Summer training log: Jaden Kingsley of Chapin

 

 

I usually take two weeks off after track season, the first week right after track and one in mid June. This is a chance for me to relax, have fun, and eat some of my favorite desserts! During training periods and the season, I do not drink soda, do not eat sweets, "junk food" etc.  I run 6 days a week, taking Sunday off. I really enjoy going to church and being with the youth group. I also want to make sure my legs and joints get time to recover.  My coaches don't think "high mileage" is good for young runners.

 

*Six nights a week in the summer around 7:30 p.m., I sit down on the floor, turn on ESPN and do static stretches, hip strength, a little core and arms. (This is not listed in the workouts below).

*I like to keep records of the temperature for each run because of the effects it can have on my pace.

*HMD = Hurdle Mobility Drills. Plyos = Plyometric exercises.

*After long runs, hill days, and harder workouts, I take a 10 minute ice bath up to my waist in water 50-60 degrees. This helps with muscle soreness, reduces swelling and quickens recovery. The first minute is the hardest, but then its okay. I try to watch something on the iPad to take my mind off how cold it is!

 

My first week back. Excited to get out there and just run a little. Nothing serious, but getting in some easy base mileage. School is still in, so I am running after school at about 4 p.m.

 

5/16 - 5 miles easy, 8 barefoot strides, 77' degrees

5/17 - 3 miles easy, 79' degrees

5/18 - 6 miles easy, 81' degrees

5/19 - 3 miles easy, 6 barefoot strides, 85' degrees

5/20 - 5 miles easy, 84' degrees

5/21 - 8 miles, 80' degrees

 

 

This week is final exams, my grades are important to me so I am trying to manage my time well. Another easy week before we start to put in some harder work as the summer goes on.

 

5/23 - 6 miles easy, 8 barefoot strides, HMD, 81' degrees

5/24 - 4 miles moderate, 84' degrees

5/25 - 7 miles easy, 8 barefoot strides, HMD, 90' degrees

5/26 - 3 miles easy, 90' degrees

5/27 - 5 miles easy, HMD, 91' degrees

5/28 - 8 miles easy, 80' degrees

 

 

I am exited to add some more challenging runs into the mix as well as some plyometrics (plyos). I am hoping to get stronger and see a significant increase in my closing kick.

 

5/30 - 6 strides, 2 miles/6:20, 400 jog, 2 miles/6:20, HMD, 73' degrees

5/31 - 4 miles easy, 3 sets of plyos, 4 sets of single leg hops, 86' degrees

6/01 - 7 miles easy, HMD, 87' degrees

6/02 - 6 strides, 3 x 1600/6:00 pace with 400 jog between sets, 85' degrees

6/03 - 5 miles easy, 4 sets of plyos, 4 sets of single leg hops, 74' degrees

6/04 - 10 miles easy, 84' degrees

 

 

School is officially out!  Up to this point I have been training in the afternoons around 4PM. Now that summer is here and the temperatures are rising I am running around 7 a.m. But this week the team will start doing 3 - 4 mile easy runs in the evenings on Tuesdays and Thursdays.

 

6/6 - 6 strides, 3 miles/6:20 pace, 800 jog, 4 x 200/34 seconds, HMD, 73' degrees

6/7 - 6 miles easy (3 in AM, 3 in PM), 4 sets of plyos, 4 sets of single leg hops, 71' degrees

6/8 - 8 miles easy, 67' degrees

6/9 - 3 miles easy- PM team run, 8 x 100 strides, 89' degrees

6/10 - 3 miles easy. 80' degrees

6/11 - USATF South Carolina Junior Olympics 1500 race

6/12 - USATF South Carolina Junior Olympics 3000 race

 

 

I had a great time at the South Carolina Junior Olympics. I finished second in the 1500 and first in the 3000 for my age group. Getting ready to start my second "mini break." My family goes to Florida every summer to visit my grandma and grandpa. It's great to see them, go to the beach, swim, and work on my skim boarding! I will rest but run a little bit while I am there.

 

6/13 - Off

6/14 - 10 min run, 10 x 20 sec hills, 10 min run. 74' degrees, 3 miles in PM.

6/15 - Off.

6/16 - Warm up, 4 miles at 6:15 pace, Cool down, 72' degrees

6/17 - Off

6/18 - 6 miles, 5 sets of plyos, 6 sets of single leg hops, 73' degrees

 

 

Got back on Wed from vacation.  I had a great time and a lot of fun with my family. A good balance of rest and running.

