and is a gravel road that leads up into a mountain that we run up for hills and then transition into a tempo back down as it flattens out -- personally it's my favorite run in the tri-cities.
Friday, August 21: Easy long run (9 miles)
Me and some friends woke up early and road tripped to Oregon and went white water rafting for the day. We came home and went on an easy 9-miler with a solid pace; we were all pretty thrashed from the river but it wasn't horrible.
Saturday, August 22: Easy long run (12 miles @ 6:40 pace) + pool workout
Easy early morning 12 miler at around 6:40 pace along the river. It was super nice out; the weather was perfect. After that my team headed to a pool workout. It was grindy but fun and then we just messed around after we finished. I felt great all week nothing was bothering me and i would say it was a good week for me.
Sunday, August 23: 6 miles
Sunday runs are my catch up mileage days so whatever i need to do to get my goal mileage for the week, I finish up on Sunday afternoons. This week I only had to do six miles and called it a week.
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