Alek Abate Content Library

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Road races in the past months.

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Recovery 4 Miles @ 8:59 Pace.

1.2 Mile WU
5K Steady State Run @ 7:01 Pace
1.2 Mile CD

Easy 3 @ 8:17 Pace.

Moderate 3 miles in 21:40. Still recovering from my cold.

400m @ easy pace
400m @ 15 pace
400m @ 5K pace
Repeat 4 times.

Did mile fartleks over a 5 mile course. Total time was 38:44. Times for the miles were: 6:47, 9:04, 6:50, 9:14, 6:46.

Got in a decent week of training-
Tuesday: 20 minute fartlek. Workout was- 5 min hard, 1 min slow, 4 min hard, 1 min slow, 3 min hard, 1 min slow, 2 min hard, 1 min slow, 1 min hard, 1 min slow. Covered 2.8 miles.
Wednesday: Moderate 5 miles in 35:38. Last mile in 6:20.
Thursday: Easy 4 miles @ 7:44 pace. Last mile @ 15K pace, 7:20.
Today (Friday): Rest day, Ortega tomorrow. Looking to do about a 34:00.

Easy 2 miles @ 8:42 pace.

Today I ran the Glorious Gallop 5K in East Hampton, CT. I got a great 2 mile warm up in and stretched a lot. The race started at 7:15 PM to nice cool temps of 65 degrees. My first mile was 6:08. The second mile was hillier and I ran it in 6:27. The last 1.1 was flat with a downhill finish, and my split for that was 6:42, for a final PR of 19:20. I also set a new 4K PR of 15:40 en route. Great race and felt amazing!

Recovery 4 miles @ 8:50 pace + 8x50 meter barefoot strides.

4.25 mile total.

Lots of racing, tough week:
Monday: 500/400 fartleks, legs were sore.
Tuesday: Moderate 5 miles in 35:52.
Wednesday: Track Meet. Ran the mile, PR of 5:39. Ran the 800 next, PR of 2:38.
Thursday: Easy 4.5 miles, 3x10 second hill sprints.
Friday: Bob Hayes Invitational track meet. Ran in the 1600, 5th overall in 5:40, very windy and could not kick. Ran the 800, wind picked up, ran a 2:39.

First week of training under new coach Paul McRae
Sunday- Off
Monday- Off.
Tuesday- Easy 4 miles in the rain.
Wednesday- 6X800m w/ 2:00 rest @ UNF. Started at 3:01 and dropped down to 2:53 by the last interval
Thursday- 2M out slow in 17:54, 3M back fast. Splits were 7:12, 7:39, 7:10. Mile 2 was over the bridge.
Friday- 5.2M including 10X100m hill sprints. Averaged about 25 on the sprints, focusing on form and arm movement.

Wednesday- 5X800m. Ran them in 2:53, 2:48, 2:51, 2:51, 2:49. Consistency is key in the weeks leading up to my state meet.
Thursday- 2 miles out slow up and over the bridge. Then 2 miles progressively faster back over the bridge in 14:07. Felt fast but comfortable.
Friday- Rest day. Gunning for a PR in mile + 800m in tomorrow's Hershey Regional Track Meet @ OPHS.

Yesterday (Thursday) I did 4 mile @ 8:04 pace, easy. Today was a rest day.

Yesterday: 3.6 Miles Race in 22:04, 6:09 Pace. New 5K PR of 19:06.

Today: Easy 7.7 Miles @ 7:45 Pace.

Easy 4 miles in 35:00.

Wednesday: 800m time trial in 2:41, the 6X400m in 1:22, 1:23, 1:20, 1:19, 1:17, 1:16.
Thursday: Easy 3 @ 7:55 pace.
Friday: Rest.
Saturday: MS North Region Meet. 3K was first, qualified for state by getting 3rd in 11:26. My team, Clay PAL, swept the top 4 spots. Next was the 1500m, disappointing in 5:28 but legs we absolutely shot. 4X800m was last, Clay Pal 'B' team that I was on came in 3rd. My team ended up winning the meet with only 12 kids who all qualified for the state meet.

Sunday: Legs were sore. Rest. XT- Mowed lawn.
Monday: 600/500/400 fartlek. Times were- 2:04, 2:06, 1:38, 1:48, 1:16, 1:12 (official PR). Great way to start out a good albeit tough week of training.

