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Hey everyone, my name is Cole and I am a teammate of Maddy's who will be taking over her Maddy Monday's segment this week to give you guys a perspective of training and life from the men's team side of things!
MONDAY: Today we hit the hills hard! Our warm up was a 2.5mi run at long run pace to the park where we work out at. This warm up really got the blood flowing in preparation for the hills.
Our workout was a time based repeat exercise in which we did:
5x2mins, 5x1min, and 5x30s. In between each interval, we had a 3min recovery time to jog down to a starting position and get our heart rates under control a bit.
While these repeats were short, they were all done on soft grass, uphill, and very fast. For the 1min intervals, I believe our top group was covering nearly 400m.
For a finisher, Telaneus had the top guys run from the park, all the way to a major intersection, shy of a mile away- also uphill. Noticing a trend here? Coach spun this off to us as somewhat of an "all you got time trial" so I took this to heart and ran a 4:19. From there, we jogged the remaining 1.5 miles back home.
To finish off the workouts for the day, we hit the weight room at 3:45 for our usual strength, agility, and flexibility training routine. This involves bench, squat, power cleans, box jumping, hurdle drills, shin strengthening, etc. After the weight room, I got with my group and snagged the extra 5 miles we (I) needed to finish off our (my) daily mileage.
Proceeding our workouts, I went to the Reed's house to shower and grab some dinner. Shoutout to John Reed for buying B Dubs for us! He's a great guy. @johnjovireed1
Total for the day: 18mi
TUESDAY: Today was our very first off day of the season. We had to meet at 9am for study hall. But other than that, we had no responsibilities. Although we still have assigned mileage we needed to get today. So I guess it was an "off" day. I used the extra time in the morning to grab Starbucks and make up a quiz I had missed on Friday because of McNeil. Basic white girl stuff... After school I got the 8 miles I needed at recovery pace.
Total for the day: 8mi
WEDNESDAY: Progression run day is here! Or is it? 6am: alarm goes off. I crawl out of bed and put on my running shorts. I then crawl to my bathroom and throw up. Not going to practice. I crawl back into bed. 12pm: I should probably get up and do some homework or college applications. 1pm: Yeah... I really need to get out of bed. Despite my morning, the rest of the team had a good workout. They did an 11mi progression run, with the top men starting around 7:30 and dropping it to sub 5:30 by the last 3 miles. After school, the team did the regular strength workout as described in Monday's post.
Total for the day: 0 :(
THURSDAY: Time for tempo work! Today's workout was a 1.5mi warm up to another local park where we often tempo. I ran short 17:48 3mi tempo because my stomach was still a bit iffy from Wednesday. Although, the rest of my boys ran a full 4mi, led by Alec in 22:50, with a 5:30 last mile.
After the our 1.5mi cool down back to the track, we had 4x150m strides to lengthen our muscles and work some of the lactic acid out of our legs. Then we stretched and headed in for the day.
In the locker room, we had a sick dance off featuring Andrew, Tyler, and an unwilling Zach.
Total for the day 7mi
FRIDAY: One day until Flying Hawks. Coach gave us some much appreciated rest by moving practice an hour later than usual because we had the day off of school. The workout today was short and quick: No warm up, 2x1mi @ goal race pace as a pack, and 4x400m @ 2-3s faster than goal race pace, 1mi cool down.
Our first mile was 5:25- a bit slow, but we were all still quite stiff from our lack of warmup. Mile 2 was a little quicker, and adequately met the average goal pace of our top group, finishing in 5:15. We ran this rep negative split, finishing with a 68s final 400.
400s were all over the place, ranging from 69s, to 75s, a little quicker than coach would have liked, but we were feeling good.
The remainder of the holiday, was spent watching Without Limits- the better Steve Pre movie, napping, and hammocking with the squad.
Total for the day: 4mi
SATURDAY: Meet day is here and we are ready. The day started with our varsity women placing third overall, led by Payton Brown with a 3rd place individual finish. The regular varsity girls sat this week out again as to preserve themselves for championship season and to give younger girls a chance to race in the big leagues.
Our men's team kept the excitement going with a close 2nd place finish- losing to Hebron, our cross town rivals. We had some good individual performances, with Andrew running a 16:50 for his second race back, and myself running a 16:08 for 7th place.
Afterwards, we met at a local breakfast place which was aptly named 7 Mile Cafe (not Black Walnut Cafe, which was my choice, @alecblair_22). All in all a successful day and I cannot wait for what the week to come holds as we prepare for district on the 19th.
SUNDAY: Today was pretty chill. I got some homework done, went for a shakeout run, and went to work #NestleTollHouseGrind. Ended the day with the season 6 premiere of The Walking Dead.