Fall Training Segment - Week Four

August 7 - August 13

Sunday - Workout
4 miles tempo
I decided a few days ago that there was no point to do a 9 mile progressive run when I haven't been able to run 9 miles easy yet. So I adjusted the workout. I wanted a faster tempo, but didn't want to go as far as five or six miles. I ended up running 2 miles as warm up and then ran 4 miles tempo. My total time was 21:01 which is about 5:15 pace. Was a great run. Very warm out (I won't call it hot) and very humid, but nonetheless a good effort. Glad to get it in. Will do a shakeout this afternoon before doing my strength routine. Ran an easy 3 miles this afternoon and did my strength work. I originally had 9 miles scheduled this morning but with a few mishaps only got in 6. So 9 total for the day.

Monday - Easy Day
6 miles AM + 4 miles PM
6 miles easy this morning at Memorial Park. First loop was in 20:55, next loop was in 18 minutes. Ran around a bit more to make 40 minutes. Did drills and core afterward. Good morning. Need to learn to keep it under control a bit better. I get too caught up in finishing hard. 4 miles out at Memorial Park. Ridiculously windy. Ridiculously dusty. Felt good muscularly. 10 miles on the day.

Tuesday - Easy Day w/ strides
6 miles + 6 x 100m strides AM + 4 miles PM
1/2 mile warm up to GBPT, then 6 miles in 40:44. Last mile in 6:00. 1/2 mile warm down to the apartment. Drills, then 6 x 100m strides. Was an okay run. Got bored with GBPT. Had a very upset stomach at 22 minutes. But got it all in. Another day another dollar. 4 miles this afternoon in 26:33. Ran at GBPT because the Loop at Memorial has been too dusty in the afternoon. Much nicer run at GBPT with the whole thing being shaded. Still dusty though, even out here. 11 miles on the day. 10 of which are really countable.

Wednesday - Workout
3 miles easy + 8 x 2' fast (4:50 pace), 1' easy (6:00 pace)
3 miles very easy (22:50ish) + 8 x 2' fast, 1' easy. Ended up getting in 4 miles total for the fartlek which means I averaged 6 minute pace with the very slow 1 minute jogs. Sort of mixed emotions about it - I definitely didn't run as smoothly as I wanted and probably not as fast as I wanted, but definitely put in the effort. This was surprisingly a very tough workout. 7 miles total.

Thursday - Easy Day
6 miles AM + 4 miles PM
6 miles at Memorial Park. Ran the first loop in 20:26, and the second loop in 17:59. I then tacked on a bit to make it an even 40 minutes. Not a bad run at all considering the night that I had. Felt good muscularly. Getting bored with the loop. 4 miles this afternoon in 26:53. 10 miles on the day.

Friday - Easy Day w/ strides
6 miles + 6 x 100m strides AM + 4 miles PM
40 minutes around Katy, Texas. Very nice run. Had to change it up a bit and get off of Memorial Park and GBPT. Best run I've had here in Katy. Did 6 x strides afterward with 2 being relaxed, 2 a bit more up tempo, and 2 fast. Skipped my double tonight as I'm worn down from a tough week.

Saturday - Long Run
11 miles
Went 12 miles in around 77 minutes. Awesome run. The past two days have been very good as far as running is concerned.

Total Miles: 65 miles

Fall Training Segment - Week Three

Struggled this past week on the long run, but had some very solid days on top of each other. Ready to move onto this week and be in our new training environment! Already taking advantage of the softer surfaces. Now just have to keep it rolling. Trying to be patient. Have to be patient.

July 31 - August 6

Sunday - Easy Day w/ strides

5 miles + 4 x 100m strides AM + 3 miles PM
5 miles out at GBPT with my beautiful wife in 36:15...7:15 pace on the money! Kept it relaxed on the beautiful soft trail and then did 4 x 100m strides. Strides felt powerful and fast. My right arch has been aching bad every morning when I wake but seems to go away once I warm up. Might be the softer surfaces; just have to get adjusted. 3 miles this afternoon in 20:04. Very hot out...in fact, almost ran on the treadmill. Finding that once I walk over to the trail (about 800 meters) I get adjusted pretty well. Felt good and glad to be done. Recovered with a double stack turkey burger with spinach.


