Luke Beauchamp's training log

Ran 2 miles in the morning. Ran Tillicum for 5 miles plus 1 on the track in the afternoon for 6 miles. 8 miles total today. Went hard on my leg strengthening yesterday so today was like trying to run on two bricks. Did some build ups. Excited to run fast at Twilight. This may be my first fast 5k of the year. I'm getting good sleep for this one. This is the first year that I've ever experienced that I've allotted so much time to being in bed that I wake up before my alarm goes off and have to lie in bed to wait for it.

3 miles for the day before race. Very stiff calves so no build-ups. Aiming for 15:40-15:45 tomorrow. Slow journey back from cutting off 8% of my body weight all of a sudden but I can do it.

Hard racing today. Got out fast, but so did everybody else so I spent the first mile just trying to get remotely close to the front. Expected to get beat by Beamer, Kennan, and Inglemoor #1 for sure. What I did not anticipate was Nathan Pixler beating all of them and Inglemoor's #2 beating Inglemoor #1 (Maybe #2 just had a really bad day in Portland). Also got beat by Cullen from Kamiak, spent a good portion of the race chasing him down for him just to put distance back between us with 600 to go. Pendleton from Eastlake beat me the same time Cullen did and Adamson outkicked me in the last stretch. I did hold off a considerable number of people who would have beaten me if my kick hadn't been strong. Happy with my time, sad that I had to have a setback firmly planted in my season by whatever I came down with last week. Should be well off of it by post-season though. As such, I think I can be in an even better place by the state meet. Maybe 15:30. I know it's real far away, but I just want to get running the 3200 again. This Spring I believe a 9:15 is in order. Not sure how 3.1 is a nonstandard distance but it's making me check the box.

I see how it is, Marysville Getchell High School. They announced my time during awards as 15:45 (The dude behind me was even 15:45) and then they bumped my time 1 second up into the range of disappointment when putting it on athletic.net. Whatever. Also, interesting that Adamson ended up getting 15:39, because he passed me in the finishing stretch. I have no idea how he could have such a monster kick but if I had gotten 15:39 that would seem astronomically better than 15:46. I'll just have to PR at Marymoor this Wednesday. Probably not a whole lot of people pushing me if Juanita does their traditional league meet tempo crap but I am getting stronger daily so who knows how I'll do. If Tom Mikkelson runs fast then it should be a battle. I want to break 16 for the first time there even if he doesn't and I think that I might even PR.

Ran the course twice and did some long buildups. Coach said no workout because we've had workout + double meets for the past 3 weeks. He wants our Wednesday run to be good also.

Coach limited everybody on the team to 3 miles so I ran them on boring loop with Matthew Roberts.

Didn't get as much sleep last night as I wanted but it's all good. It rained all day today so the course was real soggy when we got there. Also, I just remembered that they lengthened it by a fair amount. Today Andrew was at the race doing his workout, so he went hard for a mile, cruised and then finished the last half mile hard. I began running and Andrew was quickly in the lead. He was booking so I settled in behind him for almost 800 meters and then decided it was in my best interest for him to get a distance on me, which ended up being fairly small, but maybe 2 seconds when we got to the mile, where he began jogging and I passed him. Behind him, the front pack was all sitting on my butt. They thought they could get me today, so they tried to make it easy by making me lead. I didn't let it get to my head and kept pushing. Eventually, I made separation approaching 1.5 miles and the start of loop #2. By ear Tom was only 1-1.5 seconds behind me for our second time through the starting stretch, but I knew that he was hurting by the tiny gap that had formed. I managed to open it up to 5 seconds by a little past 2 miles. I've been having a stomach nightmare this week, and today was no better, but I didn't let it affect me until the last mile when it hurt too much to ignore. However, I managed to keep pushing, and despite my lack of a kick, open up the gap to 14 seconds. This is 8 seconds faster than I ran on the older, shorter course during dry conditions. For having to lead the whole way, I'm convinced this is a good performance and an indication of my continously improving state. Seeing Andrew ahead of me helped me not panic.

7 easy miles, most of which were with Matthew. Then 8 buildups. I think I will break 16 at Marymoor for the first time. Guaranteed if the conditions are drier than this Wednesday was for the race.

