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Didn’t do much
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Six Jimmies finish out the summer with a 100 mile week! Going to be a great year for this team ⚔️ #huneybungang
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Counting blessings 1x1
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Week 6 of the Summer (7/13–7/19): 56.83 miles. Activation before every run. 6 core sessions. Pretty rough week to say the least. Between the extreme heat, poor air quality, and working outside all day, recovery was much more demanding than previous weeks. Running through the smoke and eating way too much the night before Saturday’s race are two things I probably should’ve rethought. Weeks like these are where discipline matters most because motivation really starts to fade at this point in the summer. Mon: Ran with @samuelsampers on lunch break. Somehow we ended up talking about human photosynthesis… In the PM it was absolutely blazing, and I almost ran at 10’ pace. Tue: Focused on keeping the workout controlled. The 3’ and 2’ reps were almost identical in pace, with the 1’ reps just a bit faster. Kept the HR where I wanted despite the 95° heat and didn’t let the third set get away from me. Wed: Ran during the hottest part of the day and almost stretched this one to 80’. Went through Lebanon and Dodd which are probably my two favorite running spots in Rosemount. Thu: Ran with Sampers again on lunch despite the poor air quality. I could tell my breathing wasn’t quite right, but we kept rolling and finished much faster than we started. In the PM I finished the remaining miles to get to 11 easy for the day. Also… ego raced a car on the third hill rep. 😏 Fri: Normally would have had a workout, but kept it easy before the race as planned with @coachjacobgregory. The smoke was definitely still lingering. Sat: Ran the Leprechaun Days Run For The Gold 4 Mile as a steady effort and finished in 2505–1” off the planned pace. Gregory and I agreed to treat it as a 615 pace steady run. Miles 1–3 were mostly in the 620-30 range before I closed the last mile in the 550s to finish right around pace. Got in more miles afterwards. Shoutout to Sampers and @maxjprime31 for making this event even more fun. Sun: Rest. Weeks like these aren’t easy, but they’re the ones that teach you the most. The foundation keeps getting stronger. Next week we move into the 60 mile range, and the plan is to stay there all the way to cross country season. Train with discipline.
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Rosemount Leprechaun Days Run For The Gold 4 Mile: 25:05 official, 8th Overall, 2nd in 20-29. Was planning on doing both the mile and 4 mile races for today. However I did not realize the mile was beforehand. Based off how I was feeling by the time that I got there, I decided to scratch the mile which was probably for the better as I should keep letting the carrot grow. The plan that @coachjacobgregory had me do today was to go 615 pace at steady effort. The course was a little hilly and was rolling 620s-30s for a while. Got some solid pavement the last mile so I dipped into some threshold there and closed in about 550ish (5’ finish at the very end). Really fun experience and got to run with some of my friends. Shoutout to @samuelsampers and @maxjprime31 for finishing the 1-2-3 sweep of Rosemount alums for the 20-29 age group. JV warriors on top. 😮‍💨 Time to get back to work and keep building the rest of the summer. No need to race anymore, just need to let the effort come when needed in cross country season. #running #xc #tf #summer #race
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Week 4 of the Summer 6/29-7/5 (250th 🇺🇸🦅): 57.82 miles running One heck of a week down again this summer. 4th of July weekend is always special celebrating this country. Training is also better than ever. Did the Stewartville Summerfest 5 mile and 3 mile with my friends and happened to run an 8k pr in 29:15. First 8k since Oshkosh which was 32:33 my last cross country meet as a Falcon. New beginnings. Haven’t ran a pr since my first ever college race on Sep 7, 2024. I was also out in the field for my job all of this week which was a great experience. -Mon: Activation then 5 easy with Sam. Dying in the heat on lunch break. After the field activation then 6 easy at 930 pace then core after. -Tue: 12 hour shift in the field. Got home bonked but did my workout. Activation then 15’ wu + dynamics + 4x20” strides off 40”. Workout was 5x5’ 620-610 off 60” jog. 15’ cd. (620, 618, 620, 616, 610). Heat was bad and overtime cooked me. Core after. -Wed: Activation then 8 easy (1 mile walk in at end lol) core to follow. 923 pace in the heat. No work today as it got rained out in oakdale. -Thu: Activation then 4 easy with Sam on lunch. Ran at high 7’ pace and kept hr somewhat low. Good run for both of us. PM went 7 easy in Lebanon with @kevin_hansen06 the first 5. Core to follow. Loved getting him on the trails for the first time. -Fri: Activation then same wu except 4x100m strides off 30” then 3x(6x200 on/off @ 38-40) off 400 jog. Same cd. Good day in the heat on the U of M track. PR City. Core to follow. -Sat: 1 mi WU with Nick Kasel. Couple strides then 5 mile in 2927 official (2915 8k split for new 22” pr). Great executed race opening in 530 and not slowing down too much afterwards. 3 mile group run with the boys 30’ after. About 20’ cooldown with them after. -Sun: Rest. Overall just stacking weeks and the summer is flying by. Pretty soon we’ll be heading off to college in about 6 weeks which is crazy to say and I’m so excited for it. To be running an 8k pr on a tough mixed terrain course in early July is insane to say and shows that the training is already paying off. More to come in season. Roll Cards.