Monday - Workout
6 miles progressive
6 miles in 34:57. Went 6:54, 5:53, 5:45, 5:28, 5:25, 5:31 for the progressive tempo. Pumped because my last 3 miles were faster than my 3 mile tempo last week. Definitely wanted to ease into this a bit more, but just got ahead of myself. Not a bad run at all considering all things. About 5:50 pace for the total run and that's with the 6:54 first mile. Did drills and general strength and mobility after the run. Ran at Memorial Park. (5: 36 pace for the last 5 miles.)

Tuesday - Easy Day
6 miles AM + 3 miles PM
40 minutes easy at Memorial Park; 2+ loops to make sure I got in 6 miles. Did some recovery exercises after the run and made sure I went through my drills. Seems like the racing scene is going to be more competitive here and I'm excited about that. Just have to make sure I am ready when it's time to race. 3 miles this afternoon at Memorial Park. Very tired. Super dusty and crowded out...fajitas to recover from a long day of work!

Wednesday - Easy Day w/ strides
6 miles + 4 x 100m strides AM + 3 miles PM
40:02 this morning - calling it 6 miles. Ran out for 21 minutes and came home in 19 minutes. Definitely got in 6 miles, but even if I didn't I ran a half mile to the trail as a warm up anyhow! Tried to stay as relaxed as possible on the way out and did so! My strides were terrible as I was pretty tired - but I plan on recovering as much as I can today. Beautiful morning at GBPT. 3 miles not timed on GBPT. Hot and stomach was a mess, but other than that it was good. Actually the heat doesn't bother me; but the stomach certainly did. Loving the softer surfaces.

Thursday - Long Run
11 miles
9 miles in 61 minutes. Was supposed to be 11 miles but was totally depleted by 7 miles. Rachel even commented that before I reached 3 miles I was throwing sweat all over her (I ran my 1st three miles as her last three miles)...just totally bonked. Lu Armenteros joined me for the last 6 miles or so of my run. I actually stopped at 8.6 miles to get some fluids. Then jogged until I saw 9.0 on the garmin. Did the strength exercises afterward and was still wobbly...

Friday - Easy Day
6 miles AM + 3 miles PM
Ran 1/2 mile to the trail before doing drills and running 39:00 for 6 miles. Last mile was 6:13. Felt really good, especially compared to yesterday! Ran 1/2 mile back to the house. Was a good day as I felt fine physically and really booked it back home as my stomach was unsettled. Nice to have a good effort the day after a bad one! 3 miles hammer session this afternoon around Memorial Park. Long day at work. Just glad I was tough enough to get this in.

Saturday - Easy Day w/ strides
6 miles + 4 x 100m strides AM + 3 miles PM
40 minutes and some change in and around Memorial Park. My stomach nearly imploded after my first loop but the restrooms weren't opened yet, so I ran out 5 minutes and turned around to make it back by 7AM (the time the restrooms open). I had to sit down about 2 minutes from the restrooms as my stomach was giving me the worst kind of fits. Anyhow, ended up getting in just over 40 minutes and felt great in doing so aside from my stomach. I wish the stomach would have been fine because I was rocking the run. 4 x 100m strides afterward were uninspired. 3 miles this afternoon, quickly around Memorial Park. Stomach was uncomfortable, but that's starting to be expected on my doubles. Just need to figure out the fuleing throughout the day and the hydyration.

Total Miles: 60 miles

Fall Training Segment - Week Two

Great week last week. Looking to move along, in the same direction! This week I've got a long run and a fartlek on tap. Excited about the fartlek. Moving to Houston Friday.

July 24 - July 30

Sunday - Easy Day
5 miles AM + 3 miles PM
5 miles at the Trinity Park in Fort Worth. 33:13, which my garmin called 6:38 pace. Took a bit to warm up as usual, but once I got rolling it was good! 3 miles easy this afternoon at Town Park in Mansfield. Hot out and not much of a breeze today, but good run nonetheless. Stomach was a little shaky towards the end, but no complaints. 8 miles on the day.

Monday - Easy Day w/ strides
5 miles + 4 x 100m strides AM + 3 miles PM
5 miles in 32:41 this morning...7:26, 6:26, 6:21, 6:16, 6:05 (off of memory, so might not be totally correct)...felt good aside from a slight ache in my arch. Took a while to get rolling again. Felt good on the strides. Ran them at a slight uphill. 3 miles in the heat this afternoon. Probably the hottest day thus far of the summer. Felt okay; inside of my left ankle ached a bit this morning and this afternoon. Going to ice, ice, ice and stay off of it tonight. 8 miles on the day.

