06/29

Running Log #4: Adrian Grubbs
by Adrian Grubbs

This week I am so pumped as we have another athlete sharing their log.  For this week, it's Adrian Grubbs, a junior on the team!  Adrian has had quite the journey with his own running over the past year as he has had to deal with injuries.  Slowly, but surely, Adrian has worked his way back and is now at a place where he has never been before as his mileage is above 40 miles a week!  

I have been so impressed with Adrian's discipline over this time and I can't wait to see it pay off.  Adrian will be the first to tell you that he has fallen in love with running by himself.  I love it!

Adrian racing last year's Oatlands Invitational

Training Log: 06/22-06/28

Total Mileage: 44 miles

 

Monday: Usually, when I have longer runs I like to drive out to somewhere, but today, I had to run from home (Mine is very close to AHS). I went down Whitewood road, and ended up running down a hill past Guadalajara. Then I crossed over route 29, catching the Rivanna trail. After crossing two streams and some train tracks, I eventually came out at Catec and ran a straight 3 miles back home. I’m pretty sure I took that run a bit slower than usual, because it was over 70 minutes.  9 miles

 

Tuesday: I think I may have paced this one wrong too.  Since it's Summer and I could feel my shins a bit last week, I’ve been trying to run a bit more relaxedly, and I hope to pick it up next week. I meant to go faster, but this was about 38 mins for 5 miles.

 

Wednesday: I tried to make a conscious effort to run over 8 mins per mile for once and that's exactly what I did: 66 minutes for 8 miles.  I think I’ll run hard on Thursday and Saturday and maybe add in some strides, because so far, this log is looking kinda lame compared to others (Peer Pressure!). Anyways today was just an easy out-and-back from my house to O-Hill.

 

Thursday: I ran from my house to the school, did the channel, then did the channel in reverse to get back home. I had to force myself to go faster than normal, which was doubly hard because I actually got up at 7 today! It was 6 miles in 42:23. Afterwards I did a set of strides and did some weights.

 

Friday: I ran from home down past Whole Foods, and up through this really nice neighborhood that led me to CHS. I focused on hitting 8 minute miles and went out and back in 56 minutes. It felt amazing to go easy.

 

Saturday: FINALLY, a cool run! I went to Ridge Road and went roughly 9 miles in 68 minutes. That was definitely the longest run I’d taken on that road. I’m also remembering I have to play soprano for y'all on the next zoom, and I think I finally settled on a piece so hopefully that goes well. I know this is a running log, but I’m finally getting music breakthroughs- just the other day I forced myself to make up a lick and transpose it into each of the 8 keys, and it made a really dope pattern. Anyways, that was my week!

06/22

Running Log #3: Coach Lorenzoni
by Coach Lorenzoni

Over the next couple of weeks, I hope you guys begin to start writing these and sharing your own training.  Until we get submissions from some of you, you're going to have to keep reading about your coaches' training...

I know you've heard me say it a thousand times, but one of the big positives of the past 3 months is that I've been able to focus on my own running.  I love running and I love pushing myself, but it has always been the first thing to go in my life when I'm coaching and teaching.  If I begin to feel like it is taking too much out of me physically and mentally then I immediately take a step back.  I always say that I'd much rather make other people really fast than myself really fast.  That being said, I have always really wanted to make both work and that is the goal moving forward.  I just need to get used to the early morning routine during the school year!  

The covered bridge on Fox Mountain Road where I did my Friday workout.  One of my favorite roads to run!

This past 3 months has been my most consistent training block since the fall of 2014, which was my last year as assistant coach.  We left school 101 days ago and I have run 98 of the days since then.  So, you might think I'm in really good shape but the reality is I had reached an all time low in terms of fitness before all of this.  Five and half years of very inconsistent running is not good for the body.  Below is a plot from Strava showing my fitness since June 2017.  Don't think it's very accurate but it's kind of funny to see how low my fitness had gotten.

