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Stravahttps://www.strava.com/athletes/10124241Youtube Channel: https://www.youtube.com/@thecopycatrunnerNewest YT
https://www.youtube.com/watch?v=ZaAqSKkZD7Q
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Weeks OutClayton Workout 1Clayton Workout 2LRNotesMy 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 end6mi 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/1581065403584YT EP1
https://youtu.be/na_hy6ccUIk
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128x800 full lap recovery3x3mi ~5min rest3mi pickup241,237, 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		80YT 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		72YT EP3
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/overviewhttps://www.strava.com/activities/16033007159

5:29, 5:22, 5:22, 518. 5mi warm up because the track was closed for football. Only did four, was feeling pretty beat up		https://www.strava.com/activities/16043272677

20 mi w/BTC. No pick ups but did run the second half fastish.

73 on 5 days		73Youtube ep4
https://www.youtube.com/watch?v=DHAXXoDqkUU&t=70s
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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 totalhttps://www.strava.com/activities/16076405688
Pushed the PMP due to a cold, so did 15x400s in place. This one felt way more doable at less than 100%. Will be at sea level next week, so will do the PMP out there. Also helps me negotiate Clayton's down week next week due to his race.

77, 78, 76, 77, 77, 76, 78, 76, 76, 76, 75 ,76, 76, 76, 75		Skipped with the cold (pushed to next week). Also want to prioritize the Sunday pickupsFinally did the MP miles. 20 w/4miles at MP/pickups. Watch didn't get splits for each, but I average 5:38 and finished at 5:28.75YT ep 5
https://youtu.be/9zwq-30ifyI
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82x(1600,1200, 800) looks like full rest again (3 - 4:30 rest)10 x 1k (at or just under 10k race pace), 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. Was supposed to do 10 x 1k + 400s but felt like garbage. Not sure if I went out too hot or just an off day.

3:28, 3:25, 3:26, 3:24, 3:25, 3:27, 3:28, 3:26

https://www.strava.com/activities/16153114635/laps		10mi PMP: 545, 44, 44, 48, 53, 36, 39, 43,39, 35


https://www.strava.com/activities/16181695112

Wasn't sure how this was going to go after flying out Thursday, golfing 36 holes w/beers (got together w/old college + hs buddies), then waking up early for the workout. So all things considered this went really well. My mantra was to let it come to me, don't force it. So went out and it took the legs a while to wake up, but then I was able to settle in pretty nicely after the turnaround. 		LSR (long slow run) 20 miles @ 7:20 pace. 71YT ep 6

https://www.youtube.com/watch?v=8Amg339U7CY
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71600, 3x800 full recovery 4min ish10k race, 4:29 pace w/ a 16mi cool downFrom Clayton's last week's 2x(1600,1200,800) w/full recovery. Felt pretty solid. 5:16, 3:56, 2:32, 5:13, 3:58, 2:30

https://www.strava.com/activities/16224123966		3x2mi w/3:30-4min rest - weird morning needed the first one to really settle in. 6:14 pace for rep 1, 5:53 pace for two, and 5:49 pace for three. https://www.strava.com/activities/16241954686

This 10k clayton did kind of threw things off of schedule. Couldn't find an appropriate workout so just settled on something bread and butter. I have the half in two weeks so moving some of these back to that week.		22 Miles w/4 @ 5:38 pace (downhill for first three): https://www.strava.com/activities/1626414983890YT Ep 7

https://www.youtube.com/watch?v=Fi6WLBd2Tfs
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67x1k (post race flush) 60 sec rest3x3mi 4:30 rest25mi 3mi pickup3x3mi 4:30 rest, crushed it. At least felt that way. Really comfy and faster than the slow 3x2mi last week, but probably the fastest long reps at elevation in this build.

1st rep: 5:49, 5:43, 5:41
2nd rep: 5:38, 5:37, 5:38
3rd rep: 5:39, 5:39, 5:35

https://www.strava.com/activities/16294841016		https://www.strava.com/activities/16313914536

3x(mi, 800), Mile (2min rest after mi, 4min after 800)

Took all the pressure off by headed out to the golf course. Wet and slick and undulating a bit. All by feel. Smart move was feeling the 3x3mi in my legs still and don't want to take chances as we get close to SB half.		2mi pickup, 18mi total80https://www.youtube.com/watch?v=xxOPg4W-icU

EP 8
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5 (last completed week)12mi PMP3x(mi, 800), Mile (2min rest after mi, 4min after 800) https://www.strava.com/activities/15457523720

(aggressive tempo pace for the miles)		20mi w/4mi pickup1600 (tempo mile), 3x800 (5:38, 2:37, 234,234). Felt alright. Controlled and 80%. Not as much pop as I wanted, but it'll come by sunday/

https://www.strava.com/activities/16363712559		SB HALF (12mi PMP)

https://www.strava.com/activities/16406642341		https://www.youtube.com/watch?v=ZaAqSKkZD7Q
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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 pickup7x1k (post race flush) 60 sec rest
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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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