So with the end of this week...I can finally look forward to this coming week. It's going to be just as tough, but I need the challenge. I have to start running better. I have goals and with the new year approaching, I will take nothing less than my best effort.
Sunday -- 5 miles a.m. in 32:53...nice easy run w/ little effort in excellent conditions this morning. 15k at white rock lake tonight in 58:46...nice and easy jaunt enjoying the huge homes w/ nice christmas lighting. Calling it 15 for the day because of the 1M total I got in the a.m. without timing.
Monday -- 10 miles total p.m. w/ 4 x 1600m in 4:35 w/ 3' rest, jog 1M, 8 x 100m...splits are 4:37, 4:43, 4:45, 4:42...just felt horrible and the wind was non relenting and just couldn't hold 69 pace...which worries me. Felt great on the strides though.
Tuesday -- 9 miles this morning at flag pole hill...6 miles p.m. on the treadmill...lame i know but i'm tired of the wind...also did 3 x 10 push ups and 3 x 25 proper sit ups.
Wednesday -- 6 miles a.m. nice and easy on the treadmill. Trying to avoid the weather as much as possible by running my shorter runs on the treadmill in the morning. I need to stay away from being sick. + 9 miles p.m. nice and relaxed on merrifield road and on the grass track. Ran a few minutes w/ Lacey as I was finishing up and she was starting. Nice run. Definitely not as cold as I thought it would be. sleeping late tomorrow.
Thursday -- 13 miles total, 4 miles at 5:05 pace, jog 1M, 8 x 100m...so didn't hit 5:05 pace...more like 5:10 pace...i just have to stop being a poonanny (in the words of my brother)...i let the wind and the cold affect me and i ran in pants and two long sleeves...finishing time was 20:43 and that was with a 10:08 first 2-miles...you do the math. but i got it all in and now i'm going to retire to my bed.
Friday -- 14 miles easy...ran this very easy w/ Matt on the treadmill. Stomach has been giving me problems, but I'll get through it. 5 miles easy tonight as well. Got in the 5 w/ Matt for our longest ever mileage day. Not bad. It was just under 7 minute pace which is fine considering fatigue and wind!!!
Saturday -- 10 miles total a.m. w/ 12 x 100m uphill sprints. Not bad at all around the lake. Was shirtless. 5 miles tonight to make 100 for the week. 5 miles in 31:20ish...nice and fun...shirtless.
Total Miles -- 100
Saturday, December 29, 2007
Monday, December 24, 2007
a new week...uh-oh
So I'm frustrated because I had a great week of training last week and had a great day of running yesterday and now my IT Band is hurt. I'm taking off today for sure to make sure that it doesn't get worse. I need to be healthy and smart right now. It's the best decision for me...
Sunday -- 10 miles a.m. w/ Gabe and Rudy at Seabrook, 5 miles p.m. in hull.
Monday -- nada...it band hurts.
Tuesday -- it band hurt so taking precaution, not running.
Wednesday -- 6 miles a.m. in 40:21. nice and easy. followed w/ core work. 9-10 miles easy planned for tonight. 56:25 for 15k tonight around White Rock Lake. Felt good. Nice and breezy...
Thursday -- 5 miles a.m. on the treadmill in 35:20...5k warm up + 2M in 9:55, 5' rest, 1M in 4:56...not sure what's going on with me. couldn't finish the workout.
Friday -- 9 miles in 59:38 in the p.m. Had a long talk with myself last night and decided to get through the week and not think about it. Sunday is a new week and every run is a new run...
Saturday -- 14 miles this morning with Matt Hansen in 1:30.05 w/ 2 x 2 miles in 10:15 w/ 1M recovery and 8 x 100m strides after the 1M recovery. Good effort to end a horrible week on.
Sunday -- 10 miles a.m. w/ Gabe and Rudy at Seabrook, 5 miles p.m. in hull.
Monday -- nada...it band hurts.
Tuesday -- it band hurt so taking precaution, not running.
Wednesday -- 6 miles a.m. in 40:21. nice and easy. followed w/ core work. 9-10 miles easy planned for tonight. 56:25 for 15k tonight around White Rock Lake. Felt good. Nice and breezy...
Thursday -- 5 miles a.m. on the treadmill in 35:20...5k warm up + 2M in 9:55, 5' rest, 1M in 4:56...not sure what's going on with me. couldn't finish the workout.
Friday -- 9 miles in 59:38 in the p.m. Had a long talk with myself last night and decided to get through the week and not think about it. Sunday is a new week and every run is a new run...
Saturday -- 14 miles this morning with Matt Hansen in 1:30.05 w/ 2 x 2 miles in 10:15 w/ 1M recovery and 8 x 100m strides after the 1M recovery. Good effort to end a horrible week on.
Sunday, December 16, 2007
vacationing in hull texas for the holidays
So I'm in Hull for the duration of the holidays. The first few days I was home, I was too sick to actually run. I set the goal to be start back training on Sunday which is the first day of my weeks. I'm going to push back my workout on Monday to Tuesday, just to give me a day or two of recovery.
Sunday -- 9 miles a.m. in 59:06...felt good aside from stomach and wind. So windy on the way back. 6 miles p.m. in 38:11 felt great tonight. Really rolling. Drills afterwards.
Monday -- 9 miles a.m. in 59:20ish felt really good compared to yesterday. Still feeling better in the afternoons though. 6 miles p.m. in 38:22...nice run. Started a little later so was dark by the time I finished.
Sunday -- 9 miles a.m. in 59:06...felt good aside from stomach and wind. So windy on the way back. 6 miles p.m. in 38:11 felt great tonight. Really rolling. Drills afterwards.
Monday -- 9 miles a.m. in 59:20ish felt really good compared to yesterday. Still feeling better in the afternoons though. 6 miles p.m. in 38:22...nice run. Started a little later so was dark by the time I finished.
Tuesday -- Took off the a.m. because of Christmas play. Track workout in the p.m. 2 miles warm up, strides, 8 x 600m w/ 1:20 rest. 1:39.26, 1:39.34, 1:39.40, 1:39.68, 1:39.01, 1:42.01, 1:41.77, 1:41.08...1 mile easy (9:15 might have actually run 5 laps)...8 x 100m strides...w/ 100m walk back.
Wednesday -- 9 miles a.m. w/ Rachel in Houston. nice and easy. 6 miles p.m. in hull.
Thursday -- 3 miles warm up + 4 miles tempo on track in 20:22 (splits were 5:02, 5:04, 5:03, 5:07) + 2 miles cool down. Personal best for tempoing.
Friday -- 14 miles around hull in 1:31.27. Felt horrible.
Saturday -- 9 miles a.m. w/ 12 x 100m hill sprints (62:14) + 6 miles p.m. in 37:56.
91 miles total...decent week of workouts.
Saturday, December 8, 2007
Could you meet me by the water...
I won't lie and say that I'm happy with my 2007 Fall Season. Things just didn't work out the way that they should have. It's my own fault. I have several things that I need to improve upon; diet, rest, strength (mental and physical), and of course, my own running. I just have to continue learning. There are some positives I can take away from this fall: I ran several PR's, had relatively no injuries, got my volume up, and didn't burn out like I did in spring/summer 2007...
The training starts right back up. I'll try and focus a little more on the small things, but without taking away from the big things. You have to run to be a faster runner; but you also have to improve upon the diet, rest, and strength aspect as well. I'm by no means a professional runner, I proved today that I'm not even on the club level. At best, I'm a local runner, and not even a very good one. But from here on out, I do things in as professional a manner as I can. Why not? I've devoted my life to this goal...I either need to cash in on this, or I've wasted the better part of my last two years.
The week:
Sunday -- Travel and naps.
Monday -- 10 miles easy a.m. + pedastal and back routine. So...woke this morning to a light mist and 36' temps...decided to run a 1/2 mile on the treadmill as a warm up, then went through what I hope to be my "Monday" core routine.
1/2 mile jog + 2 x {10 push ups, 10 x opposite arm/leg raises, 10 x sit ups, 40 x inverted bike kicks} + 2 x {10 decline push ups, 60 x scissor kicks, 20 sit ups}. 10 miles easy tonight. 67:08 for 10 miles. Pretty rough run. My stomach hurt and I had to pee. Otherwise, got her in.
Tuesday -- 6 miles a.m. in 43:34...started really slowly and really picked it up on the way back. Horrible conditions. 38' yesterday, 70's today??? Ran in a mist the entire way. Still feeling a little sick. Needed a nice easy effort with the workout tomorrow. 9 miles in 59:34 w/ Dan Kingsley on merrifield road. Trying to talk this guy into getting back in shape. Fastest guy I know.
Wednesday -- Get on the track!!! 5 miles a.m. very easy + 2 miles warm up + 5 x 100m strides, 2 x (300,300,600,1k) at 2/3 effort w/ 1:40/4' rest + 2 miles cool down. 5 miles very easy this morning. 36 minutes.
19 minutes warm up as it was cold and i needed a little extra...strides...then the workout which actually felt really easy...not sure what 2/3 effort is...but i ran 52.25, 51.60, 1:51.88, 3:08.60, 50.29, 49.98, 1:47, 52, 3:02.53, then 13 minutes cool down.
Horrible conditions...wind, rain, 38 degrees....
Thursday -- Sick with a horrible cold. Haven't felt like this since the flu of 2005. We'll see about tomorrow.
Friday -- Sick.
Saturday -- 3 miles very easy. Still sick.
Total Mileage --not enough to count. piss poor week.
The training starts right back up. I'll try and focus a little more on the small things, but without taking away from the big things. You have to run to be a faster runner; but you also have to improve upon the diet, rest, and strength aspect as well. I'm by no means a professional runner, I proved today that I'm not even on the club level. At best, I'm a local runner, and not even a very good one. But from here on out, I do things in as professional a manner as I can. Why not? I've devoted my life to this goal...I either need to cash in on this, or I've wasted the better part of my last two years.
The week:
Sunday -- Travel and naps.
Monday -- 10 miles easy a.m. + pedastal and back routine. So...woke this morning to a light mist and 36' temps...decided to run a 1/2 mile on the treadmill as a warm up, then went through what I hope to be my "Monday" core routine.
1/2 mile jog + 2 x {10 push ups, 10 x opposite arm/leg raises, 10 x sit ups, 40 x inverted bike kicks} + 2 x {10 decline push ups, 60 x scissor kicks, 20 sit ups}. 10 miles easy tonight. 67:08 for 10 miles. Pretty rough run. My stomach hurt and I had to pee. Otherwise, got her in.
Tuesday -- 6 miles a.m. in 43:34...started really slowly and really picked it up on the way back. Horrible conditions. 38' yesterday, 70's today??? Ran in a mist the entire way. Still feeling a little sick. Needed a nice easy effort with the workout tomorrow. 9 miles in 59:34 w/ Dan Kingsley on merrifield road. Trying to talk this guy into getting back in shape. Fastest guy I know.
Wednesday -- Get on the track!!! 5 miles a.m. very easy + 2 miles warm up + 5 x 100m strides, 2 x (300,300,600,1k) at 2/3 effort w/ 1:40/4' rest + 2 miles cool down. 5 miles very easy this morning. 36 minutes.
19 minutes warm up as it was cold and i needed a little extra...strides...then the workout which actually felt really easy...not sure what 2/3 effort is...but i ran 52.25, 51.60, 1:51.88, 3:08.60, 50.29, 49.98, 1:47, 52, 3:02.53, then 13 minutes cool down.
Horrible conditions...wind, rain, 38 degrees....
Thursday -- Sick with a horrible cold. Haven't felt like this since the flu of 2005. We'll see about tomorrow.
Friday -- Sick.
Saturday -- 3 miles very easy. Still sick.
Total Mileage --not enough to count. piss poor week.
Sunday, December 2, 2007
leave me out with the waste...
Traveling to West Chester, Ohio this weekend to take part in the USATF Club XC Championships. This is my National race. I've been running hard and training smart since July for this race. I've had a good string of PR's and races leading into this one weekend. I'm sure the weather is going to be horrible. We'll take what we can get.
Sunday -- 9 miles a.m. around WRL in 55:59 + 6 miles p.m. in 38:00. Windy. Cold front just blew through.
Monday -- 9 miles a.m. w/ Matt Hansen on Merrifield Road. 60:21 nice run. Cold. + 6 miles p.m. in 39:30...w/ dan on merrifield road.
Tuesday -- 10 miles total w/ 6 x 600m in 1:50 w/ 1:40 rest. Only got in 9 miles. Achieved the workout, but deleted my splits before a chance to record. Felt really good though. Dan got in 5 of the 6.
Wednesday -- 5 miles a.m. w/ Hannah on Merrifield Road in 34:51...6 miles easy w/ Matt Hansen on Merrifield Road. 40:56 to stay relaxed.
Thursday -- 10 miles easy. Ran 4.5 miles w/ Dan and then finished w/ Felix and Kurt. 65:31 total.
Friday -- 6 miles easy + strides. Nice and cold here in West Chester Ohio. Ran 6 miles around the course and some adjoining roads. Just a tad over 40 minutes and then hit up 4 short strides. The footing is not good at all. Not using that as an excuse, just an observation. Probably 6 inches of snow covering the course.
Saturday -- USATF Club XC Nat's -- 10k . 6+ miles in 36:09. Cold, wet, muddy.
Sunday -- 9 miles a.m. around WRL in 55:59 + 6 miles p.m. in 38:00. Windy. Cold front just blew through.
Monday -- 9 miles a.m. w/ Matt Hansen on Merrifield Road. 60:21 nice run. Cold. + 6 miles p.m. in 39:30...w/ dan on merrifield road.
Tuesday -- 10 miles total w/ 6 x 600m in 1:50 w/ 1:40 rest. Only got in 9 miles. Achieved the workout, but deleted my splits before a chance to record. Felt really good though. Dan got in 5 of the 6.
Wednesday -- 5 miles a.m. w/ Hannah on Merrifield Road in 34:51...6 miles easy w/ Matt Hansen on Merrifield Road. 40:56 to stay relaxed.
Thursday -- 10 miles easy. Ran 4.5 miles w/ Dan and then finished w/ Felix and Kurt. 65:31 total.
Friday -- 6 miles easy + strides. Nice and cold here in West Chester Ohio. Ran 6 miles around the course and some adjoining roads. Just a tad over 40 minutes and then hit up 4 short strides. The footing is not good at all. Not using that as an excuse, just an observation. Probably 6 inches of snow covering the course.
Saturday -- USATF Club XC Nat's -- 10k . 6+ miles in 36:09. Cold, wet, muddy.
Sunday, November 25, 2007
my very best
Two weeks to go until the US Club XC Championships. I'm excited about this race; for one, it will be a level playing field, all americans, and two, I've been training hard since July, so I know that I'm ready. Just have to get the mind thinking that way.
Sunday -- 9 miles a.m. in 58:19 (cold and wet) + 6 miles p.m. w/ Hannah on Merrifield in 6:48 pace. 40:49 total.
15 miles in all.
Monday -- 9 miles a.m. in 59:42 w/ Matt Hansen. Felt horrible. Stomach issues and cold + 6 miles p.m. w/ Dan. Felt okay. 40:18ish.
Tuesday -- 5 miles a.m. really easy w/ Hannah this morning. Felt hungry and sleepy the entire run. And I don't like the cold. + 9 miles p.m. w/ 2 x 2k in 6:05 w/ 4' rest + 1 x 1k in 3:00 Ran this on the grass track...was a little off on the first one, 6:09, 6:01, 3:00...got over 62 minutes of running in though. Not bad.
