Summer Training Log

Friday - June 29th 2018 - Week #2 4.7 miles - 7:32 - water jogging Weather: sunny Tempature: 92° Wind: N/A Summary: Simon, Matt, and I we’re supposed to meet at the school at 1:30, but like usual I was 10 minutes late so we ended up leaving around 1:45 or 1:50. Simon thoughts that we should run RIP road because there’s a segment on the Garmin Connect app that has quite a few competitors one being Dartmouth runner, Ben Szuhaj. I was originally thinking that we would end up chickening out of doing this run, although when we got close to Rip Road Simon brought it up and I knew that meant it was happening. (Bless your soul Simon) So starting at the first telephone pole on the left we went off. We ran and ran and ran until we were pretty sure the segment was up .87 miles away at the other end of Rip. We stopped for a little to catch a breather and get some water and then headed towards Pine Park. (We wanted to atleast get in 4 miles and going straight back to the school was not gun...

Thursday - June 28th 2018 - Week #2 6 miles - 8:30 pace- Recovery Run Core Weather: rainy Tempature: 75° Humidity: 90% Wind: N/A Summary: Simon and I ran towards Sachem Village on trails, went through the cemetery, ran through Brownie Land and back to the school. The run was not very evenly paced due to the amount of hills and uneven paths. The pace ranged from 6:34-10:20 based on the terrain and location. I also ended up doing core. Planned on water jogging today, but I ran out of time. I can try and fit that in tomorrow. Body: Get more sleep. Eat more things. (Maybe a smoothie)

Wednesday - June 27th 2018 - Week #2 4.14 miles - 7:30 pace Temperature: 72° Weather: Sunny/Partly Cloudy Wind: 9 mph Summary: Simon and I were originally planning to do a recovery run around Brownie Land, that didn’t happen. Instead we ended up running 4.14 miles at 7:30 pace. I definitely need to start distinguishing which days are recovery and which are training runs. I don’t wanna slip into injury. Body: Can’t wait to water jog tomorrow.

Tuesday - June 26th 2018 - Week #2 4.9 miles - 7:40 pace Temp: 68° Weather: Sunny Wind: 2mph Summary: Today Joseph, Simon and I ran on the Ballard Trail in Norwich, VT. The last time I ran the Ballard Trail Thursday or Friday of last week I paced around 8:30 per mile. Today we had an average pace of 7:40 mpm. It’s good to know I’m getting some speed back in my legs. S/O to Simon and Joseph. After the run Joe and I swam at the pond. Body: Feeling good, ready to do some nice water jogging tmr!

Off Day Sick

Week #2 June 25th-July 1st Week #1 total mileage: 20.04 miles.Week #1 was a good reminder of the training intensity I need to be doing. The week sped up quite a bit starting 8:30 pace and decreasing to a breezy 6:50. Let’s get Week #2 started! Week #2  | 25-30 miles Cross training: 2x @30-45 minutes —————————— Monday: Off day Sick ——————————— Tuesday: 5 miles - Ballard Trail - Training Swim ——————————— Wednesday: 4 miles - Brownie Land - Recovery Swim ——————————— Thursday: 4 miles - Cemetery - Training Water jogging - 30 minutes ——————————— Thursday: 4 miles -  Tanzie Trail - Recovery Soak legs in Mink Brook Bike - 30 minutes ——————————— Friday: 4 miles - Etna Church Run - Training ——————————— Saturday: 4 miles - Rail Trail - Training ——————————— Sunday: 5 miles - Recovery Bike - 30 minutes

Saturday - June 23rd 2018 - Week #1 2.5 miles - 6:48 pace Tempature: 64° Weather: raining Wind: 12mph Summary: I ended up running on a treadmill at RVC because of the rain and wind. Pacing was much easier with the treadmill resulting in 2.5 miles at 6:48 pace. I planned to do 3-4 miles around Hanover and a swim, but since I did some extra miles at the beginning of the week the 2.5 mile faster paced run was a perfect final day for Week #1. Body: Feeling pretty good.