1.25 Mile WU
5 Miles @ 8:06 Pace - Ran w/ Eric
6x100m strides
1.25 Mile CD

Total Mileage: 7.5 Miles

Easy 5 Miles @ 7:47 Pace.

Easy 3.75 @ 7:41 Pace w/ some teammates.

Easy 4 miles @ 8:45 pace. Starting my taper for AAU Nationals.

Easy 2 miles @ 7:40 pace.

Moderate 5 miles in 39:30. Surged up both hills + 30 second pick-up on the last mile.

Easy 3 miles @ 7:30 pace.

Bridge repeats-6X400m w/ 400m recovery jog. Times were: 2:02, 1:56, 1:55, 1:53, 1:53, 1:45.

Had a very sucessfull weekend:
Saturday- Pirates On The Run 10K in Fernandina Beach. Weather was perfect- mid 40s at the start. 4 miles of the race were on a muddy greenway though, making the times slower. I still managed a 3 minute PR of 43:49. Hope to break this time by at least a minute at St. Paddy's
Sunday- Did 10 miles. Took the first half easy, started to kick in the second half. Last 2 miles were in 14:46, last mile in 7:16.
Today (Monday)- Easy 4 miles @ 7:55 pace.

Hard 5 miles in 34:45, a new PR.

Easy 2 miles @ 7:47 pace.

Easy 5 miles in the rain @ 8:10 pace.

First day of Indoor Track training. Didi 8x400m w/ 400m recovery. Times were: 1:20, 1:27, 1:20, 1:21, 1:21, 1:24, 1:19, 1:14 (PR). Great workout.

Did 8X400m w/ 400m recovery. Times were: 1:22, 1:24, 1:23, 1:26, 1:23, 1:26, 1:21, 1:16. My performance was OK, a little fatigued from yesterday.

Easy 4 miles @ 8:04 pace.

Easy 3 miles @ 8:04 pace. Slightly hilly route.

Did 3x1k and 2x400m repeats @ 5K race pace. Times for 1k were 3:53, 3:53, 3:48. Times for 400m were 1:32, 1:32. Legs were very sore.

Ran the Memorial Day 5K this morning. Temps were OK (70s) but I had no doubt the it was 100% humidity. Goal for the day was sub 20- final time was 20:18 gun time, came into the finish at 20:16, a new PR on an official course. Splits were 6:12, 6:39, 6:45. Building my base this month, looking to get a pie at Run for the Pies.

Did 400/300 fartleks.
Run 400-1:32
Jog 400
Run 400-1:30
Walk 400
Run 300-1:02
Jog 300
Run 300-1:03
Walk 300
Run 400-1:27
Jog 400
Run 400-1:27
Walk 400
Run 300-1:02
Jog 300
Run 300-:59
Jog 400

400/200 fartlek workout.
Run 400-1:26
Jog 400
Run 400-1:26
Walk 400
Run 200-0:34
Jog 200
Run 200-0:35
Jog 200
Run 400-1:26
Jog 400
Run 400-1:26
Walk 400
Run 200-0:34
Walk 200
Run 200-0:34

Easy 4 Miles @ 7:22 Pace w/ the team.

Easy 4 Miles w/ the team @ 7:53 Pace

Easy 4.2 Miles @ 7:49 Pace w/ some teammates.

Easy 4.2 Miles @ 8:05 Pace w/ the team.

Easy 4 Miles @ 8:19 Pace w/ some teammates.

Easy 4 @ 8:10 Pace.

Wednesday: 6X800m w/ 1:35 rest. Times were- 3:06, 2:59, 3:01, 2:59, 2:59, 2:59.
Thursday: Easy 2M.
Friday: Rest.
Saturday: Fleming Island 5K. Close to 100% humidity made for slow times. Ran a disappointing 20:44. Need to get more tempos in. XT- Weed wack and mowing the lawn.

Tuesday: Moderate 4.5
Wednesday: 2X1600 in 6:03, 5:58. Then, 2X800 in 2:55, 2:57.
Thursday: Easy 3 @ 8:30 pace.
Friday: Rest.
Saturday: AM- Time trial. 3K in 11:46, 800 in 2:44.
PM- Easy 3 @ 8:30 pace.

1.5 mile warm up
5k cross country Bartram Trail, tempo, 22:02

Only did about 13 miles while on vacation but still my July mileage topped 110 miles. Need to get in better shape for Tour de Pain.