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Workout details… ⬇️ -15’ warmup + dynamics + 4x100m strides off 30” -3x(6x200 on/off @ 38-40) off 400 -15’ cooldown -Activation before and core after Workout splits: (39.84, 40.13, 40.16, 39.49, 38.76, 38.95) (37.72, 38.54, 38.91, 39.86, 38.71, 38.95) (38.97, 38.99, 38.35, 39.83, 39.83, 37.42) Got the Stewartville Summerfest 5 Mile and 3 Mile races tomorrow with @isaiah_fitz_running and @1blakerunner5 - both of my teammates in the fall. Should be a fun 4th. #running #summer #track #xc #mn
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Week 1 of Summer 6/8-6/14: 50.15 miles of running. No easy XT. No lifting. Just activation before sessions and core after. -Mon: Should’ve been 6 instead of 4 but wasn’t adapted to waking up early enough before day 1 of blue collar working. Did what I could and went about 3.88 easy. After the shop I ran the rounded total to get to 10 on the day with @samuelsampers in Lebanon. Core after that session. Activation before both. -Tue: Went PM for this so I could get as much sleep as I could before the shop. Activation, then 15’ wu followed by dynamic drills then 4x20” strides 40” rest after each, then straight into 20x30” with 60” jog between, 15’ cooldown to end. Just tried to go hard on the reps and make it feel controlled whereas I’m not losing momentum with my form. Saw samps on Dodd lol. Core to follow the workout. -Wed: After the shop again. Got my 8 hrs of sleep. Activation, then 6 miles easy. Could’ve maybe went a bit slower at the end especially but I really couldn’t hold it any longer. I had to pee so bad lmfao. Core to follow. -Thu: Supposed to be the same setup as Monday. Well let’s just say I really wanted my 8 hrs. Did activation then 4 easy all I could do before the shop. Activation, 6 easy after and then core to follow that. Both runs average hr was in the 130s which it wasn’t hot out but that’s a really good indicator of where my fitness is at and it’s looking good. -Fri: Activation followed by same wu content as Tuesday and then straight into 4x5’ @ T 60” jog rest. Same cooldown content as well. Pace range is 620-610 pace. Started at 620 and worked my way down to 610 by the 4th. Left feeling controlled despite the 75’ weather and a hard first week of work in the shop. Did core after. -Sat: True rest day. Lately been doing core only then stretch and what not but instead I just did some of that stretching and recovery boots at lifetime and called it there. Had a pretty peak queue up with the twizz later. -Sun: 8 mile long run. Ran my first 5 with @theofficialkevinhansen. Felt pretty good the weather was beautiful in the morning at Fort Snelling State Park. Pushed pace a little at the end and then did the last 3 at moderate. Core after.
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Amazing event so great to finally meet many of you in person! Thank you to @pemberton_realestate and @insportsfnd for have us! Getting kids into sports and helping them understand not only the physical benefits of it but also the mental health side fitness.. this is the type of things we want to support at @x2homesolutions. Lucky to do what we do! Much love to everyone! #mnrealtor #twincitiesrealestate #x2homesolutions #homeinspection #mnrealestate
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Week of 5/18-5/24: 5 miles running / 183 miles biking. The week of biking -Mon: Slept in before work was supposed to do about 15 on the bike AM and 9.75 in the PM but just did it all in one PM. Foot still hurting so we manage our way through. Did core after. -Tue: Doubled for the day. No work so just focused on the grind. Did indoor biking since it wasn’t nice out. 60 mins easy followed by 22.35 miles easy to replace workout that was gonna be 5x4’ at threshold. Core to follow. -Wed: 18 miles easy biking instead of 6 miles running and then core to follow. Still compensating on right foot while hopping. Not ready to run yet. Core to follow. Came back and cranked some more miles after work. Went for an hour. Not bad. -Thu: AM pre work shift went 5 miles of running. Thought I felt good enough to go. The run wasn’t bad but could feel slight pain so knew that I wasn’t fully ready and should let the foot heal a bit. Did core after. After work went just over 10 miles on the bike for an easy ride and then core again. Successful double session. -Fri: After work didn’t get doubles in so went 60 mins and then replaced mileage from 16x400 workout. Went for a total of just over 40 miles total and the wind absolutely humbled me at the end. Core after. -Sat: my off day. Just did some core and that’s really it. -Sun: 30 mile bike ride to replicate a long run effort. Felt really good even though it was hot out. Was able to go faster for an average of 17.1 mph. The wind was not as bad. Core after. I think I’m getting good at this thing called biking. However, it’s time to get back to running beginning tomorrow to see how this foot really feels before jumping into summer training.
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One order of messing around with a side of college
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