Friday - June 22nd 2018 - Week #1 4.2 miles - 7:50 pace Temperature: 75° Weather: Sunny Wind: N/A Summary: Jack Lynch, Simon Herron, Daniel Frost and I ran up to the power lines behind Sachem Village. Started moderately paced, Simon and I split off from Frost and Lynch at the mile mark and picked it up to around 7:30 pace. #metoo Body: I’m feeling a bit of a shin splint in my right leg and some ankle discomfort in both legs. I’ll make sure to take good care of my lower right leg Sunday. Map:

Thursday - June 21st 2017 - Week #1 5.4 miles - 8:00 pace Temperature: 77° Weather: Sunny Wind: 9mph Summary: Today Charlie Goodrich, Matt Bonner, and I ran a good 5.41 miles on the Ballard Trail in Norwich, VT. The trail run today was much more enjoyable then our Greensboro road run Tuesday. I’m hoping to do the majority of my runs in the upcoming weeks on trails to protect my knees and ankles for the harsh pounding of the road. I would also like to increase the pace on my next couple runs, 7:00 pace is ideal. We also did 4 strides on the Norwich Green after our run. Body: I’m feeling sore, but nothing that can’t be fixed with some ice and diclofenac. Map:

Wednesday - June 20th 2018 Rest day.

Tuesday - June 19th 2018 - Week #1 4.1 miles - 7:45 pace Tempature: 75° Weather: light clouds/sunny Wind: 3mph Summary: Today Charlie Goodrich, Simon Herron, Matt Bonner, Daniel Frost, Daniel Bandler, and I ran 4 miles on Greensboro (S/O Lauren B) from Hanover High School to my house. With some newcomers to our summer training we started off at a lighter pace and slowly accelerated over the course of the run.  Greensboro’s up hill battle wasn’t nearly as noticeable after running Pine Park on Monday. Once we arrived at my house we grabbed a quick sip of water inside and headed out to the pond to take a dip. Sadly we forgot our 4 strides at the end of the run. We’ll have to add those on after Saturday’s run. I also sent 10 minutes of core exercises solo. Body: Again I’m feeling a little soreness in the right ankle. I’m worried that this ankle irritation is partly mental. I’m very used to looking for pain in this area of my ankle and sometimes find that I don’t feel any di...

Monday - June 18th 2018 - Week #1 3.84 miles - 8:00 pace Weather: Raining and Humid Tempature: 78° Wind: 9mph Summary: Matt Bonner, Jack Lynch, Simon Herron, Daniel Bandler, Daniel Frost, and I met at the Garipay Fields around 3:30pm. Although it was humid and rainy we set off towards the practice golf course, crossed the road, and ran through Pine Park. I originally planned to run 3 miles today to ease into training, but since some of us left our shirts near the mouth of the Pine Park trail and we planned on doing strides at Garipay we ended up running 3.84 miles instead. I think the extra mileage will only help prepare us for the mileage boost in the coming weeks. After the run we did four quick strides at Garipay and headed over to the Mini Co-op for a snack. Body: I felt surprisingly fluid for not doing any dedicated running for two weeks. Most of the outdoor track season my stride and form did not feel very smooth, but after this recent break I feel my old rythmic pace...

Week #1 June 18th - 24th The running year of 2017 was less than ideal starting junior spring with a bilateral achilles injury, progressing to foot and arch pain, and rounding out with pretty bad shin-splints. Due to these unfortunate injuries my training hasn't been up to par. This summer I'll aim to train efficiently while paying close attention to my achilles and shins. Coach Luke has given me a good amount of cross training to do on top of my weekly milage. I'm planning to split these sessions up between biking, swimming, and aqua jogging. Let's get it going. Week #1  Milage: 20 miles Monday: 3 miles - Pine Park 4 Strides - Garipay ——————————- Tuesday: 4  miles - Etna 4 Strides - My house Swim ————————————— Wednesday: Rest day ————————————— Thursday:   5  miles - Norwich 4 Strides - Norwich Green ————————————— Friday: 4 miles - Sachem Village 4 Strides - HHS —————————————- Saturday: 4 miles - Brownie Land ————...