| Member Since: Jun 18, 2013 Gender: Male Goal Type: NCAA Champ Running Accomplishments: World Cross Country qualifier! Repping team Canada!
Was consistently a top guy in the state throughout high school with 7 top 5 places at state in track and XC, Runner-up in the 1600m, won a team title in cross and was 11th at footlocker west my senior year. Short-Term Running Goals: 4:05 mile
Run well @ worlds
Long-Term Running Goals: Canada Olympic team |
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Lunarglide 6 Miles: 20.00 | Lunar Eclipse Miles: 35.75 | Vomero Miles: 7.00 | Nike Structure Miles: 77.00 | Pegasus 31 Miles: 10.00 | Structure 18 Orange Miles: 36.00 | Lunar Racer Miles: 7.00 | Pegasus 31 Miles: 9.00 |
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| | bike for 30 in the morning
nice recovery run followed by some hurdle drills
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Lunarglide 6 Miles: 10.00 |
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| | 4 by 4 lap on the indoor track so 1290, today was a breakthrough confidence building kind of workout, I stuck my neck out and pushed the pace and ran great. I felt good being in the front and keeping the pace at a solid push.
3:43, 3:42, 3:39, 3:37
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Lunar Eclipse Miles: 4.00 | Vomero Miles: 4.00 |
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| | bike for 30 in the morning
nice easy run
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Nike Structure Miles: 10.00 |
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| | 5*800 with the first 400 being 67-68 and the last 400 being over barriers...
2:18, 2:18, 2:18, 2:15, 2:13
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Lunar Eclipse Miles: 6.25 | Vomero Miles: 3.00 |
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| | easy run with a little water jump practice
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| | 15 miler at 5:58 pace!
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Nike Structure Miles: 15.00 |
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| | bike for 30 min
nice chill mileage!
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Lunarglide 6 Miles: 10.00 |
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| | 10x1000 @ intramural fields.
coach had us start relaxed so these were the times....
3:12, 3:10, 3:10, 3:08, 3:05, 3:06, 3:04, 3:02, 2:58, 2:53
I would like to consider this a breakthrough workout.... I've never been in the front of a workout but today I was up front and things felt very relaxed & I would like to credit the breakthrough to a few things, first would be consitant and focused lifestyle! I've been honest with a 10:00 bed time, I've stayed away from all junk food, I've been cross training on top of my mileage and taking care of myself!
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Lunar Eclipse Miles: 8.00 |
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| | bike for 30 min
easy run!
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Nike Structure Miles: 10.00 |
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| | another steeple workout 1200 with 1 and 3 over barriers and 800 with 2 over barriers
1200- 3:33
800- 2:17
1200- 3:32
800- 2:16
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Lunar Eclipse Miles: 7.50 |
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| | easy run.. felt crappy but it's been a hard week
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Nike Structure Miles: 11.00 |
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| | solid long run!
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Structure 18 Orange Miles: 15.00 |
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| | morning mileage 4
did a nice solid speed workout to sharpen for fridays race
7x400 64, 62, 62, 61, 61, 61, 60
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Lunar Racer Miles: 2.00 | Pegasus 31 Miles: 9.00 |
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| | 40 min on the bike
20 min on the elyptical
10 miles of running with water jumps which I killed!
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Lunar Eclipse Miles: 10.00 |
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| | morning mileage... 3 nice shakeout!
600- 1:32
400- 60
200-27
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Nike Structure Miles: 10.00 |
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| Race: |
USC Trojan invite (1.864 Miles) 00:09:15, Place overall: 3 | | Ran my debut in the 3k steeple today! I went out nice and conservative and finished feeling a little bummed I didn't push harder earlier! 9:15 is a good starting time!
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Structure 18 Orange Miles: 3.00 |
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| | just was recovering from the race
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Structure 18 Orange Miles: 12.00 |
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Lunar Racer Miles: 2.00 | Structure 18 Orange Miles: 3.00 |
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Nike Structure Miles: 6.00 |
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Structure 18 Orange Miles: 3.00 |
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| | just shook out the legs today
1600- 4:36
800- 2:17
2x400- 63, 58
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Lunar Racer Miles: 3.00 | Nike Structure Miles: 5.00 |
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| | easy miles
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Nike Structure Miles: 10.00 |
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Lunarglide 6 Miles: 20.00 | Lunar Eclipse Miles: 35.75 | Vomero Miles: 7.00 | Nike Structure Miles: 77.00 | Pegasus 31 Miles: 10.00 | Structure 18 Orange Miles: 36.00 | Lunar Racer Miles: 7.00 | Pegasus 31 Miles: 9.00 |
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