WEEKS

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  • 17
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  • 25
  • 26
  • 27

    • Week 1

  • Monday

  • Nov 25th, 2013

    • 5

  • TYPE:

    Easy

  • TIME:

    36:00

  • PACE:

    7:10

  • Strides:

    None

    • Notes:

    None

  • Tuesday

  • Nov 26th, 2013

    • 5

  • TYPE:

    Easy

  • TIME:

    34:57

  • PACE:

    6:59

  • STRIDES:

    None

    • Notes:

    None

  • Wednesday

  • Nov 27th, 2013

    • 8

  • TYPE:

    Easy

  • TIME:

    54:40

  • PACE:

    6:50

  • STRIDES:

    None

    • Notes:

    Hit the trails with some friends.

  • Thursday

  • Nov 28th, 2013

    • 10

  • TYPE:

    Long

  • TIME:

  • PACE:

  • STRIDES:

    None

    • Notes:

    None

  • Friday

  • Nov 29th, 2013

    • 6

  • TYPE:

    Easy

  • TIME:

    40:47

  • PACE:

    6:47

  • STRIDES:

    6 x 150m

    • Notes:

    None

  • Saturday

  • Nov 30th, 2013

    • 13

  • TYPE:

    XL

  • TIME:

    1:28:50

  • PACE:

    6:50

  • STRIDES:

    None

    • Notes:

    None

  • Sunday

  • Dec 1st, 2013

    • 5

  • TYPE:

    Easy

  • TIME:

  • PACE:

  • STRIDES:

    None

    • Notes:

    None

  • Weekly Roundup

    • 52

  • 60%

    • Notes:

    Monday and Tuesday my left shin was bothering me but didn't for the rest of the week, although my left hamstring has been really right lately. I forgot about strides so I only got one set in this week which I did on Friday (6 x 150m).

    Week 2

  • Monday

  • Dec 2nd, 2013

    • 6

  • TYPE:

    Easy

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Last run in Florida, it may be winter, but it was still damn hot outside.

  • Tuesday

  • Dec 3rd, 2013

    • 5

  • TYPE:

    Easy

  • TIME:

  • PACE:

  • STRIDES:

    4 x 200m

    • Notes:

    None

  • Wednesday

  • Dec 4th, 2013

    • 11

  • TYPE:

    Long

  • TIME:

    1:14:15

  • PACE:

    6:45

  • STRIDES:

    None

    • Notes:

    None

  • Thursday

  • Dec 5th, 2013

    • 8

  • TYPE:

    Easy

  • TIME:

  • PACE:

  • STRIDES:

    6 x 150m

    • Notes:

    The arches of my feet were really sore after this run, I think it's just because my shoes are getting worn.

  • Friday

  • Dec 6th, 2013

    • 7

  • TYPE:

    Easy

  • TIME:

    50:51

  • PACE:

    7:15

  • STRIDES:

    None

    • Notes:

    None

  • Saturday

  • Dec 7th, 2013

    • 13

  • TYPE:

    XL

  • TIME:

    1:29:06

  • PACE:

    6:36

  • STRIDES:

    None

    • Notes:

    None

  • Sunday

  • Dec 1st, 2013

    • 7.5

  • TYPE:

    Easy

  • TIME:

    51:20

  • PACE:

    6:50

  • STRIDES:

    None

    • Notes:

    None

  • Weekly Roundup

    • 58

  • 65%

    • Notes:

    None

    Week 3

  • Monday

  • Dec 9th, 2013

    • 9

  • TYPE:

    Easy

  • TIME:

    1:03:00

  • PACE:

    7:00

  • Strides:

    None

    • Notes:

    None

  • Tuesday

  • Dec 10th, 2013

    • 7.5

  • TYPE:

    Easy

  • TIME:

    51:40

  • PACE:

    6:53

  • Strides:

    None

    • Notes:

    None

  • Wednesday

  • Dec 11th, 2013

    • 11

  • TYPE:

    L

  • TIME:

    1:18:03

  • PACE:

    7:05

  • Strides:

    6 x 150m

    • Notes:

    None

  • Thursday

  • Dec 12th, 2013

    • 8.5

  • TYPE:

    Easy

  • TIME:

    1:00:41

  • PACE:

    7:08

  • Strides:

    None

    • Notes:

    None

  • Friday

  • Dec 13th, 2013

    • 7

  • TYPE:

    Easy

  • TIME:

  • PACE:

    6:52

  • Strides:

    4 x 200m

    • Notes:

    None

  • Saturday

  • Dec 14th, 2013

    • 15

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Stomach was killing me, I felt horrible the rest of the day.

  • Sunday

  • Dec 15th, 2013

    • 7

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Weekly Roundup

    • 65

  • 72%

    • Notes:

    None

    Week 4

  • Monday

  • Dec 16th, 2013

    • 11

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Got a solid run in with Emanuel

  • Tuesday

  • Dec 17th, 2013

    • 9

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    7 x 200m

    • Notes:

    Ran with Emanuel again, we incorporated the strides into our run after 5 miles.

