Luke Beauchamp's training log

4x5 minute tempo around uniguard park with the crew to work on tempo effort in a hilly area. I did not actually do a mile per 5 minute interval but it was close and I did total 8 anyway so that's just a guesstimate.
 

Easy 5 mile with Will and Dante in preparation for the time trial tomorrow (1600 in trainers). Feeling a little sick and I hope it doesn't affect tomorrow.

Time trial today, our coach doesn't think that spikes are a good idea because this event is not too important and is just used for assessing workouts. Today I ran warm up to start off. Not sure if I drank too much water or if it was my nerves. Either way what began as an attempt to eject sinus drainage from my residual cold-esque feelings ended in me barely stopping myself from actually throwing up and having to spit like 25 times to get rid of the excess saliva due to my body's reaction to the throw-up process. Quite the chain reaction. All of this happened while the coach was detailing the time trial while we were all at the start line. I was doubled over and did not hear a single word. Shortly after I began regaining control of my seizing stomach and lungs, we were sent off. This combined with my lack of a recent mile race may have affected my splits: (1: 73.0, 2: 71.X, 3: 71.x, 4: 66.x). I went out slow, realized my mistake upon seeing my split, turned it up for lap 2, realized I could go faster for lap 3, finally realized I could go a lot faster, and closed hard, coming through at 4:42 on the dot. I missed the motivating presence of Alex Doran, who usually kept pace with me for these, this year. However, I was 3 seconds faster for this than I was for last year's cross country time trial, and I was very happy with the opening races of last year's season although my rigorous academics prevented me from improving at all throughout the season and I ended poorly. Classes are easier this year and it's safe to say I could have gone faster today. Also I was average 40-45 mpw throughout last year's summer yet average 20 mpw coming off of a 2 month hiatus from running that extended into the summer. I feel like I've got a lot of progress to make throughout the season despite already being at a great speed. Followed the time trial with 8x400 average 69s in trainers with lap jog in between each to work on rhythm. Rough Results from the trial today:

Interlake

1. Luke Beauchamp 4:42

2. Dante Paszkeicz 4:51

3. Will Oden 4:52

4. Raymond Salgado 4:56 (Completely new and out of nowhere, no prior running experience or Summer training)

5. Matthew Roberts 4:56

6. Bryce Rosenwald 4:59

7. Chris Taves 4:59

8. Carter Blunden 4:59

9. Joseph Rodgers 5:02

10. Mitch House 5:09 (Not really a mile guy but today was a lifetime PR)

11. Chris Watson 5:12 (Not at his usual form but ran the trial anyways like a champ)

12. Sebastian Brinkman 5:22 (Freshman with no prior running experience or Summer training. Stomach was killing him today but he was running between Joseph Rodgers and Chris Taves for Monday's tempo)

After that we had plenty more fast dudes but these are all the guys who have spots on the top 14 locked down.

Easy 5-mile with Dante, Will, and Chris Taves. I updated the results from Wednesday to be more accurate. I also found out today that my time trial is apparently just about the fastest xc time trial of anyone coached by my coach. I also found that Sebastian ate a bunch of yogurt right before practice, which would explain his stomach issues. At least he learned the lesson before an actual race. It's safe to assume that he would have been closer to Mitch and that Chris Watson would have been up with Carter in normal circumstances. All in all a very fast time trial for the team.

Ran 3.5 in the morning. I forgot to mention that on Tuesday I started weights class for school, so I also did that in the morning. Afternoon I did an easy 4 mile then 800m on the track just to work on keeping a rhythm. Did 4 buildups in my spikes from last year. They feel pretty good.

Long run today at Robinswood Park. My watch was bugging out today. Probably because of all of the trees in the park. As such I could not use the GPS function so I just used what I knew about the course, which pretty much forced me into doing a bunch of hills. I ran the 5k course twice and then ran the first two miles of the 5k course. For the 2 mile section of my run I ran into Matthew and Carter pretty quickly and just ran with them. After the two miles we ran around the field and one lap around the pond, which gave me at least 8.5 total. Did 4 buildups in my spikes. My ankle felt great today, so this is the best I've felt at the end of a week in a while.