Wednesday -- 5 miles a.m. in 34:44 w/ hannah...felt pretty good. Started slow, picked up the pace throughout the run. 10 miles p.m. w/ Matt Hansen on merrifield and surrounding neighborhoods. Nice and relaxed. Felt pretty good until about five minutes to go. Need more sleep.
Thursday -- 10 miles p.m. around white rock lake. 62:35...felt good. nice and easy.
Friday -- 5 miles p.m. in 32:08 w/ Daniel Kingsley. Nice run on Merrifield. Looking to sub 15 minutes tomorrow!
Saturday -- 5k Time Trial -- Fort Worth Jingle Bell Run. 1st place overall. 15:27. No mile markers. 6 miles total.
Total Miles -- 80 miles.
Sunday -- 9 miles a.m. in 58:19 (cold and wet) + 6 miles p.m. w/ Hannah on Merrifield in 6:48 pace. 40:49 total.
15 miles in all.
Monday -- 9 miles a.m. in 59:42 w/ Matt Hansen. Felt horrible. Stomach issues and cold + 6 miles p.m. w/ Dan. Felt okay. 40:18ish.
Tuesday -- 5 miles a.m. really easy w/ Hannah this morning. Felt hungry and sleepy the entire run. And I don't like the cold. + 9 miles p.m. w/ 2 x 2k in 6:05 w/ 4' rest + 1 x 1k in 3:00 Ran this on the grass track...was a little off on the first one, 6:09, 6:01, 3:00...got over 62 minutes of running in though. Not bad.
Wednesday -- 5 miles a.m. in 34:44 w/ hannah...felt pretty good. Started slow, picked up the pace throughout the run. 10 miles p.m. w/ Matt Hansen on merrifield and surrounding neighborhoods. Nice and relaxed. Felt pretty good until about five minutes to go. Need more sleep.
Thursday -- 10 miles p.m. around white rock lake. 62:35...felt good. nice and easy.
Friday -- 5 miles p.m. in 32:08 w/ Daniel Kingsley. Nice run on Merrifield. Looking to sub 15 minutes tomorrow!
Saturday -- 5k Time Trial -- Fort Worth Jingle Bell Run. 1st place overall. 15:27. No mile markers. 6 miles total.
Total Miles -- 80 miles.
Saturday, November 17, 2007
lessons learned
So, taking a look back at all things running and me, the half took more out of me than I thought. I've had a rough go of late with the training, but I think I'm on the upswing. Club nat's countdown!!!
Sunday -- 6 miles a.m. on merrifield road nice and relaxed in 37:43. + 9 miles p.m. ran the first 4 miles w/ Hannah, then tacked on 5 more solo. All on merrifield road. Felt great!!! 58:29.
Monday -- 5 miles a.m. in 31:47; felt really good. + 3M warm up + 10 x 400m in 69" w/ 1:30 rest + 3M cool down.
Splits are as follows: 75", 69", 68", 68", 69", 68",68", 67", 63", 63"
These splits are off of memory as I left the clock work to my pacing partner, Dan Kingsley. Dan ran the odd numbered repeats with me and kept clock. Overall felt great. Really wanted to run the last two hard.
Tuesday -- 9 miles a.m. w/ Matt Hansen on Merrifield Road. Definitely recovery. 5 miles in the afternoon. Middle 5k was 20:02, so decently paced. Felt good.
Wednesday -- 9 miles a.m. First 4 w/ Hannah, next 5 solo. Felt good, aside from right calf tightening up around 2 miles to go. 30 minutes tonight in the rain. Priming for tomorrow morning's turkey trot.
Thursday -- Houston Turkey Trot (13 miles total). 20 minutes warm up + a few strides in the chilly Texas weather! Then placed 2nd overall to Andrew Cook in the 5M Run through the Woods. It turned out to be a highly contested event with Andrew Cook, myself, Luis Armenteros, Adam Davis, Joe Amburn and others showing up for the event. Ran 24:51 which is close to 30 seconds faster than last year. I just mentally fell apart w/ 800m to go. I lead through probably 4.5 miles and then just watch Andrew run away from me. 4 mile cool down.
Friday -- 5 miles a.m. in Hull Texas in 33:43. Took the night off. Fatigued from travel.
Saturday -- 15 miles in the cold and wet and wind. Miserable.
6:48, 6:42, 6:34, 6:29, 6:21, 6:17, 6:31, 6:26, 6:27, 6:32, 6:36, 7:01, 6:55, 6:52, 6:31 = 1:39:08
The slow down around mile 12 had more to do with stomach problems than fatigue. I had to stop a few times and kept the watch running. My stomach imploded around that point and it was tough finishing.
Total miles -- 90 miles
Sunday -- 6 miles a.m. on merrifield road nice and relaxed in 37:43. + 9 miles p.m. ran the first 4 miles w/ Hannah, then tacked on 5 more solo. All on merrifield road. Felt great!!! 58:29.
Monday -- 5 miles a.m. in 31:47; felt really good. + 3M warm up + 10 x 400m in 69" w/ 1:30 rest + 3M cool down.
Splits are as follows: 75", 69", 68", 68", 69", 68",68", 67", 63", 63"
These splits are off of memory as I left the clock work to my pacing partner, Dan Kingsley. Dan ran the odd numbered repeats with me and kept clock. Overall felt great. Really wanted to run the last two hard.
Tuesday -- 9 miles a.m. w/ Matt Hansen on Merrifield Road. Definitely recovery. 5 miles in the afternoon. Middle 5k was 20:02, so decently paced. Felt good.
Wednesday -- 9 miles a.m. First 4 w/ Hannah, next 5 solo. Felt good, aside from right calf tightening up around 2 miles to go. 30 minutes tonight in the rain. Priming for tomorrow morning's turkey trot.
Thursday -- Houston Turkey Trot (13 miles total). 20 minutes warm up + a few strides in the chilly Texas weather! Then placed 2nd overall to Andrew Cook in the 5M Run through the Woods. It turned out to be a highly contested event with Andrew Cook, myself, Luis Armenteros, Adam Davis, Joe Amburn and others showing up for the event. Ran 24:51 which is close to 30 seconds faster than last year. I just mentally fell apart w/ 800m to go. I lead through probably 4.5 miles and then just watch Andrew run away from me. 4 mile cool down.
Friday -- 5 miles a.m. in Hull Texas in 33:43. Took the night off. Fatigued from travel.
Saturday -- 15 miles in the cold and wet and wind. Miserable.
6:48, 6:42, 6:34, 6:29, 6:21, 6:17, 6:31, 6:26, 6:27, 6:32, 6:36, 7:01, 6:55, 6:52, 6:31 = 1:39:08
The slow down around mile 12 had more to do with stomach problems than fatigue. I had to stop a few times and kept the watch running. My stomach imploded around that point and it was tough finishing.
Total miles -- 90 miles
Tuesday, November 13, 2007
i'm on vacation
So this week I am on vacation. I'm visiting my parents in Hull, Texas. I'm still running though; just slowly. I'll try to update as much as possible.
Sunday -- Took off because of travel. 4-5 hours of plane riding from Ohio to Dallas + 4-5 hours of driving from Dallas to Hull.
Monday -- 9 miles a.m. in 58:38 + 6 miles p.m. in 39:00. 15 miles total. All in Hull.
Tuesday -- 9 miles a.m. in 58:11 + 6 miles p.m. in 39:30. 15 miles total. All in Hull.
Wednesday -- 20' warm up (felt horrible) + 3k in 9:59 + 800m walk cool down.
splits: 1:16, 1:19, 1:19, 1:19, 1:19, 1:20, 1:21, :42...9:59...
Was suppose to also have 2 x 1500m in 4:40 (5' pace)...but had to stop the workout. My chest and stomach hurt really bad, and it was hot, and I just thought it would be better to survive than to die.
Got in 5 miles in the p.m. Felt horrible though. Stomach issues. 10 miles total for the day. All in Hull.
Thursday -- 14 miles w/ Steve Magness in Klein. 91:36 I believe. Felt much better than yesterday.
Friday -- 6 miles a.m. in 38:22. Felt really good. 9 miles p.m. w/ Dan on Merrifield Road. Aside from stomach issues, a pretty decent run. 15 miles total.
Saturday -- 10 miles total. 3 miles warm up (20:00) + 5 x 3:40 hard, 4' easy + 1M cool down.
Felt great. Ran 15k in 54:29 and the total 10 miles in 61:31. First good workout since the Half.
Total Miles -- 80 miles
Sunday -- Took off because of travel. 4-5 hours of plane riding from Ohio to Dallas + 4-5 hours of driving from Dallas to Hull.
Monday -- 9 miles a.m. in 58:38 + 6 miles p.m. in 39:00. 15 miles total. All in Hull.
Tuesday -- 9 miles a.m. in 58:11 + 6 miles p.m. in 39:30. 15 miles total. All in Hull.
Wednesday -- 20' warm up (felt horrible) + 3k in 9:59 + 800m walk cool down.
splits: 1:16, 1:19, 1:19, 1:19, 1:19, 1:20, 1:21, :42...9:59...
Was suppose to also have 2 x 1500m in 4:40 (5' pace)...but had to stop the workout. My chest and stomach hurt really bad, and it was hot, and I just thought it would be better to survive than to die.
Got in 5 miles in the p.m. Felt horrible though. Stomach issues. 10 miles total for the day. All in Hull.
Thursday -- 14 miles w/ Steve Magness in Klein. 91:36 I believe. Felt much better than yesterday.
Friday -- 6 miles a.m. in 38:22. Felt really good. 9 miles p.m. w/ Dan on Merrifield Road. Aside from stomach issues, a pretty decent run. 15 miles total.
Saturday -- 10 miles total. 3 miles warm up (20:00) + 5 x 3:40 hard, 4' easy + 1M cool down.
Felt great. Ran 15k in 54:29 and the total 10 miles in 61:31. First good workout since the Half.
Total Miles -- 80 miles
Sunday, November 4, 2007
All of us are done for...
I just have to say that we live in a beautiful world. Sometimes I'm not so sure, but on a weekend like I've just experienced, I'm sure of it. We had a great weekend in Missouri and I finished it off with a great run this morning around WRL at the Dallas Cross Country Club's Half Marathon. This week will be low on the intensity end which is needed. My body hurts at the moment. But it was worth it.
Sunday -- The Dallas Cross Country Club's Half Marathon. 10 minutes jog + strides and stretching. 69:27 for 5th place, 2nd overall American. Splits -- 5:25, 5:24, 5:18, 5:06, 5:03, 5:11, 5:09, 5:11, 5:20, 5:19, 5:25, 5:36, 5:28, :33...ran most of the first 10K or so w/ Koby Styles, I think he actually left me at 5.5 miles, but I can't remember. I do know that when we went through 5:06, and then 5:03 I was amazed. I didn't think we were rolling that fast. I let my mind falter, by thinking, "I can't keep this up..." thus the drop to 5:11, then back to 5:09 when I decided I was being a wimp...anyways, my calf muscles never felt good. But it is what it is, which is a 2 minute pr.
Monday -- So, my feet are in horrible condition, which would have been witnessed by anyone watching me limp around the office today. But I managed to get some second skin from the trainer and some pre-wrap and tape and went out for my shuffle with Dan the man Kingsley. Nice and easy; really nice and easy. Actually it wasn't nice, and it wasn't easy. It was a crawl and every muscle in my body ached. But I managed to get in 40 minutes of running, which I'm going to equate to a little over 5.5 miles. We'll call it 6 for rounding purposes, but know that it was not six.
Tuesday -- I'm really starting to come around. Tonight I got in 70 minutes w/ Dan on Merrifield and surrounding roads. Felt decent. Surely got in 10 as we were sub 7 minute pace for the first 7 miles before tacking on an extra 21 minutes or so. 10 miles total.
Wednesday -- 5 miles a.m. 35:38 so really slow...but I ran w/ the girls. Just needed to get in the miles. My left glute is tight...real tight. I have 9 miles tonight. I don't like cold weather. 60 minutes. Calling it 9. Might have been, who knows? Ran w/ Dan around Merrifield and surrounding areas.
Sunday -- The Dallas Cross Country Club's Half Marathon. 10 minutes jog + strides and stretching. 69:27 for 5th place, 2nd overall American. Splits -- 5:25, 5:24, 5:18, 5:06, 5:03, 5:11, 5:09, 5:11, 5:20, 5:19, 5:25, 5:36, 5:28, :33...ran most of the first 10K or so w/ Koby Styles, I think he actually left me at 5.5 miles, but I can't remember. I do know that when we went through 5:06, and then 5:03 I was amazed. I didn't think we were rolling that fast. I let my mind falter, by thinking, "I can't keep this up..." thus the drop to 5:11, then back to 5:09 when I decided I was being a wimp...anyways, my calf muscles never felt good. But it is what it is, which is a 2 minute pr.
Monday -- So, my feet are in horrible condition, which would have been witnessed by anyone watching me limp around the office today. But I managed to get some second skin from the trainer and some pre-wrap and tape and went out for my shuffle with Dan the man Kingsley. Nice and easy; really nice and easy. Actually it wasn't nice, and it wasn't easy. It was a crawl and every muscle in my body ached. But I managed to get in 40 minutes of running, which I'm going to equate to a little over 5.5 miles. We'll call it 6 for rounding purposes, but know that it was not six.
Tuesday -- I'm really starting to come around. Tonight I got in 70 minutes w/ Dan on Merrifield and surrounding roads. Felt decent. Surely got in 10 as we were sub 7 minute pace for the first 7 miles before tacking on an extra 21 minutes or so. 10 miles total.
Wednesday -- 5 miles a.m. 35:38 so really slow...but I ran w/ the girls. Just needed to get in the miles. My left glute is tight...real tight. I have 9 miles tonight. I don't like cold weather. 60 minutes. Calling it 9. Might have been, who knows? Ran w/ Dan around Merrifield and surrounding areas.
Thursday -- 14 miles p.m. in Xenia, Ohio and surrounding areas. 91:34 or so. Ran the first 3 miles in 21:20 w/ Hannah and then added on 11 miles in 70:14...felt horrible. Had to stop and stretch several times within the last 33 minutes of running. Got it done though. Miles in the bank.
Friday -- Vacation (aka NCCAA Cross Country Nationals). Off.
Saturday -- Vacation (aka NCCAA Cross Country Nationals). Off.
Decided to take the rest of the weekend off and start back up on Sunday. I know that I probably won't stick to this, but I need to. I'm digging a whole with these blisters. I keep letting them heal, and then re-open them with another long run. So I'm going to see if they won't heal completely with a few days rest. I will get back onto the schedule on Sunday. I won't lose any fitness in two days. I just have to believe that.
Friday, November 2, 2007
collide -- aka pure randomness
Me at Em's decorating eggs for Easter.
Personal Art Work -- Shame.
The boys -- Garrett, Prodigious, Me.
Personal art work -- all your love.
2007 Heartland Conference Champions
Monday, October 29, 2007
Half Marathon Week
This is a particularly big week for me as my college team has the NCAA South Central Regional Championships, and I've got the Dallas White Rock Lake Half Marathon. I would have wanted to be in much better shape for this race, but i am what I am and will race as hard as I can off of my current fitness level.
Sunday -- 13.25 miles total -- 79:59; 6:02 pace. 3 miles warm up + 2 x 2 miles w/ 5 minutes recovery + 1M recovery jog (7:01) + 4 x 600m in 1:40 w/ 1:40 recovery + 3 miles cool down.
