Summer Training, Week 4: July 20th to July 26th
This week I had a lot going on so I didn't get to attend any team practices. I ran most of my runs alone around my neighborhood which is all sidewalks and road. My paces for my runs this week weren't too fast since I want to ease into this cross country season which will officially start at the beginning of August.
Monday: Ran a 40 minute run around my neighborhood alone, 7:45 pace. Afterwards, ran strides and did ten minutes of circuits: (push-ups, curl-ups, squats, 6-inches, bicycle, planks, calf raises, side curl-ups, side planks, Russian twist, etc.) Pace felt good but my knees were a tad achy from transitioning from grass to concrete.
Tuesday: Ran in early morning around my neighborhood (all concrete :/) for 30 minutes at 8 minute pace (slow). 10 minutes of circuits after. Felt good on this run so did a few strides after.
Wednesday: Was at my grandparents house and forgot my training shoes at home so didn't get to run today. Did circuits.
Thursday: Went on a 45 minute run with former teammate, Ryan Small, at Nokesville Park which is a course that we have raced before which is mostly gravel with some grass which is much nicer than running on pavement. Ran the first 30 minutes at 7:30pace and finished the last 15 minutes with a pick up at 6:45-7 minute pace. I felt really good on this run since we ran at about 9 at night to escape the heat. Circuits after.
Friday: Went on a 40 minute run with friend, Fitsum Seyoum, around my neighborhood on the sidewalks/road at about 8:15 at night. First 30 minutes at 7:15/7:20 pace. Last 10 minutes were a bit faster at 6:10/6:15 pace. We did strides afterwards up and down my street.
Saturday: Ran in the early morning for only about 20 minutes around my neighborhood alone since I left for the beach today around 9. Did circuits that morning as well.
Sunday: Ran in the morning at the beach around the neighborhood. Hard to escape the heat on the roads here so I started off this week with a slow pace at 7:50 ish. I felt very good and relaxed and ran a few barefoot strides in the sand (barefoot because its harder to grip the sand in my trainers).
