Shuley Running Running Blog at FastRunningBlog.Com Thu, 21 Nov 2019 19:04:11 FeedCreator 1.7.2 Wed, Nov 20, 2019 <p>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&#39;m getting closer to race the mile this December. Looking forward to the race. I&#39;m glad I was able to hang for the workout. Still need to improve power to weight ratio and lifting power.&nbsp;</p> Wed, 20 Nov 2019 07:00:00 Tue, Nov 19, 2019 <p>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.&nbsp;</p> Tue, 19 Nov 2019 07:00:00 Mon, Nov 18, 2019 <p>AM-4 miles easy with Josh in the morning. Felt pretty good.&nbsp;</p> <p>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&#39;s workout.&nbsp;</p> Mon, 18 Nov 2019 07:00:00 Sat, Nov 16, 2019 <p>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.&nbsp;</p> Sat, 16 Nov 2019 07:00:00 Fri, Nov 15, 2019 <p>AM-4 miles easy with Josh. Pretty good pace and felt better than yesterday.&nbsp;</p> <p>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.&nbsp;</p> Fri, 15 Nov 2019 07:00:00 Thu, Nov 14, 2019 <p>PM-Run with the team today. I felt pretty tired after yesterday&#39;s workout. We ran along the river trail. Went kinda quick for a recovery (6:51 average) so I think Saturday I&#39;m gonna go by myself to make sure it is easy.&nbsp;</p> Thu, 14 Nov 2019 07:00:00 Wed, Nov 13, 2019 <p>AM-4 miles easy with Josh in the morning. Didn&#39;t sleep well for some reason, but felt ok since we had a pretty chill pace.&nbsp;</p> <p>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&#39;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.&nbsp;</p> Wed, 13 Nov 2019 07:00:00 Tue, Nov 12, 2019 <p>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&#39;s speed workout. I&#39;ve already decided that thursday is gonna be slow. Btw finished my run with strides&nbsp;</p> Tue, 12 Nov 2019 07:00:00 Mon, Nov 11, 2019 <p>AM-4 miles with Josh early in the morning. I probs went a little too fast for&nbsp;a morning run. Josh said the average pace was 6:45 with a 6:22 last mile.&nbsp;</p> <p>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&#39;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&#39;s for sure. It was a good start though to getting&nbsp;endurance speed. I led the reps since I&#39;m coming off the XC base I have. Ready to be tested&nbsp;on Wednesday for some true speed.&nbsp;</p> Mon, 11 Nov 2019 07:00:00 Sat, Nov 09, 2019 <p>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&nbsp;for 880 training next week.&nbsp;</p> <p>&nbsp;</p> Sat, 09 Nov 2019 07:00:00 Fri, Nov 08, 2019 <p>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%.</p> Fri, 08 Nov 2019 07:00:00 Thu, Nov 07, 2019 <p>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.&nbsp;</p> Thu, 07 Nov 2019 07:00:00 Wed, Nov 06, 2019 <p>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.&nbsp;</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 <p>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&#39;ll see how it goes as the week progresses. I imagine by next week it will be back to normal though.&nbsp;</p> Tue, 05 Nov 2019 07:00:00 Mon, Nov 04, 2019 <p>PM-7 miles with the team. It felt easy. This week is gonna be pretty chill. Just mileage and no workouts. I&#39;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&#39;ll feel even better tomorrow.&nbsp;</p> Mon, 04 Nov 2019 07:00:00 Sat, Nov 02, 2019 <p>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&#39;m hoping the rest will help it feel better. I may even take Monday off as well and cross train. I&#39;m gonna check in with Dustin though on Monday.&nbsp;</p> Sat, 02 Nov 2019 06:00:00 Fri, Nov 01, 2019 <p>PM-8 miles with Mckay, Zach, and Logan. Pretty chill towards the train tracks. Nice to switch it up for once.&nbsp;</p> Fri, 01 Nov 2019 06:00:00 Thu, Oct 31, 2019 <p>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.&nbsp;We&#39;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.&nbsp;The rest of the week I&#39;m gonna take easy because I&#39;m just tired from all the workouts. I think I need a break for the rest of the week pace wise.&nbsp;</p> <p>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&#39;ll say that. I was happy when we were done. My foot didn&#39;t feel great. Dustin said it was most likely from the race and from my flat feet. So, I&#39;ll play it by ear. Tomorrow will be easy.&nbsp;</p> Thu, 31 Oct 2019 06:00:00 Wed, Oct 30, 2019 <p>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&nbsp;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&#39;m proud of where I&#39;ve come. In June, I could barely run a 5 minute mile. I ran basically 4 today on a hilly course.&nbsp;On to indoor track now.&nbsp;</p> <p>&nbsp;</p> Wed, 30 Oct 2019 06:00:00 Tue, Oct 29, 2019 <p>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.&nbsp;</p> Tue, 29 Oct 2019 06:00:00 Mon, Oct 28, 2019 <p>AM-5 miles with Josh in the morning. It was so freaking cold out. I layered up so much. Bummer I didn&#39;t get more sleep cuz of homework. Whatever.&nbsp;</p> <p>PM-I was hoping for coache&#39;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.&nbsp;I didn&#39;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.&nbsp;</p> Mon, 28 Oct 2019 06:00:00 Sat, Oct 26, 2019 <p>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.&nbsp;</p> Sat, 26 Oct 2019 06:00:00 Fri, Oct 25, 2019 <p>PM-10.08 with the team towards the canyon. Classic. Nice weather though which was a plus.&nbsp;</p> Fri, 25 Oct 2019 06:00:00 Thu, Oct 24, 2019 <p>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...</p> <p>PM-Michigan workout today. Probably toughest workout I&#39;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&#39;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.&nbsp;</p> Thu, 24 Oct 2019 06:00:00 Wed, Oct 23, 2019 <p>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.&nbsp;</p> Wed, 23 Oct 2019 06:00:00 Tue, Oct 22, 2019 <p>AM-4.9 towards the canyon. My watch was way off but it was just a little under 5. Decent weather in the morning.&nbsp;</p> <p>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.&nbsp;Iced after and lifted.&nbsp;I need to take tomorrow really easy pace wise so my legs can recover.&nbsp;</p> Tue, 22 Oct 2019 06:00:00 Mon, Oct 21, 2019 <p>PM-9.7 along carterville road by myself since I had to run early. I really&nbsp;felt good and the weather was perfect. I hope it will be like this for tomorrow&#39;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.&nbsp;</p> Mon, 21 Oct 2019 06:00:00