2 x 2 miles -- 10:24, 10:14
600m -- 1:41, 1:43, 1:43, 1:42
Felt really good.
Monday -- 6 miles a.m. in 43:33 on treadmill. Nice and easy. 9 miles w/ Dan this afternoon on Merrifield in 62:47...nice and relaxed...perfect day for an easy run. 15 miles total.
Tuesday -- 9 miles a.m. w/ Hannah and Garrett around Mountain View. Progressed through the run well. Faster than I wanted to go, but was trying to keep pace with those two. 60:08. 6 miles p.m. tonight w/ Dan. Nice and easy on merrifield. 15 miles total.
Wednesday -- 5 miles a.m. w/ Hannah on merrifield. She's becoming my morning run partner because she runs right at 6:45-55 pace and that's perfect for my a.m. runs. Tonight I've got 4 x 1600m in 4:36 w/ 3' recovery. Had a 2 hour nap this afternoon which is odd, because I never get those...2M recovery around Jackson Middle School, 4 x 1600m w/ 3' rest in between, then 2M cool down on the football field.
Splits are as follows:
4:38, 4:36, 4:37, 4:39
*Really successful workout. First time this cycle that I had good weather on the track. I'm pumped. I definitely think it's the running easier that is letting me hit these workouts. Sunday was a good one and now today was too.
Thursday -- 6 miles a.m. 43:00 nice and easy. 60 minutes very easy...calling it 9 miles...not sure it was though. Calves are really sore.
Sunday -- 13.25 miles total -- 79:59; 6:02 pace. 3 miles warm up + 2 x 2 miles w/ 5 minutes recovery + 1M recovery jog (7:01) + 4 x 600m in 1:40 w/ 1:40 recovery + 3 miles cool down.
2 x 2 miles -- 10:24, 10:14
600m -- 1:41, 1:43, 1:43, 1:42
Felt really good.
Monday -- 6 miles a.m. in 43:33 on treadmill. Nice and easy. 9 miles w/ Dan this afternoon on Merrifield in 62:47...nice and relaxed...perfect day for an easy run. 15 miles total.
Tuesday -- 9 miles a.m. w/ Hannah and Garrett around Mountain View. Progressed through the run well. Faster than I wanted to go, but was trying to keep pace with those two. 60:08. 6 miles p.m. tonight w/ Dan. Nice and easy on merrifield. 15 miles total.
Wednesday -- 5 miles a.m. w/ Hannah on merrifield. She's becoming my morning run partner because she runs right at 6:45-55 pace and that's perfect for my a.m. runs. Tonight I've got 4 x 1600m in 4:36 w/ 3' recovery. Had a 2 hour nap this afternoon which is odd, because I never get those...2M recovery around Jackson Middle School, 4 x 1600m w/ 3' rest in between, then 2M cool down on the football field.
Splits are as follows:
4:38, 4:36, 4:37, 4:39
*Really successful workout. First time this cycle that I had good weather on the track. I'm pumped. I definitely think it's the running easier that is letting me hit these workouts. Sunday was a good one and now today was too.
Thursday -- 6 miles a.m. 43:00 nice and easy. 60 minutes very easy...calling it 9 miles...not sure it was though. Calves are really sore.
Friday -- 60 minutes extremely easy. Was very sore, especially in the calf region. Made it through the run, which makes me happy. What doesn't is the half on Sunday and my lost voice and sore calves today.
Saturday -- 37 minutes...finally felt good, aside from the pasta resting in my stomach. Took care of the run though...just have to get to the half tomorrow.
Total Mileage -- Should have 86 miles for the week, depending on tomorrow morning's run. It's a low week, but I've got a hard long run Sunday (aka The Dallas Half Marathon).
Wednesday, October 24, 2007
Men's Olympic Trials Marathon
PREDICTION
Top 10 Overall
1. Alan Culpepper
2. Ryan Hall
3. Abdi Abdirahman
4. Khalid Khannouchi
5. Peter Gilmore
6. Brian Sell
7. Dathan Ritzenhein
8. Trent Briney
9. James Carney
10. Jason Lehmekuhle
*Yes, I know I left out Meb, the returning silver medalist from the 2004 Athens games, but that is because I do not expect Meb to finish if he races. I predict Culpepper will run the smartest race of the group, chasing down Hall and Abdi who will break the race open around mile 22. Khalid will be with Hall and Abdi, as will Sell, but the two will not be able to maintain the torrid pace that Hall set. Culpepper will reel in the two leaders with 2 miles to go and hold both off for the victory. Gilmore will run a smart race and will finish just ahead of Sell who begins running backwards (not literally) with about 800m to go. Ritz is never a player after the half.
Top 10 Overall
1. Alan Culpepper
2. Ryan Hall
3. Abdi Abdirahman
4. Khalid Khannouchi
5. Peter Gilmore
6. Brian Sell
7. Dathan Ritzenhein
8. Trent Briney
9. James Carney
10. Jason Lehmekuhle
*Yes, I know I left out Meb, the returning silver medalist from the 2004 Athens games, but that is because I do not expect Meb to finish if he races. I predict Culpepper will run the smartest race of the group, chasing down Hall and Abdi who will break the race open around mile 22. Khalid will be with Hall and Abdi, as will Sell, but the two will not be able to maintain the torrid pace that Hall set. Culpepper will reel in the two leaders with 2 miles to go and hold both off for the victory. Gilmore will run a smart race and will finish just ahead of Sell who begins running backwards (not literally) with about 800m to go. Ritz is never a player after the half.
Sunday, October 21, 2007
don't panic
I've used this title so many times before. This time, I really mean it. I'm not going to panic. I'm a talented runner who has put in the work. My college guys proved to me yesterday that it is possible to race hard.
Sunday -- 4 miles a.m. easy w/ Hannah around San Antonio. 9 miles total w/ 4 miles tempo...5:33, 5:13, 5:30, 5:06...21:23 for the effort...not what i was looking for. Still can't control myself very well.
Monday -- 7 miles a.m. w/ Hannah in very cold and wet conditions. Nasty! 9 miles won Merrifield Road. First 6 w/ Dan in 41:50, next 3 solo total of 61:09...windy and cold. Old man winter is definitely here.
Tuesday -- 6 miles on the treadmill. 40:00...9 miles tonight easy on the treadmill...6:40 pace...60 minutes even. People keep asking me why am I on the treadmill. I just wanted to get off of merrifield for a few days, no other reason. I don't like the cold...
Wednesday -- 6 miles a.m. in 42:45 on merrifield road w/ Hannah (she actually left me with about a mile to go)...taking tonight off...too much stress...stomach is in shambles...opted for a good meal and a good night of rest and relaxation.
Thursday -- 6 in the morning with the team. Running the 3rd mile hard, just to do it with the guys, and then doing 4x300m strides. Warmed up for 2 miles before dropping a 4:46 effort on the 3rd, then relaxed for 3 miles w/ the group (ash alford, rachel, matt, etc.)...didn't do the 300's as I needed to get to a District XC Meet. 9 miles this afternoon. The first 6 w/ Dan, the next 3 solo. 61:17 for a nice an easy jaunt up and down merrifield road.
Friday -- 14 miles nice and smooth in 89:28...
Saturday -- 6 miles shakeout with Tabbitha. 9 miles p.m. first 6 miles w/ Hannah, last 3 solo...all on merrifield. Conditions were perfect!
Total Miles -- 95 miles!!!
Sunday -- 4 miles a.m. easy w/ Hannah around San Antonio. 9 miles total w/ 4 miles tempo...5:33, 5:13, 5:30, 5:06...21:23 for the effort...not what i was looking for. Still can't control myself very well.
Monday -- 7 miles a.m. w/ Hannah in very cold and wet conditions. Nasty! 9 miles won Merrifield Road. First 6 w/ Dan in 41:50, next 3 solo total of 61:09...windy and cold. Old man winter is definitely here.
Tuesday -- 6 miles on the treadmill. 40:00...9 miles tonight easy on the treadmill...6:40 pace...60 minutes even. People keep asking me why am I on the treadmill. I just wanted to get off of merrifield for a few days, no other reason. I don't like the cold...
Wednesday -- 6 miles a.m. in 42:45 on merrifield road w/ Hannah (she actually left me with about a mile to go)...taking tonight off...too much stress...stomach is in shambles...opted for a good meal and a good night of rest and relaxation.
Thursday -- 6 in the morning with the team. Running the 3rd mile hard, just to do it with the guys, and then doing 4x300m strides. Warmed up for 2 miles before dropping a 4:46 effort on the 3rd, then relaxed for 3 miles w/ the group (ash alford, rachel, matt, etc.)...didn't do the 300's as I needed to get to a District XC Meet. 9 miles this afternoon. The first 6 w/ Dan, the next 3 solo. 61:17 for a nice an easy jaunt up and down merrifield road.
Friday -- 14 miles nice and smooth in 89:28...
Saturday -- 6 miles shakeout with Tabbitha. 9 miles p.m. first 6 miles w/ Hannah, last 3 solo...all on merrifield. Conditions were perfect!
Total Miles -- 95 miles!!!
Sunday, October 14, 2007
black and blue
I was waiting a long time for this huge breakout race. I'd like to forget about it. Time to get back to business.
Sunday -- 12 miles aroundWhiterock Lake
Monday -- 6 miles a.m. 38:56 (first 2.5 w/ Hannah, last 3.5 solo)...felt okay. Stomach was a bit shaky. That happens when you eat yogurt after 9 p.m. and run at 6 a.m. 9 miles p.m. 56:14...first 5 w/ Dan, next 4 solo...on merrfield road, little faster than i wanted, but i'll take it.
Tuesday -- 6 miles a.m. 40:00 solo on merrifield. wanted to run no faster than 6:40's and ended up averaging 6:40's. so all in all good run. Ran in pants for the first time since it was a little chilly. 9 miles p.m. 57:58...first 5 w/ Dan, next 4 solo...all on Merrifield Road. Felt much more controlled than in the past. Maybe because it was.
Wednesday -- 14 miles total. 6 miles tempo in 5:15 pace, failed. Managed 33:28 for 6 miles. About 5:34-35 pace. Felt horrible. 14 miles total...just over 90 minutes of running.
Thursday -- 5 miles easy w/ the long distance guys...33:38...9 miles this afternoon on Merrifielld. First 5 w/ Dan, next 4 solo...64:33...very relaxed...very easy.
Friday -- 14 miles on the treadmill...nice and relaxed...felt good...real good.
Saturday -- 10 miles a.m. around San Antonio...another relaxed run. Got it in. 5 miles at the State School in San Antonio during the Heartland Conf. Championships.
Total -- 99 miles...nice week. 1 bad workout. Several enjoyable runs.
Sunday -- 12 miles around
Monday -- 6 miles a.m. 38:56 (first 2.5 w/ Hannah, last 3.5 solo)...felt okay. Stomach was a bit shaky. That happens when you eat yogurt after 9 p.m. and run at 6 a.m. 9 miles p.m. 56:14...first 5 w/ Dan, next 4 solo...on merrfield road, little faster than i wanted, but i'll take it.
Tuesday -- 6 miles a.m. 40:00 solo on merrifield. wanted to run no faster than 6:40's and ended up averaging 6:40's. so all in all good run. Ran in pants for the first time since it was a little chilly. 9 miles p.m. 57:58...first 5 w/ Dan, next 4 solo...all on Merrifield Road. Felt much more controlled than in the past. Maybe because it was.
Wednesday -- 14 miles total. 6 miles tempo in 5:15 pace, failed. Managed 33:28 for 6 miles. About 5:34-35 pace. Felt horrible. 14 miles total...just over 90 minutes of running.
Thursday -- 5 miles easy w/ the long distance guys...33:38...9 miles this afternoon on Merrifielld. First 5 w/ Dan, next 4 solo...64:33...very relaxed...very easy.
Friday -- 14 miles on the treadmill...nice and relaxed...felt good...real good.
Saturday -- 10 miles a.m. around San Antonio...another relaxed run. Got it in. 5 miles at the State School in San Antonio during the Heartland Conf. Championships.
Total -- 99 miles...nice week. 1 bad workout. Several enjoyable runs.
Sunday, October 7, 2007
my grace is gone
Last week was very solid. 95 miles with two days cut short due to travel and work. Not bad getting in the mileage. I'm going into this week with the Chile Pepper. I'm pumped because this has been my favorite cross country course through out my post collegiate days. Hopefully another successful run in Fayetteville is in store.
Sunday -- 12 miles around WRL w/ Matt Hansen. Nice effort, running 78:18 for the total...which is a little more than 12 miles. Really humid, but felt good.
Monday -- 5 miles tempo at 5:25 pace in the a.m. + 45' fartlek p.m. (7 miles steady)...so for the tempo this morning I laced up my new Nike XC Streak racing flats (which will be debuting in Arkansas on Saturday...) and took out to the tempo course. My goal was of course to run 5:25 pace, but not really extend it much past that. In the past I get too involved and really begin to hammer and I did not want that to be the case today. 1M warm up in 8 minutes (felt horrible) + 5M tempo + 1M cool down for 7 miles total.
5:30, 5:26, 5:17, 5:09, 5:11...for 26:35...too fast. 6 miles in 39:49 w/ Dan on Merrifield. Had some major stomach problems on the last mile. Took care of business afterwards though.
Tuesday -- 4 miles a.m. + 1600m in 4:36 + 5 miles steady + 1600m in 4:36 p.m. Gabe said I could cut down my easy runs to 4 instead of 6 or 7. So that was the plan this morning, but my achilles felt like it was going to explode, so I just did 20 minutes on the flat ground that is Mountain View College, then rolled it with the foam roller and am now engaging in an all out assault of ice and massage. So tonight I had scheduled 1M in 4:36, 5M steady, 1M in 4:36...so I had to run on our grass track. Not that big of a deal, considering we had the wheel and could measure it out. I felt great during the warm up and it was finally not hot...anyways, I ran the first mile in 4:42 which was really disappointing...then the 5M steady w/ Dan, and then the last mile in 4:41...I really don't like not hitting splits...or paces...but I'm taking this as a step in the right direction. I finished faster than I started and more comfortably.
Wednesday -- 5 miles easy this morning w/ Hannah and Garrett. 33:39 (I erased before I could really remember it)...we finished the last 2M in 6:29, 6:03...read this quote on Mario's blog this morning...sort of encompasses the attitude I've been needing...
"I don't really get nervous about races anymore or performing a physical test...I've put so much work into training that not performing is not an issue." - E-mail this afternoon from Brockton Bad Boy James Campbell, the most hardcore motherfucker I know. 5 miles in the p.m. w/ Dan on Merrifield Road in 34:38...7:36, 7:03, 6:53, 6:34, 6:30...nice and easy did it.
Thursday -- 4 miles a.m. + 1200m in 3:27 + 5 miles steady + 5 x 300m cut downs p.m. 4 miles this morning on Merrifield Road in 26:06...7:14, 6:39, 6:14, 5:58...I feel like I'm learning patience w/ these morning runs...just not sure if now is the time to get patient?
Nice workout this afternoon running 1200m in 3:27 on the nose (68,70,69) and then 5 miles in 30:53, then 5x300m cut-downs. I'm ready for Chile Pepper.
Friday -- 20-30 minutes a.m. + 20-30 minutes p.m. 20 minutes this morning on Merrifield Road. Iced achilles afterwards. Leaving for Fayetteville in 2 hours. 20 minute shakeout on the course.
Saturday -- Chile Pepper Invite 10k -- DNF
Sunday -- 12 miles around WRL w/ Matt Hansen. Nice effort, running 78:18 for the total...which is a little more than 12 miles. Really humid, but felt good.