Easy 3 Miles @ 8:27 Pace.

1.7 Mile WU
5K XC Race. Moderately muddy course but still did well. Ran a 20:31.
0.5 Mile CD

Did the Turtle Trot 10K today. Worst race of my life. Finished in 1:00:43. The heat, humidity, and hills did me in.

Yesterday: Easy 3 miles @ 8:15 pace.

Today: Tour de Pain 5K. 1.5 mile WU then 5K Race in 19:49, Florida PR. Pleased, but not satisfied, with the result.

Tour de Pain
4 mile-Sucked. Conditions were bad. Got 3rd in age group with a 34:08
5K-Did a decent time of 24:07
Mile-Good race. Picked off a lot of people. Did 6:44

Overall-Finshed 3rd in my age group

New PR! Did the Reindeer Run 5K today and finished in 20:18, 1:20 ahead of my previous PR. The weather was perfect and I felt great!

7 miles @ 8:35 pace. 1st mile in 9:30, last mile in 7:40.

Did a hard 2.5 miles @ 6:37 pace. First mile in 6:50, last 1.5 miles @ 6:30 pace.

Ran the Ortega River Run 5 Miler today. Took it out too fast, and ended up paying the price on the late race hills. Finished in a mediocre 35:57. Looking to redeem myself at the River Run and St. Paddy's 10K. Doing 8 miles tomorrow in prep for the River Run.

Ran in the Jimmy Carnes Indoor Meet today. It started off with the 3K which I finished in around 11:35, a good time considering all the turns I had to take en route to 15 laps around the track. About an hour later was the mile, and I finished in 5:54, a decent time. All in all, a sucessfull day.

7 miles @ 8:16 pace. Last 2 miles were in 15:40.

Hard 7 miles w/ hills @ 8:00 pace. Stiff headwind for the last 3.5 miles. Doing the Nease Lacrosse 5K tomorrow as a tune-up for Matanzas.

Did the Matanzas 5K today. Finished in 20:36 gun time, 20:26 chip time. Did decent, got a good first week of indoor track training. Ran an evenly paced race but should of started further up.

7 miles @ 8:27 pace.

Had a time trial today @ OPHS for the mile and 800m run. Saved a little too much in the mile, finished in 5:48. Did the 800m in 2:41, a official PR for the distance.

Ran the Bethel 8K today in Connecticut. It was a very hilly course, but I still ran even splits the whole way. Took a wrong turn during the last mile and lost about 20 seconds. Official PR of 34:42.

Sunday: 6 miles @ 8:22 pace.
Monday: 5 miles @ 8:30 pace.
Tuesday: AM: 2 miles @ 8:50 pace.
PM: 1 mile WU
6x800m Cruise Intervals w/ 45 second rest
(3:20 down to 3:04)
Plyometrics, drills, strides
1 mile CD
Thursday: Rest
Friday: 3.5 miles @ 8:40 pace.
Saturday: AM: 4.5 miles @ 9:30 pace (Recovery run on trails)
PM: 0.5 miles WU/CD
1 mile Time Trial in 5:44

Racked up another great week of training-
Sunday- Rest day. XT- Mowed two lawns.
Monday- 3 easy (8:55 pace), 1.5 steady-state (7:18 pace).
Tuesday- 6 miles @ 8:37 pace (Splits- 9:00, 9:00, 8:43, 8:33, 8:33, 7:53)
Wednesday- 2x(800,400,2x200). 1st set- 3:06, 1:24, :37, :39. 2nd set- 2:55, 1:21, 0:36, 0:37. Pleased with negative split.
Thursday- 6 miles @ 8:12 pace w/ 8x30second strides. Last mile in 7:47.
Friday- Great tempo w/ Coach Paul McRae. 3 miles @ 6:41 pace (6:40, 6:40, 6:43).

Great week of training:
Monday: 600/400 fartleks. Times were- 2:14, 2:09, 1:21, 1:22, 2:07, 2:12, 1:19, 1:14.
Tuesday: 2M @ track practice then went to Orange Park. 5 miles in 34:51, practiced pacing.
Wednesday: 3X1600 repeats w/ 8 minute rest. Times were- 6:14, 6:07, 6:03.
Thursday: 2M @ track practice.
Friday: Easy 1.5M.
Saturday: Gate River Run 15K. Great weather, mid-60s the whole race. 5K split was 23:02, 10K split was 46:09, finished in 1:09:56. Had a bad day, know I can do better.

