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
Saturday, September 29, 2007
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.
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