Shuley Running

Week starting Nov 10, 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
59.040.006.340.0065.38
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
59.040.006.340.0065.38
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