Monday -- 5 miles tempo at 5:25 pace in the a.m. + 45' fartlek p.m. (7 miles steady)...so for the tempo this morning I laced up my new Nike XC Streak racing flats (which will be debuting in Arkansas on Saturday...) and took out to the tempo course. My goal was of course to run 5:25 pace, but not really extend it much past that. In the past I get too involved and really begin to hammer and I did not want that to be the case today. 1M warm up in 8 minutes (felt horrible) + 5M tempo + 1M cool down for 7 miles total.
5:30, 5:26, 5:17, 5:09, 5:11...for 26:35...too fast. 6 miles in 39:49 w/ Dan on Merrifield. Had some major stomach problems on the last mile. Took care of business afterwards though.
Tuesday -- 4 miles a.m. + 1600m in 4:36 + 5 miles steady + 1600m in 4:36 p.m. Gabe said I could cut down my easy runs to 4 instead of 6 or 7. So that was the plan this morning, but my achilles felt like it was going to explode, so I just did 20 minutes on the flat ground that is Mountain View College, then rolled it with the foam roller and am now engaging in an all out assault of ice and massage. So tonight I had scheduled 1M in 4:36, 5M steady, 1M in 4:36...so I had to run on our grass track. Not that big of a deal, considering we had the wheel and could measure it out. I felt great during the warm up and it was finally not hot...anyways, I ran the first mile in 4:42 which was really disappointing...then the 5M steady w/ Dan, and then the last mile in 4:41...I really don't like not hitting splits...or paces...but I'm taking this as a step in the right direction. I finished faster than I started and more comfortably.
Wednesday -- 5 miles easy this morning w/ Hannah and Garrett. 33:39 (I erased before I could really remember it)...we finished the last 2M in 6:29, 6:03...read this quote on Mario's blog this morning...sort of encompasses the attitude I've been needing...
"I don't really get nervous about races anymore or performing a physical test...I've put so much work into training that not performing is not an issue." - E-mail this afternoon from Brockton Bad Boy James Campbell, the most hardcore motherfucker I know. 5 miles in the p.m. w/ Dan on Merrifield Road in 34:38...7:36, 7:03, 6:53, 6:34, 6:30...nice and easy did it.
Thursday -- 4 miles a.m. + 1200m in 3:27 + 5 miles steady + 5 x 300m cut downs p.m. 4 miles this morning on Merrifield Road in 26:06...7:14, 6:39, 6:14, 5:58...I feel like I'm learning patience w/ these morning runs...just not sure if now is the time to get patient?
Nice workout this afternoon running 1200m in 3:27 on the nose (68,70,69) and then 5 miles in 30:53, then 5x300m cut-downs. I'm ready for Chile Pepper.
Friday -- 20-30 minutes a.m. + 20-30 minutes p.m. 20 minutes this morning on Merrifield Road. Iced achilles afterwards. Leaving for Fayetteville in 2 hours. 20 minute shakeout on the course.
Saturday -- Chile Pepper Invite 10k -- DNF
Saturday, September 29, 2007
Delicate
I have to start by saying a huge congrats to my coach/mentor Gabe Rodriguez for his 23:58 performance at the Auburn 8k Invite this morning and his 4th place finish. It motivates me to dig harder in races and to really learn how to go to the well when you have to.
Aside from that, I'm really disappointed in myself for these past few weeks of training. Where am I heading? I'm running hard, but I'm not achieving much. This last week I had 95 miles scheduled and ended up with 89, which is okay, but there were times when I would never miss a run. Technically, I didn't miss a run...I was actually playing it safe one day and not running on extremely tight hamstrings...but I just don't want to be so conservative that I begin to compromise working hard. Also, I had to bail on my 10 mile steady run Friday morning because of fatigue. I got in the miles, but very slowly.
On tab for this week is as follows:
Sunday -- 15 miles comfortable. Nice run w/ Matt around WRL. Probably a little faster than we would have liked, but felt good in doing so. 94:38.
Monday -- 4 miles tempo (5:10 pace) a.m. + 1600m in 4:48, jog 400m, 2 x 1200m in 3:27, jog 400m, 3 x 800m in 2:12, jog 400m, 4 x 400m cut downs, jog 200m...One of the hardest days of running in my life and now nearly 24 hours later I am still paying the price. Morning tempo went great -- 5:00, 5:05, 5;08, 5:09 for 20:23 total...Afternoon workout, not as well...4:45, 3:31, 3:36, 2:22, 2:22, 2:20, 69, 66, 66, 65...got in 16 miles for the day.
Tuesday -- 7 miles a.m. + 40' fartlek p.m. (6 miles steady)...8 miles this morning. really slow in 54:36...about to attempt 6 more slowly...6 miles in 39:01...nice and easy...felt tired.
Wednesday -- 6 miles a.m. + 10 miles p.m. 6 miles in 41:03...wow...8:06 for the first mile. Came down slowly after that. Wasn't sure I was going to be able to finish this one but did!!! So I did the hills tonight. Wow. What a workout. Not sure what to think about this at all. I'm a little confident in it, but who knows? Best hill session to date though.
14:30 (2 miles warm up) + 9 x 300m hills + 27:29 (cool down) for 69:05 total or 10 miles...
1:18, 1:19, 1:19, 1:15, 1:13, 1:14, 1:11, 1:09, 1:07...
Thursday -- 7 miles a.m. + 9 x 300m hills p.m. 6 miles in 39:57...nice morning run. 10 miles at WRL through the gnats and dark in 64:01...not a bad effort at all. Probably faster than it needed to be, but I had to get out of all the bugs...
Friday -- 10 miles easy around WRL w/ Matt and Cory and Katie in 66:39...felt horrible. Not recovered from last night.
Saturday -- So. 6 miles in the p.m. w/ Matt Hansen at recovery pace. Tough day of travel and recruiting. Got it in.
Total Miles -- 95 miles
Aside from that, I'm really disappointed in myself for these past few weeks of training. Where am I heading? I'm running hard, but I'm not achieving much. This last week I had 95 miles scheduled and ended up with 89, which is okay, but there were times when I would never miss a run. Technically, I didn't miss a run...I was actually playing it safe one day and not running on extremely tight hamstrings...but I just don't want to be so conservative that I begin to compromise working hard. Also, I had to bail on my 10 mile steady run Friday morning because of fatigue. I got in the miles, but very slowly.
On tab for this week is as follows:
Sunday -- 15 miles comfortable. Nice run w/ Matt around WRL. Probably a little faster than we would have liked, but felt good in doing so. 94:38.
Monday -- 4 miles tempo (5:10 pace) a.m. + 1600m in 4:48, jog 400m, 2 x 1200m in 3:27, jog 400m, 3 x 800m in 2:12, jog 400m, 4 x 400m cut downs, jog 200m...One of the hardest days of running in my life and now nearly 24 hours later I am still paying the price. Morning tempo went great -- 5:00, 5:05, 5;08, 5:09 for 20:23 total...Afternoon workout, not as well...4:45, 3:31, 3:36, 2:22, 2:22, 2:20, 69, 66, 66, 65...got in 16 miles for the day.
Tuesday -- 7 miles a.m. + 40' fartlek p.m. (6 miles steady)...8 miles this morning. really slow in 54:36...about to attempt 6 more slowly...6 miles in 39:01...nice and easy...felt tired.
Wednesday -- 6 miles a.m. + 10 miles p.m. 6 miles in 41:03...wow...8:06 for the first mile. Came down slowly after that. Wasn't sure I was going to be able to finish this one but did!!! So I did the hills tonight. Wow. What a workout. Not sure what to think about this at all. I'm a little confident in it, but who knows? Best hill session to date though.
14:30 (2 miles warm up) + 9 x 300m hills + 27:29 (cool down) for 69:05 total or 10 miles...
1:18, 1:19, 1:19, 1:15, 1:13, 1:14, 1:11, 1:09, 1:07...
Thursday -- 7 miles a.m. + 9 x 300m hills p.m. 6 miles in 39:57...nice morning run. 10 miles at WRL through the gnats and dark in 64:01...not a bad effort at all. Probably faster than it needed to be, but I had to get out of all the bugs...
Friday -- 10 miles easy around WRL w/ Matt and Cory and Katie in 66:39...felt horrible. Not recovered from last night.
Saturday -- So. 6 miles in the p.m. w/ Matt Hansen at recovery pace. Tough day of travel and recruiting. Got it in.
Total Miles -- 95 miles
Sunday, September 23, 2007
It's not about happenstance...
Happenstance -- Accident, coincidence, fluke, chance...
So last week just makes me angry and makes me motivated to be a better runner. Eventually, I can't keep thinking/saying, "it's going to happen..." I'm doing the same, if not harder training than a lot of people who are either running faster than me, or just as fast. I can't keep saying "I'm training for the Olympic Trials," if I'm not making the commitment, or if I'm not making the jump to that level. This weekend was a good reminder of what needs to be done.
Sunday -- 15 miles at WRL in 1:35.22 w/ Matt Hansen. We ran the first 10 miles in 63:27 and then actually felt really good for the remainder of the run. Nice day out on the lake; took care of business.
Monday -- 7 miles a.m. + 2M w/up + 3 x (1200-800-400) @ 72" pace w/ 90" recovery + 4 miles easy p.m. So attacked this workout this morning on the grass track/soccer field at Dallas Baptist University. I wanted to spike it up and stay controlled. I did both. I set out a course in which I hoped would take 3 laps for the 12, 2 for the 8, and 1 for the 4...luckily it was right on and while I have no clue the distance that I ran, the workout was controlled and faster on the back half. Hamstrings were sore/tight from the race on Saturday, but had a strong workout. Set 1 -- 3:39, 2:23, 1:14; Set 2 -- 3:36, 2:24, 1:16; Set 3 -- 3:33, 2:23, 1:14...16 minutes warm up w/ 4 miles cool down. Not getting in the 7 miles tonight because of a sore/tight hamstring (right leg)...going to hope for the best.
Tuesday -- 7 miles a.m. + 40' fartlek in the p.m. (6 miles steady). Got in 9+ this morning and felt really good. Ran 59:04 around the longer loop at WRL. Felt good to get out and get a run in. Took yesterday afternoon off and felt better for it. Hopefully getting in 6-8M tonight. 6 miles steady this afternoon. Felt great...thought it was going to be hot, but just clicked off the miles in a progression style manner and didn't get too deep in doing so...stayed under-control...really. Splits: 6:18, 6:06, 6:00, 5:42, 5:32, 5:24...
Wednesday -- 6 miles a.m. + 2M w/up + 9 x 300m uphill (3-easy, 3-medium, 3-hard) + 2-3M c/down p.m. 6 miles this morning after the team's workout. Haven't really gotten accustom to running so late in the morning. I mean, I've been doing it all season, but it's just something that I'm not use to yet. 36:53 for the run...not bad. Great hill workout last night. Much better than last week and last week was a great "feeling" workout. This time even more in control...2M warm up in 14:04 + 9 x 300m hill (3-easy, 3-medium, 3-hard) + 4+ Miles cool down...splits: 1:18, 1:21, 1:22, 1:18, 1:14, 1:14, 1:10, 1:09, 1:08...for a grand total of 67:42...at least 10 miles worth of work...
Thursday -- 7 miles a.m. + 7 miles p.m. 8 miles very easy with Matt and Kurt this morning. Actually ran the first 4 w/ Hannah...nonetheless we got in the time/mileage...55:19 for the total. 7 miles in 43:46...felt good. Nice afternoon...a little warm, but merri was shaded.
Friday -- Spoke w/ Gabe and decided to just do 10 miles steady. I wanted to do 10 miles hard. I just want to say I got the workout in; 63:22. 5 miles shakeout on the course. Really felt horrible in my hips. Don't know what's going on. Taking tomorrow easy.
Saturday -- 2 miles shakeout at the Oklahoma State Jamboree Course. Having some problems in the hips...hopefully a recovery day today will ease all that ails.
Total Miles -- 89 miles.
This fall will be an exciting time. I'm looking forward to making a return to cross country and racing alongside my teammates at Mayor's Cup, New England's and Club Nationals. I'm looking forward to stringing together consistent weeks of training and building toward the future, using the next few months as a stepping stone to Boston in the spring, Chicago next fall and the Olympic Trials four years from now. Mostly, however, I'm looking forward to staying healthy, working toward my goals and enjoying the process of seeing just how good I can really be. -- Mario's blog...
So last week just makes me angry and makes me motivated to be a better runner. Eventually, I can't keep thinking/saying, "it's going to happen..." I'm doing the same, if not harder training than a lot of people who are either running faster than me, or just as fast. I can't keep saying "I'm training for the Olympic Trials," if I'm not making the commitment, or if I'm not making the jump to that level. This weekend was a good reminder of what needs to be done.
Sunday -- 15 miles at WRL in 1:35.22 w/ Matt Hansen. We ran the first 10 miles in 63:27 and then actually felt really good for the remainder of the run. Nice day out on the lake; took care of business.
Monday -- 7 miles a.m. + 2M w/up + 3 x (1200-800-400) @ 72" pace w/ 90" recovery + 4 miles easy p.m. So attacked this workout this morning on the grass track/soccer field at Dallas Baptist University. I wanted to spike it up and stay controlled. I did both. I set out a course in which I hoped would take 3 laps for the 12, 2 for the 8, and 1 for the 4...luckily it was right on and while I have no clue the distance that I ran, the workout was controlled and faster on the back half. Hamstrings were sore/tight from the race on Saturday, but had a strong workout. Set 1 -- 3:39, 2:23, 1:14; Set 2 -- 3:36, 2:24, 1:16; Set 3 -- 3:33, 2:23, 1:14...16 minutes warm up w/ 4 miles cool down. Not getting in the 7 miles tonight because of a sore/tight hamstring (right leg)...going to hope for the best.
Tuesday -- 7 miles a.m. + 40' fartlek in the p.m. (6 miles steady). Got in 9+ this morning and felt really good. Ran 59:04 around the longer loop at WRL. Felt good to get out and get a run in. Took yesterday afternoon off and felt better for it. Hopefully getting in 6-8M tonight. 6 miles steady this afternoon. Felt great...thought it was going to be hot, but just clicked off the miles in a progression style manner and didn't get too deep in doing so...stayed under-control...really. Splits: 6:18, 6:06, 6:00, 5:42, 5:32, 5:24...
Wednesday -- 6 miles a.m. + 2M w/up + 9 x 300m uphill (3-easy, 3-medium, 3-hard) + 2-3M c/down p.m. 6 miles this morning after the team's workout. Haven't really gotten accustom to running so late in the morning. I mean, I've been doing it all season, but it's just something that I'm not use to yet. 36:53 for the run...not bad. Great hill workout last night. Much better than last week and last week was a great "feeling" workout. This time even more in control...2M warm up in 14:04 + 9 x 300m hill (3-easy, 3-medium, 3-hard) + 4+ Miles cool down...splits: 1:18, 1:21, 1:22, 1:18, 1:14, 1:14, 1:10, 1:09, 1:08...for a grand total of 67:42...at least 10 miles worth of work...
Thursday -- 7 miles a.m. + 7 miles p.m. 8 miles very easy with Matt and Kurt this morning. Actually ran the first 4 w/ Hannah...nonetheless we got in the time/mileage...55:19 for the total. 7 miles in 43:46...felt good. Nice afternoon...a little warm, but merri was shaded.
