Week 6- July 18th- 24th
Monday, July 18th-
AM- Run today was to go from our main campus to our Freshman/Sophomore campus and back. I love this run as it is literally just a straight asphalt trail for 3.5 miles out, and 3.5 miles back. Not a lot of kids on the team like this one, but I always give this one a hard effort, because I've seen myself improve a lot on this very run in the past. Added on a little at the end to end up with 7.5 miles at 6:10 pace, followed by 5x150 Strides, 400m barefoot, and Hurdle Mobility. 7.5 miles.
PM- Ran a harder run this afternoon, I got out quite late which actually made the weather perfect. Did 6.5 miles with the middle 4 around 5:30 pace. Ended up at 6:00 pace. Core afterward. 6.5 miles, 14 on the day.
Tuesday, July 19th-
AM- Today was our annual team canoe trip. Beforehand, we got a surprise of a hill workout. This time it was 14 reps of the same 325m hill. I gauged myself by trying to go at what I thought was cross country effort up, and jogging back down. It's hard to quantify effort on a hill workout, but I thought I had a great workout this morning. 7 miles.
Wednesday, July 20th-
AM- Very easy recovery run today with a lot of teammates. For these types of runs, I don't even wear a watch so I can just focus on recovery and having fun. It probably ended up at around 6.5 miles at 7:00-7:15 pace. Pull-ups and Core afterward. 6.5 miles.
Thursday, July 21st-
AM- Today was a 40 minute run on the canal trail, and then 10-20 minutes on the mountain biking trails as a cooldown. I used this a long tempo, which I'm generally not very good at. I got in a bit over 7 miles in 40 minutes, ending up at 5:35 pace, which was a great result for me considering the heat index was in the high 80s. Really easy running afterward. Pull-ups afterward. 10 miles.
Friday, July 22nd-
AM- Another campus run today. Got in 7.5 miles at 6:15 pace, with 6x150 Strides, Barefoot 400, and Core afterward. Was actually able to do core with our team's top short sprinter, Colin Marchio, afterward, which was a unique but pretty cool experience. It's not everyday a cross country guy and a 100m guy get to work together on something. 7.5 miles.
PM- Doubled back in the PM with another run on the farm roads. 7 miles in about 6:30 pace. 7 Miles, 14.5 on the day.
Saturday, July 23rd- OFF, pull-ups.
Sunday, July 24th-
AM- Long run this morning. I didn't hype it up or really prepare for it like I usually do, but it went well nonetheless. Got on the trail around 6 am to avoid the heat, and went out 7 and back 7. Ended up with a little over 14 miles in 6:25 pace. 14 miles.
AM2- Short shakeout afterward to get the lactic acid out of the legs to prepare for another big week. Another run that I put in the "unspeakably slow" category, its only purpose is for recovery, so I don't even bother geeking out about the time or distance. It was probably 3 miles. 17 on the day.
69 Miles. This was another solid week, with some great efforts mixed in. Hitting good mileage with a day off in the middle is a confidence booster going into the next 3 weeks, which will be my highest mileage, probably all the way until the summer before my Freshman year in college. Overall, the summer has been incredible to me and running has been equally fulfilling. I'm excited to keep the ball rolling throughout the rest of the summer!