Sadly, when I do run I have always been my own worst enemy.  For someone who likes to think of himself as a pretty good coach, I am the worst coach for myself.  I always get way too excited and run too far and too hard and end up getting myself hurt.  It was no different this time as I went from 0 miles a week to 50 in the first five weeks.  That would get anybody hurt and it definitely hurt me.  Luckily I only missed two days and just had to reduce my mileage over the next two weeks.  Since then I have been much more cautious in my increase in mileage and really taken my recovery days seriously.  

 

I’ve always been the type of runner who refuses to run slower than 7:45 pace.  As terrible as it sounds, I have felt it’s just too slow for me, which is ironic because I tell my top guys to do some of their recovery runs slower than that and they are so much faster than I have ever been in my life.  Well since my injury, I have run with my watch on heart rate mode instead of showing my pace.  And I try my hardest to keep my heart rate down for all my distance and recovery runs.  This has meant that I have run a lot of my runs between 8:30 and 9:00 pace and it has been amazing.  It has allowed my body to recover and increase mileage in a healthy way.

 

Now, you might wonder what I am training for.  First, I just want to get fitter with each week.  I am so far away from where I was in 2013-14 when I was running with the top boys everyday and I hope to work my way back there.  A big goal in the back of my head is to run a marathon whenever they start happening again.  I’ve always had the opinion that the longer the race, the better!  In high school, the 3200m was by far my favorite track event.  It wasn’t even close.  My favorite race to run is the Charlottesville 10 Miler.  Also, my mom won the Marine Corps Marathon twice and had a PR of 2:38, which is 6:01 pace, so I feel like the genes have to be in there somewhere.  So for now, I just want to keep getting fitter and keep progressing my weekly mileage so I have the chance of being ready for a marathon come late Fall/Winter.  More importantly, I want to keep having fun.

Training Log: 06/15-06/21

Total Mileage: 51.5 miles

 

Monday:  Easy run around town/UVA @ 8:59 pace.  I had a long, hill long run around White Hall on Sunday where I allowed myself to try to bring the pace down.  That was a hard effort so I needed an easy day. 4 miles.

Tuesday:  I drove out to Green Springs in Louisa to do a workout.  Sadly, I got a late start to the morning and felt dehydrated and depleted by the time I drove out there and started running.  I was planning on doing 3x6 mins hard w/ 3 mins rest + 4x20s hard w/ 2mins rest.  I got 5 minutes into the first rep and knew it was off.  I called it off, which was hard to do but I know my mileage has been high and I was still feeling Sunday’s long run.  I still finished my mileage for the day.  I need to fuel myself better and stay more on top of that.  8.42 miles

Wednesday:  I ran around town and UVA.  I had planned on not working out till Friday but I felt good 3 miles into this run.  My favorite run in the world is a natural progression run where you slowly bring the pace down and ride that threshold line.  You are trying to figure out how far you can push yourself physically and mentally without going backwards.  Last 4 miles were 6:32 pace, which felt good, and the whole run was 7:05 pace.  8.2 miles

Thursday: Recovery run around town.  8:39 pace.  I actually felt fine and took it easy.  5.77 miles.

Friday: I actually did a planned workout.  I ran this out at Free Union.  I did 12x30s hard w/ 2 mins rest.  I wanted it to all be mostly up hill so ran to the bottom of a hill on Ballards Mill.  Ran up Ballards Mill, Wesley Chapel, and Fox Mountain.  I love doing this workout!  It’s completely by feel and I just want to get my legs moving a little bit.  The 2 mins rest makes it so it does not become a hard aerobic workout and allows me to focus on running faster while relaxed.  My grade adjusted pace is getting below 5 minutes which is good, but these legs are still feeling old!  9.1 miles.  

Saturday:  Really easy recovery run on hilly Clark Road.  8:52 pace.  5 miles.

Sunday:  My foot started hurting last night and I till felt it in the morning.  I was super worried and frustrated as the weekly long run has become my favorite run of the week.  I was going to run it from my sister’s house in town.  I felt my foot the first 3 miles and I was making my way back to my sisters to call it a day when it started feeling better.  It was completely gone by mile 5 and I had fun progressing my pace the rest of the run.  Last 7 miles were at a 6:53 pace which felt awesome.  11 miles.

