9/17/14

3 mi Warm up

6 mi Tempo

1 - 5:39

2 - 5:39

3 - 5:39

4 - 5:36

5 - 5:36

6 - 5:30

3 mi Cool down

9/17/2014 - 1 note

9/1/14 — 12

9/2/14 — 12 (6 mi tempo)

9/3/14 — 11

9/4/14 — 11 (7 x 100)

9/5/14 — 13 (8km Race)

9/6/14 — 11

9/7/14 — 16

Total — 86 mi

9/8/14 — 12

9/9/14 — 12

9/10/14 — 12 (12km tempo)

9/11/14 — 12

9/12/14 — 12 (8 x 1km)

9/13/14 — 11

9/14/14 — 18

Total — 89 mi

This past week is the most amount of mileage I’ve ran and I feel quite comfortable at the moment which is pretty surprising considering how demanding my workouts were. I’ve been in the ice bath just about everyday trying to make sure that I’m recovering from all of my runs even though I haven’t really been sore or tired — it’s more of a precaution. This week I’ll be hitting 90 miles, so basically the same thing as last week. From there my mileage will slowly decrease as I begin to work more on my leg speed. 

9/17/2014 - 1 note

This week in workouts:

Wednesday

3 mi Warm up

12 km Tempo

1 - 5:44

2 - 5:40

3 - 5:33

4 - 5:33

5 - 5:36

6 - 5:47

7 - 5:47

Avg - 5:40

1.5 mi Cool down 

Friday

3 mi Warm up

8 x 1 km Intervals w/ 2:40 active recovery

1 - 3:17

2 - 3:12

3 - 3:12

4 - 3:09

5 - 3:10

6 - 3:10

7 - 3:10

8 - 3:06

2 mi Cool down

9/13/2014

SCSDB Eye Opener

08/05/14

Official Time: 27:13

9th place individual finish

4th place team finish

Official Results

This past Friday our team traveled over to Spartanburg, SC for USC Upstate’s home meet which hosted 21 teams in total for the collegiate race. The races took place at 6:30 and 7 in the evening with the women racing 5 km first and the men racing 8 km second. Even between 6:30 and 7 the outside temperature was above 90 degrees and the course provided very little shade. On the other hand, the course was very well kept — the low cut grass as a path along with the painted line down the center made the course easy to follow. After previewing the course and feeling just how hard the ground was I once again decided to wear my flats. The course was essentially one large loop which allowed you took get a good visual of the race, but still had enough corners and turns to make it interesting. I really enjoyed this course even though the little bits of hills and quick turns made it a bit slower than anticipated. I treated the race as another tempo, and ran it almost exactly as the last race. Since there were so many people it was likely that a large number would be going out too fast, so I kept it controlled and after the first mile just reeled everyone back in. I’m looking forward to our next race in Charlotte, NC on the 27th. 

9/9/2014
6 mi Tempo
09/02/14

3 mile warm up
6 mile tempo

1 - 5:45
2 - 5:45
3 - 5:45
4 - 5:40
5 - 5:37
6 - 5:36

3 mile cool down

I knew this tempo was going to be more challenging than my coach was anticipating it would be for us, so I took the group out at just 5:45 pace to see how everyone felt. He wanted me to be running 5:38-40 pace, but again I knew it was going to be challenging and 6 miles can be very demanding so I approached it with the plan to run negative splits on the way back. It was definitely a solid workout, but the heat made the workout extremely exhausting. 

6 mi Tempo

09/02/14

3 mile warm up

6 mile tempo

1 - 5:45

2 - 5:45

3 - 5:45

4 - 5:40

5 - 5:37

6 - 5:36

3 mile cool down

I knew this tempo was going to be more challenging than my coach was anticipating it would be for us, so I took the group out at just 5:45 pace to see how everyone felt. He wanted me to be running 5:38-40 pace, but again I knew it was going to be challenging and 6 miles can be very demanding so I approached it with the plan to run negative splits on the way back. It was definitely a solid workout, but the heat made the workout extremely exhausting. 

9/2/2014
Berry College Clara Bowl Invitational
08/30/14

Last Saturday we traveled over to Rome, GA for the Clara Bowl Invitational which only featured 4 teams in the collegiate race. Berry College has a beautiful campus with over 27,000 acres of land, however, the 8km race used a figure-8 type loop with some rolling hills which made it deceivingly challenging. Unfortunately, the race was poorly marked with no lead vehicle so my teammates Ace and Manny who were leading the race nearly made a wrong turn and later were forced to jump over a fence after they had merged onto the wrong path. Knowing that the race was going to be challenging I made sure to keep it conservative, plus with the high mileage that I’m running my coach and I had decided it was best for me to wear some flats and treat the race as a tempo. Although the race had mats on the ground to record the splits, both the splits and the final recorded times were 10 - 20 seconds off. My coach and I had recorded the following splits for myself:
5:30
5:26
5:23
5:23
5:22
The splits we had recorded were exactly 10 seconds faster than what had appeared on the official results.

Official time: 27:30 
Unofficial time: 27:04

Despite the lack of organisation for the collegiate race, I enjoyed the meet and am happy with my 3rd place performance along with the rest of my team. I’m glad we kicked off the season with an 8km compared to a 5km to really give the freshman an idea of what we’ll be racing and to light a fire under the entire team to really push ourselves to get better. I was extremely proud watching my teammates out kick some individuals in the end because that’s what made the 1 point difference granting us the victory over Emory. 