Went hard at Tillicum park today. We spiked up so times were pretty good. The sets were 800 mile effort - 1000 cruise - 400 fast and relaxed x 3 sets. 800s interestingly enough got progressively slower, 2:17, 2:20, 2:23. However, my 1ks were more even, 3:05, 3:01, 3:02. It was strange that I completed the 800 loop during my 1000 repeats in usually around 2:25-2:28, which wasn't much slower than my last 800, although lower effort. My 400s were 65, 65, then 64.

Dumping rain today for the Robinswood practice and my legs were exhausted from all the hard work I did in the second half of the week. I ran at a relaxed pace with Matthew, Gavin, Carter, Sebastian, and Lucas. It's good to see Sebastian training more regularly. Ran to Bellevue Square and back with a detour at the end, so 9.5 miles. I ran 1 mile back at Robinswood.
 

Cruised 6x1000 at Lake Sammamish. 1st, second, and third were all around 3:09-3:10. Ran the first 1k easily faster than when I tried to run it during the last workout, which is a good sign. 4th 1k I got lost and Matthew showed me the way to go during cooldown. For that one I just went at my normal pace for 3 minutes and ten seconds. The fifth 1k was the last 1k of the course. I felt like ramping it up a bit and the ground for that one was a lot friendlier than that of the other regions. I came through at 2:54, which is very fast for me. I was very surprised when I ran 2:59 earlier in the season, so this was good. My 6th repeat was another run-through of that sandy first 1k. Obviously my fifth took a toll on my energy, but I kept it controlled and ran 3:11. Overall a satisfying workout.
 

Felt very off today. Probably allergies as my airways felt restricted, my sinuses inflamed, and a couch to boot. Ran 3 easy miles. Hopefully my racing is unaffected tomorrow and I can get in a dope time at Marymoor. I'm hopeful that I will feel better.

Turns out that my issues yesterday ended up having an impact. I still felt the allergic flare-up today and the drainage really messed with my stomach. Additionally, due to my lack of school today, I woke up way late and my breakfast ended up being two hours before my pre race lunch, which ended half an hour later than is customary. My race as a result was sloppy. My legs felt tight and weak and my stomach was an absolute mess. My effort level, however, was good and I can be happy with that. I think I made the best of my situation. The gap between me and my teammates wasn't even that much smaller than it usually is. Also, if on Tuesday I could've chosen any race out of all of my races for the rest of the season for me to lay an egg, I would've chosen this one in a heartbeat. It's not something to kick myself over and was well out of my control. All I need to do now is just prepare to blow the field apart at KingCo Championships next Saturday. Also I need to work on my kick. It doesn't matter right now, but I need one for Districts and State.

7 miles at a fairly rigorous training pace today. Ankle got a slight ache for a few steps close to 6 miles in. Went away then came back so I stopped immediately and massaged it. Not dealing with that ever again. Not the first time this has happened this season and it hasn't resulted in anything so that's fine. I feel way better than yesterday, but my mom measured and I have an elevated temperature, which was probably higher yesterday as well. I'm glad it was short-lived and probably won't have anywhere near as big of an effect on me as my last sickness. Maybe 400 repeats tomorrow for rhythm. Should be interesting to see if I'm anywhere close to full capacity.

Really wasn't thinking I would run hard today, but coach surprised me as I thought it would be 400 repeats and it ended up being a 20 minute tempo run. He gave everyone goal paces that he deemed equivalent for runners a little, sometimes a lot, faster than their PRs. For example, Matthew (16:09) and Joseph (16:18) got the suggested pace for a 16:00 5k runner. Coach told me to run at 5:22 mile pace, which he said was the suggested tempo pace for a 15:25 5k runner. Most people ended up falling off of their paces. However, I got off pace in the wrong direction and ended up hitting splits slightly faster than the suggested ones and ran 5:19 mile pace the entire time. I felt in control, consistent, and relaxed, which isn't to say it was easy. It just felt like what a tempo run should be. Unfortunately, the rest of our varsity couldn't hit the paces assigned to them. My workout on Monday made me happy and seemed like an indicator of big development, but I was disappointed that allergies prevented me from seeing that in play on Wednesday. This is the best workout I've had in a very long time, especially considering the way it felt. Now I'm actually really looking forward to the races I will run in the next month and I can't wait to see what I do.
 