Friday -- Spoke w/ Gabe and decided to just do 10 miles steady. I wanted to do 10 miles hard. I just want to say I got the workout in; 63:22. 5 miles shakeout on the course. Really felt horrible in my hips. Don't know what's going on. Taking tomorrow easy.
Saturday -- 2 miles shakeout at the Oklahoma State Jamboree Course. Having some problems in the hips...hopefully a recovery day today will ease all that ails.
Total Miles -- 89 miles.
This fall will be an exciting time. I'm looking forward to making a return to cross country and racing alongside my teammates at Mayor's Cup, New England's and Club Nationals. I'm looking forward to stringing together consistent weeks of training and building toward the future, using the next few months as a stepping stone to Boston in the spring, Chicago next fall and the Olympic Trials four years from now. Mostly, however, I'm looking forward to staying healthy, working toward my goals and enjoying the process of seeing just how good I can really be. -- Mario's blog...
Thursday, September 13, 2007
It's all in my head...
Prepping for race week...getting nervous. Not nervous about the competition, but nervous about seeing where I am fitness wise...and though I'm not suppose to be comparing myself to last year, I'm human and cannot help but to do so...I felt fast last year, this year I feel strong, but extremely flat???
Sunday -- 15 miles easy a.m. Ran really comfortable this morning, but not slow. Did a little of 95 minutes with a really strong last 30 minutes or so. Nice day out on the lake.
Monday -- 4-7 miles easy a.m. + 10 miles alternating 5:10, 6:10 pace p.m. 6 miles this morning because I was strapped for time, but felt great. Wanted 7 and you're probably thinking, "why not just one more mile..." Well because I had to get breakfast before the recruits were to show up. Anyways, 6:10 pace = 37 minutes for 6 miles...6:52, 6:21, 6:08, 6:02, 5:46, 5:48...
Tuesday -- 4-7 miles a.m. + 4-7 miles p.m. 7.5 miles this morning at Joe Pool Lake Dam. It was funny to hear Prodigious and Garrett with all of their "dam" jokes...interesting. Just ran for 50 minutes to make sure I got in 7.5. It was slow and easy. Nice. Got in 6.5 tonight before Katie's workout. Felt relaxed.
Wednesday -- 4-7 miles a.m. + 9 x 300m uphill p.m. 7 miles w/ Garrett this morning on Merrifield. 45:24..7:07, 6:31, 6:29, 6:38, 6:16, 6:10, 6:10...14:12 for 2.25 miles warm up + 9 x 300m uphill (3 easy-3 medium-3 hard) :: 1:20, 1:23, 1:22, 1:17, 1:16, 1:15, 1:11, 1:12, 1:09 + 14:38 cool down for 2.5 miles...55:51 total for 8+ miles...Awesome workout. Felt relaxed on the first 7 and then really began to "work" on the last two. Good sensations!
Thursday -- 20-30' easy a.m. + 20-30' easy p.m. 4.5 miles this morning in 28:09...felt okay. Just getting the legs moving. 4 miles w/ Garrett in 25:29...didn't feel great, but it was hot out.
Friday -- 30' easy a.m. + Travel p.m. 4 miles this morning easy effort in 26:25...going for another jog this afternoon. Race day is tomorrow! 4 miles easy in 25:12...just priming for tomorrow. Need to leave now!
Saturday -- Texas A&M XC Invitational 8k. So? Not sure what to say about this one? 15th overall, 1st unattached runner, 25:20 for the season opener. I suppose if this was 2006 I'd be pretty happy. After all, exactly a year ago (on a different course) I ran 26:10ish for 8k. But that isn't the point. This is the year I am going to make the jump to the next level. How to do that? I'm training hard. I'm running the mileage. I have to be tough. In races, you have to commit to hard running, red-lining, and going to the well, even when it's just for 3-5 more places and 10-15 more seconds. You have to be able to commit to that. I did not. This isn't about grades...it's about effort, so in grading my effort, C...I'll get back to work and be ready for Chile Pepper.
Looking for 85 miles during the week...we'll see. I know you can't really guess on a time for a course you've never run before, but 25 minutes or faster is the goal. 25:00 or faster, not 25:01 or faster. I can do that. How? Just do it.
Sunday -- 15 miles easy a.m. Ran really comfortable this morning, but not slow. Did a little of 95 minutes with a really strong last 30 minutes or so. Nice day out on the lake.
Monday -- 4-7 miles easy a.m. + 10 miles alternating 5:10, 6:10 pace p.m. 6 miles this morning because I was strapped for time, but felt great. Wanted 7 and you're probably thinking, "why not just one more mile..." Well because I had to get breakfast before the recruits were to show up. Anyways, 6:10 pace = 37 minutes for 6 miles...6:52, 6:21, 6:08, 6:02, 5:46, 5:48...
Tuesday -- 4-7 miles a.m. + 4-7 miles p.m. 7.5 miles this morning at Joe Pool Lake Dam. It was funny to hear Prodigious and Garrett with all of their "dam" jokes...interesting. Just ran for 50 minutes to make sure I got in 7.5. It was slow and easy. Nice. Got in 6.5 tonight before Katie's workout. Felt relaxed.
Wednesday -- 4-7 miles a.m. + 9 x 300m uphill p.m. 7 miles w/ Garrett this morning on Merrifield. 45:24..7:07, 6:31, 6:29, 6:38, 6:16, 6:10, 6:10...14:12 for 2.25 miles warm up + 9 x 300m uphill (3 easy-3 medium-3 hard) :: 1:20, 1:23, 1:22, 1:17, 1:16, 1:15, 1:11, 1:12, 1:09 + 14:38 cool down for 2.5 miles...55:51 total for 8+ miles...Awesome workout. Felt relaxed on the first 7 and then really began to "work" on the last two. Good sensations!
Thursday -- 20-30' easy a.m. + 20-30' easy p.m. 4.5 miles this morning in 28:09...felt okay. Just getting the legs moving. 4 miles w/ Garrett in 25:29...didn't feel great, but it was hot out.
Friday -- 30' easy a.m. + Travel p.m. 4 miles this morning easy effort in 26:25...going for another jog this afternoon. Race day is tomorrow! 4 miles easy in 25:12...just priming for tomorrow. Need to leave now!
Saturday -- Texas A&M XC Invitational 8k. So? Not sure what to say about this one? 15th overall, 1st unattached runner, 25:20 for the season opener. I suppose if this was 2006 I'd be pretty happy. After all, exactly a year ago (on a different course) I ran 26:10ish for 8k. But that isn't the point. This is the year I am going to make the jump to the next level. How to do that? I'm training hard. I'm running the mileage. I have to be tough. In races, you have to commit to hard running, red-lining, and going to the well, even when it's just for 3-5 more places and 10-15 more seconds. You have to be able to commit to that. I did not. This isn't about grades...it's about effort, so in grading my effort, C...I'll get back to work and be ready for Chile Pepper.
Looking for 85 miles during the week...we'll see. I know you can't really guess on a time for a course you've never run before, but 25 minutes or faster is the goal. 25:00 or faster, not 25:01 or faster. I can do that. How? Just do it.
86 miles total.
Sunday, September 9, 2007
talks like a gentleman...
So I finished last week bummed that I didn't hit one hundred miles. It's okay though, I got in 95 and had a pretty decent week of workouts/intensity. I had an okay fartlek on Sunday, and kept my mileage pace low and did some speed work on the grass track on Thursday. This week has a few major workouts that I'm pumped about. One being a track session, the other being a hill session. We'll see how it goes.
Sunday -- 17 miles (1:50:13) w/ pick ups of 1', 3', 10', 1', 5', 1', 3', 1' w/ 4' recoveries on the first two, 5' recovery after 10', then 4' recovery after the 1', then 3' recoveries for the duration. I basically "remixed" this workout after my stomach began to hurt. I did drop a 4:44 mile on the 5' pick up. Regardless, I'm currently trashed from the workout, but it is over!
Monday -- 4-7 miles a.m. + 60' fartlek p.m. Flipped this because of the approaching bad weather and ran the 60' fartlek this morning. Actually just made it a 9 mile progression run. I'm not going against the plan, in the Oregon system there are two types of fartleks. One is a steady run that progresses through out the duration of the run and the other is the fartlek like was performed yesterday morning. Anyways, splits are as follows:7:24, 6:30, 6:29, 6:29,6:19, 5:57, 5:33, 5:39, 5:50...6:14 average...got in 6 miles tonight. Wanted seven but didn't feel great in the stomach area!!! Ran 37:49 for 6:18 average. Nice and easy.
Tuesday -- 4-7 miles a.m. + 4 x 1200m in 3:36 w/ 400m R + 3 x 1600m in 5:12, 5:00, 4:45 w/ 800m R + 20-30' easy p.m.
Workout -- 2M warm up; 3:36.83; 3:34.84; 3:34.41; 3:34.22; 5:10.95; 4:56.01; 4:44.23; 2M cool down...
Felt great. Had to do the workout in my El Doret's which is fine, except they aren't very comfortable. But got the job done and felt great in doing so. It was pretty windy and my stomach was a tad off, but nailed it! Got in the 7 miles tonight w/ Katie. Actually ran w/ her (or started to) while she did a pretty impressive workout. Got in the time...
Wednesday -- 4-7 miles a.m. + 5-10 miles steady p.m. 7 easy w/ Garrett on Merrifield this morning in 46:49...felt really relaxed...Going to WRL tonight for an easy 10...
Thursday -- 4-7 miles a.m. + 9 x 300m hills + 30' p.m. ran 7 this morning in 47:05, splits: 7:33, 6:57, 6:42, 6:38, 6:53 (???), 6:15, 6:04...6:43 average...hills tonight! Not running the hills tonight. Shin was a little sore, so playing it ultra-conservative. Ice bath instead. Going to do the hills tomorrow if I feel okay. If not, just getting in the recovery day anyways. I'm fit. Just have to trust that.
Sunday -- 17 miles (1:50:13) w/ pick ups of 1', 3', 10', 1', 5', 1', 3', 1' w/ 4' recoveries on the first two, 5' recovery after 10', then 4' recovery after the 1', then 3' recoveries for the duration. I basically "remixed" this workout after my stomach began to hurt. I did drop a 4:44 mile on the 5' pick up. Regardless, I'm currently trashed from the workout, but it is over!
Monday -- 4-7 miles a.m. + 60' fartlek p.m. Flipped this because of the approaching bad weather and ran the 60' fartlek this morning. Actually just made it a 9 mile progression run. I'm not going against the plan, in the Oregon system there are two types of fartleks. One is a steady run that progresses through out the duration of the run and the other is the fartlek like was performed yesterday morning. Anyways, splits are as follows:7:24, 6:30, 6:29, 6:29,6:19, 5:57, 5:33, 5:39, 5:50...6:14 average...got in 6 miles tonight. Wanted seven but didn't feel great in the stomach area!!! Ran 37:49 for 6:18 average. Nice and easy.
Tuesday -- 4-7 miles a.m. + 4 x 1200m in 3:36 w/ 400m R + 3 x 1600m in 5:12, 5:00, 4:45 w/ 800m R + 20-30' easy p.m.
Workout -- 2M warm up; 3:36.83; 3:34.84; 3:34.41; 3:34.22; 5:10.95; 4:56.01; 4:44.23; 2M cool down...
Felt great. Had to do the workout in my El Doret's which is fine, except they aren't very comfortable. But got the job done and felt great in doing so. It was pretty windy and my stomach was a tad off, but nailed it! Got in the 7 miles tonight w/ Katie. Actually ran w/ her (or started to) while she did a pretty impressive workout. Got in the time...
Wednesday -- 4-7 miles a.m. + 5-10 miles steady p.m. 7 easy w/ Garrett on Merrifield this morning in 46:49...felt really relaxed...Going to WRL tonight for an easy 10...
Thursday -- 4-7 miles a.m. + 9 x 300m hills + 30' p.m. ran 7 this morning in 47:05, splits: 7:33, 6:57, 6:42, 6:38, 6:53 (???), 6:15, 6:04...6:43 average...hills tonight! Not running the hills tonight. Shin was a little sore, so playing it ultra-conservative. Ice bath instead. Going to do the hills tomorrow if I feel okay. If not, just getting in the recovery day anyways. I'm fit. Just have to trust that.
Friday -- 10 miles a.m. in pretty decent clip, considering the first mile was nearly 8 minutes. Felt great though on Merrifield. 7 miles in the p.m. on the course of MSSU. Course was in great condition and the weather was perfect. 17 miles total.
Saturday -- 7 miles in the a.m. + 2 miles shakeout on the course. 9 miles total.
Total -- 97 miles
Friday, September 7, 2007
Just to see if you can...
This morning there was a thread on Letsrun.com that had me interested...people were talking about the up and coming US Olympic Marathon Trials. Who's going to win, who's going to make the team, etc.
The Marathon is something I don't have much knowledge about. I can give you my opinion on the matter, and I can tell you who I believe is the all-time greatest marathoner or marathoners, but I don't have much or any experience at all over the 26.2 mile distance.
But if it were up to me, to pick a winner, and to pick a team to send to the Olympics...well, here it is.
1st place -- Ryan Hall in 2:09.xx
I just don't see how you can't pick America's longest distance s tar...on a bad day he's still better than everyone else...reminiscent of Deena...
2nd Place -- Meb in 2:10 low
It's not that he can't beat Hall, he just won't have any reason to. I think he'll hang off the shoulder of Hall for a while and then relax. He knows the real victory comes in Beijing.
3rd Place -- Abdi...aka Black Cactus in 2:10 mid
He'll push to make contact with Meb, but the Marathon is a tough cookie and while Abdi has run well in Chicago, New York hasn't been too kind to him in the past.
The Marathon is something I don't have much knowledge about. I can give you my opinion on the matter, and I can tell you who I believe is the all-time greatest marathoner or marathoners, but I don't have much or any experience at all over the 26.2 mile distance.
But if it were up to me, to pick a winner, and to pick a team to send to the Olympics...well, here it is.
1st place -- Ryan Hall in 2:09.xx
I just don't see how you can't pick America's longest distance s tar...on a bad day he's still better than everyone else...reminiscent of Deena...
2nd Place -- Meb in 2:10 low
It's not that he can't beat Hall, he just won't have any reason to. I think he'll hang off the shoulder of Hall for a while and then relax. He knows the real victory comes in Beijing.
3rd Place -- Abdi...aka Black Cactus in 2:10 mid
He'll push to make contact with Meb, but the Marathon is a tough cookie and while Abdi has run well in Chicago, New York hasn't been too kind to him in the past.
Friday, August 31, 2007
Pardon me
Pardon me, while I burst into flames...so pardon me...
This week should be interesting. I'm going to race on Monday (planned) and do a track workout on Thursday which should be a nice change. Anyways, I need to get focused..."At times I feel like you're going to have a breakthrough and then, mentally, you take a few steps back. This is where your strength can utterly decimate opponents. XC is not for the weak of heart, for it istruly for the best runners of any distance, period. You are going to hammer guys in XC, because I know when you want to, you can make yourself hurt. XC is about going into oxygen debt and then carrying on."
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' after 30'. Not sure if I should call this 15 miles, I ran for 96 minutes. I'm assuming I put in 15 miles, but we'll see. Felt really good, but ran a little slower than usual. Got the work done.
Monday -- 9 miles easy a.m. + 5 miles easy p.m. Ran around WRL w/ Katie this morning for 63 minutes...15k...felt good, but didn't realize we were running that slow for us...oh well. 5-6 miles in a bit tonight plus hill sprints. 5 miles. Really wanted to go 6 but had some stomach distress. Regardless...an awesome run. 6:37, 6:13, 6:05, 5:30, 5:07 + 4xhill sprints.
