Great dane miles

New Shoes!  same as previous pair )New Balance Asym 860 v5).  Looking to invest in lightweight  training shoe (Brooks Pure Candace 4) very soon. Slightly longer than intended, Trespass Terry wile route with team.  Took middle ten minutes hard up tempo, at least for my current shape. Afterword’s:  light stretching, weight room at rec with James:  3 x squats, 2x Free Weight routine, 2 x Lat Pulldown.  Kept it very light as it’s the first routine since coming back, also Hamstring felt sore towards end, Iced down upon getting home.

Lone Wedgewood Club Run.  Kept things very easy, Killian extended loop, felt awesome in my legs, no more pains, slight stomach uneasiness, largely accredited to the muffin I ate prior.  Iced down for precaution afterword. 

Very solid Run down State Line, legs feeling very fresh, kept the pace nice and fast, last shorter distance run before training becomes amped up.  Ready for Workout/Race tomorrow in Bethel, Race plan is to run first two miles anywhere between 11:20 and 12:00, then build into 10k race pace third mile, and close last 3 miles in 15:45. (16:30 5k at slowest).  Total time should be around 34:30.

Finnished off with 4 fast strides  

Today was the Bethel 10k, however, I will not enter this in as a race for the reason that I ran an extra two miles and my time of 47:01 does not represent anything I am right now.  The race plan was executed nicely for the time before I missed the turn just after mile 4.  I hit 5:42 first mile, 11:20ish going through mile 2, and then crossed through 3 miles at 16:35.  At this point I realized I was going slightly too fast for comfort, and that closing the the last three miles all in 5:15 was a little unrealistic.  I went through a rough fourth mile at 22:30 although I think the mile markers were very off so that could be wrong.  It was around 32 minutes that I realized that I had run far off the course, along with the next 15 people behind me and the one guy ahead of me who should have technically got third.  I debated dropping at this point I had probably just about hit 10k, but I figured that the time would be so horrible that no one can look at my result as anything realistic.  I used the last two miles as an upbeat cool down, and grimly crossed through in 27th place.  But assuming I get a refund, I won't complain too much for getting a free toothbrush, T-shirt, and Long run/ workout opportunity.  Feelin overall good, ready for a solid week of training.   

Relaxed Boyce Loop at solid pace, legs feel alright.

Met with James downtown ridgefield 50 minute run, very flat and fast paced (sub 7 miles).  Legs feelin ripe, harsh core and hip routine to follow, with weight routine (Light benching, 2 x free weights). 

The initial plan was to do the mile repeats today, but the weather was just too humid, and I chose to run mid-day, not the best idea. Therefore I decided to run a Gage- Miltown Loop that took 56 minutes.  Legs felt ok, body felt awful, very very humid.

Very Solid Mile Repeats workout.  15 Warm up, a few strides, and I was ready to tak advnatge of a beautiful quiet evening back at my home track.  First two were in trainers.  Pace was aimed at 5:16-5:18 (10k Race Pace) so 79 second laps.  I was a bit eager the first mile as I went out for the first 12 in 3:50, so I slowed up a bit the last lap to hit 5:12.  Second Mile was kept a little better paced at 5:14.  I laced up the Brooks T7 Racers and hit 5:15 for the third, and then 5:16 for the fourth.  for both of them I still went out slightly fast at 2:36 (5:12 Pace), so I really have to learn how to keep consistant 79's if I want to be alive the 5th and 6th miles for next weeks race.  Bringing the pace up to 76's, or even 77's for just a lap or two after the 3rd mile could kill me for later in the race.  However it will be expected that the first mile will probably be taken out in something around 5:10, but that will save me for my 5th and 6th miles where holding 5:20 will be a huge challenge.  Feelin amped, 9 days away! 

60 Minutes NF High School and back, used GPS watch, 8 Miles on the dot, 7:13 Pace, legs felt a litte sore on the back, somewhat comfort pace, very hilly on the way out.  Felt a little runners high Miles 6-7.