Easy 8 miles today with Matthew, Carter, Bryce, and Raymond. I realized today that back in track season (when I was in fantastic shape and not injured) I held a pace 2.25 seconds per lap slower than what I did yesterday for the same workout and struggled hard to get it. That amount of time adds up over 20 minutes. I think Alex and I may have even fallen off the pace. Now that I think about it Bryce and Raymond maybe weren't too far away from their assigned pace yesterday. It's real nice to see Bryce back and running like a champ. Watched the middle school meet, and Jakob Picciotto's little brother won. Jakob's really trying to get him to go to Interlake, but he's thinking Bellevue right now. Also a good race from 6th grader mini Joseph Rodgers.

2 Mile Warmup and long cooldown today. 5x1k on the course. Legs tightened up the very first one, but we had higher rest. Nevertheless, I could've done with a little more mobility. Ground was also a little to unfriendly for us to be running in trainers, and the sharp turns were a little risky. I ran 3:05, 3:05, 3:17 (Long section for everyone), 3:11 (I'm not familiar with this section of the new course so I accidentally elongated it), and finished with 2:55 (Short section for everyone). Honestly based on today and last week I think I'm getting better at trying harder when I feel like crap and it's resulting in better performance. I'm not always going to feel good so this is an important skill. However, I wish I had developed this skill a little more before Portland.

6 miles Blueberry, .5 on the track, and 1 to the stoplight and back for 7.5 total. Leg strength exercises may be partially why my legs feel like bricks but I'm taking it easy on those for maybe 2 days before KingCo just to be sure. Not going to dial back the training noticeably for now.

Ran a 8x400 workout in trainers with 60 seconds rest at a pace that I could groove in. I did 4 66s and 4 67s. It could have been 5 66s but I don't know. It didn't really feel difficult until the last 100 of the last interval, but the last one was 66 flat anyway so I never slowed at all. I think this is very good news because I had to struggle to hit this pace with a ton more recovery (lap slow jog, which takes probably 2:30) during last year's track season at my peak. I think that maybe I could, at full effort, consistently hit 66s at the very least and probably dip into 65s with this workout in trainers if coach told me to go at it full effort. It was far from easy today but I definitely had some gas left in the tank.

5 miles today easy and then 4x200 on the track. I went pretty fast but coach told me not to time myself.

3 miles followed by 3x200 on the track. Why 3 I'm not quite sure, but I went pretty fast. Once again, they weren't timed, so all I know is how I felt.

Woke up and was generally unhappy about having to race at 11:30. Unfortunately, I'll have to race around the same time for both districts and state, so I will use KingCo and Districts to learn. Ran a 1 mile shakeout run in the morn like 8 minutes after I emerged from my lair. Proceeded home to eat breakfast of rice mixed with egg, sausage, and miniscule bits of bacon. After eating, I promptly returned to my lair and reengaged slumber mode for almost an hour. This was a bad idea. Apparently sleeping inhibits digestion, plus I was kinda tired when I awoke again. Nevertheless, I shook it off as we were waiting to warm up at the meet by not lying down, walking the course, and stretching out. Warmed up with the team, course was pretty soggy. My fingers started getting numb from the cold so I decided to wear gloves for the first race this season. First mile was 4:57 courtesy of Will taking it out hard. Tom sat right on us while I kept trying to get up even with Will, who kept speeding up. I then took the reigns at like 1.1ish miles and Will disengaged soon after. I could've done with better legs today, but then again I've been doing random hard stuff all week so I'll probably feel better when I dial it back. However, despite feeling a little sluggish today, I made it happen. Tom stayed with me after I took the lead the first time, and moved slightly ahead of me. I took it back at the sand and pushed it across there because the sand is usually difficult for people, but once again he took the lead from me. I noticed after one corner he rounded soon after his pace slowed so I took the lead a third time as we were fast approaching the 4k mark. This time I made separation. I got 8 seconds on him in the last 1k. I've definitely learned to fight harder through the ick should it arise on race day. Also, kudos to Tom for improvement, we came through the 2 mile split for the 5k today at 10:11, but when he ran the same 2 mile for the 2 mile Jamboree he was 10:18. Most of my teammates ran slow times today, but Joseph and Raymond really stepped it up. We won pretty handily. Excited for next week. Finished with a 1 mile cool down. Don't know why I cooled down cause I then did a 5 mile training run at 6:55s.

