Grinding

Sunday -- 80 minutes easy w/ Felix and Matt in Grove City, PA. Calling it 12 miles.

Monday -- 9 miles in 50:35 (personal best for Merrifield Road); 6:30, 6:04, 5:50, 5:48, 4:46 (short mile), 5:38, 5:23, 5:19, 5:12. Felt great, was rainy and slippery on the road.

on a sunday, a long time ago...

Still transitioning into everything, but feeling good. Just trying to stay patient and stay on the thought train that everything I do now is just a foundation for what I'll do in April.

Sunday -- 80:40, 13 miles. First 5M in 33:10, second 5M in 29:42. Felt strong, didn't feel as though I pushed it too hard.

Monday -- 8 miles in 50 minutes; 6M steady progression in 6:19, 6:06, 5:51, 5:26, 5:16, 5:08. Was not great, but definitely okay being I ran pretty hard on Sunday. Two nice high end aerobic runs back to back. Now I've got general strength tonight and a few easy days.

Tuesday -- 60 minutes easy. Calling it 9 miles. 6 x short hills sprints w/ full rest. Felt better on the hill sprints, only ran about 8 seconds up.

Wednesday -- 10.5 miles at White Rock Lake. 33:46 for first 5M, 28:58 last 5M. Felt great; very good conditions. Starting to feel very strong and able to run comfortable on a daily basis.

Thursday -- 8 miles easy w/ the team.

Friday -- 27:40 warm up w/ Felix and Matt on Pre-Nats course + 4M tempo in 22:01 on course for 49 minutes of total running.

Saturday -- 50:20 around Grove City, PA - 8 miles easy.

I've got a plan...

Considering last week a success. Really got in some good work and for a week #1, not bad. More to come this week; hoping for some more aerobic building work. This is the foundation for all I'm doing this spring.

Sunday -- 80 minutes easy to medium w/ Amie. Nice run. It amazes me how she can run 6:20-6:35 pace or so every day for a girl. Great run. Felt good.

Monday -- 6 miles steady progression + easy jogging to equal 50 minutes + 6 x hill sprints. Splits: 5:54, 5:41, 5:38, 5:29, 5:18, 5:21 for 33:23 for the 6 miles. Nice and relaxed. The hill sprints lacked effort. But I'll work on that. 8 miles total. General Strength in the PM.

Tuesday -- 67 minutes easy aerobic running up and down the 1000m/300m hill on merrifield during my team's workout. Wanted to be out there seeing it first hand instead of in a car driving to and from. Nice effort on their part, easy day on mine. :) Calling it 9 miles though it was more.

Wednesday -- 10.5 miles at white rock lake; last 5M segment in 30:01. Felt great. 66:16 for loop.

Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + general strength. Good day.

Friday -- 17 minutes easy, 6 x 2:30 fast, 2:30 easy on the gravel path (390m long), 18 minutes cool down, 65 minutes total. Felt decent, the footing was rough as the gravel or crushed path, whichever you call it was not the best place to run; I was sliding all over the place and never NEVER felt in rhythm. oh well, it is in and I now have tomorrow to look forward to.

Saturday -- 52 minutes easy at White Rock Lake; did 2M grass loop, but realized it was too dark and was going to get hurt, so went out and back on the lake and felt extremely comfortable, but had to be running 6 minute pace. 3 x long fast strides for good measure.

Total Miles -- 66 miles or so.

What doesn't kill you only makes you stronger?

What doesn't kill you only makes you stronger, right? I mean, with what I've been through since the Penn Relays, and continuing to get back up and run, has to make me stronger....right? I've had girl friend issues, I've had blisters that put me in the ER, I've had irritable bowel syndrome that put me in the ER, and now after all of this, I'm really looking forward to track season. I can put in a solid base, and I can focus on my general strength, and things can be done right...and I can come away w/ some personal bests!

Sunday -- 80 min medium w/ Amie. It was tough but the conditions were amazing. I got dropped by Amie at 76 minutes; it's 30 minutes longer than I've gone in about 2 weeks and I definitely don't have my running legs back. But we pushed it the whole way. 12 miles for sure.

Monday -- 6 miles steady in 6:22, 5:48, 5:45, 5:37, 5:25, 5:21, then added on to make 40 minutes total + 4 x strides + general strength

Tuesday -- 55:17; calling it 8 miles...nice and easy on Merrifield Road, the grass track, and the gravel path. Cold this morning; ran in sweat shirt.

Wednesday -- 10.5 miles in 67:07; felt slow, but not in a bad way. Was cold this morning, so that might have been it. But a beautiful run around the lake...:)

Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + 5 minutes easy jog; calling it 8M total.

Friday -- 5 minutes easy warm up + 6 miles steady progression in 6:17, 5:49, 5:37, 5:31, 5:08, 5:05 ((33:28 Total)) + 2 minutes easy jog cool down AM = 7 miles total.

Saturday -- 53 minutes easy w/ Amie...wasn't really easy.

Mileage -- 60 miles for the week

ARE YOU KIDDING ME.

I am so tired of my running. This is beginning to get ridiculous. Seriously. I had to go to the ER twice in 4 days. I couldn't leave the restroom, and we found out that I have irritable (spelling) bowel syndrome.

Sunday -- Emergency Room

Monday -- recovering from being sick

Tuesday -- recovering from being sick

Wednesday -- 30 min easy

Thursday -- 30 min easy

Friday -- 40 min easy

Saturday -- 50 min medium effort

week 5

Another week.

Sunday -- 77 min w/ Amie. We were running on pace to get in 12 miles for 80 min but had to stop mid run for the restroom.

Monday -- 9 miles w/ 4 miles alt miles ((5:44, 5:27, 5:20, 5:07)) total splits were: 6:53, 5:44, 6:43, 5:27, 5:45(short mile), 5:20, 6:10, 5:07, 5:56...

Tuesday -- 8 miles easy + 6 x hill sprints + 2 x grass strides + general strength. 6 mile splits ((6:41, 6:21, 6:12, 5:57, 5:52, 5:54))

Wednesday -- 10.5 miles w/ 6 x 3 min fast, 3 min easy in 66:38...great effort.

