I've missed this thread the past few weeks. It's good to see everyone doing well.
Goal: Ramp up intensity, maintain volume throughout XC season.
Goal Race: State Divisional Meet 11/8
Goal for Race: A Goals: Advance to All-States, break 17. B Goal: Break 17:30 C Goal: Actually finish without passing out this year haha :P
Next race: First duel meet 9/9 Goal for Race (3 miles): Sub 17:45?
M - Hill workout :D One small hill is nothing compared to the mountains I've been dying on this past summer. Still a good workout though, no doubt. 1m WU. .55m fast WU ~ 3:30. 3 sets of a loop up and down the hill 3 times. Each set was about 3:05-3:10. Breathing hard the whole time, working especially hard up the hill. Felt great. Then 6 all out sprints up the hill and walk back down. 1.5m CD.
T - 1m WU. 5.2 blaaahhh. First time running at 2:30 in the afternoon since May... Everyone on the team died, one kid passed out on the side of the road. 85-90º I managed to survive...
W - 1m WU. 2.9 easy. Strides. Still hot, but it was an easy run. My coach told me he was picking me to be captain, so that's pretty cool. My increase in effort over the last 6 months has paid off in multiple ways. :P
T - Picture day then a scrimmage meet. The course is mainly grass and some dirt/wood chips, not too hilly. The distance wasn't really known, but I measured it online and it came out to be 2.1936 miles... 2m WU. Strides. Race in 12:18. That's about 11:12 2 mile pace??? My Pr is 11:09 on a track, so either I measured wrong or I am in really good shape. Probably somewhere in between... I guess I'll find out later. Their top three guys weren't racing, so they just hung around in front of me. At the end their coach told them to kick away from me, but I managed to outkick one of them. Perhaps that sprint work during the summer helped? Felt like I could have pushed harder in the middle of the race, just need to get some of that mental toughness back. 1.25m CD.
F - 1m WU. 7.6 at 7:27 felt good. A little sore from the race. Strides.
Sat - Felt lazy as hell and ended up skipping my run. Then later that night I got mad at myself and made myself workout in my basement for two hours which I hate doing. 20 min on the stationary bike medium effort. Then I lifted, upper body, which I need to do more often. Then I did some of Jay Johnson's GSM along with some of my own stuff.
Sun - 45:54 trails easy. Boobs are sore.
Total - ~35 Pretty low volume in terms of mileage, but definitely a good week. Lots of different types of work. Next week is supposed to be 85-90 every day soo.... this is gonna suck.