Tuesday -- 5 miles easy a.m. + 8 miles easy p.m. Switched this up as I did 8 this morning and looking to do 6 tonight. Ran really well for having to push the run back to accomodate the team's workout. Splits: 6:35, 6:16, 6:05, 5:47, 5:56, 5:42, 5:39, 5:34 for 47:37 and 5:57 average...6 miles easy this afternoon...6:42, 6:18, 6:11, 5:51, 5:34, 5:32...average 6:01...36:11 total.
Wednesday -- 5 miles easy a.m. + 8 miles easy p.m. 8 miles in the rain...recovery effort...53:08...7:20, 6:55, 6:56, 6:39, 6:49,6:16, 6:09, 5:59...6 miles p.m. w/ Felix. Ran 38:34 for a nice easy jaunt on merrifield road.
Thursday -- 6 miles easy a.m. + 2M, 5x100m, 2x(300-300-600-1000) w/ 1:40/4' rest + 2M p.m. Since there is a soccer game today, I needed to get my workout done this morning. Thus I did. I didn't have distances measured out, so I ran for time instead. Felt extremely flat and rusty. Luckily I've got two weeks to knock it off. This afternoon was not a fun run. It was hotter than I expected and I was just drained and hungry. Needless to say, 6 miles, 38:43...eh...
Friday -- 12 miles easy a.m. + 6 miles easy p.m. Really tired this morning and hungry. But ran for 80 minutes, which I'm equating to 12 miles. To be completely honest though, it most likely was at least a half mile more than 12, but we'll take it. If I survive the run tonight, I think I'll hit 100 for the week. 2 weeks in a row. It's what it takes; as long as I can stay healthy.
Saturday -- 2 miles in the a.m. + 8 miles in the p.m. 6:11 average...
95 Total Miles
This week should be interesting. I'm going to race on Monday (planned) and do a track workout on Thursday which should be a nice change. Anyways, I need to get focused..."At times I feel like you're going to have a breakthrough and then, mentally, you take a few steps back. This is where your strength can utterly decimate opponents. XC is not for the weak of heart, for it istruly for the best runners of any distance, period. You are going to hammer guys in XC, because I know when you want to, you can make yourself hurt. XC is about going into oxygen debt and then carrying on."
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' after 30'. Not sure if I should call this 15 miles, I ran for 96 minutes. I'm assuming I put in 15 miles, but we'll see. Felt really good, but ran a little slower than usual. Got the work done.
Monday -- 9 miles easy a.m. + 5 miles easy p.m. Ran around WRL w/ Katie this morning for 63 minutes...15k...felt good, but didn't realize we were running that slow for us...oh well. 5-6 miles in a bit tonight plus hill sprints. 5 miles. Really wanted to go 6 but had some stomach distress. Regardless...an awesome run. 6:37, 6:13, 6:05, 5:30, 5:07 + 4xhill sprints.
Tuesday -- 5 miles easy a.m. + 8 miles easy p.m. Switched this up as I did 8 this morning and looking to do 6 tonight. Ran really well for having to push the run back to accomodate the team's workout. Splits: 6:35, 6:16, 6:05, 5:47, 5:56, 5:42, 5:39, 5:34 for 47:37 and 5:57 average...6 miles easy this afternoon...6:42, 6:18, 6:11, 5:51, 5:34, 5:32...average 6:01...36:11 total.
Wednesday -- 5 miles easy a.m. + 8 miles easy p.m. 8 miles in the rain...recovery effort...53:08...7:20, 6:55, 6:56, 6:39, 6:49,6:16, 6:09, 5:59...6 miles p.m. w/ Felix. Ran 38:34 for a nice easy jaunt on merrifield road.
Thursday -- 6 miles easy a.m. + 2M, 5x100m, 2x(300-300-600-1000) w/ 1:40/4' rest + 2M p.m. Since there is a soccer game today, I needed to get my workout done this morning. Thus I did. I didn't have distances measured out, so I ran for time instead. Felt extremely flat and rusty. Luckily I've got two weeks to knock it off. This afternoon was not a fun run. It was hotter than I expected and I was just drained and hungry. Needless to say, 6 miles, 38:43...eh...
Friday -- 12 miles easy a.m. + 6 miles easy p.m. Really tired this morning and hungry. But ran for 80 minutes, which I'm equating to 12 miles. To be completely honest though, it most likely was at least a half mile more than 12, but we'll take it. If I survive the run tonight, I think I'll hit 100 for the week. 2 weeks in a row. It's what it takes; as long as I can stay healthy.
Saturday -- 2 miles in the a.m. + 8 miles in the p.m. 6:11 average...
95 Total Miles
Friday, August 24, 2007
until my day is done...
Last week (currently the end of this week) was horrible. I got sick which ruined my Sunday run, as well as my Monday workouts. Therefore I just about missed two full days, and then spent the rest of the week "getting back into it" and not wanting to over-do it. Thus, 59 miles for the week and no workouts. This week looks tough...98 miles projected.
I've decided that if I am going to achieve what I want to achieve, then it has to start now. It can't start tomorrow. This is the most important phase of my training as it dictates what I can handle for the remainder of the year/cycle.
Sunday -- 17 mile run, after 4 miles, pick ups 1',3',10',1',5',10' every 5' at 5:05 pace. Not real sure I ran 5:05 pace on my fartlek's today, but I did run hard. I just didn't feel fast, which is okay, the legs were a bit flat, I'm still recovering from illness. I'm excited though as this was the most tough mentally I've been in some time. I didn't give in when I was tired and ready to go to the car and escape the fatigue that was building in my legs. I ran easily for 30 minutes before beginning the workout, but still was able to come through the 10M marker in 63 minutes...was ahead of 1:22.00 for 13M and ended up running 1:50.00 for what I'm guessing to be a little more than 17 miles. Nearly 6 hours later and I'm dog-tired. An ice bath awaits me tonight!
Monday -- A.M. 9 miles easy + P.M. 5 miles easy. Had to run this at 8 a.m. as my team had their hill circuit this morning which calls for all of my attention. So at 8 a.m. I left the office and took the Nike Haywards that I love out to Merrifield Road and did my a.m. 9 miler. I was content before actually running at taking this pretty easy, but going through the first mile in 6:33 I felt like maybe even running easy I was going to run fast. Needless to say I put off splits of 6:33, 6:10, 6:08, 5:57, 6:02, 5:53, 5:39, 5:39, 6:07 for 54:13 worth of nine miles. Not bad. 5 miles easy tonight!
Tuesday -- A.M. 10 miles easy + P.M. 6 miles easy. So this morning I felt horrible. These late nights are really catching up with me (late because of work...not lifestyle). I took the team out to Lakeside Park in Duncanville w/ the hopes of finding an alternative place to run. Nope. Horrible park for distance running. Sure it's nice for a family picnic, but not for running more than 20 minutes...so Kurt, Felix, Matt, and myself all ran from the park back to DBU for a nice hour long run. I'm considering it 9.5 miles or more being that we closed our last three miles in 5:48, 5:21, 5:04 and weren't running slow before those...
Wednesday -- A.M. 10 miles easy + P.M. 6 miles easy. Ran 68:54 for these 10. Made sure to take it really easy on the run w/ Matt, Kurt, and Felix. Steadily picked it up throughout the run, but nothing impressive. Felt good to just relax. 6 miles easy in the p.m. w/ Matt. Felt horrible.
Thursday -- A.M. 6 miles easy + P.M. 2 miles, 4x100m, 8x60" uphill, 2 miles. Ran 40' w/ Garrett this morning around Mountain View College. Nice and easy, felt pretty good. Unfortunately, I've felt bad the rest of the day. I'm feeling a little better now, about 2 hours before I have to do the hills. Will update on those. Currently am at 69 miles... Just finished the 8x1' uphill...it was okay. Running uphill never feels great. I've definitely lost some strength since I was sick two weeks ago. Stick got it done though. Calling it 8 miles.
Friday -- 9 miles easy + 8x100m. Opted for 8 miles instead being there is a nagging blister forming on the bottom of my right "big" toe. Ran well, 51:56 for the whole thing and that's after opening in 7:52, 6:47, 6:31, 6:24, 6:01, 6:03, 6:29,5:46...
Saturday -- A.M. 9 miles easy + P.M. 6 miles easy. Got in the 9M w/ Katie this morning in 61:39 for an easy jaunt around WRL. About to head out for my 6M easy. Wearing my new Nike Zoom Hayward's, Baylor Green and Yellow. 6M in 36 minutes.
I've decided that if I am going to achieve what I want to achieve, then it has to start now. It can't start tomorrow. This is the most important phase of my training as it dictates what I can handle for the remainder of the year/cycle.
Sunday -- 17 mile run, after 4 miles, pick ups 1',3',10',1',5',10' every 5' at 5:05 pace. Not real sure I ran 5:05 pace on my fartlek's today, but I did run hard. I just didn't feel fast, which is okay, the legs were a bit flat, I'm still recovering from illness. I'm excited though as this was the most tough mentally I've been in some time. I didn't give in when I was tired and ready to go to the car and escape the fatigue that was building in my legs. I ran easily for 30 minutes before beginning the workout, but still was able to come through the 10M marker in 63 minutes...was ahead of 1:22.00 for 13M and ended up running 1:50.00 for what I'm guessing to be a little more than 17 miles. Nearly 6 hours later and I'm dog-tired. An ice bath awaits me tonight!
Monday -- A.M. 9 miles easy + P.M. 5 miles easy. Had to run this at 8 a.m. as my team had their hill circuit this morning which calls for all of my attention. So at 8 a.m. I left the office and took the Nike Haywards that I love out to Merrifield Road and did my a.m. 9 miler. I was content before actually running at taking this pretty easy, but going through the first mile in 6:33 I felt like maybe even running easy I was going to run fast. Needless to say I put off splits of 6:33, 6:10, 6:08, 5:57, 6:02, 5:53, 5:39, 5:39, 6:07 for 54:13 worth of nine miles. Not bad. 5 miles easy tonight!
Tuesday -- A.M. 10 miles easy + P.M. 6 miles easy. So this morning I felt horrible. These late nights are really catching up with me (late because of work...not lifestyle). I took the team out to Lakeside Park in Duncanville w/ the hopes of finding an alternative place to run. Nope. Horrible park for distance running. Sure it's nice for a family picnic, but not for running more than 20 minutes...so Kurt, Felix, Matt, and myself all ran from the park back to DBU for a nice hour long run. I'm considering it 9.5 miles or more being that we closed our last three miles in 5:48, 5:21, 5:04 and weren't running slow before those...
Wednesday -- A.M. 10 miles easy + P.M. 6 miles easy. Ran 68:54 for these 10. Made sure to take it really easy on the run w/ Matt, Kurt, and Felix. Steadily picked it up throughout the run, but nothing impressive. Felt good to just relax. 6 miles easy in the p.m. w/ Matt. Felt horrible.
Thursday -- A.M. 6 miles easy + P.M. 2 miles, 4x100m, 8x60" uphill, 2 miles. Ran 40' w/ Garrett this morning around Mountain View College. Nice and easy, felt pretty good. Unfortunately, I've felt bad the rest of the day. I'm feeling a little better now, about 2 hours before I have to do the hills. Will update on those. Currently am at 69 miles... Just finished the 8x1' uphill...it was okay. Running uphill never feels great. I've definitely lost some strength since I was sick two weeks ago. Stick got it done though. Calling it 8 miles.
Friday -- 9 miles easy + 8x100m. Opted for 8 miles instead being there is a nagging blister forming on the bottom of my right "big" toe. Ran well, 51:56 for the whole thing and that's after opening in 7:52, 6:47, 6:31, 6:24, 6:01, 6:03, 6:29,5:46...
Saturday -- A.M. 9 miles easy + P.M. 6 miles easy. Got in the 9M w/ Katie this morning in 61:39 for an easy jaunt around WRL. About to head out for my 6M easy. Wearing my new Nike Zoom Hayward's, Baylor Green and Yellow. 6M in 36 minutes.
Total -- 101 miles. Century club. Boom.
Saturday, August 18, 2007
all that we fought for...
Last week was horrible. It started off so well for me with a great weekend of running at camp, but turned into a week fighting colds and worrying about getting in runs. Regardless, I survived and am ready to attack the coming week. Tomorrow is a notable day as I will attempt my first ever 20 mile run. I'm pumped about this one. The rest of the week will be a string of doubles and one track workout...
Sunday -- 20 miles...to be completely honest, should not have attempted this run. 8 miles of running/jogging. 57 minutes. Rest of day will be towards a recovery effort.
Monday -- Rest
Tuesday -- Really felt good after yesterday's rest. So this morning went out for 70 minutes w/ Garrett and Kurt. Nice run, had plenty left. Will attempt 8M tomorrow morning on Merrifield w/ the guys.
Wednesday -- 8M easy on Merrifield. Another good run. We actually bi passed Merrifield and went to Mountain View College which has a ton of grass and trails to run on. Enjoyed an hour; 40' w/ Garrett and the last 20' w/ Felix and Matt. Might get in 4M easy w/ Matt tonight.
Thursday -- 4M Shakeout A.M. + 8M easy P.M. Did the 4M pretty early this morning, but felt great. Opened up slow with a 7:02 mile but quickly dropped to a 6:14, followed by 5:33, and ending in 5:24. Great run to open up the lungs and shock the legs. Solid run last night for 8M on Merrifield. Unfortunately I ran it at 6 p.m. and nearly died from heat...but good run. 49:39 with splits of 6:43, 6:31, 6:23, 6:27, 6:06, 5:54, 5:45, 5:46...
Friday -- 8M easy on Merrifield w/ Matt and Felix (first 6 w/ Kurt). Ran 53:48 and just really took it easy. Needed that. Going to Chiropractor after typing this. Getting the hips adjusted!
Saturday -- 9M around WRL + 4 x hill sprints. Ran this w/ Katie as the team had a workout this morning...it went something in the neighborhood of 61:45 and 62:25...the discrepency has to do with Katie clocking the 61:45 and myself clocking the 62:25...the only thing I can think of, is that I did not stop my watch early in the run when my shoe came untied. Regardless, it was nice and easy and I could have run 51 minutes today for the loop. Luckily I did not! The hill sprints were fine.
Projected total -- 59 Miles...weak
Sunday -- 20 miles...to be completely honest, should not have attempted this run. 8 miles of running/jogging. 57 minutes. Rest of day will be towards a recovery effort.
Monday -- Rest
Tuesday -- Really felt good after yesterday's rest. So this morning went out for 70 minutes w/ Garrett and Kurt. Nice run, had plenty left. Will attempt 8M tomorrow morning on Merrifield w/ the guys.
Wednesday -- 8M easy on Merrifield. Another good run. We actually bi passed Merrifield and went to Mountain View College which has a ton of grass and trails to run on. Enjoyed an hour; 40' w/ Garrett and the last 20' w/ Felix and Matt. Might get in 4M easy w/ Matt tonight.
Thursday -- 4M Shakeout A.M. + 8M easy P.M. Did the 4M pretty early this morning, but felt great. Opened up slow with a 7:02 mile but quickly dropped to a 6:14, followed by 5:33, and ending in 5:24. Great run to open up the lungs and shock the legs. Solid run last night for 8M on Merrifield. Unfortunately I ran it at 6 p.m. and nearly died from heat...but good run. 49:39 with splits of 6:43, 6:31, 6:23, 6:27, 6:06, 5:54, 5:45, 5:46...
