Last week I took a trip to Statesboro, GA with the App. St. men’s soccer team for the Sunbelt Conference tournament. I left on Wednesday morning after an easy 9 mile run with Tyler and after arriving in Georgia I planned on getting in a nice, easy 5 miler to close out my day around the Georgia Southern campus. Unfortunately, my sense of direction was not strong on this evening and my 5 mile run turned into a 10+ mile run. So I ended up getting nearly a 20 mile day by mistake!
The team won their quarterfinal match on Thursday evening against NJIT, but after a quick 16 hour turnaround were unable to get past Hartwick College in Friday’s semifinal. I had a great time working with the team and although it was a disappointing end to the season, the team only had 4 seniors graduate leaving a great group of underclassmen ready to take that next step and earn their spot in the NCAA tournament next season.
Running wise, I was able to get in my first workout since the marathon and being sick. After returning to Boone late Friday night, I woke up Saturday and made my way to Moses Cone for a session of 2:30 downcycles. This workout consists of 2 minute and 30 seconds of harder running followed by 90 seconds of recovery which leads back into the next 2:30 segment. Also, within each 2:30 segment the goal is to increase your pace every 30 seconds; so 5 gear changes for every 2:30 segment. The challenge of this fartlek workout is to make sure your opening 90 seconds is done in a controlled but forward fashion so that you can truly get faster with each 30 second piece. Pete had me do 9, 2:30 cycles plus 8×15 second strides. The park was quite icy but I was still happy with my effort and very pleased to be able to workout again after almost 6 weeks of herky-jerky and inconsistent training.
Next week I am slated to have 2 workouts as I try to get my legs back underneath me in time for my Turkey Trot 5k in Charleston. Thanks for reading!
Here is my last week of training (11/9-11/15):
Sunday: AM: 14.5 miles
Monday: AM: 6.5 miles
Tuesday: AM: 12 miles
Wednesday: AM: 9 miles PM: 10 miles
Thursday: AM: 11 miles (6×200 post run)
Friday: AM: 9.5 miles (8×20 seconds post run) PM: 3 mile shakeout pre travel
Saturday: AM: 11.5 (3 sets of 2:30 downcycles, 8×15 seconds hard)
Total: 87 miles, 8 runs, 1 shakeout