First chance at a normal week of training!

After over a month of traveling and partial training due to health issues, this will be my first chance at a week of consistent training to carry me into the USATF National Championships. I will be praying for God's mercy on health and weather so that all will go smoothly! I'm grateful for the ability to train and I want to make the absolute most of it!


Sunday, June 12th
55' easy on grass in the morning.
25' easy on trails with Jake.

Monday, June 13th
45' easy on the grass and track + 6x200m (30" rest) in 36, 39, 37, 37, 37, 36.
40' stationary bike in place of a second run. Hoping to take some of the load off of my feet.
1x30" H-Core + Jay Johnson's back routine + 1x30" H-Core.


Tuesday, June 14th
45' w/ 6M progression on Merrifield Road with Jake. 15:20, 13:15, 11:44 2 mile splits for a 6M time of 40:20. I felt the strongest I've ever felt muscularly and mechanically, but absolutely terrible aerobically.
2x30",1x60" pedestal routine without rest.

Wednesday, June 15th
75' stationary bike with 10x30-60" surges during the last 20'.
3x100 running arm simulations with 5lb weights.
3M on the treadmill in 22:35. Eased into and felt nice and relaxed.
3 x standing core routine. I enjoyed this one... it was a fun change to the usual workouts and definitely a challenge for me.

Thursday, June 16th
15' easy + 4-6-4-2 (200m recovery) + 19' easy + 6x300 (100m recovery). The warm up felt terrible, but the mid-workout run felt much better. Goal pace was 80" for the entire workout. Actual times were 77, 2:01, 78, 36, 58, 59, 58, 57, 57, 57. Not a failure of a workout, but much more challenging aerobically than I expected so I came away a bit discouraged.
30' stationary bike instead of a second run.
3x6 leg strength workout.

Friday, June 17th
Rest day for cardio work!
40' core + flexibility. Basically I put my watch on a 30" timer and just started exercising... every 30" I switched exercises. I got the entire standing core routine and pedestal routine done, as well as a majority of the back routine and several random moves. A fun way to change up my core for a day.

Saturday, June 18th
10.3M loop in 72:30 at White Rock lake... passing the 10 mile mark at 70 minutes. Not a bad run pace wise, but it was more tiring than I would have liked it to be. I intended to run the last 30' at tempo pace but settled for just finishing the run controlled.

Weekly Mileage (10' bike = 1M): 56M total... 41M of running.