Thursday - Sunday -- Extremely sick.

What is going on?????

Week 4

Sunday -- 10.5 miles in about 64 min...four middle miles in 6:27, 6:04, 5:57, 6:08...probably hung around that pace for the end of the run. Not sure though because my watch was being dumb.

Monday -- 60 min total with 5 x 3 min fast, 3 min easy AM -- felt okay. Definitely not fresh from the weekend, but still an okay effort...General Strength routine PM

Tuesday -- 8+ miles in 49:59...6:48, 6:24, 6:11, 5:52, 5:40, 5:37 = 6 Mile splits...+ 6 x short hills w/ full recovery AM

Wednesday -- 10.5 miles in 65:20 with fartlek of 8 x 1 min, 3 min...not recovered, didn't run well...but finished.

Thursday -- 8 miles easy w/ Kurt on Merrifield + 6 x short hills + 2 x fast grass strides.

Friday -- 2 miles easy + 9x300m hills + 4 miles progression ((5:47, 5:37, 5:23, 5:21)) + general strength.

Saturday -- 46 min recovery w/ Amie

Week 3

Sunday -- 69 min running w/ 4x1 min, 3x2 min, 1x3 min fartlek with 3 min recoveries. Was scheduled to go 90 min and more surges, but my stomach got sick once again. Still good effort.

Monday -- 20 min easy running AM + 60 min easy running PM -- stomach still sick.

Tuesday -- Recovery for stomach purposes.

Wednesday -- 60 min w/ Amie in Fort Worth AM

Thursday -- 8 miles in 49 min w/ Amie on Merrifield AM -- felt amazing.

Friday -- 8 miles in 51 min w/ Amie on Merrifield AM -- another great day.

Saturday -- 15k progression in 50:40*. Added on 8 minutes to make it 10+ miles. Great day. Broke Dan's course record and felt very good in doing so. Could not have gone faster.

Total -- 57 miles...terrible week mileage wise...not bad effort wise.

week 2

Looking to build upon last week's start to training. Let me say to anyone who reads this, I am training to run a fast 5k in April. Everything I do now is laying the foundation to that.

Sunday -- 80+ minutes w/ Amie. The last two weeks we've run a hilly course that has really put some fatigue in my legs towards the last 20 minutes of the run. Calling it 11.5 miles..General strength -- back PM

Monday -- Warm up, 9 miles steady on merrifield, cool down; 11 miles total. General strength to follow AM.
Looking to run between 52 and 54 minutes for the 9M course; staying under control. Ran 52:21 with splits of 6:09, 6:06, 5:53, 5:59, 5:35, 5:58, 5:50, 5:37, 5:26...11 miles in 65:27...General Strength: 3 x 6 dips, hamstring curls, chin ups, leg press, knee extension, 3 x 25 sit ups, 3 x 100 crunches, 3 x 10 single arm curls, 3 x 20 sit and reach, 3 x 12 calf raise...

Tuesday -- 8 miles in 51:22 ((7:03, 6:40, 6:35, 6:27, 6:18, 6:11, 6:03, 5:52)) + "The Big 12" PM

Wednesday -- 10.5 miles at white rock lake in 66:34...

Thursday -- 1.5 miles warm up, 4x1k hills w/ jog down recovery, 4 miles progression AM; 9 miles total. General strength to follow AM. Great workout. Got sick during the strength session. Finished, but still sick.

Friday -- 59 min easy AM + 25 min easy PM

Saturday -- 60 min easy AM + 30 min easy PM

starting over. once again.

Trying this again.

Sunday -- 80+ minutes...extremely fatigued. Could barely keep up with Amie. It was good though. A very good ice-breaker...;)

Monday -- 52+ minutes...felt great. Was relaxed and was comfortable. General Strength afterwards: 3 x 6 dips, 3 x 6 knee extensions, 3 x 15 calf raises, 3 x 6 pull ups, 3 x 6 hamstring curls, 3 x 6 leg press, 3 x 6 single arm curls...

Tuesday -- 52+ minutes around Grand Prairie...ran pretty quick and got in at least 8 miles. Did the "Big 12" last night. Finally completed it with no rest breaks. Getting stronger.

Wednesday -- 10.5 miles in 66:64...Nice run w/ Amie. Ran first 5M in 34:42...3 sets of 200 crunches, 25 sit ups, 100 crunches, 15 sit ups...

Thursday -- 2 miles warm up, 9x300m hills, 4 mile cut down...9 miles total = 58:38
Decided to make this into more of a high end aerobic workout...kept the repeats without breaks, and very under control. Only on the last 2 did anything resemble a "killer" effort. The 4 mile cut down afterwards was 6:38, 6:04, 5:55, 5:45...so under control, but uptempo...General Strength. 3 sets of 6 x dips, 6 x chin ups, 6 x hamstring curls, 6 x knee extension, 6 x leg press, 15 x calf raises, 12 x single arm curls, 25 x sit ups, 20 x sit and reach, 15 x sit and reach twists, 50 x crunches, 10 x military med ball press.

Friday -- 8 miles easy w/ Gabe on Merrifield -- 51:48 for the 8 miles. Core that night w/ Amie.

Saturday -- 52:22 easy w/ Amie in Nac. Calling it 8 miles, was pretty decent clip. Did "The Big 12" later that night + 300,200,100 crunches.

Total -- 62 miles; 1 workout.

Good week.

interrupted

So, I am yet again interrupted in training this summer....

Sunday -- 80 min easy...terrible mistake. Ran on horrible blisters -- ended up in the ER with a horrible infection.

Monday -- Off -- slept most of the day.

Tuesday -- The Big 12 -- 12 push ups, 12 reverse crunches, ... all the way down to 2 push ups, 2 reverse crunches. General Strength -- back routine: opposite arm, opposite leg (10)//prone, double arm raise (10)//straight leg lifts on knee (10)//prone, lower body crawl (10)//sitting bicycle (10)//leg swing up and out on knee (10)//straight leg circles on knee (10)//double arm, double leg raise (10)//sitting push kick (10)//straight leg ins and outs (10)//in and out arms with legs raised (10)

Wednesday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 6 x single arm curls, 20 x med ball twist, 10 x resistance sit ups, 12 x med ball military press. 300,200,100 crunches.