Had the FL MS State T & F Championships today. Still waiting on 3000m time but know it was at about 11:2x. Ran a new PR in the 800, 2:36, en route to a 10:29 4x800m relay.

Easy 6.5 miles @ JRC. Last run before Memorial Day 5K on Monday.

Tough week-
Tuesday- Easy 3.5.
Wednesday- 1.5 mile WU, 2X(1200,800,400,400), 1mile CD. Ran 4:31, 4:38 for the 1200s, 3:01, 3:08 for the 800s, 1:27, 1:27, 1:26, 1:25 for the 400s.
Thursday- Easy 5 @ 8:37 pace. Last mile in 8:11.
Friday- Easy 3 miles then ran the 2 mile at an All Comers meet, did 5K race pace and finished in 12:41.
Saturday- Double Bridge Loop for 5.8 total.

Today I ran in the Hershey District 2 Track Meet. I needed 2nd in the mile to qualify for the state meet, hopefully setting a PR along the way. Came in 2nd, also got a new PR of 5:37. Did the 800 two hours later, coasted to an easy 2:41. Overall great day.

2 Mile WU
XC 5K in 19:16 on a tough course; last race of the season
1 Mile CD

Native Sun Mandarin 10K today. My time was 46:50, a 1 minute PR. The first two miles were run in the pouring rain and the last four in unbearable humidity.

4K CC time trial in 16:59. Felt OK.

Easy 7 miles @ 9:15 pace.

Did the Hog Jog Cross Country 5K. Finished in 21:45, my second best time. The course was really slow with about half of it being sand. Could drop about a minute if it were on roads.

2 Mile WU
XC 5K in 19:09; course was a bit long, converted time is 18:55. Set a 2 Mile PR of 12:04 and a 4K PR of 15:00. Splits were 5:55, 6:10, 6:09.
1.75 Mile CD

2 Mile WU
5K XC Race in 19:37, a new PR. Course was a bit long too.
1.25 Mile CD

2 Mile WU
5K XC Race in 19:51. Tough course and tough heat.
1.5 Mile CD

Another good week of training-
Monday: 500/400 fartlek on field. First 2 were off distance, rest were on the mark. Times were- 1:10, 1:20, 1:17, 1:22, 1:18, 1:20, 1:14, 1:10 (PR).
Tuesday: Moderate 5M in 35:15.
Wednesday: 6X800m in the rain. Times were- 3:03, 2:49, 2:54, 2:53, 2:55, 2:49.
Thursday: Easy 3.5M.
Friday: Easy 2M.
Saturday: Time trial in the 3K. Ran a very disappointing time of 11:50, had a bad cramp the last couple laps. Ran a 400 in 1:15 later. Easy 2M later.

AM: Easy 2 miles @ 8:20 pace - felt too hard. Looks like I need to get my land legs back after 70 miles on the treadmill the past 2 weeks.

PM: Princeton XC Camp-- Between 2 and 4 miles.

Easy 6.75 Miles @ 8:15 Pace.

Hot and humid 10 miles @ 8:20 Pace. Last mile @ 6:50 Pace.
Total Mileage: 42.6 Miles

AM: 7 Miles @ 8:55 Pace -- had no energy.
PM: Easy 2.5 Miles @ 7:39 Pace.

Easy 10 miles @ 9:05 pace.

Easy 3 miles @ 7:50 pace. Then easy 2 miles @ 8:40 pace later.

Bridge Repeats- 12X200.

Did the AAU XC National Championships yesterday. The conditions were perfect. I finished the race (4K) in 16:02, a 2:30 improvement from the beginning of October.

Did 8 miles @ 8:15 pace.

Had a tough workout today, started with 4x400 fartleks w/ runs, jogs, walks, and sprints each lap. This was followed by 2x300, 2x400, 2x300. Times were: :59, :58, 1:22, 1:23, :56, :53.

Moderate 7 miles @ 7:53 pace.

7.5 miles @ 8:10 pace. First 3.75 @ easy pace, 33:00. Last 3.75 @ hard pace, 28:15. Splits for each mile were: 8:44, 8:57 (bridge), 8:44, 8:34, 7:38, 7:40 (bridge), 7:15, 3:30 (last half mile).

