Training Log (Since Foot Locker South)
Merritt Island Coach Bill Buonanni breaks down the training log for his senior standout since his 10th place finish at Foot Locker South.
Sunday, Nov 29th - 10 miles at 6:15 pace
Monday, Nov 30th - off, rest day
Tuesday , Dec 1st - Track workout, 2 mile warmup, 20 mins of straights and turns (but avg 5:15 pace), 1 mile cool down
Wednesday, Dec 2nd - 6 miles easy with circuit training (fitness exercises with a run in between) & weight training
Thursday, Dec 3rd - Ladder at Race pace (4:40 per mile): 2 Miles, 3 minute rest, 2 - 1 Mile repeats with 2 minute rest in between, 2 - 800's with 1 minute rest (last 800 is all out).
Friday, Dec 4th - Easy 6 miles at high point (small hill near where we live)
Saturday, Dec 5th - 6 Miles - 3 miles at tempo (5:15 pace)
Sunday, Dec 6th - 9 miles at 6:10 pace in Clermont - Clay Hilly road
Monday, Dec 7th - Off, rest day
Tuesday, Dec 8th - Last track workout for XC. 2 mile warm-up, 4 x 800 repeats at race pace with 400 easy in between. Followed by 4 x 200 repeats at all out pace with 200 easy inbetween. Cooldown
Wednesday , Dec 9th - 6 miles easy with circuit training (fitness exercises with a run in between) & weight training
Thursday, Dec 10th - Fly to San Diego - 4-6 mile run with other finalists
Friday, Dec 11th - Workout on the course
Saturday, Dec 12th, 10AM PST - Go Time
"One of the major differences we did for training this season as compared to last year is Steven continued to lift weights throughout the season 1-2 times per week. In addition, we are getting ready for the time zone change - which I believe can throw an athlete off their game. Last year, Steven's first time in his life to ever leave the EST time zone was to go to footlocker (it was his first flight ever as well). So, since Footlocker south, we switched all our morning practices to the afternoon, and switched all the weekend practices to 1PM EST (which is the race time of 10 AM PST). It was tough for Steven to sleep in after getting up at 5:30 AM, 6 times a week since late May. If Steven is feeling it this weekend, I think he's positioned to do very well and truly represent Merritt Island High School and the state of Florida."