Thursday -- Back Routine -- 2 sets: 10 opposite arm, opposite legs//10 arm raises from hip//10 prone straight leg lifts//10 prone lower body crawl//50 sitting bicycle//10 straight leg lifts on knee//10 double arm double leg raises//10 sitting push kick//10 straight leg ins and outs (scissors)//10 in and out arms w/ legs raised (arm scissors)...3 x 1 min plank, 30 sec side planks.

Friday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 10 x single arm curls, 12 x med ball military press; 1 set of 250 crunches, 25 sit ups, 200 crunches, 25 sit ups.

Saturday -- 52 min easy. Really felt the week off and the fact that I was probably not all the way recovered from the infection from earlier in the week.

my new plan.

Deciding to take a different approach. Think I can run really fast come April and the Penn Relays. I'll try to post some more detailed stuff soon.

Week One

Sunday -- 80 minutes easy w/ Amie. Calling it 11.5 miles.
Core Work: 3 sets of: 300 crunches, 25 sit ups, 100 crunches, 20 sit ups
Strength Work: 3 x 10 push ups; 10 back extensions between sets

Monday -- 9 miles steady on Merrifield; 51:41 :: 6:11, 5:51, 5:46, 5:51, 5:41, 5:45, 5:40, 5:27, 5:27 ((5:44 pace))
Warm up drills + cool down drills...
Core Work: 3 sets of 200 crunches, 20 sit ups, 100 crunches, 50 scissor kicks, 10 reverse crunches, 5 in and outs

Tuesday -- 8 miles easy on Merrifield; 50:10 :: 6:47, 6:33, 6:24, 6:07, 5:53, 5:55, 6:28, 5:59
Karaoke, high knees, butt kicks, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.
Core: 3 sets of 12 push ups, 200 crunches, 25 sit ups, 200 crunches, 20 sit ups, 12 push ups

Wednesday -- 10.5 miles progression at White Rock Lake AM; First 5 miles in 30:28, next 5 miles in 30:23...total run 62:11...
Nice effort at first...fell apart towards end, but still ran 2nd 5M faster (which is longer than 5 miles)...
Core: 3 x (12 push ups, 10 back extension, 1 min plank, 30 sec plank, 12 push ups) + 3 x (200 crunches, 10 x double leg swings, 10 x pedestal, 100 crunches)

Thursday -- 8 miles easy on Merrifield in 51:09 :: 7:03, 6:34, 6:27, 6:20, 6:06, 6:07, 6:29, 5:59
2 x Karaoke, butt kicks, high knees, single leg squats, run, repeat, 4 x fast strides w/ jog back rest.

Friday -- 8 miles easy in Nacogdoches

Saturday -- 8 miles easy in Nacogdoches

Estimated Mileage -- 62 miles -- 1 long run, 2 workout efforts (steady run//progression run)

...

Sunday -- 5 miles a.m. w/ Amie + 14 miles p.m. w/ surges of 1 min, 2 min, 1 min, 2 min, 1 min, 3 min every 5 minutes. Great run. Felt amazing.

Monday -- Off -- blister problems

Tuesday -- 9 miles on Merrifield in 55:09...felt good. Really stayed controlled on way out and coasted on way home...charged up each hill w/ good power.

Wednesday -- 10 miles at White Rock Lake PM...miserable.

Thursday -- Off

Friday -- Off

Saturday -- 52 min easy

Worthless week.

if you aren't too busy...

Had a good week. Moving along.

Sunday -- 90+ minutes at white rock lake...considering it 15 miles...

Monday -- 9 miles a.m. w/ Gabe on Merrifield. Ran at a steady effort, clipping off: 7:36, 6:41, 6:01,5:47, 5:47, 5:55, 5:47, 5:44, 5:37 for 55:00...5 miles p.m. in 31:06...hot; merrifield road.

Tuesday -- 6 miles a.m. in 42 minutes or something...8 miles p.m. in 52+...14 total...need to stop slacking.

Wednesday -- 10.5 miles at White Rock...66:01...felt miserable. Worst feeling run in quite some time. Actually surprised by the time...

Thursday -- 12 miles progression on Merrifield Road...6 miles in 39:11, 6 miles in 37:15, 76:26 total...blisters.

Friday -- 8 miles w/ Amie at Irving Trails...pretty fast...definitely not recovery.

Saturday -- 8 miles w/ Amie in Fort Worth. It was easier than Friday...calling it recovery.

Total Mileage -- 82 miles...better week. Need to run about 3 more miles per week for me to be happy for July...

state your peace...

Starting the 2nd week of the rebirth of summer training...nailed about 72 miles last week...looking for more this week...

Sunday -- 82:22 for 13 miles at White Rock Lake w/ Matthew...felt amazing...last 30-45 min were hauling...felt strong and relaxed...

Monday -- 9 miles on Merrifield...ran first mile with Rachel as she was out and about...nice effort...58:38
1:42, 7:49, 7:05, 6:15, 6:35, 5:29 (short mile), 6:09, 5:59, 5:46, 5:45; 5 miles easy w/ Matt in 33:50

Tuesday -- 6 miles a.m. + 6 miles p.m.; 12 miles total...

Wednesday -- 10 miles a.m. at white rock lake...5 miles p.m.

Thursday -- 8 miles a.m.

Friday -- 8 miles a.m. + 2 miles p.m. + 6 x hills w/ 2 min rest; 11 miles total

Saturday -- 8 miles a.m.

Total Miles -- 81 miles

Starting over...

After experiencing the worst week of running in my life, I finally think I got my legs back under me...so starting over...be prepared.

WEEK ONE
Sunday -- 80 minutes -- at least 13 miles...one of the best runs of the summer. Finished the 10.4 mile loop in 61:18 and then just added on...felt great.

