Eric Fernandez

"The fun has begun, but it’s no joke."

- Megatron

Personal Bests

  • Mile – 4:03.71 (2015)
  • 3,000m – 7:59.30 (2011)
  • 5,000m – 13:53.48 (2011)
  • 10,000m – 28:37.23 (2015)
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Eric's Training Log

Week of 3/20/2017 - 3/26/2017

Friday, March 24, 2017
Run - Steady State Run - 12 at Marathon Effort
Lake Mary. 12 miles at 5:17 pace.

Post Workout Notes:
This was an interesting steady state. Definitely success, but it was a bit more of a grind than I think I anticipated (specifically compared to when I was in marathon shape).

I did my normal rice morning of, and then took a PowerGel mixed with water and caffeine right before the steady state started. I took two Tums to make sure my stomach stayed settled too. I think I'm going to try this going forward to see if I can do it before races since I won't take any carbs during the races this spring. I just took water twice during the steady state.

Brauny and I found the pace by the second mile, and were pretty consistent hitting 5:15-5:17. Our 9th mile was slow at 5:19 due to a pretty bad head wind. But then we got into a groove hitting 5:13, 5:08, 5:11 for the last 3 miles with the wind no longer in our face (mile 10 was also downhill as we did this from mile markers 4-16 on Lake Mary).

I didn't feel as comfortable as I wanted going through 6, and had to grind a bit to 8. Mile 9 was really tough due to the headwind and the fact that I was already feeling tired -- I had the inner thoughts about stopping at 10. But I caught a second wind on mile 10 and felt super refreshed throughout the 11th mile. Almost like my body hit a reset button. I grinded out mile 12 but felt strong throughout.

Definitely getting a fitness boost from today! I'm excited for the next steady state because despite it being longer, I know I'll feel more controlled and better with the added fitness.
17.97 mi ~ 1:46:41 View Run
Thursday, March 23, 2017
Run - Easy Run


Post Workout Notes:
It snowed last night, so Ben wanted us indoors to be safe with the races coming up. Decided to run on the AlterG at 90% body weight (added the extra 10% from my norm due to it supposed to being an outside day). Easy progression from 7:30 to 6:18 pace.
10 mi ~ 1:08:45 View Run

Run - Easy Run - Easy Run + drills/strides
4 mi ~ 29:00 View Run
Wednesday, March 22, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Ran at 80% body weight with an easy progression from 7:30 to 6:15 pace. Body is sore, but felt overall pretty good. My Achilles started acting up a bit over the final 20 minutes of the run but it was nothing that I couldn't handle.
12 mi ~ 1:22:30 View Run

Strength Training - Hypo2
Normal warmup.

Front Squat: 3 sets of 8x 155 lbs

Tri-Set:
TRX Inverted Rows: 3 sets of 10 with feet on the bench
Single Leg RDLs: 1 set of 10x 65 lbs each leg. 2 sets of 10x 75 lbs each leg.
Adductor Leg Raises: 3 sets of 10 each leg (definitely need to work on my strength with this exercise)

Dual Set:
Step Ups: 1 set of 10x 65 lbs with bungie each leg. 2 sets of 10x 75 lbs each leg.
Yoga Ball Planks with knee drive to chest: 3 sets of 10 each leg

Dual Set:
Push Up Postion weight push: 3 sets of 16 total
Weighted Deadbug: 3 sets of 16 total

Cross Training
30-40 minutes
Tuesday, March 21, 2017
Run - Lactate Threshold - 15 x 1k
Camp Verde. 15 x 1k in 2:58 with 1min rest.

Post Workout Notes:
Felt really good this morning.

Had my usual white rice breakfast before the workout. We left Flagstaff around 7:45 AM for Camp Verde, so by the time we got down there, it was already pretty hot and getting hotter. I was a little nervous going into it that the pace would feel a little uncomfortably fast, but was pleasantly surprised on the first rep with how smooth and easy it felt. As the workout got going, it just became easier to run the pace.

I did the first 10 with a singlet, before taking it off for the last 5 as a little bit of a ''boost.'' Brauny and I traded off leads every two reps, and he took the first two.

Our first K was 3:01 as we were just getting into the workout. But by the second K, we found the rhythm and hit 2:57-58 on 2-14, and 2:56 for the last K.

