Summer Training Blog: Otsego's Alex Comerford


Alex Comerford is Michigan's top returning athlete due to his 14:55.70 second place showing at last September's Bulldog Invitational

The Otsego rising senior will be looking to conclude his high school cross country career in style and in doing so, he can rely on his big meet experience.  Comerford competed at both the Nike Cross Nationals Midwest Regional and the Foot Locker Midwest Regional in 2017. 

His stellar resume includes three straight trips to the MHSAA State Championship, anchored by his runner-up finish as a junior.  

Check out a summary of one of Alex's recent weekly training logs. 

Monday - 7/30:   

Long Run: 13 miles at 7:10 pace around the ski resort in Otsego.  It's a very hilly loop on dirt roads.  Core workout following the run.  

Tuesday - 7/31:  

Morning Practice: 1 mile team warm-up and light stretching.  6 mile recovery run around the neighborhoods of Otsego.   

Afternoon Practice: 45 minutes of lifting (TRX training, resistance band work, focus on keeping healthy for running).  

Wednesday - 8/1:    

Ran the Ice Cream Co-Ed Mile Relay race and won with a time of 5:37.  Each leg runs half a mile and eats a pint of ice cream.  Before the race, I had a mile warm-up and a threshold two mile in 10:10.  I had about 5 minutes, then I spiked up for my 800 leg of the ice cream mile and split a 2:03 (after eating the ice cream). Finally, I did a cool down to get to 7 miles for the day.  

Thursday - 8/2:  

A typical morning practice with a mile warm-up with stretching and about 20 minutes of core work.  Then I did a 6 mile recovery run at 6:28 pace.   

Friday - 8/3:  

We had our local 5K the next day so we ran an easy team recovery just to preview our course and I got a total of 6 miles in.  

Saturday - 8/4:  

Ran the Ready or Not 5K and set a course record of 15:04.  I started with a two mile warm-up then afterward, I had another workout.  Ten minutes following the race, I had a progression run to keep my aerobic system open for as long as possible.  I started at 6:30 pace and worked the pace down for a mile until I hit 5:05 pace, then I kept that pace for a mile and hit 5:05.  Finally, I did a cool down of 2 miles.  8 miles total for the day.   

Sunday - 8/5:  

Easy recovery run in the morning and lifting for 45 minutes.  6 mile day at 6:45 pace.  

55 Miles Total    

Comments