 

Week Reflection:  This was the highest mileage week of the training block and the most draining.  It’s the cumulative miles at a faster pace taking a toll.  I need to keep the recoveries really slow.  For some reason, this week I drifted away from the core and lifting.  I still used my theragun everyday and did roll most days but I need to be more on top of it.  I think my foot started hurting because I was wearing my old Pegasus Turbos at work.  I need to wear more supportive shoes when I’m on my feet all day!

#PFP

 

06/15

Running Log #2: Coach Alba-Cantone
by Coach Alba-Cantone

The coaching staff has dubbed this season #SummerOfAMillionPRs because, well, we intend to run personal bests roughly a million times. Give or take. It’s been awesome to see Coach Lorenzoni and Coach Rez building up their mileage and crushing some workouts. We’re getting there!

This was officially RACE WEEK for me, which is an unfamiliar experience. My greatest joy as a coach is rabbiting all of you beasts in workouts and time trials, so prepping for a race where I would be soloing around the track was a serious mindset shift. What was I going to do on lap 4 without the man, the myth, the legend Brian Teweles breathing down my neck? 

My personal theme for these past 3 months has been discipline with all aspects of training. While a love of running runs deep in my veins, a love of stretching, drills, mobility work (aka everything not specifically running) does NOT. Sunday was a great example of my renewed focus. I woke up and my knee was feeling pretty brutal. Normally, I would just tough it out; instead, I took the next 2-3 days to really rest, ice, roll, stretch, and run under control. Thankfully, I got it under control by Wednesday, and by race day, I was pain free! 

The coaching staff has dubbed this season #SummerOfAMillionPRs because, well, we intend to run personal bests roughly a million times. Give or take. It’s been awesome to see Coach Lorenzoni and Coach Rez building up their mileage and crushing some workouts. We’re getting there!

This was officially RACE WEEK for me, which is an unfamiliar experience. My greatest joy as a coach is rabbiting all of you beasts in workouts and time trials, so prepping for a race where I would be soloing around the track was a serious mindset shift. What was I going to do on lap 4 without the man, the myth, the legend Brian Teweles breathing down my neck? 

My personal theme for these past 3 months has been discipline with all aspects of training. While a love of running runs deep in my veins, a love of stretching, drills, mobility work (aka everything not specifically running) does NOT. Sunday was a great example of my renewed focus. I woke up and my knee was feeling pretty brutal. Normally, I would just tough it out; instead, I took the next 2-3 days to really rest, ice, roll, stretch, and run under control. Thankfully, I got it under control by Wednesday, and by race day, I was pain free! 

Training Log: 6/07-6/13

Total Mileage: 32 miles

Sunday - Off. Stretch, roll, ice. Repeat. 

Monday - Distance run @ 7:30 pace. Stretch, ice, roll. Repeat. 5

Tuesday - Workout: (3x1000 w/ 200 rest), 3 minutes rest (400 400 300 w/ 200 rest). Times: (3:19 3:19 3:19), (70 68 50) 7

  • This was a nice tune up workout for race week. I got to the CHS track forgetting that fractions over a lap are hard to measure out (thanks Lane 8), leading me to do some very shoddy math. However, I think my Ks were relatively close to the real deal. 

Wednesday - Recovery run at 8:03 pace. Saw Sam! 5

  • Like Coach Lorenzoni, I’ve been trying to really keep my recovery runs under control. I love dropping the pace on tired legs, but sometimes you have to run slow to run fast.

Thursday - Workout: 2x(3x25s on, 1 min off) 7

  • This normally is a 150s workout, but I like running these based on feel, not pace. It allows me to get into a good rhythm. Also, to be honest, I always forget to switch my watch over to meters, and that makes .1875 miles very difficult to measure... 

Friday - Pre-race run. Drills and strides after. 4

Saturday - RACE DAY. 6

  • Gun time was 7:30, so I woke up very early (around 4:30) to make sure my body was properly warmed up. I went through my normal routine of eating a Nutrigrain bar and walking our dog around the block, which got my legs moving some. My wife and I got to the AHS track around 6:45, and I got going on my pre-race jog and drills. Coach Vibes, Coach Lorenzoni, Coach Rez and his wife and truly adorable baby came to cheer me on, which was the difference maker. The goal was sub-4:40, which was lofty considering A) I haven’t properly raced in a loooooooong time and B) I was doing this completely solo. 

