Week of July 17-July 23
This week my family and I traveled to Alabama to visit the University of Alabama and spend a week at Orange Beach. I ran on the roads and there was a hilly bridge I could run on. The roads were flat and paved, not ideal for XC but I made the best of it. The resort I stayed at had a fitness room so I had some good resources for training.
Monday 7/17- Endurance Run
AM: 1 mile warmup/dynamic stretches
7 miles @ 7:27 pace w/ 5 x 2 min tempo surges
Strength work
800m cool down/static stretches
PM: 800m warmup/dynamic stretches
Easy 4 miles @ 8:44 pace
Static stretches
*The 7 mile run was tough. It started pouring rain 2 miles in and I got so soaked. I felt good during the recovery run later today.
= 13 miles
Tuesday 7/18- recovery run
800m warmup/dynamic stretches
4 miles easy (my watch died halfway through)
Core work
Static stretches
*Felt pretty sore from yesterday. I was trying to go for 6 miles but I wasn't feeling good so I stopped at 4.
= 4.5 miles
Wednesday 7/19- Steady State Run
1 mile warmup/dynamic stretches
4 miles @ 7:12 pace w/ 5 min rest and then 2 miles @ 7:19 pace
Strength work
1 mile cool down/static stretches
*Probably the toughest workout of the summer. The first 4 miles were tough but the last 2 miles were even tougher. Still pushed through it.
= 8 miles
Thursday 7/20- Recovery Run
800m warmup/dynamic stretches
5 miles easy @ 8:54
Static stretches
*Felt sore from yesterday. Got tough in the beginning but started to feel good towards the end.
= 5.5 miles
Friday 7/21- Long Run
1 mile warmup/dynamic stretches
11 miles @ 7:46 pace w/ last mile faster
Strength work
Static stretches
*Felt strong until the last 3 miles, still pushed through and ran the last mile in 7:28.
= 12 miles
Saturday 7/22- Travel Day
Took today off and driving 9 hours to Asheville, NC to attend the All American XC Camp tomorrow. I'm very excited!
Sunday 7/23- 1st day at camp
Easy 25 min run (about 3 miles)
*Felt pretty good. A little sore from the 9 hour car ride yesterday but not too bad.
= 3 miles
Weekly mileage = 46 miles