Monday -- 9+ miles on Merrifield in 57:27...
Splits: 7:08, 6:39, 6:27, 6:31, 5:13 (short mile), 6:07, 5:59, 5:43, 5:36

Tuesday -- 6 miles in 36:51 on Merrifield + 6 miles in 40:55 pm 12 miles total

Wednesday -- 8 miles easy with Matt at Irving Trails...54:55...

Thursday -- 8 miles in 49:20 with Matt on merrifield road am + 4 miles w/ Amie in the pm + 6 x hill sprints w/ 90 sec rest...5 miles total for pm

Friday -- 9 miles am felt great...

Saturday -- 8 miles at Irving Trails...another good run...

Total Mileage -- 72 miles

week seven

Good week last week aside from a missed run on Sunday...but it was a smart move. Needed to rest my aching back...not sure what the deal was...seeing the doctor tomorrow...

Monday -- 10 miles in 60:02...no need for splits...i cut down the entire run.

Tuesday -- 10+ miles + 6xhill sprints, it all came to about 76 minutes of work...

Wednesday -- 3.5 miles easy, 8x80" hills, 4 miles easy, it all came out to about 11 miles of work...76:04

Thursday -- 14 miles in 89:59

Friday -- 9+ miles in 60:23...

Saturday -- 80 min which was a tad over 12 miles...felt great...ran in the dark...felt great.

Sunday -- 10 miles in 60 min...ran the 15k loop in 51:19...

Total Mileage -- 77 miles

week 6

Another week of base down...another to go.

Monday -- 9 miles easy at Whiterock Lake...felt horrible.

Tuesday -- 10+ miles on Merrifield or 66:39 worth of running + 6 x hill sprints with 2 min rest between. Felt good, a little stomach issue, but nothing too bad.

Wednesday -- 3 miles easy, 4 miles in 5:10, 5:33, 5:16, 5:26, 5 miles easy...78 min total

Thursday -- 15 miles easy...1:40 total running

Friday -- 7 miles easy on treadmill.

Saturday -- 7 miles easy in hull, texas.

Sunday -- back problems...off.

Not counting mileage because it'll piss me off.

week 5

Starting week five.

Monday -- 9+ miles on Merrifield nice and easy in 60:02...mile splits were: 3:03 to course, 7:12, 6:44, 6:38, 6:33, 5:40 (short mile), 6:19, 6:08, 5:55, 5:46...was tired...but took it easy.

Tuesday -- 11 miles at White Rock Lake. 70:09...6 x hill sprints at max effort...avg 17 sec.

Wednesday -- 3 miles warm up, 8 x 60 sec uphill, #8 was 85 sec, 4 miles cool down -- 69 min of total running.

Thursday -- 11 miles in 71:19...really humid...felt good aside from the pit stop I had to make at 48 min...

Friday -- 10 miles on Merrifield Road.Extremely humid. Ran 66:08...stayed as relaxed as I have all summer. Lost probably 5 pounds on the run...so much sweat.

Saturday -- 45 min in the heat of day...horrible...took all night to recover.

Sunday -- 13 miles on treadmill...boring...

Total mileage -- 70 miles

week four of base

Trying to get some more strength in. Felt really weak on anything long...so working on that.

Monday -- 9 miles on Merrifield felt good and strong on the hills. Just something about Merrifield on Monday mornings.
Ran 55:44 for the 9 miles.

Tuesday -- 11 miles, 8 x uphill strides...went out to whiterock lake this morning and got in ~11 miles in 71:24...really quick...and felt great in doing so. Ran up this new hill for the uphill strides...they each took 19 sec to get up. was really humid, but love white rock lake in the morning.

Wednesday -- 10.5 miles around White Rock Lake in 62:58. Felt great. Got soaked.

Thursday -- 13 miles easy around White Rock Lake. 85:32...tried to stay relaxed...

Friday -- 7 miles easy with Amie in Nac.

Saturday -- 7 miles easy with Amie in Hull.

Sunday -- 14 miles with surges of 1 min, 2 min, 1 min, 2 min, 1 min, 3 min, 1 min, 1 min every 5 min...felt great at white rock lake...coming into form nicely.

Total -- 71 miles

getting things done

So it has been a crazy past few weeks. I have gotten in the miles though and I'm gaining fitness...and I'm going to get much, much, much stronger.

Monday -- 8 miles easy

Tuesday -- 3 miles easy, 6 x 1 min hills, with 85 sec on last repeat, 3 miles easy

Wednesday -- 10 miles in 67 min with 6 x 100m strides at max effort

Thursday -- 11 miles in 75 min around Nac with Amie

Friday -- 40 min around Austin with Amie

Saturday -- 40 min at Town Lake with Amie

Sunday -- 80 min at Town Lake with surges of 1 min, 2 min, 1 min, 2 min, 1 min with 3 and 4 min recoveries

Total Miles -- 61-62 miles

my (penn relays) adventure

covered

Actually starting week two of my build up this week...kind of a messed up week last week, but a good one at any rate.

Monday -- 7 miles easy on Merrifield with amie and the guys...47:40.

Tuesday -- 8 miles, rolling hills, 6 x 100m hill sprint

Wednesday -- 2 miles easy, 4 miles at 5:40 pace, 2 miles easy

Thursday -- 8 miles easy -- 52 min easy around Marion Indiana

Friday -- 10 miles easy -- 70 min easy around Marion Indiana

Saturday -- rest

Sunday -- 12 miles with pick ups of 1 min, 2 min, 1 min, 2 min every 5 min -- 80 min at White Rock Lake and felt great...

Total miles -- 52 miles

Penn Relays Week (forget about me)

Actually got into Penn Relays, thus the reason for the crash course training last week...getting excited/nervous/anxious for my first race in some time. Just about toeing the line and giving it your all...

Monday -- 40 min easy (extremely hot) + 10 x 200m with good rest...ran between 29 sec and 32 sec...

Tuesday -- 40 min easy with Garrett on Merrifield Road.

Wednesday -- 40 min easy around Philadelphia.

