Scott Keeney - 2009 Summer Training Blog

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Thursday August 13
14 miles total
AM: 5 miles and then ladder drills, core, and weights.
PM: 9 miles with a 30 minute tempo on the 2400 meter loop at Hawthorn Park. Here were my 2400 meter splits= 8:17, 8:08, 8:11.
 
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Friday August 14
10 miles
I ran with Sullivan on Safari and West T. trails, and then we took an ice bath.
 
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Saturday August 15
18 miles
Schulz, Sullivan, and myself went to McCormick's Creek for the long run. It was a great run, we started at about 9 am so it was very cool on the trails.
 
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Sunday August 16
16 miles total
AM: 8 miles on Safari Trails with Lepkowski, Schulz, and Sullivan.
PM: 8 miles on Levee Loop with "Ski" and Schulz. After the run we did 6 X 100 m. stride and 6 X 50 m. sprint, then core.
 
Monday August 17
13 miles
Today was our first day at team camp in Brown County. We ran the Ogle Lake Trails.
 

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Tuesday August 18
14 miles total
AM: 4 miles on the Strahl Lake trail.
PM: 10 miles on the mountain bike trails.
 
Wednesday August 19
19 miles
We ran on the Nebo Trail. This was the longest run mileage wise and time wise of my life. I ran for 2 hours 25 minutes. We had about 7 or 8 people run the whole trail which was 17.4 miles long, so we have a good group of guys training hard.
 
Thursday August 20
10 miles
We ran on the pavement for a while because it had rained the night before, then we decided to try out a new trail I had never ran on before. It took us to Ogle Lake and then we headed back to camp from there.
 
Friday August 21
13 miles
Schulz and I did Safari Trails and then headed over to Levee for a little bit. I did 6 X stride after the run and lifted and did core in the morning.
 
Saturday August 22
12 mile progressive run
I ran an out-and-back progressive run with Schulz and Lepkowski. We went onto levee and to St. Mary's out in 40:00 and came back in 33:00. We were really hitting it hard on the way back, so it turned out to be a really good workout.
 

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Sunday August 23
15 miles total
AM: 8 miles with Ski on Heritage Trail, then core.
PM: 7 miles with Ski and Walters on Safari Trails. After the run we did 6 X 100 meter stride and 6 X 50 meter sprint. Ski is way too fast for me on the sprints!
 
Yesterday was my last post on here for the summer, so thank you to all who visited the site and read our blogs. Also, a special thanks to Morgan as well for making this happen. Our team is going to be very strong this year, so I encourage anyone who can to attend some races: we host intercollegiates, pre-nationals, and nationals on our home course. GO TREES!
 
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