Week 4-- July 4th- 10th
This summer I'm focusing a lot on building up methodically, as I've had some injury problems in past cross country seasons. I'm clean into my 4th week now, and this is about the time I start hitting some harder efforts and focusing on maintaining mileage.
Monday, July 4th-
AM- Solo easy run today after a long effort yesterday, did a little under 5 miles at 6:40 pace. Afterwards did 4 minutes of 30 seconds stride, 30 seconds jog. Stretching, Pull-ups, and Core afterward. 5 miles.
PM- Planned a 5x mile with 60 seconds rest workout this afternoon. 2 mile warm-up, with 100m strides descending from 20 to 15 seconds. Dynamics, then got into it. Averaged 5:11 on 60 seconds rest, which I thought was good for me at this point in the year. May have hammered a little harder than I needed to, but sometimes it's good to get excited. 1 mile cooldown and hurdle mobility afterward, while watching the fireworks. 9 miles. 14 on the day.
Tuesday, July 5th-
AM- Relaxed quite a bit this morning and ran 5 miles with teammates around 6:30-6:40 pace. Hurdle Mobilityand Stretching afterward. 5 miles.
PM- 9 mile bike.
Wednesday, July 6th-
AM- Coach Gummerson and I planned a day off running for me here. Swam 1600 yards, and did Pull-ups + Core. 0 miles.
Thursday, July 7th-
AM- Ran 6 miles at an unspeakably slow pace today, Core afterward. 6 miles.
Friday, July 8th-
AM- Coach assigned us an introductory hill workout today. This wasn't meant to be a gut buster, but rather an easy introduction to the pain train that, later in the season, is hill workouts. The workout is 6 hills on a stretch about 325 meters long with a pretty steep grade, jog back down for recovery. Jordan Freese and myself ran this together. I thought I was in the clear after dropping him on #5, but he returned the favor by embarassing me on the last one. 5 miles.
PM- Easy night miles, out and back on the farm roads. Ran about 7.5 miles at 6:40 pace, Pull-ups and Core afterward. 7.5 miles. 12.5 miles on the day.
Saturday, July 9th-
AM- Long run today on the I&M Canal trail, ran the first mile in 7 minutes, then the rest in the low 6s. Ended up with a little over 11 at 6:30 pace. Pull-ups and Core afterward. 11 miles.
Sunday, July 10th-
AM- Sunday is a day that I do what I feel needed. Sometimes, that's a longer easy run, other times a faster day. This morning was 5.5 miles at 6:30 pace. 5.5 miles.
PM- At night did 2 miles warm-up, then 1 mile on the track of 100 stride, 100 jog, then after the first mile, 400 jog. Then 200 stride, 200 jog. Finished the night out with a 2 mile cool down and Hurdle Mobility. 6.5 miles. 12 miles on the day.
60 miles. This week was intended to be a cutback week. The weeks before this were higher mileage, and the week after this is planned to be high mileage. The whole week went pretty well, and I'm feeling recovered and ready to attack a big next seven days.