Thursday -- Penn Relays Olympic Development 5k...20 min warm up, strides, PR in 14:51, no cool down.

Friday -- Off for travel.

Saturday -- 60 min easy run in Irving.

Sunday -- 40 min easy on treadmill.

Penn Relays Olympic Development 5k...a great experience. We didn't race until 9:50 PM which made for a very long day, but this was absolutely the best conditions I have ever raced in. No wind, cool, and under the lights of the very prestigious Franklin Field at the University of Penn. My plan going into the race was to cut down miles and just see what I had in me; hoping for sub 14:59...but without any true work and hardly any "fitness" at all, I just decided that I didn't spend money on an expensive plane ticket, an expensive hotel, and a very expensive rental car to do a workout. I went out hard and raced, in my opinion, to the very best of my ability at this point in time. My miles were 4:35, 9:20 (4:40 pace), and then faded to 14:51 for the 5k distance. I'm pleased with the race and just had nothing after 3600m...the 2 mile split felt perfect...

one step.

See training plan in previous post.

Monday -- 7 miles relaxed -- 45:14 for 7 on merrifield road. nice and relaxed.

Tuesday -- 8 miles easy with Matt and Garrett + 8 x 100m hill sprints.

Wednesday -- 2 miles easy, 6 x 1 min uphill with jog down rest. Ran 85 sec for number 6. 3 miles easy cool down. Equates to about 7.5 miles.

Thursday -- 30 min easy warm up + 3+ mile tempo + 4 min cool down.
Splits: 57 sec, 4:47, 4:46, 4:46...split 9:33 at 2 miles which I'm pumped about. Felt good. Controlled through 2 miles, had to really dig for the last one.

Friday -- 20 min easy warm up + 2 x (800-800-800-200) with 2 min rest between intervals, 6 min rest between sets. Splits are: 2:19, 2:18, 2:19, :29; 2:17, 2:19, 2:20, :28...felt tired from the work from the previous two days...but all is well...going long tomorrow and then recovering.

Saturday -- 80 min on Merrifield. Nice run...extremely tired though.

Sunday -- 40 min recovery

Not counting miles at this point.

finally training?

Here is the next 4 week block (base) of training. Goal is to run easily and as fluid as possible. No pushing the limits. Effortless flowing. Be at peace with Jake. You will get there. -

Mon (14) - 7 miles relaxed
Tue (15) - 8 miles, rolling hills; 8 x 100m uphill strides (max effort)
Wed (16) - 2 mile warm-up, 6 x 1' uphill (jog down rest, 1' extra after # 3; 6th hill 85"), 3 mile cool-down
Thu (17) - 8 miles relaxed
Fri (18) - 8 miles relaxed; 6 x 100m uphill strides (max)
Sat (19) - Rest
Sun (20) - 11 miles, include pick ups of 1', 1', 2', 1', 2', every 5' (either 4' or 3' recoveries)
Total - 47 Miles

Mon (21) - 7 miles relaxed
Tue (22) - 8 miles relaxed with hills, 6 x 100m uphill strides (max)
Wed (23) - 2 mile warm-up, 4 miles at 5:40 pace, 2 miles easy
Thu (24) - 8 miles easy
Fri (25) - 10 miles easy on hills
Sat (26) - Rest
Sun (27) - 12 miles including pick ups of 1', 1', 2', 1', 2' every 5' (either 4' or 3' recoveries)
Total - 52 Miles

Mon (28) - 8 miles relaxed
Tue (29) - 10 miles, rolling hills; 8 x 100m uphill strides (max)
Wed (30) - 3 miles, 6 x 1' uphill (jog down rest) 1' extra rest after # 3, 6th hill 85"; 3 miles easyThu (1) - 11 miles recovery
Fri (2) - 9 miles relaxed; 8 x 100m uphill strides
Sat (3) - Rest
Sun (4) - 13 miles, include pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 60 Miles

Mon (5) - 9 miles relaxed
Tue (6) - 11 miles, some hills; 8 x 100m uphill strides (max)
Wed (7) - 3 miles, 4 miles at 5:40 pace, 3.5 milesThu (8) - 13 miles easyFri (9) - 10 miles relaxed; 8 x 100m strides uphill (max)
Sat (10) - Rest
Sun (11) - 14 miles including pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 66 Miles

you can't count on me

Got in around 40 miles last week pain free. Really looking to get in another one of those!!!

Sunday -- 51 min at White Rock Lake. Nice and relaxed. Definitely windy though.

Monday -- 31 min on Merrifield and grass track. Rolled off a middle four miles of 6:32, 6:16, 5:42, 5:26...felt horrible with the heat and just felt weak.

Tuesday -- 42 min with Garrett and Matt on merrifield. Went through 6 miles in 6:34, 6:09, 6:11, 6:14, 6:09, 6:02...had horrible stomach pains so stopped at 42 min...felt good though aside from the stomach.

Wednesday -- 1 x 800m on the grass with Ashley Alford in 2:22 + 31 min with four miles in 6:36, 6:17, 5:42, 5:31...felt good. A little wet and windy.

Thursday -- 51 min easy with the guys on merrifield road and the grass track. Splits for 6 miles of: 6:40, 6:54, 6:32, 6:24, 6:16, 6:03...

Friday -- 33:01 on merrifield, got stung by a wasp on the shoulder, ran really hard, and thought about dying on merrifield and no one finding me until 2 p.m. practice. splits for 5 miles of 5:58, 5:34, 5:21, 5:19, 5:13, plus the add on to and from.

Saturday -- 41:01 from the wal mart in grand prairie, to the end of carrier parkway and back. nice easy run with amie in the worst wind possible.

Total mileage -- 42-44 miles about

I just want to train hard...

I really want to run fast. But to do so you have to train. And you have to be healthy to train.

Sunday -- 51 min very easy in the a.m. at Norbuck Park. No pain. No fatigue in the leg. It was hot too.

Monday -- 20 min at 6:35 pace on the treadmill (had to avoid the tornados present)...then did some exercises.