 

6/20 - off

6/21 - 10 mile run, 72' degrees

6/22 - off

6/23 - 7 miles, 75' degrees, Team run/drills 2 miles in PM, 90' degrees

6/24 - 4 miles, HMD, 71' degrees

6/25 - 10 miles, 72' degrees

 

 

This is the time in the summer to start ramping it up. The next 5-6 weeks will be more intense.

 

6/27 - 1 mile, 6 strides, 3 miles at 6:15, 1 mile, HMD, 82' degrees

6/28 - 3 easy in AM, 6 sets of plyos, 6 sets of single leg hops, 76' degrees, 3 easy in PM, 8 barefoot strides, 91' degrees

6/29 - 8 miles, HMD, 79' degrees

6/30 - 10 min run, 10 x 20 sec hills, 10 min run. 79' degrees, 3 miles in PM, 8 barefoot strides, 90' degrees

7/1 - 4 miles, 6 sets of plyos, 6 sets of one leg hops, HMD, 74' degrees

7/2 - 10 miles, 79' degrees

 

 

Week 8 (7/4-7/9)

I had a couple of hard days this week, struggled with motivation but still got the workouts done.  I know consistency and dedication will pay off when the season starts.

 

7/4 - 6 miles, 8 strides, HMD, 79' degrees

7/5 - 4 miles at 6:15, 2 plyos, 83' degrees

7/6 - 8 miles, 74' degrees

7/7 - 10 min run, 20 x 20 sec hills, 10 min run, 72' degrees, 3 miles in PM, 6 barefoot strides, 96' degrees

7/8 - 5 miles, 6 plyos, 6 leg hops, HMD, 73' degrees

7/9 - 10 miles, 74' degrees

 

 

Starting to get excited about the season, only a little over a month until the first race.

 

7/11 - 2 miles, 6 strides, 2 miles at 6:10, 400 jog, 2 miles at 6:10, Cool down, HMD, 75' degrees

7/12 - 5 miles, 6 plyos, 6 leg hops, 73' degrees, 3 miles in PM, 6 barefoot strides, 95' degrees

7/13 - 8 miles, HMD, 75' degrees

7/14 - 10 min run, 20 x 20 sec hills, 10 min run, 76' degrees, 2.25 PM run 93' degrees

7/15 - 5 miles, 6 plyos, 6 leg hops, HMD, 78' degrees

7/16 - 10 miles, 76' degrees

 

 

This week was a little tuff, I got sick Wed night. I did start to feel better and ended the week strong.

 

7/18 - 3 miles, 6 strides, 4x800 at 2:45, 400 jog between, 2 mile CD, HMD, 77' degrees

7/19 - 4 miles, 6 plyos, 6 leg hops, 74' degrees, 3 miles in PM, 91' degrees

7/20 - 8 miles, 75' degrees

7/21 - off

7/22 - 1 mile WU, 3 miles SS at 6:15, 1 mile CD, 71' degrees

7/23 - 10 miles, 74' degrees

 

 

Two full weeks to go. Feeling like this summer has been good for building my base and strength.

 

7/25 - 3 miles, 6 strides, 6x800 at 2:40, 400 jog between, 2 mile cool down, 72' degrees

7/26 - 3 miles, 6 plyos, 6 leg hops, 73' degrees, 1.5 miles in PM, 93' degrees

7/27 - 5 miles, 89' degrees

7/28 - 10 min run, 25 x 20 sec hills, 10 min run, 74' degrees, 3 mile PM run, 94' degrees

7/29 - 5 miles, 6 - 60 yard lunge walks, 75' degrees

7/30 - 3 mile SS at 6:20, 73' degrees

7/31 - 4 miles in AM, 72' degrees, 4 miles in PM, 90' degrees

 

 

Will be fun to run the 5K road race on Saturday. My coaches and teammates are really excited about the 2016 season. Run smart and run hard!

 

8/1 - 3 miles, 6 strides, 6x800 at 2:45, 400 jog between, 2 mile cool down, 74' degrees

8/2 - 5 miles, 6 plyos, 6 leg hops, 75' degrees 3 miles in PM, 92' degrees

8/3 - off, Church youth group trip

8/4 - 4 miles, 8 strides, 84' degrees

8/5 - 3 miles, 74' degrees

8/6 - 5k Road Race, "Hot Summer Night 5k."

 

 

I will run a few more times before official practice starts. It has been a great summer, looking forward to this XC season.