Week 5- July 11th- 17th
Monday, July 11th-
AM- This morning coach gave us a 5 mile run with a hard mile tacked on at the end. It was meant to be tempo pace, but I got a little carried away. Did the run around 6:30 pace, then ran 4:52 for the track mile, which felt very smooth. Pull-ups and Core afterward. 6.5 miles
PM- Every summer we have a series of meets, with the last one being on our home cross country course. I warmed up 3 miles, then did a 5k tempo around 5:20 pace. The real feel at the time of the workout was 95 degrees, so the times were arbitrary and I was focused on running off of feel. 1.5 cool-down. 7.5 miles, 14 on the day.
Tuesday, July 12th-
AM- Most Tuesdays, the team meets at Channahon Community Park to run on the I&M Canal trail. Today was 60 minutes, which I did in 6:20 pace. Core afterward. 9.50 miles.
PM- Out and back tonight on the farm roads again, this time with some huge hills in the middle of the route. Did this in a relaxed 6:40 pace. 6 miles, 15.50 on the day.
Wednesday, July 13th-
AM- Back at the high school today for a 5.5 mile run. We got hit very hard by the rain 2 miles in, but myself and some teammates finished up together at 6:15 pace. 5x150 Strides afterward. 5.5 miles.
PM- Attacked some hills in the PM. Was faced with the decision to either run in a thunderstorm, or run 2 hours after destroying mini corndogs and a turtle sundae. I picked the latter of the two. I'm sure you can imagine how it went. The workout was 10 reps of a 225m hill at cross country effort. Aside from the ridiculous pre-workout fueling, the workout went well. 8 miles, 13.5 on the day.
Thursday, July 14th-
AM- Thursday is similar to Tuesday, we meet at the I&M Canal, and it's usually a longer run. Today was another 60 minutes, and I decided to hammer this one. I finished up with a little over 10 miles in 5:55 pace. 10 miles. Pull-ups and Core afterward.
Friday, July 15th-
AM- Medium length recovery run in the morning, ended up with 7 miles around 6:30 pace. Pull-ups, 5x150 Strides, and Hurdle Mobility afterward. 7 miles.
PM- Doubled with a Minooka alum. We ran off feel until we felt like turning around. Numbers ended up at 6.5 miles at 6:40 pace. 13.5 on the day.
Saturday, July 16th-
AM- Got a relaxed long run in today, got 13 miles in a little under 6:40 pace. Relaxed on the way out, and on the way back did a minute of hard running at the start of each mile. 13 on the day.
Sunday, July 17th-
AM- After watching some good Olympic Trials races, got in a relaxed 30 minute run. 4.5 miles around 7:00 pace. 4.5 miles
This week went very well. Had some good efforts along the way to hitting my highest mileage week ever, by far. I've been building up to this point for a while now, so I have to constantly remind myself that the consistency is key. 84 miles.
