2016 Olympic Trials Buildup

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2016 Build Up Post Sacral Stress Reaction (5 weeks OFF)

5/30 – 10 x 100 @ 17 w/ 30 secs rest

6/1 – 6 x 300 @ 50 w/ 100 jog

6/3 – 4 x [400—200] @ 69-32 w/ 100/200 jog

6/6 – 3 x [4 x 300] @ 51-48-45 w/ 100 jog through out

6/8 – 2 x [5 x 400] @ 70 to 62 w/ 200 jog + 2 x 200 @ 28

6/10 – 800 + 600 + 3 x 400 @ 2:00-1:28-59-58-56 w/ 6/5/3/3 rest

6/13 – 3 x 600 @ 129-128-126 w/ 4’ rest + 3 x 300 @ 42-41-39 w/ 3’ rest

6/15 – 4 x 800 @ 216 w/ 400 jog + 6 x 200 @ 29 to 26 w/ 200 jog

6/18 – 3:41.2 @ Princeton + 2 x 200 @ 29-27 + 2 x 400 @ 56-55

6/21 – 5 x 800 @ 219 to 211 w/ 400 jog + 2 x 200 + 300 @ 27-25-39

6/24 – 1200 @ 250.6 + Full Rest + 400 in 56 (29-26) + 6’ rest + 600 @ 124 (45-39)

6/27 – AM-4 miles in 21:15 (5:19/mile) // PM–3 x 200 + 300 @ 25.9-25.6-24.1-37.0

6/29 – 8 x 400 @ 58 to 54 w/ 2’ rest

7/2 – 4 x 1k @ 255 w/ 400 jog + 2 x 300 @ 42 + 2 x 200 @ 26 w/ 3’ rest

7/5 – 5 x 400 @ 68 w/100 jog + 300+200+100 @ 41-27-12

7/7- Olympic Trials Round 1 – 3:50 Q

7/8-Olympic Trials Round 2 – 3:48 Q

7/10-Olympic Trials Finals – 3:40 9th

Summer Results:

7/17 – Padua, Italy – 3:37.3 – 2nd

7/22 – Morton Games – 3:55.7 – 2nd

7/29 – Track Town – 3:35.7 – 4th

8/5 – Sir Walter – 3:54.57 – 1st PR

8/11 – Westchester – 3:56.1 – 1st

8/20 – Falmouth – 3:58.1 – 1st

8/31- Long Island– 3:58.2 – 7th

9/3 – 5th Ave – 3:55.2 – 10th

Notes: I was in fantastic shape before getting injured so that helped my buildup a lot. Additionally, I was very lucky to be healthy through my comeback and despite some phantom pains in my sacrum, it held up, although it was terrifying in the beginning. While out for 5 weeks, I cross-trained for 2-hours most days. Was able to walk on the treadmill at a quick pace on a steep incline and would combine that with all-out reps in the pool. Would then double back on the Elliptigo. But the first couple weeks I could only do the arm bike. At the end of the summer I was running on fumes as I had exhausted my base. I did mini-workouts after a lot of races and between, but nothing too substantial. Not an ideal lead in to the trials, but proud of what I was able to put together.

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