Tuesday -- 51 min at Town Lake with Garrett, Felix, Matt, and Vincent Rono...nice run...

Wednesday -- 20 min very easy with Garrett at Town Lake...

Thursday -- 32 min very easy at Town Lake with the guys.

Friday -- 50 min at DBU on merrifield. 6 mile splits in 6:32, 6:32, 6:32, 6:25, 6:11, 6:19.

Saturday -- 40 min around Fort Worth very easy

Nice week in terms of no pain and great runs. Didn't really push anything at all. Just nice easy pain free runs. Hopefully this continues.
Estimated mileage -- 40 miles.

Dr's, Treatment, and 20 minutes in nothing but compression shorts

So I saw a couple of doctors on Tuesday and can say that the second trip was much more pleasant than the first. Honestly, I sometimes wonder how people can actually treat a patient the way they do and really feel good about what they are doing?

The first doctor I saw was a complete goof and acted as if I had something that I should just be able to run through, and then just suggested that I give his "buddy" a call and see him. His "buddy" does not take insurance and cost 175.00 per session. Yeah!

So, in the afternoon, I saw another group of doctors, more wholistic doctors who are in to actually treating things aggressively, instead of passively. It just was a really comfortable setting and one "free" session seemed to do a whole lot of good. I'll be going back on Thursday for more "treatment".

But here's a recap of some of the stuff I've been doing to not feel too lazy...

Sunday -- completely off...I let Easter be my excuse

Monday -- 2 x 20 min arm cycle with 3 min rest...got in the equivalent of 4.7 miles and then 5.3 miles on the two rides.

Tuesday -- 40 min continuous on the arm cycle...pretty good rhythm + afternoon session with the Dallas Movement Group (the doctors).

Wednesday -- 20 min easy run with Dan on the grass in compression shorts. Felt great. Little sloppy and out of shape...but no pain???

Thursday -- 20 min easy on the grass in compression shorts. No pain. A little fatigued from yesterday + afternoon session with the Dallas Movement Group (the doctors).

Friday -- 20 min easy in the a.m.

Saturday -- 20 min easy in the a.m.

Not posting a total mileage.

Week 5

Survived another 45-50 mile week. Suppose to be upping the ante this week. We shall see. Also going to run a 1500m at Baylor to check fitness. It might be frightening to watch...

Sunday -- 8 miles easy on the trails. A little discomfort but not too much.

Monday -- 6 miles on the treadmill. Ran between 6:15 and 6:31 pace the whole time. Felt good the faster I went. Still not healed. Starting to get pissed with this knee/leg/it band...

Tuesday -- 2 miles warm up + 800m in 2:41...stopped what was suppose to be a 4 mile tempo because of pain.

Wednesday - TBD -- Off

I'm going to see a Dr. on Tuesday to figure out what in the world is wrong with my leg. It's getting really frustrating. I haven't ever been able to start and finish a complete track season. How am I suppose to find out how fast I can truly be if I can't stay healthy? Things have got to change.

Week 4

Just going to repeat last week. Not sure what's going on. I'm running, but I'm very uncomfortable with this right leg/knee...who knows? Got in mostly everything last week including a good tempo. Not going to run as fast this week on that. Maybe get to an unmeasured place and just put in 20 minutes of hard running.

Sunday -- 6 miles at Irving Trails. Muddy. Good.

Monday -- 6 miles on Merrifield. Felt horrible. 39:41.

Tuesday -- 6 miles on trails...knee pain. had to stop and start back up.

Wednesday -- 6 miles felt great.

Thursday -- 2 miles easy, 4 mile tempo in 20:06, 2 miles easy. 6 x strides.
splits: 5:21, 5:00, 4:57, 4:47...extremely windy, but ran tough the last 3 miles.

Friday -- 20 minutes easy to check out new shoes.

Saturday -- 11 miles with pick ups of 1',2',1',2',1'...very hot. Fell apart last 15 minutes of the run. Survived though.

Total Mileage -- 46 miles

week 3

If all goes accordingly...

Sunday -- 6 miles relaxed at Irving Trails...ran for 42 minutes, calling it 6 miles...most definitely more though...

Monday -- 6 miles in 39 minutes...cold and rainy...

Tuesday -- 8 miles, 2 miles warm up, 4 miles tempo, 2 miles cool down -- 19:57.57 -- 5:10, 4:57, 4:55, 4:53.
Great run considering I averaged sub 5 minute pace after only 2.5 weeks of running!

Wednesday -- 7 miles relaxed with Dan...4 on Merrifield, 3 on Grass Track.

Thursday -- 7 miles easy with Garrett. Leg flared up at the end of the run. Not bad though.

Friday -- Rest

Saturday -- 11 miles, including pick-ups of 1',2',1',2',1' en route every 5' (alt 4' and 3' rest)...ran 74 minutes at the lake for 10.5 miles. Stopped there because i was back at the car and was pain free. didn't feel fast on the pick ups.

47-53 miles...

week 2

So last week went really well in terms of training for me, so now I'm at week two and I'm just going to repeat last week.

Sunday -- 35 minutes on the grass track last night. Felt great.

Monday -- 2 miles easy, stretch, 4 x 40" uphill, 2 miles easy; nailed the workout with Dan...felt good...Dan really exploded on the 4th and I just don't have the muscle strength right now...it'll come. 34:58 worth of running.

Tuesday -- 30 minutes easy on the grass...definitely getting into shape slowly...but surely...it was extremely windy.

Wednesday -- 32:44 at the Irving Trails. Awesome run in great conditions. These are truly some awesome single track trails. Had a great run. Definitely worth the 15 minute drive.

Thursday -- 20 minutes easy on grass with strengthening exercises afterwards...beautiful morning.

Friday -- 35 minutes easy on the trails...

Saturday -- 36:45 in hull...nice and easy...

back to training....hopefully?