Fast Terrywile run with Jack in the afternoon, morning swim with James (Core/Hip/ Lifting in the morning routine).  Dropped Pace down to 5:20ish last 10 minutes with Jack flying down the rolling hills of Brushy Hill.  Total 42 minutes

Awful run, felt absolute crap, body very weak.  Started first two miles at 7:30 pace, then hit a massive wall.  Last two miles literaly at 9 minute pace, body is very weak, thinking about taking tomorow, and doing a hard session Monday, light tempo Wednesday, ready for race Friday.  

Post Day, legs feeling alright but taking off and relaxing to be safe, It has been a full two weeks since last off day, so it is appropriate to take off.  Week Plan:

- Monday:  2 x 2 Mile @ Race Pace., 1 x 1k @ 5 minute Mile pace  (10:30).  In Brooks Flats.  20 Warm, 20 Cool.  10 Mile day

-Tuesday:  50 Minute run (7 Miles about). 

-Wedneday:  45 Minute Run, 15 minute tempo from 20-35 Mins. 6 Mile day

-Thursday:  30 minute Run easy (4 Mile day)

-Friday:  Race Day ( 10 Mile day)

Saturday:  50 Minute easy run (7 Miles)

Sunday:  Long Run:  80 Minutes (11 Miles)  

55 Mile Week 

Very solid first day to what will hopefully be an excellent week.  Easy wight session in the monring with a core/ hip routine, went to work, then came to the track to get the job done.  Just short of a 20 minute warm up, Walking dynamic, and a few strides to get revved up.  First 2 mile was mainly on pace the whole way, a few laps on the slow side here and there, 10:35.  Took about 5 minutes rest, changed into the T7's, and went right into the next one.  First lap was slightly slow (80ish).  So I went into gear for the next 1200 meters and ended up going through the mile in 5:14 high.  I rested up a bit, and hit 5:16/17for the second mile for a total of 10:32, exactly the desired pace.  I took another 5 minutes rest and laced up the XC victories (shoes I'll be using for the race).  1k was kept very solid went through 4 in 73, 8 in 2:28, and finnished with 3:04.  Took another couple minutes and ran 2 x300's in 47, then 45.  Feeling more than ready for Friday.  Overall very good workout, first 2 mile could have been slightly faster, but I'm happy, excited, and amped, Sub 32:56 Lets get it!

Post Cliff Exploration run, Lone Boyce run, feelin weak, but as expected coming off of yesterday.

State Line run, Tempo 3x Westview trails loop (About 10 mins).  feling slightly tired, alot going on in life rn, trying to stay poisitive.

30 Minute run, Killian, Legs feeling very ripe, ready to make histiry tomorrow, a few strides, I'm good to go.

Unfortuntaley things did not go as planned, and I was very unprepared for what I was getting myself into.  I went in with as positive an attitude as I could.  I had the announcer cheering me on the first half as, "the only high schooler in the field chasing after his high school record", my brother yelling out my splits, and my family and a couple of their friends rooting for me.  I didn't eat much today either out of fear of nausia during the race, which I had in the back of my mind the whole time beforehand.  I got an excellent start as the entire first two miles I was on pace, but knew that I was not feeling the way I should have been feeling, I could not hold that pace for 4 more miles.  I also was running alone literaly the entire race.  I crossed through 5k at 16:34, slightly off pace.  After this I gradually dropped pace going from 80 to 83 to 87 and then tanked at 89 for the last two miles.  I broke down physically simply because I wasn't prepared and my feet were on fire with blisters due to wearing XC victories without socks, spiritually:  I was being lapped over and over by the leaders and was running around the same damn track 25 times, and emotionally:  I'm going through a lot right now in my personal life which certainly took a toll on my mental state.  I crossed through in 34:44 almost two minutes slower than the desired pace.  I learned alot from this experience, and I certianly don't regret trying, and knowing that I tired and that's alot of what really matters to me. Anyways the WMDP did an excellent job setting up a dream type of meet, beautiful evening set up for a magical night, that unfortunatley wasn't so magical for me. 

Off, I need Rest, time to think.

Beautiful Long Run to myself in New Milford.  I had to use Brads shoes as I forgot one of mine at home.  Very Peaceful evening, felt tired in the legs for the middle few miles, last mile or two were fast.  Got very dirty, ran on the tracks just because I can.

Easy Killian run, still feeling the 10k in my legs, ouch, still feeling a little off in other emotional ways as well from whats been going on in this past week. 

