Shuley Running

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

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. 

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. 

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. 

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. 

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. 

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%.

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. 

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. 

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 

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. 

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. 

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. 

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. 

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. 

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. 

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. 

AM-4 mile by myself in the rain. Weather sucked, but I felt decent. 

PM-8.4 with the guys. Had a solid run and then lifted after. A lot nicer weather than in the morning. Workout tomorrow should be good. Forgot to do strides so I'll do them on Saturday. 

PM-7/4/3/2/1 Fartlek today. It was pretty tough and we hit some solid paces considering we were in trainers. Talem wrecked us. Paces were 4:56, 4:46, 4:41, 5:02, 4:04. I felt good with the exception of the 2 min interval. I fell apart. But I came back for the 1 minute interval. It was really weird. I think I just lost mentally since we went out hard. Ready for Monday though. Time to recovery. 

AM-12.04 miles with the guys towards the canyon. I'm pretty tired from yesterday and lifting so it was a recovery for me. After watched the guys race. Congrats! WE ARE FINALLY NATIONAL CHAMPIONS!!!

PM-8x400 workout with 880. Honestly I'm not sure if it was the weather or me just having a rough day, but that workout sucked. Weather was butt cold and the track felt like an ice rink. 2 min rest for all of them. I only did 5 cuz I hit the wall hard. 64, 63, 62, 65, 72. Talem said subtract 2 seconds on all of them for the real values. I might move up after this workout. Might just be a sign I should be with the distance dudes. We'll see after this week. 

AM-4.45 with Josh, Talem, and Conner. Pretty cold run, and took a while to get the legs moving. 

PM-10 miles by myself in Cincinnati. Kinda windy, but warm. T-shirt weather! And being at seas level was super nice. 6:40 pace felt so easy. Time for a nice recovery. 

AM-5 miles easy with Will and Matt and then ran about 4 by myself. Felt really good aerobically. Dropping a 6:16 felt like 7 in Utah. Super windy (like 25 mph) by the end of the run. Made the strides I did at the end hard, but got it done. 

AM-Did the Thanksgiving Day 10k in Cincinnati. I didn't go all out but I went hard (hence why I didn't catergorize this as a race). Ran like 85-90% effort. My calves are now destroyed. I ran a 31:19, but I think I could have been 30:59 maxing out. It was a bit windy and hilly, but an enjoyable course. Time to chill now. I'll be doing an easier run in the afternoon. 

PM-6.55 miles easy after the race. I was tired so this run sucked. But got it done. Tomorrow will be pretty easy. 

AM-easy 7 with dad and then the remaining 3 I did on my own. I went super slow since I was running with him, but since I was pretty tired from yesterday, I didn't find it to be a problem. 

AM-So I actually ran this on Sunday the 1st, but I start my weeks on Monday not Sunday (this blog doesn't) so I'm logging it on saturday to get my 70 mile week. Ran by myself towards the canyon and then on murdock. Super windy by the canyon which sucked. Besides that I felt pretty good.