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, November 25, 2007
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
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