​First run back from the stomach flu… Calf ended up hurting a lot, probably because it was 6 miles of hills, wind and hail hitting my eyes and face, and my form is broken down from being really sick and not eating/laying in bed for a week! Need to start strengthening again!!! 

Splits were:

7:18

7:14

7:18

7:29

7:19

7:20

Sorry had the stomach flu…

Posted: November 22, 2016 in Uncategorized

Sorry I haven’t been posting, I’ve had the stomach flu for a week and it was killing me..just getting over it though, my stomach is still bloating and cramping which is putting a hamper on my training still… Should be back soon though!!

Week 11/6/16 – 11/12/16

Posted: November 11, 2016 in Uncategorized

~Sun. 6 miles @ 7:43 pace
~Mon. 12 miles @ 7:40 pace
~Tue. 6 miles @ 7:35 pace
~Wed. 10 miles @ 7:34 pace
~Thu. 10 miles @ 6:22 pace
~Fri. 16 miles @ 6:19 pace
~Sat. Rest day

«total of 60 miles for the week»

Today’s workout

Posted: November 10, 2016 in Uncategorized

​Out and back sometimes sucks… VERY VERY strong wind on the way back today… 

Splits:

6:29

6:21

6:19

6:13

6:13

6:16

6:27

6:25

6:26

6:27

Training plan

Posted: November 10, 2016 in Uncategorized

Fartlek pace well be 4:25-4:35, tempo 5:15-5:25, steady state at 5:40-6:00

Today’s workout

Posted: November 10, 2016 in Uncategorized

​Did 10 instead of 8 today! That’s 3 double mileage runs scheduled for this week! 12, 10, 16, it will help a lot with my aerobic capacity. Did 4x 100m after the run @ :15 

Splits:

7:36

7:30

7:37

7:37

7:39

7:27

7:29

7:35

7:38

7:33

Some news and workouts

Posted: November 8, 2016 in Uncategorized

So I recently just became sponsored by ATPextreme and they have amazing supplements! Carb supp, protein supp, BCAA supp, and a beet supp!! Great for endurance athletes because it promotes better blood flow, recovery, cuts your lactic threshold in half!! You should definitely check it out and if you happen to order something don’t forget to put my name in the referral section:) -Chad zagacki. 

Sunday was 6 miles @ 7:43 pace

Monday was 12 miles @ 7:40 pace

Today (Tuesday) was 6 miles @ 7:35 pace, today I found out that my cadence when running 7:30-7:45 pace is still very efficient at 175-180!!! Which means less ground contact time and it greatly reduced stress and reduces chance of injury.