  • Wednesday

  • Dec 18th, 2013

    • 15

  • TYPE:

    XL

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Decided to do my XL today rather than the cut down because that'll be easier for me to do when I'm down in Florida.

  • Thursday

  • Dec 19th, 2013

    • 10

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    4 x 200m

    • Notes:

    Nice recovery in with Emanuel, but we were running around 6:50 to 7 min pace so I guess it wasn't much of a recovery. Felt nice and chill though.

  • Friday

  • Dec 20th, 2013

    • 7.5

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    8 x 100m

    • Notes:

    None

  • Saturday

  • Dec 21st, 2013

    • 13

  • TYPE:

    Cut down

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Pretty bad run. It started off well, but when down hill about half way through. I was a bit excited in the beginning and ran the first 2 miles at 6:40 pace then dropped down to moderate pace. The first mile of the moderate pace was a 5:45 pace but I felt like I was maybe getting ahead of myself so I slowed to about 5:55. After the moderate pace my body pretty much shut down. I kicked into tempo pace for maybe half a mile, but then felt like I could hardly move, my calves we extremely stiff and my feet were really sore. I only completed one mile at tempo, although it ended up being a 6 flat mile. I was 4 miles away from home so I had to jog the rest back. The run went: E 2 mi // M 6 mi // T 1 mi // ER 4 mi

  • Sunday

  • Dec 22nd, 2013

    • 6.5

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Weekly Roundup

    • 72

  • 80%

    • Notes:

    None

    Week 5

  • Monday

  • Dec 23rd, 2013

    • 8

  • TYPE:

    E

  • TIME:

  • PACE:

    7:05

  • Strides:

    None

    • Notes:

    None

  • Tuesday

  • Dec 24th, 2013

    • 10

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    8 x 100m

    • Notes:

    None

  • Wednesday

  • Dec 25th, 2013

    • 13

  • TYPE:

    MLC

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    E 2 mi // EM 2 mi // M 5 mi // T 2 mi // ER 2 mi

    Basically skipped right over EM pace and went straight to Moderate for 7 miles, which averaged around 5:50 pace. The tempo got a little fast though: 5:32 then 5:27.

  • Thursday

  • Dec 26th, 2013

    • 9

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    2 x 800m

    • Notes:

    None

  • Friday

  • Dec 27th, 2013

    • 10

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    6 x 150m

    • Notes:

    None

  • Saturday

  • Dec 28st, 2013

    • 16

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Sunday

  • Dec 29th, 2013

    • 11

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Weekly Roundup

    • 77

  • 85%

    • Notes:

    None

    Week 6

  • Monday

  • Dec 30th, 2013

    • 12

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Today was probably the only day that I switched up my route and it was pretty nice. Where I was at in Florida doesn't give me very many options for exciting runs.

  • Tuesday

  • Dec 31st, 2013

    • 8

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    8 x 100m

    • Notes:

    None

  • Wednesday

  • Jan 1st, 2014

    • 11

  • TYPE:

    MLC

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    E 2 mi // M 5 mi // T 2 mi // ER 2 mi

    Probably not as long as you'd expect and not as long as I would have liked to have gone, but I was in crunch time and this was as much as I could get in. Moderate pace was around 5:45 - 5:50 pace, and for Tempo I ran 5:35 pace.

  • Thursday

  • Jan 2nd, 2014

    • 9

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    2 x 800m

    • Notes:

    None

  • Friday

  • Jan 3rd, 2014

    • 0

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    • Notes:

    I was extremely sick so I wasn't able to run at all, I believe I had food poisoning or something similar.

  • Saturday

  • Jan 4th, 2014

    • 11

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    We held a captains practice at Forsyth. Ace, Austin, Boston, J Gold, Emanuel, and I were all there but I ended up just running with Emanuel because no one else was going that far.

  • Sunday

  • Jan 5th, 2014

    • 17

  • TYPE:

    XL

  • TIME:

    1:56:35

  • PACE:

    6:50

  • Strides:

    None

    • Notes:

    Ran most of this with Emanuel, Ace, and Boston, but by the end it was just Emanuel and I. The pace was probably faster than 6:50 because Emanuel and I were running 6:35 pace by the end of the run. Solid run, just tiring.

  • Weekly Roundup

    • 68

  • 85%

    • Notes:

    Last week I ran more than I was supposed to so by the end of this week I would have ran two weeks at 77 miles, but I wasn't able to run one day so this week ended up being a little short. I know I wouldn't have had a problem getting that run in though so next week I'm going to continue on with the prescribed mileage which is 81 miles.

    Week 7

  • Monday

  • Jan 6th, 2014

    • 11

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Great to be back training with the team!

  • Tuesday

  • Jan 7th, 2014

    • 11

  • TYPE:

    E

  • TIME:

  • PACE:

    6:45

  • Strides:

    6 x 150m

    • Notes:

    Let us remember the day Savannah froze over. Any way, I went with Emanuel this morning to do the Bonaventure loop. It was a good run, just super cold.