Just got my base plan from Gabe and will look to implement it within the next two weeks, if all goes well. It'll build me to 70 miles per week quickly and then if things are still going well, will get me to 100 miles per week as that is where I am the most comfortable. We'll look to do the following:

• Sunday -- alternate 25-30K long run with 20K long run
• Monday -- recovery, starting off with single 15K run (1 hour)
• Tuesday -- double with 8K in the a.m. and 15K steady state in the PM (5:40 pace)
• Wednesday -- Fartlek, but not at greater than 80% effort. Alternate weeks will include light surges of 1,2, and 3 minutes of duration.
• Thursday -- key strength building session with 6 x mile or repeats 800's or 1000's with 3-5 minutes recovery; no greater than 85% effort.
• Friday -- recovery, 15K run (1 hour)
• Saturday -- alternate 20 minute tempo with 6-10 mile tempo.

Initially, the 800-mile repeat times will range from 4:42-5:00 pace.

Sunday -- 35 minutes at norbuck park and surrounding areas. Felt okay, definitely out of shape. We'll work on that though.

Monday -- 2 miles easy, stretch, 4 x 40" hills, 2 miles easy...got it in 33 minutes and some change with Dan. Felt good. Definitely have a long ways to go before I'm back.

Tuesday -- 4 miles easy on grass...30 minutes easy with dan on the grass...not sure how far we went...it was an okay run though.

Wednesday -- 4 miles easy on grass...30 minutes easy with dan on the grass...was nice. much better than yesterday.

Thursday -- 5 miles on Merrifield including 4 x 40" surges after 1M easy every 5 minutes. Ran 31:47 for 5 miles. Not bad at all.

Friday -- 4 miles easy

Saturday -- OFF

Total Mileage -- 27 miles

...

Sunday -- 22:30 of nice/easy running on the grass track/soccer field. This is now my third run back, all three of which have been nice/easy, on the grass track/soccer field. Felt fine.

Monday -- 20:00 on grass track...started to have crazy pain with 10 seconds left in the run. Got ART this morning. Not sure it helped this time. Still worried.

Tuesday -- 35 minutes elliptical p.m.

Wednesday -- 22:30 running on dirt trails a.m. Nice run. Prettiest day of the year thus far.

Thursday -- 20 minutes a.m. on grass track with Felix and Kurt. Felt good.

Friday -- 20 minutes with Dan on grass track. Felt nice and easy.

Saturday -- 25 minutes elliptical and felt horrible.

this week and what it resembles...

So. I need to get back into this routine. Don't want to talk very much. I just want to update.

Sunday -- 35 minutes elliptical with surges of 1',2',1',2',1' with 2' rest p.m. + core routine

Monday -- 40' bike p.m. Very easy bike ride. Core routine followed.

Tuesday -- ART in the a.m.

Wednesday -- 20 minutes running p.m. on grass track with Dan. Felt good. Out of shape and over-weight, but good nonetheless.

Thursday -- 35 minutes elliptical with 5 x 1', 2' a.m. + 22 minutes bike p.m.

Friday -- 20 minutes running a.m. on grass track w/ Matt Hansen. Felt good.

Saturday -- Completely off.

maybe

It's been 16 days since I was able to run. Of course it has been frustrating, but it's also been sort of a blessing in disguise as I have been able to really focus on getting my kids race ready...I think I am a better coach when I am running, but I have been able to devote more time to the smaller things these past 16 days. Not that that's going to change when I start back running, I just had to find a creative outlet when I got injured, so I was able to play around with our training schedule and notice some weaknesses, and now we're working to improve them.

I should be able to start back running tomorrow. We're going to try 20 minutes on the grass. Hopefully it goes better than the last time I tried that. Keep your fingers crossed.

I'm also doing a study on training 10,000 meter runners and I'm using none other than Matthew Alexander Hansen himself. Our goal is to win the NC in the 10,000 meters in May, so it'll be good to document his training, my philosophy, and such.

i remember it well...

Spent last week doing nothing.

Sunday -- 50 minutes arm cycling + upper body strength/core work

Monday -- 2:35 running. Limped back to my office. Going to arm cycle again for 50 minutes this afternoon and then do some core work.

Tuesday -- ART w/ Dr. Kelly Ryder. Figured out the problem is most likely in my back. 50 minutes arm cycling.

Wednesday -- ART w/ Dr. Kelly Ryder. 35 minutes a.m. arm cycling + 42 minutes p.m. arm cycling.

Thursday -- core workout a.m. + 35 minutes elliptical with no pain p.m.

Friday -- ART w/ Dr. Kelly Ryder a.m. 50 minutes biking while watching 101st Millrose Games. Added in 4 x 1' arms only.

Saturday -- 35 minutes elliptical p.m.

don't panic

The previously used title, "don't panic", is in reference to the state that I am currently in. Do I continue training or do I shut it down? It's hard to discuss with my coach because I know that he's invested so much time and energy into my running with very little return...no return actually. It's just frustrating because I'm in very good shape, I'm just not very smart about what I personally should do. I know what I would have one of my athletes do, but that's different...

Sunday -- 10 miles very easy...felt pain as the run ended. Horrible pain.

Monday through Saturday -- Off

re--cover--y

So had a bummer of a week last week, starting with Monday and going all the way through to Saturday. Monday wasn't able to commit to the time to run the 14 mile workout, so split the day into a double and thought I had a good workout...but ran too hard on my second run of the day, thus throwing my hamstrings and IT Bands into whack, forcing Tuesday into a run that suffered horribly...each step caught, but I pressed on and hit my 14 miles in a terrible day...passed on a Wednesday morning run because of IT Band tightness, but opted for my 10 miler Wednesday p.m. and had a decent run, but caused more tightness...Thursday, warmed up but wasn't able to run...so took the next two days off, only to jog 4 miles on Saturday....

Sunday -- Houston Marathon 5k "Fun Run"...I do this race mainly as a formality to the sponsorship I have...Ameriprise Financial...really wanted to get out and race and at least prove to myself that I can do that...ran 15:02 officially...and won by 70 seconds...was extremely windy in my opinion and had a lot of turns, but really enjoyed the course to be honest with you...finally felt strong throughout and though I only managed 4:50 pace, it was a good solid effort in which I feel like I ran smart...I never let up...I jogged a ton before the race just because of a few mix ups and then a ton afterwards because of the same mix ups...about 7 miles total...