AM: 20 mins easy Birch run and wedgewood drive.

PM:  40 Mins Boyce, felt really good run in the rain, i think I'll do some speed work and lifting tomorrow I've taken a week or two off from that stuff, I'm getting fat. 

Speed / Interval Workout:  20 Minutes warm up down East gate at a modest pace, feeling good.  5 x 200's @32, very consistant with 200 rest in 60 seconds.  Moved onto Wynwood Hills X 8 for 30 seconds.  Felt fast, moving legs as fast as possible last 10 seconds.  15 minutes cool down.  Overall very solid workout, same thing next week except with more duration, and the addition of 400's.  

Orientation today so I woke up at 5:20 to get this South King loop in.  Felt kinda crappy, but it was expected as I was very tired from lack of sleep.  50 minutes, Very excited to drive up to Albany today for Oreintation!

Arrived home late from Orientation, which was excellent and makes me very excited for what has yet to come!  Ran 40 minutes State line and Birch loop combo, hips are still sore, but cardiovascularly felt excellent.  Tempo workout tomorrow, feeling amped.

AM:  Hip/Core/Lifting session, feeling sort of sore.

First Multi effort loop of the season in terrywile.  15 minutes warm up, did some strides, walking dynamic ect and I was ready to go wearing the T7's.  First one I went into with a little less effort just to get myself into the grrove hitting 5:25, not terrible but certainly not very solid.  Took 4 minutes rest and then really amped it up to 5:15 for the second.  I felt I started the first 400 a good 4 seconds faster than the previous, which set the tone for an aggressive attack on the downhills and a consistant pace up the hills.  My last one was a little weaker at 5:21, but much of those seconds lost came in the early parts of the rep, as I hammered the last 300 meters.  Overall not bad, last year I think I could go as low as 5:12 for this loop, but that was with people alongside me, its very hard to do a workout like this solo.  Next time I'd like to add a 4th loop, and try to average 5:16-5:18 for all of them with the fastest breaking my apperent PR of 5:12 on this loop.   

Drove 40 minutes, got a little lost along the way but eventually found the Monroe trail I used to run all the time with the team.  I wanted to keep this flat, and the Monroe trail is perfect.  Opened up the first few miles fast, 7:00 for the first mile, then down the high 6:40's for the next 2.  I was then getting tired and afraid that the remainder of the run would suffer a gradual slow down, but I was wrong.  I did slow down, but onloy until about mile 6, then I amped up the pace downb to 6:30, then 6:20, and by mile 9 I was hitting 6:00, which I would also hit for mile 10.  The last 2 miles were slowed up a bit down to 6:15, I finnished at the car at 12 miles exactly in a total time of 77 minutes, averaged at 6:33 pace.  Certainly my fastest overall Long run average pace ever, feeling very good, not sore, not even too tired.  Ready to go for the week hopefully will hit 55 miles.

AM:  Easy 2 miles legs feel dead.

PM:  Easy 4 miles, legs still feel pretty dead

60 Minutes with the alumni guys in terrywile.  Very fast paced run lead by Pat, I held for the whole ride but I was certainly straining to a degree at several parts.  Speed workout planned for tomorrow, Then another 60 or so run Thursday, followed by an off day Friday.

Rohit State Line run, felt kind of tired, this would have been a speed day, but the heat has really been getting to me, I decided to take it easy, but we still put in the work.

Speed workout on Immaculate track with Jack and Tim.  20 x 2's split up by putting them into 4 sets of 5.  First set all hit at 35ish.  Second set dropped to about 33's most of the way.  3rd set was 32's-33s.  Last five were interesting.  I went out alone on the first to hit 31.  Second one I was also alone hitting 30.  Third One I was also alone at 29ish.  4th one Jack came up on my right and outleaned me as we both hit 28 high.  Last one I was weak and caved in from the start hitting something very slow far behind Jack and Tim.  First very aggresiv speed workout overall well, would have been nice to end on a good note but oh well.  Off to the rapids tomorrow, then possibly Long Run with the guys Saturday.

Amazing day rafting with James in PA. We went for a very scenic run on the roads of weatherly PA afterword and it was absolutely beautiful, took a lot of great pics, run itself was kind of tiring, feeling a little stale, lots of stops along the way.