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Westfield State XC 18 from 2/17/2019 to 2/23/2019

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User Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
17 Easy run

Run: 10.00 mile
Note: Honeypot

18 Day off
19 3k-5k workout

Run: 7.00 mile
Note: 2 mile warm-up Wore shoes instead of spikes(felt heavy): First mile-5:02 2 min rest think I took a 1min 30 rest. Second mile-5:00 3 mile cooldown

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23 The Ultimate Fury

Run: 17.00 mile

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17 Off
18 Off
19 Off

Note: Called off BU to give ye old shin a rest. Also a little sick so it's better to take the time off now instead of later

20 Easy

Run: 3.50 mile
Run Shoe: Peg 35 Gray/Pink
Note: PM: Easy 3 and strides, hip was hurting by the end. I'll test it out today and go to the trainers if it gets worse. Pain ranges anywhere from superficial/sharp to deep/dull.

21 Easy

Run: 5.00 mile
Run Shoe: Peg 35 Gray/Pink
Note: PM: Slow, hips feels meh. Gonna get it checked out tomorrow

22 City View Left

Run: 7.23 mile
Run Time: 00:52:19
Run Pace: 07:14.16 /mile
Run Shoe: Peg 35 Gray/Pink
Note: PM: City View Left with a squad. Felt good, hip felt better but opted out of strides to stay on the safe side. Assassins is going great with 6 kills in 2 days, and getting the 2 hardest ones in 10 minutes

23

Run: 15.73 mile
Run Time: 00:52:19

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17 Off

Yoga Time: 00:30:00
Note: Recovering from the meet yesterday. Feel very proud of how everyone did and have no personal regrets. Onto the next one.

18 Day 1

CoreCompleted
Pushups: 90
Note: Just because I'm not running doesn't mean I'm not training. did early morning routine then went to practice to finish up with some core. Body and mind is preparing for the war of the 10k.

19 Stretching

Yoga Time: 00:30:00
Note: Other than stretching had a doc's apmnt. Everything's in the clear- game time. Will start tomorrow.

20 Hillside Left

Run: 5.81 mile
Run Shoe: Blue ASICS GT-2000
CoreCompleted
Yoga Time: 00:30:00
Pushups: 90
Note: Easy run getting back into mileage. Plan was to stay at 40 minutes and got 41. Aside from my left calf being a brick things went well. Plan is to bump up the mileage, but a a gradual rate. Have to plan it out well for acquiring a solid base. strides and core.

21 Hillside Right

Run: 7.27 mile
Run Shoe: Blue ASICS GT-2000
Yoga Time: 00:30:00
Note: Sunny day out made for a good run. Kevin and Mike did it with me, and we cruised. favorite route made for a solid feeling throughout it. probably will do equivalent mileage the next 2 days before I crank it up. Drills + 6xstrides.

22 City View Right + Campus Loop

Run: 8.82 mile
Run Shoe: Blue ASICS GT-2000
CoreCompleted
Note: Hiked earlier in the day which was epic. snow covered trails made it for a difficult but good hike. Afternoon went with the small squad who was still here on campus to do city view right. went well, felt great. wanted to get in roughly 60 minutes so I added on campus loop which brought me to 63 min- Success. strides and core afterwards.

23 25-30

Yoga Time: 02:00:00
Pushups: 180
Run: 21.90 mile

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20 campus loop+ overlook

Comments: 1
Run: 3.25 mile
Run Time: 00:27:00
Run Pace: 08:18.46 /mile
Run Shoe: Nike Pegasus 33
Note: Guesstimate time and pace. Campus loop and a few laps around overlook to get to 3 miles. Ran in the new pegs, and they already feel broken in. core whole body lift
[Patrick Brett] I got us at 3.11 in 24:10

21 Cityview Left

Run: 5.30 mile
Run Time: 00:41:35
Run Pace: 07:50.75 /mile
Run Shoe: Nike structure 21 blue
Note: relaxing cityview left from woodward. Walked into Rachel on the way to woodward and had a nice talk about academics and our schedules. Legs feel pretty good. Got back and stretched while kerry did her extended warm up. Nice to see people early in the day.

22 backwards cityview left

Run: 4.88 mile
Run Time: 00:37:21
Run Pace: 07:39.22 /mile
Run Shoe: Nike Pegasus 33
Note: easy run with brandon. felt like I was better off running a shorter distance considering my left knee has been hurting for a bit. Felt dull pain a mile or two in the run. Need to stay on top of icing. core lift

23

Run: 13.43 mile
Run Time: 01:45:56

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