Jon Davis main competition this season may be the lead truck (Colin Boyle photo)
The top overall cross country runner will more than likely be a face that Illinois fans know and recognize. And if it does, expect the name Jon Davis to pop up. The Oakwood senior is ready for an outstanding final season. Davis has been training at full throttle over the past month in anticipation for Fall 2015. Davis took a moment out of his very business running schedule to share his progress.
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Week 3: 7/13-7/19
Overview: I traveled to Sioux Falls, South Dakota to visit my mom on Sunday and will stay for four weeks so all these runs this week were done at Sertoma Park in Sioux Falls which is a shaded limestone path that has a few open prairies and hills. All runs done this week were solo which is typical for me.
Monday: 7.0 mile long run (47:16), Gym Work (legs, core-ab circuit)
Tuesday: 4.00 miles (26:59), Gym Work (plyometric, core-back routine)
Wednesday: 5.00 miles (34:41), Gym Work (upper body, core-ab circuit), Evening spin class 45 minutes
Thursday: 5.00 miles (34:13), Gym Work (hip flexibility/strength, core-pedestal routine)
Friday: 4.00 miles (27:12), Gym Work (legs, core-ab circuit) Evening spin class 45 minutes
Saturday: 5.00 miles (34:35), Gym Work (plyometric, core-ab circuit)
Sunday: 3.00 miles (20:07)
Weekly Mileage: 33.0 Miles
Weekly Training Insight: Typically during the summer I build my mileage slowly and peak around October which will be 60 miles a week. I don’t like to rush things in the beginning of the season/summer because I have a (hopefully) 24 week long season by deciding to run Footlocker and Nike Cross Nationals this year. Post season races will be the ultimate goal this season. During the state meet I may run around 45 miles that week. The two spin classes I attended were not part of my training. I was just curious.
Winning state is paramount of course, but Davis will be locked in on the national scene (Lisa McArthur)
Week 4: 7/20-7/26
Overview: This week I continued to increase my mileage. Monday-Wednesday’s runs were done at Sertoma Park. The rest of the week I ran at Spencer Park which is also in Sioux Falls. For the most part it is a bike path that follows the Big Sioux River but casually veers off onto a beaten down grass path. All runs done this week were also solo.
Monday: 8.00 mile long run (55:36), Gym Work (legs, core ab-circuit)
Tuesday: 5.00 miles (34:43), Gym Work (plyometric, core-back routine)
Wednesday: 6.00 miles (41:19), Gym Work (upper body, core-ab circuit)
Thursday: 6.00 miles (40:20), Gym Work (hip flexibility/strength, core-pedestal routine)
Friday: 5.00 miles (33:20), Gym Work (legs, core ab-circuit)
Saturday: 5.50 miles (37:42), Gym Work (plyometric, core- ab circuit)
Sunday: day off
Weekly Mileage: 35.5 Miles
Weekly Training Insight: When I reach my peak mileage this season I will start to shorten my strength training regimen and continue to slowly decrease it throughout the remainder of the season. One of the main reasons for this amount of strength training is to prevent injuries from occurring and avoid the scenario similar to last track season. Around the mid-March last track season, I strained my soleus pretty bad which shut me down for 4 ½ weeks and stalled my progress throughout the track season.
Week 5: 7/27-8/2
Overview: All runs were done solo this week and ran along the Big Sioux River bike path which is the same bike path that goes through Spencer Park. I decided to start further up river because I’d be closer to the fitness center where I do strength training. The weather has been really hot recently but I do my runs mostly in the morning when it is cooler but more humid. I also did my first tempo run of the season on Wednesday. I would have liked to run it faster, but it is still very early.
Monday: 9.00 miles (61:56), Gym Work (legs, core-ab circuit)
Tuesday: 5.00 miles (33:51), Gym Work (plyometric, core-back routine)
Wednesday: 6.00 miles (40:13, 2 mile tempo: 5:57, 6:00), Gym Work (upper body, core-ab circuit)
Thursday: 5.00 miles (34:22), Gym Work (hip flexibility/strength)
Friday: 5.00 miles (33:45), Gym Work (legs, core-ab circuit)
Saturday: 7.00 miles (47:25), Gym Work (plyometric, core-ab circuit)
Sunday: 3.00 miles easy run (20:57)
Weekly Mileage: 40.0 Miles
Weekly Training Insight: As the season progresses, I will begin to run the last 1-2 miles of my long run around 6:00 mile pace or faster. Mid-season I will run most of my runs around 6:25-6:40 pace depending on feel. My tempo runs will be run around 5:20-5:30.