Workout in spikes at Lake Sammamish State Park, which was very muddy today. It was 2x3x800 where our rest was to jog to the start point of the next 800, which I'm estimating totaled 1600m jog rest as we completed the 2 mile loop twice. The repeats were actually only roughly 800. First one was probably short, second one was quite long, about 950 meters, and second one was by far the closest. First repeat of each set of three was meant to be like the beginning of our race, and very fast. So I did 2:07 then 2:06. Second one was tempo, and I did 2:57 then 2:54. Not wiping out was very difficult but I'm prepared for it provided the race on Saturday is muddy and miserable, which it is supposed to be. Thankfully, those are my kind of conditions. The last one was tempo plus a little bit. I felt very relaxed, but I'm convinced I was well ahead of my race pace from Saturday. First was 2:24, second was 2:20. The workout was good and it was on the easy side, which was nice. I am excited to race on Saturday, and I will use last Saturday as a learning experience and avoid the 2 hour nap in the morning so as to promote digestion and prevent fatigue during the race. As it turns out, I watched the evening 4A race and it lead me to believe that my performance on Saturday was better than my Twilight performance. A bunch of 4A kids who were right behind me at Twilight got times much further behind me in the KingCo race and pretty much every one of them who was ahead of me at Twilight either finished with a slower time than me or got a lot closer to me, with the sole exception of Nate Pendleton, who ran a beastly race. I'm making progress and I am ready to compete at districts and state.

Coach said easy day of 6 miles for most people, but he told me I could go 7. Because of this, I ran 6 with my friends and 1 on the track. Legs were a little tight today

Wasn't expecting a workout today, but I got one. Rained substantially from 11AM onward and then cleared up just as practice began, which everybody but me somehow anticipated, leaving me awkwardly warming up in my parachute pants and assorted rain gear. Workout was 8 laps in our trainers, 3200 meters, first 300 of each lap at 5k race pace effort, and then dial back the last 100 to a cruise only slightly more than training run pace. This was interesting because it wasn't super slow but I was able to recover while doing it. Anyways, my first two were a little fast before I settled in. Somebody went out with me, as I heard breathing behind, but they fell off hard after like 3 intervals and the closest person was like 30 seconds back in the end. The workout felt smooth and comfortable, came through 1600 at 4:57 due to the first two laps being pretty fast and then came through 3200 at 10:03. I'm very encouraged by this workout as I was running disrupted intervals and changing speeds yet still had fast splits. I think that if I ran the 3200 right now I would get a sizable PR. All I need to do now is show this sort of fitness in a race and I'll run a great 5k PR as well. Unfortunately the course is gonna be miserable on Saturday. Fortunately, those are my kind of conditions. Obviously my time won't be great, but I race well when things are ugly.

Stubbed my toe really hard and it hurt to run on today so I couldn't complete my run.

Buddy taped my toe and got through my run. Did some strides afterwards.
 

I was right about my time not being very good today, but I wasn't right about a positive result. The course was really messy when I ran it. I stuck with the lead group for 2 miles and then Peter Hogan, a Ballard kid, and a guy from Garfield kind of pulled ahead. The Ballard kid was trailing the other two so I kept trying to move up to him. I almost got him at one point, but he ended up pushing his way up to Peter. The Garfield kid took off and somehow ran a 16:09. Peter got 16:23 and the Ballard kid 16:25. I was expecting to be more competitive at this meet. For some reason, my workouts continue to get better and better but every race since the end of my sophomore track season follows this pattern of running "okay", but never well. Nevertheless, the results in the 4A race were also confusing. Two kids who I was able to compete with at Twilight almost caught Pixler, who ran I think a time a little bit faster than the Garfield guy. They also beat a kid from Inglemoor who was 15:25 at Nike Portland. Kennan was only 3 seconds ahead of my time from today, and finished a few seconds behind some random Henry Jackson kid. It seemed that slow people ran fast, fast people ran slow, and the order was all messed up. Thus, I am mentally throwing away the results because I don't think they mean anything. As much as I tried to psych myself out about it, I've never run well in crummy conditions. Possibly because I weigh so little. Either way, I hope for a much more satisfying performance at the State Meet.