Tuesday - Long Run
9 miles
Miserable run this morning. When I left my house at 5:25AM the temperature read 91 degrees. We went out at a normal pace, but should have run much easier as I got overheated by around 5 miles. At one of the water stops I forget to restart my watch, so there is no time for the run. Luckily Zach had his garmin and let me know where to stop at 9 miles. For sure under 7 minute pace, but miserable, miserable, miserable. Just thankful that I got it in.

Wednesday - Easy Day
5 miles AM + 3 miles PM
Awesome run this morning at Fort Worth Trinity Park. Much much much better than yesterday's disaster! I finished in 32:38, which is about 6:32 pace. Glad to feel better. 3 miles this afternoon - wasn't as hot as usual...felt good on the double. Glad to have a good day of running. 8 miles on the day.

Thursday - Easy Day w/ strides
5 miles + 4 x 100m strides AM + 3 miles PM
5 miles in 32:03 this morning. Felt great. Really thankful for these past few "good" runs. Ran 4 x 100m strides afterward and felt quick and smooth. Excited for the momentum gained in training. 3 miles this afternoon at Town Park...not hot at all. Been blessed with overcast afternoons!!! 8 miles on the day!

Friday - Workout
3 miles easy + 10 x 1' fast (4:50 pace), 2' easy
3 miles in 20:29 + 8 x 1' fast, 2' easy. Stopped after 8 as I was near 7 miles of running and haven't gone that far aside from our long run and had run a solid workout. Realized about half way through that I can't force fitness and need to be patient. Just because there is an end date for a race doesn't mean I can make the workouts match what I want. I've got to be patient and build. I feel like I did that today. Started at about 4:58 pace for the first 1' segment and got down to 4:40's by #7. My eight one was the slowest, but that's because I knew I was finishing and didn't want to get too far away from my car, so there were a lot of turns which slowed down the time, not the effort. 7 miles in 46:09.

Saturday - Easy Day
5 miles AM + 3 miles PM
5 miles this morning in 33:47. Ran out 18 minutes and came home in 15:47. Very solid run. Really felt good on the way out and back which never happens. Stomach was full from last night, so that wasn't great, but no complaints otherwise. Beautiful George Bush Park Trail. Got in the double this afternoon in the heat. Wasn't too bad. Ran on GBPT again. Nice and soft and beautiful. 8 miles on the day.

Total Miles: 56 miles

Fall Training Segment - Week One

I've had a great week off and have some big changes coming up. Hopefully one of those changes will be better training and tougher racing! Here's to a new training cycle.

I'll be training on a similar pattern that the Hanson's runners train on, where you have either a long run or workout scheduled every 3 days. The pattern is Long Run, Workout, Workout, and repeating. So some weeks you might have all three scheduled, and some weeks you might be missing one of those elements. The pattern is to ensure proper recovery between efforts.

All of the easy days will be naturally progressive.

July 17 - July 23
Sunday - Long Run
7 miles easy
7 miles in 44:48 - mile splits (from memory) were 7:08, 6:28, 6:07, 6:06, 5:58, 6:12, 6:39...was anything but easy. Ran too hard, but felt so good muscularly when I started that it was easy to crank down so quickly. The lack of sleep from two nights ago really caught up to me. Glad to be started on this training cycle. 6:24 pace.

Monday - Easy Day
4 miles AM + 3 miles PM
4 miles this morning in 27:18 or 6:49 pace. I'm pretty sure that my Garmin was off since it's an extremely wooded area. Probably got more than 4 miles and probably ran quite a bit faster than 6:49 pace. 3 miles easy this afternoon. Super hot out so kept it very relaxed. Took a while to cool off. Until the temps change I am going to have to hydrate very well!!!

Tuesday - Easy Day w/ strides
4 miles + 4 x 100m strides AM + 3 miles PM
4 miles in 27:35. Ran 7:44, 6:55, 6:40, 6:14 for the splits. Started much slower than yesterday and felt really awful throughout the run. I think I just really tried to run my long run too hard. I need to take my own advice about not forcing things. I did the strides up a slight incline which always makes me feel like I'm running with proper form. 3 miles easy this afternoon in the heat of the day. Feel like I am accustomed to the heat. Still think you should take extreme precautions in 100+ degree temps, but in the shade and relaxed I have been okay. 7 miles on the day.

