Week Nine: 8/20 - 8/26
August 20th: Did an easy three mile run and strides afterwards.
August 21st: Warmed up for 1.25 miles and did dynamic stretching and drills. Today we had a two mile time trial. The first mile was around the fields and the second mile was on the track. I ended up running 10:08. Afterwards I cooled down for 1.25 miles and did core.
August 22nd: In the morning I ran six miles and in the afternoon I did four.
August 23rd: Ran at Calvert in the morning and ran through our cross country course two times. Whenever I met a hill during the run I surged up it. In the afternoon I went for a 40 minute run with strides.
August 24th: Today all of our varsity kids ran 45 minutes together in a pack. Every five minutes we would surge for a minute at a hard effort. We started the minute surges at about 5:20 pace but by the last one my teammate Jack Dodsworth and I ended up running 400 meters on the track. Afterwards we did a ten minute core routine and stretched.
August 25th: Today the team and I traveled to Hereford High School to do a workout. We warmed up for a mile and then did dynamic stretching by the start line. The workout was 4x200, 4x800, 4x200 and was exactly three miles of work. I ran each 200 in 32 seconds; for the 800s, my total average was 2:40. Afterwards we cooled down for 1.25 miles and then went tubing at a nearby river.
August 26th: Ten mile long run at Calvert Cliffs State Park. Throughout this run I gradually got faster and felt really good.
Total mileage: 51.5 miles