Official Results

Berry College Clara Bowl Invitational

08/30/14

Last Saturday we traveled over to Rome, GA for the Clara Bowl Invitational which only featured 4 teams in the collegiate race. Berry College has a beautiful campus with over 27,000 acres of land, however, the 8km race used a figure-8 type loop with some rolling hills which made it deceivingly challenging. Unfortunately, the race was poorly marked with no lead vehicle so my teammates Ace and Manny who were leading the race nearly made a wrong turn and later were forced to jump over a fence after they had merged onto the wrong path. Knowing that the race was going to be challenging I made sure to keep it conservative, plus with the high mileage that I’m running my coach and I had decided it was best for me to wear some flats and treat the race as a tempo. Although the race had mats on the ground to record the splits, both the splits and the final recorded times were 10 - 20 seconds off. My coach and I had recorded the following splits for myself:

  1. 5:30
  2. 5:26
  3. 5:23
  4. 5:23
  5. 5:22

The splits we had recorded were exactly 10 seconds faster than what had appeared on the official results.

Official time: 27:30 

Unofficial time: 27:04

Despite the lack of organisation for the collegiate race, I enjoyed the meet and am happy with my 3rd place performance along with the rest of my team. I’m glad we kicked off the season with an 8km compared to a 5km to really give the freshman an idea of what we’ll be racing and to light a fire under the entire team to really push ourselves to get better. I was extremely proud watching my teammates out kick some individuals in the end because that’s what made the 1 point difference granting us the victory over Emory. 

Official Results

9/2/2014

Morning Run - 5 mi

Evening Workout - 11 mi

Warm up - 3 mi

6 x 1km w/ 2:30 active recovery

  • 3:07
  • 3:06
  • 3:06
  • 3:03
  • 3:10
  • 3:00

3 x 200m

Cool down - 2 mi

Wednesday was not only our first workout as a group, but it was also our first official practice. Immediately following our physicals we had all departed to meet for our workout which we had scheduled for 7:30pm. Although it has cooled off a bit here in the mornings the evenings are still very warm, the temperature read 86 degrees Fahrenheit with a very high percentage of humidity. Despite the heat the entire team had delivered an amazing workout and I was especially impressed by all of the new freshmen. I’ve been running a lot of high mileage lately and it’s still increasing so I made sure to keep the workout controlled and consistent. I averaged about 3:05 per 1km which is just under 5:00/mi pace — far faster than I thought I was capable of. The workout certainly gave me a lot of confidence in myself for the race this Saturday, but it also made me very confident in the team. This will surely be a great season; I’m looking forward to it.

8/28/2014

6/20/14 — 08

6/21/14 — 13

6/22/14 — 07

28

6/23/14 — 00

6/24/14 — 9.5

6/25/14 — 8.5

6/26/14 — 11

6/27/14 — 09

6/28/14 — 14

6/29/14 — 09

61

6/30/14 — 10

7/01/14 — 11

7/02/14 — 09

7/03/14 — 09

7/04/14 — 11

7/05/14 — 12

7/06/14 — 00

62

7/07/14 — 11

7/08/14 — 10

7/09/14 — 09

7/10/14 — 12

7/11/14 — 10

7/12/14 — 14

7/13/14 — 10

76

7/14/14 — 11

7/15/14 — 10

7/16/14 — 10

7/17/14 — 10

7/18/14 — 10

7/19/14 — 11

7/20/14 — 16

78

7/21/14 — 10

7/22/14 — 10

7/23/14 — 10

7/24/14 — 10

7/25/14 — 10

7/26/14 — 00

7/27/14 — 15

65

7/28/14 — 12

7/29/14 — 11

7/30/14 — 11

7/31/14 — 10

8/01/14 — 11

8/02/14 — 11

8/03/14 — 16

82

8/04/14 — 09

8/05/14 — 11

8/06/14 — 11

8/07/14 — 11

8/08/14 — 11

8/09/14 — 11

8/10/14 — 18

82

8/11/14 — 12

8/12/14 — 11

8/13/14 — 11

8/14/14 — 12

8/15/14 — 12

8/16/14 — 10

8/17/14 — 18

86

8/18/14 — 12

8/19/14 — 11

8/20/14 — 12

8/21/14 — 11

8/22/14 — 11

8/22/14 — 11

8/23/14 — 11

8/24/14 — 16

84

Summer Total: 704

8/24/2014 - 2 notes

So I’ve decided I want to take a slightly new direction with this blog. As it’ll still remain about running, I want to shift it’s focus towards a means of documenting my running. Once preseason rolls in on August 25th I’m going to post my entire summer training. From then on I’m looking to post my training logs from every week. I’m looking to write more about running and provide advice and lessons I’ve learned from it. I want to be transparent with my training in hopes that it’ll help some other runners out there. 

8/16/2014

Anonymous said: How's it going?!

It’s going well!If you’re wondering about the marathon, that didn’t go as well as I would have liked. I ended up dropping out 17 miles in, actually 40% of the field ended up dropping out. I felt great, I set the pace for the first 6 miles then settled into the top 10 moving through 11 miles, we were cruising about 5:50 pace. I was in a great position, but the shoes (kinvaras) I had on began to dig into my feet making it unbearable to run. Through the half marathon I was on pace for 2:35 which would have put me in 3rd place, but I knew the smartest thing to do was to pull from the race. Finishing would have meant likely injuring myself, and I plan on being at Nationals my next 3 track seasons so I’m not too worried about it. I’m taking some time off now, and I’m getting super excited for cross country!

5/27/2014 - 1 note