Wednesday - Workout
3 miles easy + 3 miles tempo (5:35 pace)
3 miles in 21:41 (8:00, 7:00, 6:41), followed by 3 miles in 16:52 (5:37, 5:36, 5:37)...was getting pretty worried on the warm up as I felt really beat, but once I started the tempo segment I felt under control and comfortable. Weird how that happens? Anyhow, had compromised with myself on the warm up to only run about 5:50 for the first mile and then progress if I could, but glad I ended up running the pace I had originally planned for. Good day.

Thursday - Easy Day
4 miles AM + 3 miles PM
4 miles easy at Fish Creek Trail (7:48, 6:41, 6:30, 6:14)...27:16...about 6:49ish pace...Felt very relaxed this morning and was glad to get it out of the way early. 3 miles this afternoon...have gotten very used to the heat thus far. 7 miles for the day.

Friday - Easy Day w/ strides
4 miles + 4 x 100m strides AM + 3 miles PM
4.14 miles in 6:47 pace. Went through 4 miles in the same time as yesterday (27:14ish)...Felt slow at the beginning but smooth throughout. Strides were good. Enjoy not being rushed in the morning. I like being able to go through everything and enjoy it all! 3 miles easy this afternoon. Really getting used to the heat. Enjoying these doubles. 7 miles for the day.

Saturday - Workout
3 miles easy + 3 miles tempo (5:35 pace)
3 miles very easy in 22:55....3 miles in 16:30 exactly! 5:30 pace. Much better than Wednesday when I ran 5:37 pace. Felt easier, but still was in a good rhythm. I have some "body" work to do, but seems like everything is coming along. Very pumped.

Total Miles - 47 miles

The plan.

So in light of making changes I've done some research onto what has worked for me in the past. I've always done well off of higher mileage - it doesn't have to be 100+ miles per week, though I do enjoy logging those triple digits. I want to be running at least 90 miles per week the majority of this next build up.

My goal race for this build up will be two-fold. There is a popular 10k in Dallas in the middle of September that I want to win called the Tour de Fleurs 10k. That race is scheduled 9 weeks into my build up. I'll have 8 good weeks of build up before relaxing a week for that. After the TDF 10k I'll have 6 weeks until the DRC Half Marathon.

The DRC Half is my number one goal this fall. After that I'll reevaluate to see where I am, but for the 16 weeks leading up to the DRC Half Marathon I'll be focusing on trying to run as close to 1hr 6 min and 30 seconds as possible (5:05 per mile pace).

Just a few notes about the plan:

• 16 weeks long.
• 4 weeks of Alpha Phase.
• 4 weeks of SWEP Phase.
• 8 weeks of Race Specialization Phase.
• Mileage Build Up: 40, 55, 65, 65, 65, 80, 90, 90, 70, 90, 96, 90, 90, 95, 85, 60

This is a very similar plan to what I followed in 2007; in 2007 there were a lot of interruptions and the Half was not my focus; hopefully more 10k specific and more half marathon specific work will prepare me to lower my personal best and reach my goal.

Week One: ~40 miles
Sunday - 7 miles - easy

Monday - 5 miles - hilly + 6 x 100m strides

Tuesday - 7 miles - easy

Wednesday - 5 miles w/ 8 x 60" uphill surges

Thursday - 7 miles - easy

Friday - 5 miles w/ pick-ups of 1', 2', 2', 1', 2', 2'

Saturday - 5 miles - easy + 6 x 100m strides

Changes

Changes have to be made.

Rachel and I are home now from New York and neither of us are pleased with our results from the USATF Club Championships. Looking back on our results, we both know that we should have finished higher. It would have taken a miracle for Rachel to win, but if she would have had the day we planned on having months ago she would have finished 3rd and come home with a bronze medal. My PR would have won the men's 5k, and though most championship races aren't run in that manner, this one could have been and I planned to run it that way. So we are not happy with our results.