Breathing was a little difficult due to my allergies, but nothing I couldn't handle. Even as my legs started getting a little heavy towards the end, I still felt very strong and in control. Finished the workout feeling like I could keep going and like I hadn't touched the well yet which is an awesome sign of fitness!
14.85 mi ~ 1:34:40 View Run
Monday, March 20, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Ran at 80%. Easy progression from 7:30 to 6:15 pace.
12 mi ~ 1:22:30 View Run

Run
4 mi ~ 30:25 View Run

Run - Easy Run - Easy Run + drills/strides
4 mi

Week of 3/13/2017 - 3/19/2017

Sunday, March 19, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Ran at 80%. Easy progression from 7:30 to 6:15 pace.
12 mi ~ 1:22:30 View Run
Saturday, March 18, 2017
Run - Long Run - Cutdown Long Run
Normal long run for 8 miles. Then straight into 10 mile ''cutdown.'' 6:00/6:00/5:50/5:50/5:40/5:30/5:20/5:10/5:00/4:50. 2mi cool-down for 20 on the day.

Post Workout Notes:
Very good session. We had a nice group with Brauny, Andrew Lemoncello, and Tommy Rivers.

8 miles easy wasn't anything special.
Ate toast this morning instead of my normal pre-workout rice. Honestly, I had rice last night, and just wasn't in the mood for rice this morning. After the 8 miles easy, I took a PowerGel mixed with water. I only took water during the 10-mile progression run.

Splits were pretty spot on -- actually with the exception of the first mile (6:01), we were between 4-2 seconds fast on almost every mile, which I honestly prefer mentally.

Felt strong through 8. Started to grind a bit on the 9th mile to hit 4:59 but was still controlled. We got nailed with a really bad head wind during the last mile, and I was dipping into the well a little bit, so unfortunately I hit a 4:53 instead of sub-4:50. That being said, with the conditions I'm okay with it.

Solid day!
20 mi ~ 2:06:23 View Run
Friday, March 17, 2017
Run - Easy Run
10 mi ~ 1:13:37 View Run

Run - Easy Run - Easy Run + drills/strides


Post Workout Notes:
Had a fairly stressful day and didn't feel very good. With the long workout tomorrow, the fact that I'm hitting 120 miles in a 7-day cycle (well, 116 now), and general fatigue, I scratched this run. This isn't normal for me to do, but I wanted to make the smart decision to not overly fatigue myself.
4 mi
Thursday, March 16, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Ran at 80% body weight, with an easy progression from 7:30 to 6:15 pace. Legs feel heavy, but still feel okay despite the workout yesterday.
12 mi ~ 1:22:30 View Run

Strength Training - Hypo2


Post Workout Notes:
Normal Warmup

Front Squat: 3 sets 8x 155 lb

Tri-Set:
TRX Inverse Row: 3 sets of 10
Single-Leg RDLs: 1 set 10x 53 lb each leg, 2 sets 10x 62 lbs each leg
Kettle Bell Suit Case Carries: 3 sets 60 seconds with a 62 lb kettle bell each side while marching

Deadlift: 3 sets 5x 185 lbs

Dual-Set:
Pallof Press: 3 sets 5x 10 seconds each side
Single Arm Kettle Bell Swings: 3 sets 12x 44 lbs each side

Dual-Set:
Pull-Ups: 3 sets of 5
Knee-to-elbows: 3 sets of 30 seconds

Cross Training
30-40 minutes

Post Workout Notes:
Open stride elliptical.
30:00 View Run
Wednesday, March 15, 2017
Run - Critical Velocity - 25 x 400
25 x 400 in 70 with 100 jog rest.

Post Workout Notes:
Great session. Did it with Brauny and Lemon, so we were able to trade off leads which broke it up nicely. Also the Kiltie Loop broke up into three even segments, so we each just had to lead once per segment.

We kept the workout at 70 second ''effort'' which was good because there were some mean hills on a few of the reps each loop -- especially in the middle of the workout when we switched directions and went backwards. We had a few that were slightly fast due to net down hills, and a few recoveries that were slightly over 100m due to the nature of the loop. But overall the mission of the workout was accomplished.

I felt smooth in the 4:40 rhythm. Also, once I got over the mental challenge of doing 25 quarters on such short recovery, the workout turned out to be very attainable. I grinded a bit over the last third of the workout, but never went into the well. I also felt pretty good once the workout was over and not completely drained. It was a good sign of strength and a good testament to my lactate threshold.

Did simple white rice in the morning, and only took a sip of water after the 18th rep during the workout.
14.2 mi ~ 1:32:04 View Run

Run - Easy Run
AlterG
4 mi ~ 30:18 View Run
Tuesday, March 14, 2017
Run - Easy Run
10 mi ~ 1:09:41 View Run

Run - Easy Run - Easy Run + drills/strides
4 mi ~ 28:05 View Run
Monday, March 13, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Ran at 80% body weight, and did an easy progression from 7:30 to 6:15 pace. I fell asleep at 7:45 PM last night, and didn't wake up until 8:00 AM this morning, so I felt very rested and recovered from yesterday's run!
12 mi ~ 1:22:30 View Run

Cross Training
30-40 minutes

Post Workout Notes:
Open Stride elliptical
30:00 View Run