Yesterday- Hilly 7 miles
Today- Easy 6 miles

Total Mileage for Week: 37.4

2.4 Mile Recovery Run @ 9:15 pace.

Total Mileage for Week: 31.1 (Off Week)

Sunday- EZ 7.2 miles
Monday- AM: Slow 2 Fast 5
PM: EZ 6.2 miles
Tuesday- 1200 in 4:50 (bathroom break), 1600 in 6:20, 800 in 3:15. Legs didn't have it.
Wednesday- EZ 4.35 miles
Thursday, Friday- Driving up North, rest.
Saturday- Slow 2 Fast 3 miles.

Easy 7 miles @ 8:20 pace.

AM: 2.8 miles easy including 3X10 second hill sprints. Kind of stiff from the River Run.
PM: Easy 7 miles w/ dad @ 9:00 pace. Took it really slow first 5 miles then cruised through the last mile in 7:32. Legs felt fine. Gearing up for another high mileage week after 40 miles last week.

Saturday: Easy 4.25 miles.
Sunday (today): St. Paddy's Day 10K. Weather was cool and crisp, 50s. Splits were consistent throughout the race and finished in 43:30, a 10 second PR. Legs were exhausted from my toughest week yet.

Toned down the mileage-
Monday: 500/400 fartlek. Times were- 1:46, 1:47, 1:18, 1:21, 1:41, 1:45, 1:17, 1:13.
Tuesday: Track meet. Did the 4X8, split was 2:39. Did the mile, took it easy, 5:51.
Wednesday: Speedwork, 800-1200-1600-1200. Times were: 2:58, 4:29, 6:06, 4:27.
Thursday: Rest.
Friday: Easy 2M in morning, 2M at night on treadmill.
Saturday: 1.5M warm up, then 1.5M easy on treadmill, followed by 1.5M @ 7:00 pace. 0.75M cool down.
Mileage for week: 30.

Saturday- Time trial at OPHS. Did the 3000, finishing in 11:53. It was a good time considering I haven't been doing race specific training in over a month. Also did an 800, went 83 then 81 for a time of 2:44.
Sunday (today)- 2 mile WU then moderate 6 miles @ 7:40 pace, 1 mile CD. Stomach hurt; nature almost called. Eating BBQ the night before a run: bad idea.

8 Miles @ 8:01 Pace. Last Mile in 7:02.

Easy 4 miles in 35:01.

Yesterday: Easy 8.3 Miles @ 8:11 Pace.
Today: Easy 6 Miles @ 8:05 Pace.

Yesterday: Tough 5K Race in 20:09. BAD conditions.

Today: Did 10.25 Miles w/ Eric @ 8:30 Pace. Went over Acosta x 3, Main Street Bridge x 3. Tough on the quads.

Yesterday was my AAU qualifying race for junior cross country. I automatically qualified with a time of 18:35 for a hilly 4K course.

Easy 9 Miles @ 7:52 Pace. Last 3 Miles @ HMP, done at 7:15 Pace.

I did the Evergreen Pumpkin Run 5K today. Finished in a official PR of 21:35. The weather was in the low 60s, perfrect for running. I would of PR'ed more though if I got more than 6 hours of sleep the past two nights.

10 Miles @ 8:25 Pace. Progressively faster after mile 5, last mile in 7:30.

Yesterday I did the Freedom 5K in 22:40. Turns out that the course was an extra tenth long so I actually just missed my PR. Race was easy, saving it up for next weekend.

10 Miles @ 8:24 Pace. Humidity sucked.

Yesterday:
2 Mile WU
5K XC Race in 19:52, PR
1.4 Mile CD

Today:
10 Miles w/ Eric @ 8:19 Pace. Got progressively fast w/ last mile in 7:24.

Total Mileage for Week: 41.1 Miles

Recovery 10 Miles @ 8:58 Pace.

10 Miles @ 8:26 Pace w/ last 2 miles @ 7:36 Pace. Moderately hilly course.

Total Mileage for the week: 43.5

Sunday- Easy 2.
Monday- 500/400/200/200 fartlek. Times were- 1:42, 1:41, 1:16, 1:19, 32, 36, 34, 33.
Tuesday- Moderate 5 in 36:20.
Wednesday- 4x1200 in 4:30, 4:29, 4:27, 4:28.
Thursday- Easy 2.