Looking further into my season, this is the slowest year that I've had in some time. Obviously last year I was out all year and obviously this was a comeback year, but the results weren't where I believe they should have been. I only managed the following results:
8:54 (3k)
9:30 (2Mile)
15:17 (5k)
32:30 (10k)
1:12.00 (13.1M)
*I eclipsed my 3k and 2M bests for the year in the race yesterday but faded badly and ran slower than my season best for 5k.

When Rachel and I were in Austin in May for the state track meet we went for a run around Town Lake and decided that we would do whatever it took the next four years to see if we could qualify for the USA Olympic Trials. We both understand that being an Olympian is something that most people are born into (they have something deep within them that the normal human being does not), but being a trials qualifier is something that a talented, hard working runner can achieve. And so for these next four years we are holding each other accountable and we're going to do all that we can to qualify for the 2016 Olympic Trials.

We've spent the past being selfless about our running and now it's time to be a little selfish. You only get a small window of time before this sport will run away from you and we can't afford to wait any longer. Changes will be made. These next few months will be vital as we get ourselves into new routines, into better training, and honestly into another mindset regarding our training and competing.

Runners are different people. We've always been different. And no one understands the mindset of a runner and why we chase the things we do, or why we put ourselves through the agony and pain that we do, and so for those that don't understand the sacrifices or decisions that we will be making over these next four years will hopefully understand when they see the smiles on our faces when we reach our goals.

Our new journey starts now, oddly enough with a week of rest, relaxation, recovery, and planning.

Summer Training Week #5 - Championship Week

Championship week...we'll see where it goes!

July 3 - July 9
Sunday - 6 miles AM + 4 miles PM
6 AWESOME MILES at the Seabrook Trails. Best run I've had in some time! 4 miles this afternoon at Town Park. Felt good, wasn't hot!

Monday - 10 miles AM
9 miles this morning at White Rock Lake in 57:53. Really got rolling the last few miles - ran around 5:40 pace one last 2-2.5 miles. Very good run. Very solid morning. Glad to be feeling good going into Nationals.

Tuesday - 6 miles AM + 4 miles PM
6 miles easy at Fish Creek Trail. Ran 41:19...took it as easy as I could. 4 miles this afternoon. Ran 27+ minutes and called it four as my stomach was sloshy...

Wednesday - 2 miles w/u + 4 x 200/200 + 2 miles tempo + 4 x 200/200 + 2 miles w/d
2 miles in 14:46 + 4 x 200 (32.52, 31.00, 31.47, 31.65) + 2 miles in 10:35 + 4 x 200 (31.33, 31.51, 31.26, 31.75)...skipped the warm down as I was bored to death and hungry...good session, calves were a bit sore/tight but muscled my way through what should have been a very easy day.

Thursday - 4 miles easy
30 minutes easy at Town Park...pre-flight shakeout. Ready to get to New York and let effort triumph!

Friday - 4 miles easy
4 miles around a turf soccer complex. Awesome run, awesome facility. If I had this facilty would do absolutely all of my workouts here.

Saturday - USATF Club Outdoor Track and Field Championships 5k
22 minutes warming up + 5k in 15:27 (7th overall)...no warm down. Honestly, felt great through about 3k and thought I could win the race; still think I could have won the race. Then just lost everything. I don't think I over-heated, but I definitely didn't feel right. Definitely motivated. Changes are going to be made.

Summer Training Week #4

Very pleased with this past week of training. Now just putting another notch in the belt!

Jun 26 - July 2
Sunday - 6 miles easy AM + 4 miles easy PM
40 minutes easy this morning at Town Park in Mansfield, TX. Definitely got in 6 miles relaxed. Another beautiful morning. 30 minutes easy this afternoon at Town Park. Pretty much have to do all of my doubles at Town Park because it is nearly 100% shaded. Played basketball afterwards.

Monday - 10 miles easy
68:52 this morning at the Trinity River Trail in Ft. Worth. Awesome soft surface trail. I've heard it goes out about 20 miles, but I just ran a small loop around the park that was probably just a tad over 2 miles (maybe 2.15?) - my splits were 15:42, 13:42, 13:07, 13:00, 13:23 with an average of 13:46. Calling it 10 miles though it was probably much more.

Tuesday - 6 miles easy AM + 4 miles easy PM
6 miles progressive w/ Rachel - 7:44, 6:58, 6:43, 6:25, 6:18, 6;00 (40:09)...4 miles easy at Town Park. Ran easy, but enjoyable.

