Summer Training Blog: Rohann Asfaw (Entry #4)


Entry #1 July 17-23

Sunday, July 17:

Nine mile long run at about 7:20 pace. This was the last run I had in Colorado, and since I was unfamiliar with the area I just did a simple 4.5 mile out-and-back. The air is so much less humid in Colorado, and I feel the altitude didn't have the effect on me I was expecting.

Monday, July 18:

Scheduled off day. This was convenient since I spent the day driving to Texas.

Tuesday, July 19:

Six miles around 7:40 pace. We arrived to the hotel around 10:30 p.m. and I had no idea where to run so I just ran on the treadmill (really boring).

Wednesday, July 20:

Eight miles at around 6:45 to 7:00 pace. I had to do this run at about 8:00 a.m. and it was already hot by that time in Corpus Christi. The humidity was ridiculously high as well and it made running that pace terrible.

Thursday, July 21:

Hill sprints. My coach told me just to find a hill and run them until I was exhausted. I was lucky to find one solid hill in what seemed to be such a flat area. I did a two mile warmup, three sets of ten hill sprints (about 30 meters) with three minutes in between sets, and a two mile cooldown.



Friday, July 22:

Four miles easy in the morning and evening. The evening run felt significantly better than the morning run. I've been doing all these runs in Corpus Christi on the gulf coast and I think that just adds to the already high humidity.

Saturday, July 23:

Two miles easy, two miles at 5:30 pace, and two miles easy. I did this ran in San Antonio since we were spending one night there before flying back to Maryland the next day.

Weekly total: 42 miles