Friday -- 8M easy on Merrifield w/ Matt and Felix (first 6 w/ Kurt). Ran 53:48 and just really took it easy. Needed that. Going to Chiropractor after typing this. Getting the hips adjusted!
Saturday -- 9M around WRL + 4 x hill sprints. Ran this w/ Katie as the team had a workout this morning...it went something in the neighborhood of 61:45 and 62:25...the discrepency has to do with Katie clocking the 61:45 and myself clocking the 62:25...the only thing I can think of, is that I did not stop my watch early in the run when my shoe came untied. Regardless, it was nice and easy and I could have run 51 minutes today for the loop. Luckily I did not! The hill sprints were fine.
Projected total -- 59 Miles...weak
Tuesday, August 14, 2007
parachutes
Started part of this week at cross country camp and will finish up on my regular training grounds; thus some of my runs were based off of minutes. Regardless this week looks to be tough. More miles, plus a "track" workout. We'll see...
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3' & 4'. Ran this w/ Matt, Felix, and Kurt and felt pretty good. Actually decided to run 95 minutes w/ the surges starting at 30 minutes. Not bad at all, KT did the warm up w/ us, but then we hit the surges and I felt great.
Monday -- 12 miles easy. Actually just ran 80 minutes, and not really easy, but not really hard. Felt okay. Took nearly 50 minutes to get into rhythm.
Tuesday -- 9 miles a.m. + 6 miles p.m. Again, just ran for 60 minutes since I had no mile markers. Tonight I'll run on Merrifield and get in the full 6. Felt great again this morning. Nice p.m. run after feeling sick all afternoon. Still feel a little sluggish with flu like aches, but ran well, 38:53 for 6 miles.
Wednesday -- Sick.
Thursday -- 12 miserable miles easy. 78:09. First 6 miles in 41:00, second 6 miles in 37:09.
Splits -- 7:17, 6:47, 6:53, 7:00, 6:35, 6:27, 6:50, 6:29, 6:15, 5:59, 5:48, 5:45
Friday -- 4 miles in the p.m. Wanted to get in 6 but the lightning and rain stopped me. Felt horrible.
Saturday -- 6 miles in the a.m. and felt great. 3M + 8 x 80" uphill + 3M in the p.m. scheduled.
Total -- 74 Miles
Sunday -- 15 miles w/ pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3' & 4'. Ran this w/ Matt, Felix, and Kurt and felt pretty good. Actually decided to run 95 minutes w/ the surges starting at 30 minutes. Not bad at all, KT did the warm up w/ us, but then we hit the surges and I felt great.
Monday -- 12 miles easy. Actually just ran 80 minutes, and not really easy, but not really hard. Felt okay. Took nearly 50 minutes to get into rhythm.
Tuesday -- 9 miles a.m. + 6 miles p.m. Again, just ran for 60 minutes since I had no mile markers. Tonight I'll run on Merrifield and get in the full 6. Felt great again this morning. Nice p.m. run after feeling sick all afternoon. Still feel a little sluggish with flu like aches, but ran well, 38:53 for 6 miles.
Wednesday -- Sick.
Thursday -- 12 miserable miles easy. 78:09. First 6 miles in 41:00, second 6 miles in 37:09.
Splits -- 7:17, 6:47, 6:53, 7:00, 6:35, 6:27, 6:50, 6:29, 6:15, 5:59, 5:48, 5:45
Friday -- 4 miles in the p.m. Wanted to get in 6 but the lightning and rain stopped me. Felt horrible.
Saturday -- 6 miles in the a.m. and felt great. 3M + 8 x 80" uphill + 3M in the p.m. scheduled.
Total -- 74 Miles
Monday, August 6, 2007
2007 Pre Season Edition of the GOAT Poll...
Two years of failed predictions and expectations have not kept me from coming back with the 2007 edition of the GOAT Poll, of course named after the always entertaining Maurice Green who is as we all know, the Great of All Time short Sprinter. Granted, Maurice Green does not have a lot to do with cross country, and he has even less to do with college cross country, but he does throw one mean party and he is always present at the Texas Relays which means that even though he only sprints 100 meters at most, he's still one of my guys. But, to stop carrying on about my secret love for Mo Greene (I'm being sarcastic there), I'll begin with putting a disclaimer on this poll, hoping no one reads this and gets offended by anything written. I am not taking into account recruiting classes as I feel there are no freshmen (cough...Chad Hall...cough...Craig Forys) that will make an immediate impact on the standings as the top Freshman finisher at last year's NCAA Cross Country Championships was a Chelanga from Fairleigh Dickinson which did not even have a team entered and he placed 16th. So, here is the first line up, only the top 12...
1. Iona -- They are returning everyone, so it's hard to bet against them when they placed 3rd last season.
2. Oregon -- People will hate me for this, but if Galen Rupp runs and no one is too out of it, they'll win.
3. Arkansas -- I have to think that Forrest and Cormier will run better. But we'll see.
4. Colorado -- These guys will probably win it and won't have anyone in the top 15.
5. Wisco -- Originally I wasn't going to put them in the GOAT Poll this year because of my intense hatred of everything Badger, but I had to. They have been in the top 3 the past 3 seasons.
6. Louisville -- If there are no major injuries, I really like this team.
7. NC State -- Again, they have the ability to run really well, baring no injuries.
8. Oklahoma State -- Really not a fan of this pick, but they get a lot back from their 10th place team.
9. BYU -- The stormin' mormon's are getting all back aside from the national champion...not bad.
10. Texas -- This is getting hard, but I believe in Vig.
11. Stanford -- I love the Cardinal. Too bad I have them lower than the Badgers.
12. Alabaman -- These guys bombed last year, but everyone is coming back. Let's hope it isn't cold.
Honorable Mention -- UCLA, Portland, Washington State.
1. Iona -- They are returning everyone, so it's hard to bet against them when they placed 3rd last season.
2. Oregon -- People will hate me for this, but if Galen Rupp runs and no one is too out of it, they'll win.
3. Arkansas -- I have to think that Forrest and Cormier will run better. But we'll see.
4. Colorado -- These guys will probably win it and won't have anyone in the top 15.
5. Wisco -- Originally I wasn't going to put them in the GOAT Poll this year because of my intense hatred of everything Badger, but I had to. They have been in the top 3 the past 3 seasons.
6. Louisville -- If there are no major injuries, I really like this team.
7. NC State -- Again, they have the ability to run really well, baring no injuries.
8. Oklahoma State -- Really not a fan of this pick, but they get a lot back from their 10th place team.
9. BYU -- The stormin' mormon's are getting all back aside from the national champion...not bad.
10. Texas -- This is getting hard, but I believe in Vig.
11. Stanford -- I love the Cardinal. Too bad I have them lower than the Badgers.
12. Alabaman -- These guys bombed last year, but everyone is coming back. Let's hope it isn't cold.
Honorable Mention -- UCLA, Portland, Washington State.
Saturday, August 4, 2007
I once knew this girl...
So, I just finished an amazing week of training and am hoping for a second great week. Let's see what the running has in store for me!!! As you can tell I'm really pumped about this last week. I think things are in order.
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' w/ alternating 3' and 4' recoveries. Best run of the summer. Flew for 92 minutes and 10 seconds for 15 miles. The pick ups were comfortably fast and the whole run just seemed to go great. Definitely ready for cross country. Thinking right now, if things keep going well, I could have a break out season.
Monday -- 9 miles at 6:35 pace. Not really sure what the average pace was, but here are the splits: 7:05, 6:39, 6:28, 6:21, 6:13, 6:18, 5:59, 5:45, 5:45 for 56:36 total for 9 miles. Felt great again. Notice that I'm in a really good rhythm right now and that this training is really agreeing with me for the time being. Granted, it's a lot of miles and not a lot of intensity, but at the moment, I'm feeling good. 4 miles w/ kt p.m.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. First time that I didn't just feel "great" on a run in the past 2 weeks or so. But it was still a good run. I did 3M out and back and then 2M out and back. I didn't have the time to get out to WRL this morning so just stuck with Merrifield thus the out and backs. Splits are: 7:27, 6:51, 6:45, 6:29, 6:10, 6:09, 6:45, 6:35, 6:11, 5:54.
Like I said, wasn't great, but I was hungry and had some stomach issues, but got in the run in 65:21 which is just passed 6:30 pace.
Wednesday -- 3 miles w/up + 4M at 5:25 pace + 3 miles cool down. So got this thing in and feel good about where I am. Warmed up really slow today with 3M in 7:35, 7:24, 7:24. I then tempo'd 4M in 5:33, 5:15, 5:05, 4:57. The tempo went well, I ran the first mile and was really shocked at how slow it was and decided that I wasn't a 5:30 per mile guy on tempo's and consistently dropped the pace until I cruised home in 4:57. I then cooled down 3M in 7:50, 7:24, 6:37 for a total of 65:08 for the 10 miles.
Thursday -- 13 miles relaxed. Was anything but relaxed. Just ask Matt. I complained the entire time. I felt every step of this run and hated life for 78 minutes. (We actually finished 13 before 78 but added on.) Camp starts today. Updates will be given next week. I should hit 80 or more miles this week; 85 to be exact.
Friday -- 9 miles relaxed at 6:35 pace. Actually ran this a tad faster than 6:35 pace, but ended up running 46:11 for the total 8 miles. 5:46 pace which by the way was including a 7:20 opening mile...felt great. In the p.m. I added on 3 miles for fun.
Saturday -- 9 miles relaxed at 6:35 pace + 8 x 100m strides. Ran for 63 minutes in the a.m. and then tacked on 25 minutes in the p.m.
Total Miles -- 85 miles
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' w/ alternating 3' and 4' recoveries. Best run of the summer. Flew for 92 minutes and 10 seconds for 15 miles. The pick ups were comfortably fast and the whole run just seemed to go great. Definitely ready for cross country. Thinking right now, if things keep going well, I could have a break out season.
Monday -- 9 miles at 6:35 pace. Not really sure what the average pace was, but here are the splits: 7:05, 6:39, 6:28, 6:21, 6:13, 6:18, 5:59, 5:45, 5:45 for 56:36 total for 9 miles. Felt great again. Notice that I'm in a really good rhythm right now and that this training is really agreeing with me for the time being. Granted, it's a lot of miles and not a lot of intensity, but at the moment, I'm feeling good. 4 miles w/ kt p.m.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. First time that I didn't just feel "great" on a run in the past 2 weeks or so. But it was still a good run. I did 3M out and back and then 2M out and back. I didn't have the time to get out to WRL this morning so just stuck with Merrifield thus the out and backs. Splits are: 7:27, 6:51, 6:45, 6:29, 6:10, 6:09, 6:45, 6:35, 6:11, 5:54.
Like I said, wasn't great, but I was hungry and had some stomach issues, but got in the run in 65:21 which is just passed 6:30 pace.
Wednesday -- 3 miles w/up + 4M at 5:25 pace + 3 miles cool down. So got this thing in and feel good about where I am. Warmed up really slow today with 3M in 7:35, 7:24, 7:24. I then tempo'd 4M in 5:33, 5:15, 5:05, 4:57. The tempo went well, I ran the first mile and was really shocked at how slow it was and decided that I wasn't a 5:30 per mile guy on tempo's and consistently dropped the pace until I cruised home in 4:57. I then cooled down 3M in 7:50, 7:24, 6:37 for a total of 65:08 for the 10 miles.
Thursday -- 13 miles relaxed. Was anything but relaxed. Just ask Matt. I complained the entire time. I felt every step of this run and hated life for 78 minutes. (We actually finished 13 before 78 but added on.) Camp starts today. Updates will be given next week. I should hit 80 or more miles this week; 85 to be exact.
Friday -- 9 miles relaxed at 6:35 pace. Actually ran this a tad faster than 6:35 pace, but ended up running 46:11 for the total 8 miles. 5:46 pace which by the way was including a 7:20 opening mile...felt great. In the p.m. I added on 3 miles for fun.
Saturday -- 9 miles relaxed at 6:35 pace + 8 x 100m strides. Ran for 63 minutes in the a.m. and then tacked on 25 minutes in the p.m.
Total Miles -- 85 miles
Saturday, July 28, 2007
Pain Killer
The 4th week of my training cycle...nice. In fact, so nice, that I'm extremely pumped.
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' alternating recoveries 3' & 4' alternating recoveries. Very nice run this morning at White Rock Lake. Felt extremely well, even so on the "warm up" and carried myself well through the pick ups. Going to definitely take this as a positive effort and hopefully keep rolling with the rest of the week.
Monday -- 9 miles relaxed or 6:35 pace. Amazing run this morning. Ran on Merrifield since it is measured and wanted to get on the hills before Wednesday. Ran 6:55, 6:30, 6:25, 6:25, 6:18, 6:00, 5:57, 5:47, 5:35...and felt amazing in doing so. I read sometimes when the foreign athletes say, "ran with great sensations..." and this is only what I can imagine they are talking of. This was the best run of the summer thus far. Tomorrow will be a little easier and then the hill workout on Wednesday.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides (going to try these uphill). Ran pretty solid today for my scheduled "easy" day. Did the first six with Hannah in 6:58 pace with splits of 7:21, 7:25, 7:21, 6:51, 6:38, 6:07 then tacked on 3 miles of 6:36, 6:23, 5:43 to finish it off. I only ran 9 because when I got to 7.5 miles I got extremely hungry and felt really bad. I turned around early knowing I am going to most likely warm up and cool down w/ Katie tonight. Felt good though. The entire 9 miles took 60:29.
Wednesday -- 3M easy, 8 x 1' uphill (jog down R) w/ #8 being 1:25, and an extra 1' rest after #3, 3M. Was a pretty decent workout. In fact, felt great on the uphills. My recovery seemed to be a little longer today, averaging around 1:39 for the jog down. Really felt good form-wise on the uphills. Warm up and cool down were rough, but not a big deal. I'm out of town until Saturday night, so might not update until then. Keep it real. Fight the good fight and run every day that you are healthy.
Thursday -- 11 miles easy. Ran in Hull Texas, which is my hometown and had an amazing run. I ended up running 69:10 for the 11 which I believe comes to about 6:19 pace or so. Last mile was 5:54. Just felt good rolling.
Friday -- 10 miles relaxed at 6:35 pace. Was relaxed, but ran 6:21 pace instead for 63:32. Felt great again.
Saturday -- 6 miles relaxed at 6:35 pace + 8 x 100m strides (uphill??). Ran w/ Katie this morning and managed 6:50 pace for a nice easy effort to finish off one of the better weeks of training I've had in some time.
Total -- 80 Miles
Sunday -- 15 miles including pick ups of 1',2',1',3',1',3' alternating recoveries 3' & 4' alternating recoveries. Very nice run this morning at White Rock Lake. Felt extremely well, even so on the "warm up" and carried myself well through the pick ups. Going to definitely take this as a positive effort and hopefully keep rolling with the rest of the week.
Monday -- 9 miles relaxed or 6:35 pace. Amazing run this morning. Ran on Merrifield since it is measured and wanted to get on the hills before Wednesday. Ran 6:55, 6:30, 6:25, 6:25, 6:18, 6:00, 5:57, 5:47, 5:35...and felt amazing in doing so. I read sometimes when the foreign athletes say, "ran with great sensations..." and this is only what I can imagine they are talking of. This was the best run of the summer thus far. Tomorrow will be a little easier and then the hill workout on Wednesday.
