Shuley Running

December 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)

10000m: 31:19 - 2019 (Freshman BYU)

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
175.810.0019.500.00195.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM-10 miles easy with the team towards the canyon. Great weather. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.180.004.000.009.18

PM-Tough workout today. It was a ladder 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m. Splits were 63, 2:13, 3:26, 4:44, 3:32, 2:13, 61. Rest was about 1:1. I felt decent for the workout, but I will say that it was one of the tougher distance workouts. Maybe that is just track in general. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM-8.5 miles easy and then strides. I ran by myself. Pretty nice weather out. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.005.000.0011.70

PM-Tempo run with the guys at lake loop. I felt really good. Never felt like we were going too hard, which was awesome. Our 5 mile tempo was 26:00 flat so a 5:12 average. Last mile was a 5:04 though. It was quick, but definitely one of our easier workouts. Zach, Mckay and I are in good shape. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.910.000.000.007.91

PM-7.91 with the guys for 4 miles and then the rest by myself. I think I turned around a little bit early which is why I didn't get a full 8. I felt my calves tightening up which means I'm just a bit tired from yesterday. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-My achilles today felt like crap and had to walk/run back to the cars after 3.4 miles. Achilles started to flare up. Not strain which is good, but it hurt a lot throughout the run. Probs got 5 total. What sucks is I am in incredible shape. Tomorrow I'm off and then we will go from there. Maybe I can get back to normal mileage after that. Probably just not used to high amounts of volume like this week in workouts. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.000.000.0010.77

AM-4 miles easy by myself in the morning. I felt good so that was nice. Hopefully I'll feel the same this afternoon. 

PM-6.77 in the afternoon. I did half with the team and the rest by myself. This run sucked because my calf felt those same seconds of strain. I'm surprised I never needed to stop. Tomorrow I'm gonna get a calf massage. Hopefully that releases the tension in my calves because when Dustin tested them, they were super tight. No pain with calf raises which is weird. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.500.009.00

PM-Mile breakdown with the boys at the track. I'm glad my leg felt alright today. Towards the end of the longer cool down I was feeling it, but I think it will get better each day. Aerobically, I felt great today. I just hope I can race. Splits were 4:39, 3:28, 2:13, and 62. Honestly not too challenging which was a good sign. Need to recover and get back to it this week. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-4 miles by myself early. Felt pretty good. 

PM-8 miles with the team in the afternoon. Surprisingly felt way better than the past two days. I'm gonna keep doing what I'm doing. Hopefully tomorrow's massage will loosen the calves up more as well. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

PM-The run today was complete crap to be honest. Bad weather, my leg hurt, and mostly by myself. I don't think I'll end up racing to be honest. I want to get this achilles crap behind me. I'm bummed since I'm in great shape, but I think it would be the smart thing to do. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM- So I followed Dustin's orders and tested it today and it was worse than yesterday. I'm gonna need to take off some. Bummer I can't race but oh well. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM- 5 miles easy with everyone who was warming up for the workout. Felt ok, but had a lump in calf. My calf after felt like I did 1000 calf raises so probs will need to take off some more. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-First run in a while with no pain. Finally. I think next week I should be able to start back up again. I don't think I lost much fitness. We'll see how much those workouts hurt. Anyway Hopefully I can get back into the grind. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

PM-Easy run by myself at night. Felt good, Should be starting up again finally. I also hope my calf continues to recover. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-6 miles easy by myself. Felt alright. Legs are still a bit sore. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles easy with Dad. 

PM-6 miles by myself. Pretty good weather. Ready for tomorrow's workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

AM-11 miles total from the workout. I warmup 2 miles on the track w/ 2 mile cooldown. I did .25 between each interval as well. The workout was 8x1k and I did 1:1 recovery. Paces were 2:56, 2:56, 2:55, 2:53, 2:55, 2:56, 2:56, 2:51. This was my first workout back so I felt pretty good about it. I'm sure in the next week or so I will improve and be able to hit normal times. Anyway, good day. Time to recover. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM-8 miles super easy. I got bad sleep last night and the combo of workout+lifting+deep tissue massage made my legs incredible sore. I'm glad I finished the run because it was not easy. More recovery the next two days luckily. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles by myself. Legs felt better but I got a cold unfortunately. Hopefully it blows over soon. The first couple days are never fun, but after that it is downhill from there. 

PM-6 miles in the evening. Felt the same as this morning. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM-7 miles with some strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

AM-13 mile long run with a 3 mile pickup at the end of it. It was tougher than I thought it was going to be. I didn't deplete myself or anything on the final 3 miles, but I had not done one of those before. More than I expected. Pickup paces were 5:11, 5:14, 5:14. Goal was sub 5:15. Legs felt good which was a nice. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles easy by myself. A bit windy. Legs felt pretty decent. 

PM-4 miles later in the day. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Decided to hold off on the workout until tomorrow because it was crazy windy today. Didn't really understand it. Anyway, felt good. Pretty cold, but should be good to go for tomorrow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
175.810.0019.500.00195.31
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