AM: Easy 2 miles @ 7:53 Pace.
PM: 1 Mile WU
4x200m w/ 200m Recovery: 44, 46, 47, 45
6x400m w/ 400m Recovery: 90, 93, 93, 93, 92, 93
1 Mile CD
Workout done @ 5K Pace

Total mileage: 8 miles

AM:
1 Mile WU
4x200m @ 5K Pace w/ 200m Recovery: 44, 45, 44, 44
6x400m @ 5K Pace w/ 0.3 M Recovery: 94, 90, 89, 91, 89, 83
1 Mile CD

PM: Easy 2 Miles in 14:57, wanted to do 3 but thunderstorms said otherwise.

Total Mileage on Day: 8.3 Miles

AM:
1 Mile WU
4x200m @ 5K Pace w/ 200m Recovery: 44, 45, 44, 44
6x400m @ 5K Pace w/ 0.3 M Recovery: 94, 90, 89, 91, 89, 83
1 Mile CD
200s done on track, 400s done on XC loop

PM: Easy 2 Miles in 14:57, wanted to do 3 but thunderstorms said otherwise.

Total Mileage on Day: 8.3 Miles

AM: Recovery 2 @ 8:35 Pace.
PM: 1 Mile WU
4x200m w/ 200m recovery @ 5K Pace: 43, 41, 41, 42
6x400m w/ 400m recovery @ 5K Pace: 87, 86, 88, 88, 86, 78
200s on track, 400s on XC Loop
1 Mile CD

3K XC Race at Princeton Running Camp. Moderately hilly with first mile in 6:15, second mile at 6:05 pace. Finished in 11:32.

Total 4.6 miles.

Easy 2 miles @ 8:35 pace.

2nd rest day in a row. Came down with a cold.

3.5 mile fartlek.

Moderate 5K in 23:39. Getting pumped for Nationals!

Easy 3 miles @ 7:53 pace.

Easy 3 miles @ 7:57 pace.

Moderate 2.5 miles @ 7:15 pace. Still base-building for track.

AM: Easy 3 @ 8:25 pace.
PM: Recovery 4.25 @ 8:55 pace.

7.25 miles on the day.

Easy 1.5 in the morning. Possibly tempo 6 later.

3.3 mile progression run @ 7:51 pace on a partially hilly route. Started at 8:50 pace and worked my way down to 6:10 pace by the end of the run.

Moderate 4 miles @ goal 15K pace, 7:29. Felt good, legs felt sore from previous days.

Sunday- Easy 2.
Monday- 300/300/200/200 fartlek @ 80%. Kept all 300s @ 59, 200s started @ 36 ended @ 33.
Tuesday- Moderate 4 in 28:11.
Wednesday- 8X400 @ 85% in 79, 80, 80, 79, 79, 79, 80, 78. Last workout before State Meet.
Thursday- Easy 2.

Yesterday: Easy 3 Miles @ 7:38 Pace. Then 4 x 200m in 41, 41, 41, 37.
Today: Last XC Practice. Easy 3 Miles @ 7:42 Pace.

Moderate 4 miles in 30:34, out and back going over the bridge. Felt great.

Did the Outback Steakhouse 6K today. Finished around 25:07, a decent time considering my calves were a bit sore from yesterday.

Easy 4 Miles @ 7:56 Pace.

Yesterday:
1 Mile WU
3.5 Mile Tempo @ 6:52 Pace
2 Mile Barefoot CD

Today:
EZ 4 Miles @ 8:17 Pace

Yesterday:
1 Mile WU
3.5 Mile Tempo @ 6:52 Pace
2 Mile Barefoot CD

Today:
EZ 4 Miles @ 8:17 Pace

Easy 4 Miles @ 7:49 Pace w/ the team.

Yesterday: 3 Miles in 19:59 w/ last mile in 6:34.
Today: Easy 4 Miles @ 8:19 pace w/ the team.

Easy 4 Miles @ 8:09 Pace w/ a teammate.

