Shuley Running

BYU Homecoming 5k

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2019
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Location:

Fort Thomas,KY,United States

Member Since:

Oct 15, 2019

Gender:

Male

Goal Type:

NCAA Champ

Running Accomplishments:

7-time KY State Champion 

PRs: 

800m: 1:56 (relay) - 2015 (Jr. year)

1600m: 4:13 - 2015 (Jr. year)

3200m: 9:07 - 2015 (Jr. year)

5000m: 15:16 - 2015 (Sr. year XC)

 

 

Miles:This week: 30.28 Month: 171.01 Year: 347.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
146.660.0026.713.10176.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Zach and Ethan C convinced me to get this because I need to start keeping track of my mileage. I really haven't been doing that recently. So here it goes. My goal is to get and stay in the mid-70s by the end of the year. 

So Monday was an unexpected workout day. I was pretty screwed from a 5.5 hour sleep night due to procrastination in my homework and payed the consquences. I think my decision to pull out after the 2 mile was smart, but I'll never do that again. Ran a 10:13 and then just did mileage. Whatever. Time to be smart about my training. I'm gonna do the race on Saturday do get used to more speed and little bit of redemption for my race on Saturday. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.570.000.000.0013.57

AM-6.17 Hilly morning run to rock canyon, a little bit on the trails, and then back. Felt good and it was super pretty up there. Moderate effort. 

PM-7.4 I forgot to start my watch but Zach said I was at 3.7 when I turned around, Felt solid. Good double day. Lifted with Jake in the evening at VASA and did 100 Burpees in 8:20. I think it's a new PB. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

PM-9.7 miles with the team. So coach wanted us to go easy today so we can have a better workout tomorrow. We just ran along Carterville. Great weather though. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.004.000.0010.70

AM-3.95 along the provo river trail. My hip felt a little odd I think because of just being a bit fatigued. Friday and Saturday I'll just have to be smart. I honestly think it is just from a lack of rest so I need to continue to get better at that. 

PM-6.75 for the afternoon workout with the guys. We did a two mile warmup, workout and then I just ran back for cooldown. Legs were feeling tired so that's why I didn't do much of a cooldown. I felt good during the workout though. Especially on the second mile. The workout was two sets of mile, 2x800m on the grass. Splits were 4:59, 2:19, 2:21, 4:55, 2:19, 2:16. We only had 2:30 rest for each rep so a solid day. Once I get into the 70s with longer long runs, I know I'll start perfroming well in these races. 

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.080.000.000.006.08

PM-ran 6 miles with the team. Weird with the locker room so empty. Anyway, an easy 6 towards the canyon. Should be good for tomorrow's race (more like a time trial). 

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Race: BYU Homecoming 5k (3.11 Miles) 00:15:26, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.003.1016.30

AM-Did the BYU homecoming 5k race today to get some solid training in at race pace. I think I did a good job for running alone and for the weird course. They changed it from last year so we it was the same as the sugar rush. On campus so lots of tight turns. It's ok though. I felt good and pulled away after the first mile. My second mile was a 4:42 and then I just tried to push until the end. 4:57 average for a hilly course time trial essentially. Not bad. Looking forward to the Danny Plater meet now. 

PM-10 mile long run in the evening by myself since everyone else already ran. I was obviously pretty fatigued in this run. But I kept a decent pace the whole way and got the mileage in. Looking forward to beating my hobblecreek time next week after some good rest days. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

PM-9.7 along carterville road by myself since I had to run early. I really felt good and the weather was perfect. I hope it will be like this for tomorrow's workout. Anyway, calves are a bit sore from the race, but besides that a good day. Lifted with Jake at Vasa to finish the day. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.003.000.0012.15

AM-4.9 towards the canyon. My watch was way off but it was just a little under 5. Decent weather in the morning. 

PM-6x800m workout with the team. I was a little worried in the beginning because my calf was tight, but I felt good in the workout. We hit some fast paces on the grass. We did two sets of one on the track and two on the grass. Splits were 2:13, 2:21, 2:17, 2:12, 2:15, 2:15. I died on the last one, but getting better for sure. I had jogging rest for most of the reps. Iced after and lifted. I need to take tomorrow really easy pace wise so my legs can recover. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM-10 easy towards the canyon and back. It was incredibly windy on the way up, but it felt nice coming back. My legs felt a lot better on the way back as well. After 4 miles, I was adjusted and it felt pretty smooth. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.540.006.500.0014.04

AM-5.04 by myself towards the canyon. Pretty cold in the morning. Made me think what training will be like at the start of track...

PM-Michigan workout today. Probably toughest workout I've done to date. I felt pretty good though for thr most part. The workout was 1600m on track, tempo mile on grass, 1200m on track, tempo mile, 800m on track, tempo mile, 400m on track, tempo mile. All of this was with 60-90 sec recovery. Pain train for real. Splits were 4:42, 5:10, 3:31, 5:06, 2:12, 5:04, 62, 4:58. I didn't have to do that much warmup and cool down due to it being such a long workout. 2 mile warmup and .5 cooldown. Looking forward to a solid long run now. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.080.000.000.0010.08

PM-10.08 with the team towards the canyon. Classic. Nice weather though which was a plus. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.020.0015.02

AM-15 miles at 6:21 pace by myself up the canyon and back. Great weather temperture wise, but the wind really sucked coming back. My last mile was a 5:19 just to get a hard last mile. I started at 7min pace and slowly descended to 6 with the exception of the last mile. Anyway, time to recover for Danny Plater on Wednesday. The hay is in the barn as dad says. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.002.250.0012.79

AM-5 miles with Josh in the morning. It was so freaking cold out. I layered up so much. Bummer I didn't get more sleep cuz of homework. Whatever. 

PM-I was hoping for coache's 2x400, 2x200 workout but it was mile, 1200m, 800m at the intermural fields. Splits were 4:47, 3:31, 2:15 for the reps. I didn't feel great today, but not awful. I think it is always tough coming from a long run straight into a workout. Should be set for DP though. Ready to race for the tots. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM-6.5 with Clayton and Hayden. It was so cold out with a super strong wind. Felt alright. Should be good for tomorrow. Finished with some strides on the indoor track. 

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Race: Danny Plater Invitational (3.91 Miles) 00:19:52, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.003.940.008.14

PM-Raced the Danny Plater. I felt pretty good today so not complaining there. I honestly just never felt super confident in the race so that is probs why I faded in the last 800m. That and my right spike came untied in 3rd lap. It felt so loose on the last lap. I think it is just gonna take some more time before my leg speed and stamina come back. Not running for 3.5 years takes its toll. However, I'm proud of where I've come. In June, I could barely run a 5 minute mile. I ran basically 4 today on a hilly course. On to indoor track now. 

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

AM-4 in the morning super easy by myself. My right foot did not feel great. Not sure if it is from the hilly course or what, but I noticed it last night. We'll see how it fairs for the rest of the week. I think it could be running on unstable ground and my feet are still adjesting. The rest of the week I'm gonna take easy because I'm just tired from all the workouts. I think I need a break for the rest of the week pace wise. 

PM-8.7 miles with the guys. Way more than I wanted to go but Clayson took us on some hilly trail run. It was not much of a recovery, I'll say that. I was happy when we were done. My foot didn't feel great. Dustin said it was most likely from the race and from my flat feet. So, I'll play it by ear. Tomorrow will be easy. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
146.660.0026.713.10176.47
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