Evan Luecke Summer Training: Running With The Team

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Week #9

Monday

Today I had probably my toughest workout on paper. I saw the workout and low-key got a little scared. We were talking about the workout a lot during our 2 mile warm up. Just saying what we were wanting to hit. The workout was a 3 mile tempo, then going into 4x1 mile repeats. I did the tempo with charlie and we were around 5'10 pace. We both met up at our community Park and did our workout there since it was scheduled pick up at Forney High. It wasn't a pretty site, when you have the whole school trying to fit into our school parking lot. Back to the workout. What We did was just run the tempo around the big soccer fields. Then we met back up at the car. Charlie didn't want to run the mile repeats so I asked him to pace me in the first 800, try to come in around 2:20-2:40. That didn't workout well. He only paced me for one lap around the soccer field which is a little bit less than a 400. When he pulled off I looked at him, like what are you doing. So I had to do 3 more laps trying to be around 4:40-5:20. It was hard to try and do. I kept looking at my watch to see if I was on pace, and I know I shouldn't have been. First Mile- 4:54. Second mile, Charlie didn't even pace me. So I started off on pace hitting 70 my first lap. I was on pace, next lap was 75. 800 mark was- 2:25. I picked up third lap running 73. Finishing my second mile in 4:43. 2 more two go. Charlie decided to hop in on this one. This time he went the 800 and led me into 2:36. I knew I had to go faster, as soon as he dropped off I went. I hit 70 the next lap, then 68. Hitting my 3rd mile at 4:54. My last Rep, I had to make sure this one was my fastest. I was feeling a little tired. My recovery in between was the time I hit. So I got 4:54 recovery last rep. I spiked up and went HAM. First lap was 68, then 70, then 74, finishing strong with a 67. My last mile was 4:39.

Finishing good, and fast. I went into a 2 mile recovery.

Total Mileage- 11

Tuesday

Recovery Tuesdays, I did a 9 mile run. One of my last runs in Forney, I did this run in Forney and did the usual 6 mile trail, and just ran around my school for 3 miles. I was feeling strong. The run was real relaxing and felt easy. I averaged 6:50-7 flat pace, so nothing too hard. After the run I got to ice, I go into to fill the ice bath up but there's no ice. I was confused so I just got all the ice pads that were used to ice shoulders, etc… put those all over my legs and was probably more cold than if i filled the ice bath with ice.

Total Mileage- 9

Wednesday

Another speed workout. This one was a little bit easier. I did a 30 minute warm up run. Something real easy just to get my blood flowing. I got at least 4 miles. I don't know the exact amount. After I spiked up and had 2 sets of 5x300's with a 100 meter rest. The 300s were around 40-50. Somewhere in between there. I hit around 43-47. Through the first set. I did about a mile in between so my legs wouldn't lock up in between the sets. The next set was about the same and a little faster more like 43-46. Feeling a little tired but managed to get through it.

Total Mileage- 7

Thursday

I had a 75 min run. I did this run in Forney. Wasn't expecting too, but plans changed so I got stuck in Forney. Doing my run and Feeling Great I got around 11 miles. Around 6:50 pace. Feeling a little dead knowing Monday I finally start training with my team. Which is getting me Super excited to get back to racing. I've been ready to get back on the course. My run was interesting I started to explore and found some trails, that not many if anybody knows about. They were about a mile long and they had beautiful scenery.

Total Miles- 11

Friday

Final Speed day of the week and maybe the last workout in Forney. I had a 30 minute warm up which was a little more than 4 miles. Then 4-6 accelerations of 60 meters at 95% pace. The accelerations were around 150 meters. The accelerations were do the 60 meters but having full recovery. I did about 800 meters of slowly jogging for my recovery.

Saturday

Long run Saturday, My favorite day. Today I had an hour and 45 minutes., I went to White Rock to do the run, I just randomly went. Earlier this Morning I went to go support my little brother and the Forney Cross Country team. They did very well and I was impressed by their performance.

The long run today was long and lonely. I did it in the evening and after I packed and everything. I just started running. Really didn't feel nothing for it, I was tired after but I had a lot of energy left over if that makes since.

Total Miles-15

Sunday

Move In Day. Today I left good Ole Forney Texas. Starting a New chapter in my life. I am a little scared but not really. I was excited too. I got to meet my roommate. His name is Jesus. We had team dinner at this Italian place called Luigi's. It was good and satisfying. I met the team and the new coach.

Week In review

This week was a long and tiring week. Saying my goodbyes, trying to pack and doing my runs, tired me out. I had good speed workouts. Better than I thought I would, but I know it's just going to get harder from here.