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.
Sunday, March 30, 2008
Wednesday, March 26, 2008
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).
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.
Sunday, March 16, 2008
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.
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.
Sunday, March 9, 2008
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.
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
Tuesday, February 26, 2008
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...
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...
Monday, February 25, 2008
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...
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...
Saturday, February 16, 2008
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 -- 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 -- 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.
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, February 10, 2008
...
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.
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.
Wednesday, February 6, 2008
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.
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.
Tuesday, February 5, 2008
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 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.
Sunday, January 27, 2008
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.
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.
Tuesday, January 22, 2008
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
Sunday -- 10 miles very easy...felt pain as the run ended. Horrible pain.
Monday through Saturday -- Off
Sunday, January 13, 2008
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.
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.
Saturday, January 5, 2008
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.
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.
Wednesday, January 2, 2008
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...
Saturday, December 29, 2007
I'm just glad I survived the week
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
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
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.
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