  • Wednesday

  • Jan 8th, 2014

    • 12

  • TYPE:

    MLC

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    E 2mi // EM 1 mi // M 6 mi // T 1 mi // ER 2 mi

    I wasn't liking the idea of an out and back but Jon wanted to so I went with it, any way him, Ace, and I went out at about 6:40 pace. Had to stop to let Ace hide his sweatshirt 1.5 miles in, once we hit 2 miles and shifted to EM I knew immediately that they picked it up a little too much so I ended up fading back a bit. Once we got to the bridge at Victory, they cut across but I didn't want to stop because the Moderate portion had just began so I turned around there while they were still in front of me. I continued on running 5:50's for 6 miles total, and once I started my tempo I knew I was only going to get 1 mile in (I was shooting for 2 miles). I completed the tempo at 5:35 pace. Overall the run was good, but I've had better cut downs the past times.

  • Thursday

  • Jan 9th, 2014

    • 10

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Got just over 10 miles in with Jon and Emanuel. It was a splendid run!

  • Friday

  • Jan 10th, 2014

    • 11

  • TYPE:

    Tempo

  • TIME:

  • PACE:

    5:35

  • Strides:

    None

    • Notes:

    E 3 mi // T 6 mi // ER 2 mi

    Started with Jon and Ace, but after the first mile Jon decided to pick it up and Ace and I hung back. My pace for the 4 loops went 5:40 pace // 5:35 pace // 5:30 pace // 5:35 pace

  • Saturday

  • Jan 11th, 2014

    • 11

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Ran with Emanuel and Dillon, we were all feeling pretty beat and took the run pretty easy.

  • Sunday

  • Jan 12th, 2014

    • 16

  • TYPE:

    XL

  • TIME:

    1:41:55

  • PACE:

    6:22

  • Strides:

    None

    • Notes:

    Up until the bridge it was Jon, Ben, Emanuel, Seb, Boston, and myself but after that Boston fell off and Jon and Ben were already up ahead. We were already running 6:25 pace around this time so I was super impressed with Seb. Emanuel went to catch up with Jon and Ben and I stayed back with Seb until Price and Anderson where we went opposite ways. I caught back up with the other guys but by that point I wasn't feeling great, although I stuck it out until we got back to Daffin and Emanuel and I turned back around. I cut around 16 miles and just walked the rest home, which I needed because that allowed me to get some dynamics in as well. I felt decent, not bad but not good.

  • Weekly Roundup

    • 82

  • 90%

    • Notes:

    None

    Week 8

  • Monday

  • Jan 13th, 2014

    • 10

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    Went straight to Daffin from Forsyth because the macho crew was running around Forsyth and I didn't want to dodge them. Good group for the first loop around Daffin though, it was Seb, Ace, Austin (I think), Jon, J Gold, Emanuel, and myself. J Gold got into a crazy story within the first loop as expected, but once we hit the second loop it was just Emanuel and I again and I probably ended at just over 10 miles.

  • Tuesday

  • Jan 14th, 2014

    • 10.5

  • TYPE:

    EM

  • TIME:

  • PACE:

  • Strides:

    8 x 150m

    • Notes:

    None

  • Wednesday

  • Jan 15th, 2014

    • 12

  • TYPE:

    MLC

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    3k Moderate // 10k Tempo

    Emanuel likely has the paces, but I believe the tempo was at 5:35 pace. I felt pretty good, my calves were tight towards the end and you could notice that I was getting tired, but I finished rather strong.

  • Thursday

  • Jan 16th, 2014

    • 9.5

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Friday

  • Jan 17th, 2014

    • 14

  • TYPE:

    HMRP

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    12 x 1k

    I really needed this workout, it went super good. In the beginning we were running around 3:20-3:24 per km, but we mostly averaged under 3:20 the entire time. Emanuel most likely has the exact splits from his Garmin.

  • Saturday

  • Jan 18th, 2014

    • 10

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Sunday

  • Jan 19th, 2014

    • 15

  • TYPE:

    XL

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    The run was decent, nothing crazy, but I certainly didn't feel the best.

  • Weekly Roundup

    • 81

  • 90%

    • Notes:

    None

    Week 9

  • Monday

  • Jan 20th, 2014

    • 10

  • TYPE:

    ER

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Tuesday

  • Jan 21st, 2014

    • 9

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Wednesday

  • Jan 22nd, 2014

    • 14

  • TYPE:

    HMRP

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    4 x 2mi // The first three went great, averaging about 3:20-3:22 per km, but the last one I fell off a bit. My stomach was bothering me the whole time so it was a bit difficult to stay motivated.

  • Thursday

  • Jan 23rd, 2014

    • 0

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Friday

  • Jan 24th, 2014

    • 0

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Saturday

  • Jan 25th, 2014

    • 0

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Sunday

  • Jan 26th, 2014

    • 0

  • TYPE:

  • TIME:

  • PACE:

  • Strides:

    None

    • Notes:

    None

  • Weekly Roundup

    • 77

  • 85%

    • Notes:

    None