1.5 Mile WU
5X400m w/ 400m recovery- 81, 89, 87, 87, 88
6X200m w/ 200m recovery- 46, 48, 47, 48, 47
1.5 CD

Total Mileage: 7 Miles

Yesterday:
AM: 3.3 Miles Easy
PM: 2 Miles Easy

Today:
1 Mile WU
5x400m: 1:36, 1:36, 1:40, 1:42, 1:41
6x200m: 0:49, 0:49, 0:50, 0:48, 0:46, 0:43
Done on grass loop
1 Mile CD

1 Mile WU
5x400m w/ 400m recovery @ 5K Pace: 85, 90, 88, 88, 88
6x200m w/ 200m recovery @ 5K Pace: 45, 45, 42, 43, 42, 40
1.25 Mile CD
400s on XC Loop, 200s on track.

6.25 Total

Did 4.5 miles on hills.

Moderate 5 miles in 36:08, a new PR. It was quite hot and humid.

8X400 with 200m recovery. Times were: 1:27, 1:26, 1:25, 1:24, 1:23, 1:22, 1:20, 1:20. My best workout so far.

Moderate 5 miles @ 7:25 pace.

Easy 5 miles in 38:15.

Did 5 miles @ 7:17 pace. First 4 miles were easy, picked it up in the last mile.

Moderate 5 miles @ 7:12 pace. Last 800m in 2:59.

Moderate 5 miles @ 7:22 pace. Legs were a bit sore from yesterday.

Did a hard 5 miles @ 7:05 pace resulting in a new PR for the distance. Good workout.

Today I did 5X800m. Stiff headwind at parts but still managed times of: 3:02, 3:00, 3:00, 2:57, 2:56.

Moderate 5 miles @ 7:14 pace.

5 miles @ 8:00 pace on a hilly route. The first half was in 8:10 pace and the second half was in 7:50 pace.

5 miles @ 8:00 pace on a hilly route. The first half was in 8:10 pace and the second half was in 7:50 pace.

Did easy 2.5 in the morning. 3.5 later at 8:00 pace.

Easy day.
-Alek

Did 4.4 recovery miles @ 8:47 pace in a downpour. Ran a route with some decent sized hills. 0.5 mile warm up.

Sunday- Easy 7 @ 8:55 pace.
Monday- Easy 2 @ 8:50 pace then tempo mile @ 6:44 pace.
Tuesday- Rest.
Wednesday- 8x200m w/ 400 recovery.
Thursday- Easy 3.
Friday- Rest.
Saturday- Run for the Pies 5K. Had an ok performance and ran 20:18, very muggy conditions. Slowed down too much in the first mile, ended up having to kick to make up lost ground.

Friday- 4.25 fartlek.
Saturday- 2.5 out slow, 2.5 back fast on beach.
Sunday- Easy 2.
Monday- 400/400/200/200 fartlek. Times were- 1:16, 1:17, 1:14, 1:18, 34, 34, 34, 33.
Tuesday- Moderate 4.5 in 32:30.

Yesterday: Easy 4 Miles @ 7:35 Pace.
Today: 2 Mile WU
4 x 30 seconds hard w/ 1 minute rest: Paces were 5:55; 5:20; 5:28; 4:54.
4 x Mile @ Tempo Pace w/ 2 minute rest: Ran 6:16; 6:14; 6:12; 6:03.
1 Mile CD

Great workout.

Easy 5 miles in 38:48. Weather was great.

Moderate 4 miles in 29:00.

Yesterday: Easy 4 Miles @ 7:55 Pace.

Today:
2 Mile WU
4x30 sec hard w/ 1 min jog
2x800m @ 5K Pace w/ 2 min jog: Ran 3:05, 3:03
3x1000m @ Threshold Pace w/ 1 min rest: Ran 4:12, 4:10, 4:07

Did bridge repeats today.

Did a 5 mile tempo run today on a cross-country course. Legs hurt from the fartleks yesterday but the weather was perfect and I felt good. Did a 36:27 which is a 1:30 improvement from my previous 5 mile PR.

2 Mile WU
Mile Repeats @ 5K Pace w/ 4 min jog, then a Half-Mile
6:18, 6:23, 6:18, 3:04
1 Mile CD

Felt OK; weather sucked.

1.6 Mile WU
5x1k @ 5K Pace w/ 3 minute jog
3:48, 4:00, 4:05, 4:02, 3:58
Done on XC Loop
1 Mile CD

6.8 total

2 Mile WU
6x1K w/ 3 minute recovery: 4:10, 4:14, 4:12, 4:12, 4:16, 4:13
1 Mile CD

Worst workout in a long time

2 Mile WU
3x1200m, 2x1K @ 5K Pace w/ 3 minute jog between:
Ran 4:47, 4:43, 4:43, 3:58, 3:55.
1 Mile Barefoot CD

Great workout; kept pushing the pace.

