Shuley Running

Zach and Ethan C convinced me to get this because I need to start keeping track of my mileage. I really haven't been doing that recently. So here it goes. My goal is to get and stay in the mid-70s by the end of the year. 

So Monday was an unexpected workout day. I was pretty screwed from a 5.5 hour sleep night due to procrastination in my homework and payed the consquences. I think my decision to pull out after the 2 mile was smart, but I'll never do that again. Ran a 10:13 and then just did mileage. Whatever. Time to be smart about my training. I'm gonna do the race on Saturday do get used to more speed and little bit of redemption for my race on Saturday. 

AM-6.17 Hilly morning run to rock canyon, a little bit on the trails, and then back. Felt good and it was super pretty up there. Moderate effort. 

PM-7.4 I forgot to start my watch but Zach said I was at 3.7 when I turned around, Felt solid. Good double day. Lifted with Jake in the evening at VASA and did 100 Burpees in 8:20. I think it's a new PB. 

PM-9.7 miles with the team. So coach wanted us to go easy today so we can have a better workout tomorrow. We just ran along Carterville. Great weather though. 

AM-3.95 along the provo river trail. My hip felt a little odd I think because of just being a bit fatigued. Friday and Saturday I'll just have to be smart. I honestly think it is just from a lack of rest so I need to continue to get better at that. 

PM-6.75 for the afternoon workout with the guys. We did a two mile warmup, workout and then I just ran back for cooldown. Legs were feeling tired so that's why I didn't do much of a cooldown. I felt good during the workout though. Especially on the second mile. The workout was two sets of mile, 2x800m on the grass. Splits were 4:59, 2:19, 2:21, 4:55, 2:19, 2:16. We only had 2:30 rest for each rep so a solid day. Once I get into the 70s with longer long runs, I know I'll start perfroming well in these races. 

PM-ran 6 miles with the team. Weird with the locker room so empty. Anyway, an easy 6 towards the canyon. Should be good for tomorrow's race (more like a time trial). 

AM-Did the BYU homecoming 5k race today to get some solid training in at race pace. I think I did a good job for running alone and for the weird course. They changed it from last year so we it was the same as the sugar rush. On campus so lots of tight turns. It's ok though. I felt good and pulled away after the first mile. My second mile was a 4:42 and then I just tried to push until the end. 4:57 average for a hilly course time trial essentially. Not bad. Looking forward to the Danny Plater meet now. 

PM-10 mile long run in the evening by myself since everyone else already ran. I was obviously pretty fatigued in this run. But I kept a decent pace the whole way and got the mileage in. Looking forward to beating my hobblecreek time next week after some good rest days. 

PM-9.7 along carterville road by myself since I had to run early. I really felt good and the weather was perfect. I hope it will be like this for tomorrow'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. 

AM-4.9 towards the canyon. My watch was way off but it was just a little under 5. Decent weather in the morning. 

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. Iced after and lifted. I need to take tomorrow really easy pace wise so my legs can recover. 

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. 

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...

PM-Michigan workout today. Probably toughest workout I'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'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. 

PM-10.08 with the team towards the canyon. Classic. Nice weather though which was a plus. 

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. 

AM-5 miles with Josh in the morning. It was so freaking cold out. I layered up so much. Bummer I didn't get more sleep cuz of homework. Whatever. 

PM-I was hoping for coache'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. I didn'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. 

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. 

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 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'm proud of where I've come. In June, I could barely run a 5 minute mile. I ran basically 4 today on a hilly course. On to indoor track now. 

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. We'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. The rest of the week I'm gonna take easy because I'm just tired from all the workouts. I think I need a break for the rest of the week pace wise. 

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'll say that. I was happy when we were done. My foot didn't feel great. Dustin said it was most likely from the race and from my flat feet. So, I'll play it by ear. Tomorrow will be easy. 

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. 

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

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. 

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

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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

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

AM-4 miles easy with Dad. 

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

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. 

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. 

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. 

AM-7 miles with some strides

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. 

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

PM-4 miles later in the day. 

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.