Shuley Running

November 2019

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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
160.870.008.142.00171.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM-8 miles with Mckay, Zach, and Logan. Pretty chill towards the train tracks. Nice to switch it up for once. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.980.000.000.0011.98

AM- Long run with the guys towards the canyon and back. I ran the last 6 with Brayden and we sped up a bit on the way back. 6:15-30 pace felt super easy which is a good sign. My foot felt a tiny bit better, but not much. I'm hoping the rest will help it feel better. I may even take Monday off as well and cross train. I'm gonna check in with Dustin though on Monday. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM-7 miles with the team. It felt easy. This week is gonna be pretty chill. Just mileage and no workouts. I'm sure that will feel nice. My foot felt good today which was a relief. It felt like 90-95% better which was a relief. Hopefully I'll feel even better tomorrow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.000.000.009.31

PM-6 miles with the team that is just chilling right now and 3 by myself. Great weather so the run was enjoyable. My foot felt about the same as yesterday. Better. Not 100%, but certainly better. We'll see how it goes as the week progresses. I imagine by next week it will be back to normal though. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

PM-9 miles easy with the guys along half of carterville road. We did some loops on the grass in the beginning. Pretty chill and easy day. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

PM-8.3 miles with mostly Adam and Logan. Finished with Logan at the indoor track and did 4 strides. Felt pretty good today. Everyday will get better. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.740.000.000.009.74

PM-9.74 miles with the team doing the reverse carterville loop. Great weather out and it felt mostly good. My foot is sometimes sore at times, but no pain like last week. By next week it should be 100%.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM-12 miles in the morning with the team. I did the final 6 miles with Brayden. Pretty quick towards the end but it felt pretty good. Ready for 880 training next week. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.970.002.000.0010.97

AM-4 miles with Josh early in the morning. I probs went a little too fast for a morning run. Josh said the average pace was 6:45 with a 6:22 last mile. 

PM-6.97 miles in total. I started workouts with the 880 crew today. We ran 4x800m at the intermural fields. At least it wasn't long intervals. I felt really good until the last one. We ran 2:21, 2:16, 2:16, 2:19. I felt a lot of lactic acid in my body, that's for sure. It was a good start though to getting endurance speed. I led the reps since I'm coming off the XC base I have. Ready to be tested on Wednesday for some true speed. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.490.000.000.0010.49

PM-Walmart loop out and back with the team. This felt like it lasted forever. Honestly it was a bit quicker than what I would have liked after the workout yesterday, but whatever. The rest of the 880 guys did the loop so we will be equally fatigued for tomorrow's speed workout. I've already decided that thursday is gonna be slow. Btw finished my run with strides 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.180.001.120.0010.30

AM-4 miles easy with Josh in the morning. Didn't sleep well for some reason, but felt ok since we had a pretty chill pace. 

PM-First real 880 workout this season. Did 2x(3x300m). It was definitely different, but I hung on to the end. I hit the times that we were shooting for which was good. Splits were 48, 44, 43, 44, 42, 41. I'm sure my speed will get better and better as I continue to train for it. For doing no speed workouts whatsoever, I was happy with my performance. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.000.0010.07

PM-Run with the team today. I felt pretty tired after yesterday's workout. We ran along the river trail. Went kinda quick for a recovery (6:51 average) so I think Saturday I'm gonna go by myself to make sure it is easy. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.430.003.220.0011.65

AM-4 miles easy with Josh. Pretty good pace and felt better than yesterday. 

PM-Fartlek with the 880 crew. Felt pretty good actually. I ran it with Talem basically, but we hit some solid times. The workout was 5, 4, 3, 2, 1 with 1:1 recovery. The split paces were 4:49, 4:50, 4:38, 4:34, 4:03. The last split was equivalent to a 60 for sure since there was a tight turn and running on leaves felt like ice. Anyway, time to recover for next week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

AM-11 mile run with Josh and the farm guys for half and then did some strides on the track. I felt a bit tired on the strides, but probably due to a hard week back with quality training. Time to rest up for next week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.002.0012.56

AM-4 miles easy with Josh in the morning. Felt pretty good. 

PM-I got my butt whooped in this workout. This was my first time doing hills. I need to lift (huge realization). Was seriously lacking the power. Workout was up this hill starting at k-park. It was 11 total sprints but most of them were pretty long. My heart was in serious pain, but just means it will adapt. Time to regroup and get better for Wednesday's workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.000.000.009.72

PM-Carterville loop with Logan today. Most of the guys were doing a workout so it was just us going long. Good recovery since it was a more chill pace. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.001.800.008.00

PM-Workout with the 880 guys. 3x1000m workout 30/40 speed. Splits for the 1000s were 2:50, 2:47, 2:49. I felt pretty good about it. The last one was tough, but it was not an all out effort like on Monday. I feel like I'm getting closer to race the mile this December. Looking forward to the race. I'm glad I was able to hang for the workout. Still need to improve power to weight ratio and lifting power. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
160.870.008.142.00171.01
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