Monday -- So, got really tight on Sunday night and did some icing, stretching and med taking, and felt better on Monday, but decided to let the leg have the morning off...but ran 9 miles in 56 high in the afternoon and felt okay. did more icing and med taking afterwards.

Tuesday -- 2 miles warm up + 1 x 3000m, 2 x 1500m with 6' and 3' rest...ran 8:46.22, 4:20, 4:19 for the workout...felt great...cooled down for 1.5 miles...nice and fit...just worried about volume. set a pr in the 3k.

Wednesday -- 5 miles a.m. pretty easy...stomach hurt...9 miles p.m. on merrifield, partly with matt hansen, partly without...

Thursday -- 5 miles a.m. again stomach hurt...9 miles p.m. felt okay...got a little tight. stretched at 5 miles...

Friday -- Travel to Texas Tech; no running.

Saturday -- 1M race -- Indoor PR of 4:21.97 + 3k race -- 9:00.xx...3rd and 2nd respectively. Thought I raced the mile well...the 3k I was toast for and just ended up settling. I have to get healed.

Start it off right...

What a start to the new year. 100 mile week the first week of 2008...nice. Feeling okay right now. Really concerned about the changing weather, but there's nothing I can do about that. Have a tough week and a race on Sunday. It's the race I opened up 2007 with, so it's nice to start a little tradition. This will actually be the 4th year in a row I'm making the trek to Houston for the Marathon, Half Marathon, and 5k. Should be exciting.

Sunday -- 10 miles a.m. in 69:00 nice and relaxed around the lake, aside from the ridiculous wind. + 5 miles p.m. in 32:50...started slow but picked it up on the way back. Wish the wind would let up before tomorrow's workout. Geez.

Monday -- 9 miles w/ 4 x 2',2' + 4 x 1',1' + 8 x 100m strides a.m. + 6 miles p.m. in 36ish...too fast again. Need to slow these down.

Tuesday -- 14 miles easy around the lake in 1:31.11 and felt every second of it...horrible run in a horrendous wind.

Wednesday -- 10 miles on Merrifield Road w/ Matt Hansen. Really good run, just had a little IT Band soreness in both legs.

Thursday -- 2 miles warm up + stretching...IT Bands really hurt and did not want to chance it with a workout. Took rest of day off and am planning on taking off until Saturday.

Friday -- Travel to Houston Texas.

Saturday -- 4 miles w/ Katie Noss in Hull Texas. Nice and easy.

The year in review...

Wow. What a year? I've done a lot of thinking the past few days about where I've been and where I am and where I plan to go, running related. It's tough, because I was raised to believe that I could achieve anything, as long as I committed myself to the end goal and worked as hard as possible to get there. I was also taught balance and structure and a ton of other things that I've sort of lost a hold on. I just wonder at 24 if I'm doing what it is that I'm suppose to be doing and I wonder if I'm doing it the right way, or if I'm just wasting my time chasing something that I really want, but chasing after it the wrong way. Not sure if that made sense, but I want to reiterate that this is completely about my own personal running life.

I guess I should start with the beginning of 2007. I ran a race in Houston, the 5k that runs in conjunction with the Houston Marathon and Houston Half Marathon. It was also my debut run with Ameriprise Financial who has kept me in shoes and uniform all year. I won the race in 15:19 and felt really strong and confident afterwards as it had been my first hard run back after an injury. I think at the time I had only been running for 3 weeks. So it was a great step; at least I thought.

I then, after advice from my coach and from my girlfriend at the time jumped into a mile race at the Texas Tech Indoor Opener in which I ran 4:23 and was one of only two Americans in the field. It was a good race considering it was only my fourth week back and I had put in a higher mileage day the day before and had done no speedwork at all. It was a PR.

Unfortunately, not 3 or so days after the mile at Tech I ran into some IT Band problems and missed valuable training. I held myself together for a win at the UH All-Comer's Meet for 3k in a subpar time and then took 3-4 weeks downtime of just biking and hoping to salvage a track season.

Upon coming back after a 3.5 week down period, I was going to alternate 6 mile easy and 6 mile tempo runs. On the second week back I ran a 7 mile tempo in 5:12-14 pace and immediately called my mentor Gabriel Rodriguez to tell him of the exciting run. At that point in time he became my full-time coach and he put together a plan for me for the 2007 track season. With the ultimate goal of qualifying for the US Championships sometime between 2008-2012 we focused on improving my raw speed and my 800/mile times...

I ran a track season in which I set PR's in the following events:
400m - 54.xx
800m - 1:57.13
1500m - 3:57.70
Mile - 4:12.51
3000m - 8:46.xx

Entering the fall I set my focus on the USATF Club XC Championships. Along the way I ran PR's for the following distances:
8000m XC - 25:20
5M Road - 24:51
Half Marathon - 1:09.35

But even with those huge PR's for me, I couldn't run well when it counted. The two goal races I had set for myself, the Arkansas Chile Pepper 10k and the USATF Championships were complete failures. I didn't finish the Chile Pepper after a mental breakdown at the 3M marker and the Championships were just as bad where I didn't break 36 minutes for 10k...

But looking back on all of that, it was great learning experiences. I had thought I was tough and I had really thought that I was out-training most of the country, but I've got 241 people in front of me to prove that I am not. At least not yet. And as far as tough is concerned, it's not something you can fake. It's something you have to callous yourself to....

So, the two most important lessons learned in 2007...
1. You can't claim to be tough, you have to prove it, over and over again. Ala Salazar.
2. You can be fit as a whistle but not prepared to race.

So, what to look forward to in 2008...
1. Consistent training.
2. High goals.
3. More volume.
4. More intensity.
5. Reality.

I need to thank a few people for their contributions to a great 2007...
THANKS SO MUCH...Gabriel Rodriguez, Katie Noss, Ameriprise Financial, DBU Patriot XC/Track, Mike Hummel, Terry Jessup, and anyone else I passed or was passed by along the way...