Tuesday -- 10 miles over rolling hills + 8 x 100m strides (going to try these uphill). Ran pretty solid today for my scheduled "easy" day. Did the first six with Hannah in 6:58 pace with splits of 7:21, 7:25, 7:21, 6:51, 6:38, 6:07 then tacked on 3 miles of 6:36, 6:23, 5:43 to finish it off. I only ran 9 because when I got to 7.5 miles I got extremely hungry and felt really bad. I turned around early knowing I am going to most likely warm up and cool down w/ Katie tonight. Felt good though. The entire 9 miles took 60:29.
Wednesday -- 3M easy, 8 x 1' uphill (jog down R) w/ #8 being 1:25, and an extra 1' rest after #3, 3M. Was a pretty decent workout. In fact, felt great on the uphills. My recovery seemed to be a little longer today, averaging around 1:39 for the jog down. Really felt good form-wise on the uphills. Warm up and cool down were rough, but not a big deal. I'm out of town until Saturday night, so might not update until then. Keep it real. Fight the good fight and run every day that you are healthy.
Thursday -- 11 miles easy. Ran in Hull Texas, which is my hometown and had an amazing run. I ended up running 69:10 for the 11 which I believe comes to about 6:19 pace or so. Last mile was 5:54. Just felt good rolling.
Friday -- 10 miles relaxed at 6:35 pace. Was relaxed, but ran 6:21 pace instead for 63:32. Felt great again.
Saturday -- 6 miles relaxed at 6:35 pace + 8 x 100m strides (uphill??). Ran w/ Katie this morning and managed 6:50 pace for a nice easy effort to finish off one of the better weeks of training I've had in some time.
Total -- 80 Miles
Tuesday, July 24, 2007
Team F.A.O.K. Training Group
Tonight begins the first training session with Team FAOK Training Group. I'm really excited for the group because for one, it's the training group that I will be coaching and two there is nothing I like more than coming up with training plans. Fortunately and unfortunately I only have one member of the training group to speak of, but that hopes to change soon.
That lone runner happens to be Katie Noss who has been not only a teammate of mine in the past (and now the present) but also one of my best friends. She is the founding member of the training group and brings credentials of 3 NCCAA National Championships, including 2 in the women's outdoor 5000 meters.
Session 1, July 24th -- 2M + 6-8 x 1' uphill + 2M + 4 x 60m sprints on grass track. First workout went really well, in fact, better than I thought it was going to go. Katie really attacked the hills and actually took less recovery than I wanted her to (I was looking for 1:45, she averaged about 1:25). Next workout will be a fartlek session on Friday.
To join the training group:
Contact Jacob Phillips
214-641-8448
jacobp@dbu.edu
Credentials for joining group:
Men:
-- 5k -- sub 16'
--10k -- sub 34'
--HM -- sub 1:14
Women:
--5k -- sub 19'
-- 10k -- sub 39'
-- HM -- sub 1:30
That lone runner happens to be Katie Noss who has been not only a teammate of mine in the past (and now the present) but also one of my best friends. She is the founding member of the training group and brings credentials of 3 NCCAA National Championships, including 2 in the women's outdoor 5000 meters.
Session 1, July 24th -- 2M + 6-8 x 1' uphill + 2M + 4 x 60m sprints on grass track. First workout went really well, in fact, better than I thought it was going to go. Katie really attacked the hills and actually took less recovery than I wanted her to (I was looking for 1:45, she averaged about 1:25). Next workout will be a fartlek session on Friday.
To join the training group:
Contact Jacob Phillips
214-641-8448
jacobp@dbu.edu
Credentials for joining group:
Men:
-- 5k -- sub 16'
--10k -- sub 34'
--HM -- sub 1:14
Women:
--5k -- sub 19'
-- 10k -- sub 39'
-- HM -- sub 1:30
Saturday, July 21, 2007
standing on the corner of main street...
Another week has passed and now, onto my 3rd week of cross country training. I've got a fartlek on Sunday, and a tempo effort on Wednesday (which might be moved to Thursday to run w/ Matt Daniels...). I think if I can keep on top of my nutrition and my health this will be the strongest I will ever end a phase when all is said and done. I'm already progressing well, just have to keep it up and not rush fitness!
Sunday -- 13 miles including pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3'&4'. So. What to say about this one? Ridiculous? It was hot and humid and I just didn't feel very fluid. Who knows? I'm frustrated with it though. The pick ups weren't bad, but the whole run seemed to be uninspired...or maybe lacking. Not sure, I just have to figure this out. I'm about to ice bath right now, but the effort I gave today was too much for the poor performance. 25 minutes warm up, then the workout, and our 10 mile loop took us 66 minutes (which is too slow for a workout day); 84 minutes total.
Monday -- 9 miles at 6:35 pace. Ran faster than 6:35 pace. Forgot to save the time on my watch and for some reason kept putting off updating this. Not a bad run though. I know that the splits were something like 6:36, 6:25, 6:25, 6:18, short mile, 6:08, 6:08, 5:54, 6:02 or something. That's just off of memory. I could be wrong.
Tuesday -- 10 miles relaxed. Wasn't really relaxed, but ran slow. Total time was 66:22 which is slower than 6:30 pace, so I'm happy for that. I wanted to run easy, and did, just felt a little uncomfortable. First time I haven't been the first from my group to finish around WRL.
Wednesday -- 3M w/up + 4M at 5:25 pace + 3M c/down. So finally got this in. Was not sure if I was going to attempt it today or on Thursday, but decided to just get it over with. I know I can run 5:25 pace, but it's all about being around that effort level and not too far below it or whatever. So I warmed up for 3M (20:46) + 5:33, 5:27, 5:24, 5:19 + 3M (21:00) for 10 miles total. Felt good. Could have continued dropping the pace if necessary. 11 easy tomorrow.
Thursday -- 11 miles easy. Wasn't technically easy, but wasn't hard. Ran 65:15 for 10 miles and then just added on for the last mile. Ran 6:30's and felt fine in doing so. Got really hungry around 8 miles. Tomorrow is a very relaxed run. Probably with Hannah for 6 and then tacking on 3 miles.
Friday -- 9 miles at 6:35 pace. Ran with Hannah for the first 6 this morning as is our once per week ritual. Went well, ran the six in 7:20 pace, closing in 6:58, 6:24...then tacked on miles of 6:36, 6:19, 5:54 to finish of the 9 miles in 62:50 or sub 7 minute pace...hahah...9 miles tomorrow around WRL w/ Katie.
Saturday -- 9 miles at 6:35 pace. Got the run in. 'nuff said.
Total -- 75 miles
Sunday -- 13 miles including pick ups of 1',2',1',3',1',3' w/ alternating recoveries of 3'&4'. So. What to say about this one? Ridiculous? It was hot and humid and I just didn't feel very fluid. Who knows? I'm frustrated with it though. The pick ups weren't bad, but the whole run seemed to be uninspired...or maybe lacking. Not sure, I just have to figure this out. I'm about to ice bath right now, but the effort I gave today was too much for the poor performance. 25 minutes warm up, then the workout, and our 10 mile loop took us 66 minutes (which is too slow for a workout day); 84 minutes total.
Monday -- 9 miles at 6:35 pace. Ran faster than 6:35 pace. Forgot to save the time on my watch and for some reason kept putting off updating this. Not a bad run though. I know that the splits were something like 6:36, 6:25, 6:25, 6:18, short mile, 6:08, 6:08, 5:54, 6:02 or something. That's just off of memory. I could be wrong.
Tuesday -- 10 miles relaxed. Wasn't really relaxed, but ran slow. Total time was 66:22 which is slower than 6:30 pace, so I'm happy for that. I wanted to run easy, and did, just felt a little uncomfortable. First time I haven't been the first from my group to finish around WRL.
Wednesday -- 3M w/up + 4M at 5:25 pace + 3M c/down. So finally got this in. Was not sure if I was going to attempt it today or on Thursday, but decided to just get it over with. I know I can run 5:25 pace, but it's all about being around that effort level and not too far below it or whatever. So I warmed up for 3M (20:46) + 5:33, 5:27, 5:24, 5:19 + 3M (21:00) for 10 miles total. Felt good. Could have continued dropping the pace if necessary. 11 easy tomorrow.
Thursday -- 11 miles easy. Wasn't technically easy, but wasn't hard. Ran 65:15 for 10 miles and then just added on for the last mile. Ran 6:30's and felt fine in doing so. Got really hungry around 8 miles. Tomorrow is a very relaxed run. Probably with Hannah for 6 and then tacking on 3 miles.
Friday -- 9 miles at 6:35 pace. Ran with Hannah for the first 6 this morning as is our once per week ritual. Went well, ran the six in 7:20 pace, closing in 6:58, 6:24...then tacked on miles of 6:36, 6:19, 5:54 to finish of the 9 miles in 62:50 or sub 7 minute pace...hahah...9 miles tomorrow around WRL w/ Katie.
Saturday -- 9 miles at 6:35 pace. Got the run in. 'nuff said.
Total -- 75 miles
Sunday, July 15, 2007
Between a bullet and a target
So begins week number 2 of the new training cycle. I'm pumped about it. There is a significant jump in mileage and I feel like I'm ready to begin what is the start of a series of harder and harder weeks. Focus on the now though or you'll just get stuck between a bullet and a target.
Sunday -- 7 miles w/ 5x60" every 4' on a very hilly course. Just finished this workout. Not as tough as I would have liked it to be, but as Gabe said, via Renato Canova, "you can't rush fitness..." I ran two miles for warm up in 13:37 (~6:50's) then ended up running 6 minute pace for the duration of the workout. My last mile was 5:52 for cool down. I just got ahead of myself and started thinking about other things. Was really composed on this workout and didn't make it anaerobic or anything which was good. The hills were tough as usual on merrifield. That's why she's my girl though.
Monday -- 9 miles at 6:35 pace. Too fast. I'm ashamed to post that this was done in 56:03. I was trying to relax (which I was the entire time) and run the 6:35's, but it's just no dice on Merrifield. I get to rolling and with all of the hills you cannot stop or you will be trashed on her...6:47, 6:30, 6:17, 6:22, 6:01, 6:01, 6:04, 5:53, 6:04...
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. 63:10 which comes out to 6:19 pace. I ran the first 6 miles with Melissa Christian in 6:35 pace before picking it up over the final 4 miles. Felt good. Got really hungry over the last 2-3 miles for some reason. Did 4 x 100m strides as I just wanted to get out of my wet shorts. Humidity is a crazy thing. Ice bath tonight.
Wednesday -- 3M, 8 x 1' uphill surge (jog down recovery), w/ #8 being 1:25, 3M...not sure what to say about this one. I felt horrible this morning and barely got out of the bed and onto the road (or I suppose out of the office and onto the road...). I started a little after 7 a.m. and warmed up slowly for 3 miles before attacking this 300m hill for some repeats. I achieved what I wanted to do which was to remain composed on the uphills and stay in attack mode. I just have a long ways to go before I'm back to the fitness level from last summer. Total workout took 60:22 for about 9 miles.
Thursday -- 11 miles easy. Edit this and make it 10...really wanted recovery today, like 7+ minutes per mile, but I was running with Matt Daniels, Ryan Lusk, and Scott MacPherson which meant that if we stayed slower than 6 minutes per mile we were doing ourselves a favor. Ended up getting the 10 mile loop in 65 minutes even which equate to 6:30's. I'll take it. Most likely am going to need another ice bath tomorrow. Not a big deal though as I have a really slow run tomorrow. Trust me.
Friday -- 10 miles easy. Really ran easy today compared to yesterday. Met up w/ Hannah and ran the first 6 miles with her and finished off 4 by myself. It actually worked out well. Hannah is in great shape, we ran 5 miles last week together in 7:16 pace and today ran 6 in that same pace, so definitely improving on her part. She even threw in a 6:20 last mile today!!! The whole 10 took me 69:05...so not bad for a recovery day.
Saturday -- 6 miles at 6:35 pace + 8 x 100m strides. Had a hard time getting motivated for this run, but actually felt amazing after the first mile or so. Ran 37:30 and closed in 5:49 and 5:51 to finish and wasn't even pushing. Felt good. First mile of course was slow, but ran comfortable after that!
Total -- 65 miles (two - 2M runs in the afternoon)
Summary -- Great week of training. Had a decent workout on Sunday night after a long weekend and followed that up with a great workout on Wednesday (great = survived without oxygen debt). First higher mileage week I've had in some time. Looking forward to the training. Have got to take care of my body though.
Sunday -- 7 miles w/ 5x60" every 4' on a very hilly course. Just finished this workout. Not as tough as I would have liked it to be, but as Gabe said, via Renato Canova, "you can't rush fitness..." I ran two miles for warm up in 13:37 (~6:50's) then ended up running 6 minute pace for the duration of the workout. My last mile was 5:52 for cool down. I just got ahead of myself and started thinking about other things. Was really composed on this workout and didn't make it anaerobic or anything which was good. The hills were tough as usual on merrifield. That's why she's my girl though.
Monday -- 9 miles at 6:35 pace. Too fast. I'm ashamed to post that this was done in 56:03. I was trying to relax (which I was the entire time) and run the 6:35's, but it's just no dice on Merrifield. I get to rolling and with all of the hills you cannot stop or you will be trashed on her...6:47, 6:30, 6:17, 6:22, 6:01, 6:01, 6:04, 5:53, 6:04...
Tuesday -- 10 miles over rolling hills + 8 x 100m strides. 63:10 which comes out to 6:19 pace. I ran the first 6 miles with Melissa Christian in 6:35 pace before picking it up over the final 4 miles. Felt good. Got really hungry over the last 2-3 miles for some reason. Did 4 x 100m strides as I just wanted to get out of my wet shorts. Humidity is a crazy thing. Ice bath tonight.
Wednesday -- 3M, 8 x 1' uphill surge (jog down recovery), w/ #8 being 1:25, 3M...not sure what to say about this one. I felt horrible this morning and barely got out of the bed and onto the road (or I suppose out of the office and onto the road...). I started a little after 7 a.m. and warmed up slowly for 3 miles before attacking this 300m hill for some repeats. I achieved what I wanted to do which was to remain composed on the uphills and stay in attack mode. I just have a long ways to go before I'm back to the fitness level from last summer. Total workout took 60:22 for about 9 miles.
Thursday -- 11 miles easy. Edit this and make it 10...really wanted recovery today, like 7+ minutes per mile, but I was running with Matt Daniels, Ryan Lusk, and Scott MacPherson which meant that if we stayed slower than 6 minutes per mile we were doing ourselves a favor. Ended up getting the 10 mile loop in 65 minutes even which equate to 6:30's. I'll take it. Most likely am going to need another ice bath tomorrow. Not a big deal though as I have a really slow run tomorrow. Trust me.
Friday -- 10 miles easy. Really ran easy today compared to yesterday. Met up w/ Hannah and ran the first 6 miles with her and finished off 4 by myself. It actually worked out well. Hannah is in great shape, we ran 5 miles last week together in 7:16 pace and today ran 6 in that same pace, so definitely improving on her part. She even threw in a 6:20 last mile today!!! The whole 10 took me 69:05...so not bad for a recovery day.
Saturday -- 6 miles at 6:35 pace + 8 x 100m strides. Had a hard time getting motivated for this run, but actually felt amazing after the first mile or so. Ran 37:30 and closed in 5:49 and 5:51 to finish and wasn't even pushing. Felt good. First mile of course was slow, but ran comfortable after that!
Total -- 65 miles (two - 2M runs in the afternoon)
Summary -- Great week of training. Had a decent workout on Sunday night after a long weekend and followed that up with a great workout on Wednesday (great = survived without oxygen debt). First higher mileage week I've had in some time. Looking forward to the training. Have got to take care of my body though.
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