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Stravahttps://www.strava.com/athletes/10124241Youtube Channel: https://www.youtube.com/@thecopycatrunnerYoutube Ep 1:
https://youtu.be/na_hy6ccUIk		Youtube Ep 2: https://youtu.be/yqf9C_DdaAoYOUTUBE EP 3
https://www.youtube.com/watch?v=5OvkKbduANc
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Weeks OutClayton Workout 1Clayton Workout 2LRMy Workout 1Workout 2LRTotal weeklyYoutube
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3x2mi 4:30 rest3x2mi - 5:59, 553 (552, 551) 551, 53718.13, 6:56 pace. No pick ups. 80
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13Fatigued mile repeats. 8mi @5:09 pace, 3x1600 at 4:24 w/4min rest3x2mi 4:30 rest3mi pickup at the end
6mi faster paced: 6:22, :14, :04, :09, :01, 5:56.
Mile one: 5:26
Two: 5:25 https://www.strava.com/activities/15763950451
3x2mi (5:45, 5:42), (5:41, 5:40), (5:45, 5:40) https://www.strava.com/activities/1579976034920.10 7:09 pace, no pick ups. Pretty tired today. Not sure if I need to move the saturady workout to get the pickups in, but going to try to take it easy next week to ensure I can actually do the pickups https://www.strava.com/activities/1581065403584Youtube Ep 1:
https://youtu.be/na_hy6ccUIk
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128x800 full lap recovery3x3mi ~5min rest3mi pickup (25mi)241,237, 233, 234, 233, 234, 235, 230. https://www.strava.com/activities/15842650267601,559,551
5:52,552,552
556,558,555
https://www.strava.com/activities/15878235734
Didn’t feel great, but glad I was able to grit it out. Solid quality volume. Kept making bargains on the last rep, we can drop after the first 400, then 800, then at that point why not just finish.		18.24, 7:16 average. Coming off of a pretty hard workout yesterday and a late night after hosting our neighborhood octoberfest, this was purposefully throttled. Do need to figure out the schedule, might need to move things to a W-F schedule so I can do the pickups. Doesn't seem smart to push saturday then do MP miles on Sunday, legs never feel up to even if I wanted to.

Another solid week, feeling some lightness again at the beginning of reps, haven't felt fast like that in years. Really enjoyed the 800m workout

Big week next w/with the PMP. Need to find a good spot for it.

https://www.strava.com/activities/15890266440		80YOUTUBE EP 2

https://youtu.be/yqf9C_DdaAo
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118mi PMP4x2mi 3min rest3mi pick up 20mi total8mi PMP - 604, 606, 606, 603, 552, 558, 548, 533
https://www.strava.com/activities/15921248985		@5:54,52 (5:50,41) 5:46,43 (5:45,34) faster than the 3x2mi a few weeks ago so trending in the right direction. Hot out there too.

https://strava.app.link/fkDM4Tso2Wb		Sunday long, 19.6. Felt okay didnt really push it, just seems dumb the day after a tough workout. Though i feel like im missing a key part of claytons build so need to figure something out…72 in 6 days. I think im going to keep the 6 day schedule in spirit of this experiment

https://strava.app.link/H68WDBBo2Wb		72YOUTUBE EP 3
https://www.youtube.com/watch?v=5OvkKbduANc
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1012x1k (Ride the line between broken tempo and interval, closer to tempo) 60 sec rest https://www.strava.com/activities/150469266035x1600 (430 rest) https://www.strava.com/activities/150695466874mi pickup 24mi totalcontrolled, solid work. Feeling the fitness coming. 3:39, 3:32, 3:28, 3:28, 3:28, 3:27, 3:26, 3:27, 3:25, 3:25, 3:25, 3:22 https://www.strava.com/activities/15998597875/overview5xmi
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910 mi PMP16x400 w/30s rest. He did these pretty fast with such short rest. 4:15ish pace, so probably 80ish's for me?4mi pick up 24mi total
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82x(1600,1200, 800) looks like full rest again (3 - 4:30 rest)10 x 1k, 4x400 1min rest between Ks, full rest (4min before 400s)2mi pickup, 18mi totalweird week, maybe down or maybe cautious with the hammy, though not really w/the 400s. Actually he's racing next week, so down for that.
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7 (race week)1600, 3x800 full recovery 4min ish10k race, 4:49 pace w/ a 16mi cool down
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67x1k (post race flush) 60 sec rest3x3mi 4:30 rest25mi 3mi pickup
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512mi PMP3x(mi, 800), Mile (2min rest after mi, 4min after 800)20mi w/4mi pickup
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4fatigued miles (8 at 5:09, 1600, then he rolled ankle. Not sure what was planned, maybe four since last time was three?) 4:30 rest after first mile repeat4x2mi full rest, varies from 4:30 to 5:30.25mi w/3mi pickup
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38mi PMP3 x tempo mile, 1200 seems like full recovery again between 3 and 4 min20mi 3mi pick up
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22x4mi looks tempo-ish or slower (6min rest)8x800 (2:45 rest for most, up to 3:30)
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