0.5 Mile WU
3 Mile Tempo @ 6:36 Pace
Splits: 6:27, 6:44, 6:36
0.5 Mile CD

Crucial week of training, got regionals on Saturday-
Sunday: Rest Day.
Monday: 400/300 fartlek. Times were- 1:22, 1:23, :59, 1:01, 1:18, 1:20, :57, 1:13 (400).
Tuesday: Moderate 5 miles in 35:52.

My spring break so far-
Sunday: Rest. XT- Mowing the lawn.
Monday: Moderate 1.8M then easy 2.1M.
Tuesday: Easy 3M on hilly trails.

3.6 Mile Recovery Run on the UNF Trails. About 9 minute pace.

1 Mile WU
3 Mile Progression Run @ 7:07 Pace
Splits: 7:2x, 7:00, 6:4x
1 Mile CD

3X1600 w/ 400m recovery. Times were: 6:32, 6:26, 6:33. Did good given the humid conditions.

Rest day.

This week so far:
Sunday- Easy 10K @ 8:00 pace
Monday- Easy 3 @ 7:59 pace
Tuesday- Moderate 5 in 35:53. Last mile in 6:08.
Wedensday(today)- Rest day.

Killer speedwork day today. The workout was 8X400m. It was cold and windy but I still managed some great times. They were: 1:25, 1:23, 1:23, 1:21, 1:21, 1:21, 1:19, 1:18. Last hard workout before the indoor track meet on Saturday.

Slow to Fast 4 miles w/ hills. First 2M in 15:40, last 2M in 14:37. Felt in control the whole time.

4X1200. Times were: 4:26, 4:20, 4:19, 4:17. Did great, good indicator about my upcoming performance @ Matanzas 5K.

2 X 4 minutes then 2 X 3 minute fartlek w/ 60 second jog in between.

Ran a very hilly 5K today. Used the race as a tempo, ran a 21:23. Still, it was extremely hilly and made everyone 2+ minutes slower.

Easy 3 at night. Taking it super easy today.

-Alek

Taking half of today off.
Doing a tempo 2.5 later just to keep loose.

-Alek

Did an easy 1.5 @ 7:25 pace just to keep loose.

Easy 5 miles @ 8:33 pace. Partially hilly route. Legs were still a bit sore.

Monday: Easy 3 miles @ 8:00 pace.
Tuesday: 2 miles @ track practice. Then hard 5 miles @ 6:50 pace promptly after. New PR of 34:13. First mile 7:15, last 2 miles in 13:13.
Today (Wednesday): Easy 4 miles @ 8:05 pace.

Did speedwork today. The workout was 1200, 1000, 800, 600, 400 on a 400m cross-country loop. Times were: 5:05, 4:00, 3:11, 2:15, 1:26. Was raining most of the time.

5 x 800. Times were : 3:15, 3:09, 3:09, 3:09, 3:06.

5X800. Times were 3:15, 3:13, 3:12, 3:13, 3:13. Did it at about a 70% effort, wanted to take it easier since my race is tomorrow.

AM: Recovery 2 Miles @ 8:36 Pace.

PM:
1.3 Mile WU
3xMile w/ 1 minute rest; Cruise Intervals
6:31. 6:37, 6:30
Done on Roads
2 Mile CD

8.3 Miles on the day

1 Mile WU
Threshold Workout @ 6:38 Threshold Pace
2 Miles in 13:16, 2 minute rest
800 in 3:18, 30 seconds rest
1 Mile in 6:35, 1 minute rest
2 Mile CD

Good workout. Pace felt controlled and I felt strong.

1 Mile WU
Threshold Intervals
2 Miles, 2min rest, 1.5 Miles
Ran 13:26 then 9:35
2 Mile CD

Felt great; both took little effort.

AM: Recovery 2.5 @ 8:38 Pace.
PM: 2 Mile WU
5x1K @ 5K Pace w/ 3 minute recovery jog
4:01, 4:01, 4:05, 4:05, 4:03
Done on XC Loop. Legs had nothing left.
1 Mile CD

8.6 Miles on the day