Justin Hays Training Blog – Sept 10th, 2012 – John Mitchell Invite
Hey everyone! I hope all of you had a great race this weekend. This was a hard training week; we decided to train through this meet because it is very small and we usually have no trouble winning it. I went a little harder this week, and got some good training in. Here is what this week’s training looked like:
Monday 9/3 – 8 miles moderate at 6:30 pace with teammate Mark Bond
Tuesday 9/4 – A.M. 5 miles easy
P.M. 1.5 mile W/U 6 x 800m hill repeats averaged around 2:46 per and 1.5 mile C/D.. These were done at a local church where people frequently go sledding at in the winter, it had some tough hills but it was a great workout.
11 miles total for the day
Wednesday 9/5 – 9 miles easy
Thursday 9/6 – A.M. 5 miles easy
P.M. 1 mile W/U 5 mile tempo at around 5:47 pace 2 mile C/D 8miles total …. This was the best workout of the week I think. Tempo runs are always my favorite workout. It wasn’t all out by any means, but it was a tough workout. I’m getting used to doing these longer tempo runs.
13 miles for the day
Friday 9/7 – A.M. 6 miles easy with the team
Saturday 9/8 – John Mitchell Invitational: 2 mile W/U 16:43 5k for third place 2 mile C/D 7 miles total … This was a solid race, I felt good all the way through despite training so hard this week. I placed 5th here last year. The race got really strung out after the first mile. I let Michael Passmore and Levi Musson go before the first mile thinking that it wouldn’t get that badly strung out, but I was wrong. I should’ve just stayed with them as long as I could. I was initially a little frustrated after the race, but I had to remind myself that we trained through this race. This race just makes me really look forward to Flashrock on Saturday. I’m hungry for a strong race and fast time. Plus this just makes me even more motivated for later in the season.
Sunday 9/9 – Day off
Week Total: 54 miles
Next week is Flashrock, which will be super competitive. I’m definitely ready for a race like this. I’m motivated to push myself even further and see what I can accomplish.
In case you haven’t seen it, here is the link to Futsum’s interview with Flotrack.org :
coverage/249682-2012-Cross- Country-Season-on-Flotrack/ video/655171-Welcome-to-NAU- Futsum
Futsum is such a humble and great individual, and I’m excited to see what more he can accomplish in the future!
Good luck to everyone this weekend, hope you all have a great race!