The Race: 

  • I was pretty squirrelly to start, mainly because I was wearing spikes for the first time in 3 years. My tattered Nike Victory’s from 2010 still fit, so I went with those. I rolled through the first 200 in 32 high, which was a biiiiiiiig mistake. Young legs can giddy up early; old legs cannot. I went through the first 400 in 68high and knew I was in for a tough 3 and a half minutes. The second lap was torture. My body was hell-bent on punishing me for my fast start. I hit 800 in 2:21, which meant that I slogged through that lap in 72 mid: not a good sign. However, Coach Lorenzoni’s advice was echoing in my head: “The third lap is where it counts.”

  • So, I put my head down, quit throwing myself an anaerobic pity party, and got to work. I spent the third lap really focusing on keeping my form relaxed; I went through 1200 in 3:31, which meant that sub 4:40 was definitely still on the table! I thought back to the workout I did on Tuesday. “Come on man; if you can run a 68 at the end of a workout, you can tough out a 68 right now.” I pumped my arms and charged down the back stretch. Rez was yelling, my wife was yelling, Vibes was yelling. To be honest, I think everyone was yelling.

  • The official time said 4:40.3. 

  • SO CLOSE. My 2nd 800 was 2:19low, and my last 400 was 69. This is the fastest 1600 I’ve run since high school, but I’ve got some work to do to live up to this summer’s mantra. Next time trial is in 3 weeks. Need to keep it rolling if I’m going to be able to help our top guys in the fall! 

 

#PFP

 

-Coach AC

 

06/08

Running Log #1: Stephen Smith (Rising Senior)

Below is Stephen Smith's log for the week of May 31st through June 6th.  Stephen, or Stevo as we like to call him, is a rising senior on this year's squad.  He and Joe Yung have a chance to be one of the best 1-2 punches in school and 5A history.  Last fall, Stevo finished 7th at the 5A State XC Meet and is the #2 returner from the meet.  Stevo has not missed a single day of training since covid hit and he has run every single day on his own.  He has brought his 1600m PR down to 4:33.  There was even at least a week period in between when the outdoor plan ended and last week, when Stevo was coming up with his own training!

by Stephen Smith

Stevo at the halfway point of the state meet.  Stevo moved up from 23rd place at teh mile to 7th at the finish. 

Stevo in the finishing stretch cementing his 7th place finish.

As I will be taking a break from running in about two weeks, this week I continued to back off on the mileage slightly.  This week the temperature and humidity were higher than I am used to, so my body had to adjust slightly.  My two workouts focused on C.V. pace for longer distances followed by progressively decreasing the distance and increasing the pace. The workouts on the track were done in lane 3, which made it harder to know splits.

 

Sunday - Off

Monday - Long run at 6:58 pace. Drills, strides, core after. 8

Tuesday - Workout: (800, 800, 600, 600 w/ 200 rest) 3 minutes rest (600, 600, 400 w/ 200 rest) 3 minutes rest (400, 400, 300). Times: (2:29, 2:29, 1:49, 1:51), (1:46, 1:48, 68), (67, 67, 49). 8

Wednesday - Easy recovery run at 8:10 pace. 4x15s fast w/ 40s easy in the middle. 6

Thursday - Distance run at 6:58 pace. About 2 miles in I did 2 sets of 4x150m starting at 23-24 and working down to 22-23. 7

Friday - Distance run at 7:11 pace. Drills, strides, core after. 7

Saturday - Workout: (5x1000 w/ 200 rest) 3 minutes rest (600, 400, 400 w/ 200 rest) 3 minutes rest (3x150 w/ 2 minutes rest). Times: (3:13, 3:10, 3:11. 3:11, 3:10), (1:46, 68, 67), (22, 22, 22). 9


Weekly Total: 45.1 miles

 

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