Wednesday - 3M w/u + 1600m, 1200m, 800m, 400m cut down w/ 400m jog rest + 3M w/d
2 miles very easy + 4 x 100m strides + 1600m (4:38), 1200m (3:28), 800m (2:15), 400m (64)...1 mile very easy for cool down. Great workout. Felt terrible warming up and wasn't sure I could hit what I wanted to, but I was perfect as far as what I had in mind! Great confidence and now just have to get to the starting line ready to go mentally!

Thursday - 10 miles easy
10 miserable miles around White Rock Lake. Slow. Like 69 minutes slow.

Friday - 6 miles easy AM + 4 miles easy PM
6 miserable miles around Hull, Texas. Got in 3 miles in the PM on the track in 21:38...ran the first mile really slow with Rachel and then progressed from that point.

Saturday - 10 miles easy
Awesome run in Seabrook, Texas on the Red Bluff Rd Trails. Was an awesome run.

Summer Training Week Three

Did not have a great week last week, so moving on to this week's training. Seems like a big week.

Jun 19 - Jun 25
Sunday - 45 minutes easy AM + 30 minutes easy PM
45 minutes easy around the grass field. Still not feeling great. 30 minutes smooth around Town Park in Mansfield. Much better than this morning. Wasn't even hot in the shade!!! 10 miles for the day.

Monday - 1 hr easy AM
10 miles progressive this morning in 65:23. 7:39, 7:03, 6:59, 6:42, 6:36, 6:23, 6:17, 6:04, 5:53, 5:46...solid effort.

Tuesday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6 miles on Merrifield - 7:07, 6:34, 6:23, 6:07, 5:49, 5:50...nice run. Actually ran about 44 minutes, but this was the split on Merrifield for the 6 miles. Moving strides tonight because of looming storm! 4 miles relaxed at Town Park. Was supposed to storm so I was hoping it would be cooler, but it wasn't! Got it done, and enjoyed it!!!!

Wednesday - 3M w/u + 4 miles tempo + 3M w/d
3 miles very slow for warm up + 4 miles in 21:16 (5:26, 5:15, 5:16, 5:17) + 2 miles very slow for warm down...Good tempo at Fish Creek Trail. Best I've felt since I've been back from Brazil.

Thursday - 1hr easy AM
10 miles easy around the lake in 1:05.23...humid but good temps out. Felt good.

Friday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6.3 miles this morning in 42:28...started really slow but began to roll at Fish Creek Trail. Enjoyable run. Humid, but enjoyable. 30 minutes easy this afternoon around Town Park. Calling it 4 miles though I definitely got more!

Saturday - 80 minutes easy
80 minutes this morning at Town Park in Mansfield, Texas. Ran at least 12 miles. First out and back segment took 41:30, on the 2nd circuit ran 4 minutes faster.

72 miles - total

Summer Week Two

Starting up week two of my summer training build up to the USATF Club Track and Field Championships, which are held in New York, July 8th & 9th.

Jun 12 - Jun 18
Sunday - 50 minutes easy AM + 50 minutes easy PM
7 miserable miles. Miserable miles!!! 51:31...slow, hot, and humid. 25 minutes w/ Rachel at River Legacy Park. Would not have made 50 minutes...got tingly and dizzy feeling. 100+ degrees out, so maybe that's why?

Monday - 20 min w/u + 5 x 400m in 66", rec. 1 min - (5' after set) + 1 x 1600m in 72" per lap - (5' after set) + 5 x 300m in 48", rec. 1 min - (5' after set) + 1 x 1200m in 72" per lap - (5' after set) + 5 x 200m in 30", rec. 2 min AM
20' w/u + 5 x 400m in 69, 67, 66, 66, 66 + 1 x 1600m in 4:57 (72, 73, 75, 77) + 5 x 300m in 48, 48, 48, 48, 48....still feeling terrible. Decided against the 1200m and the 200m's as my calves were cramping. I'm not sure what to make of this funk I'm in, but as the good man Paul once said, "I shall press on..."

Tuesday - 40 minutes easy AM
6 miles progressive w/ Rachel on Merrifield. 7:59, 7:22, 6:53, 6:21, 5:57, 5:48...Felt terrible until about 3 miles and then woke up.

Wednesday - 1 hr easy AM + 45 min very easy PM
10 miles this morning at White Rock Lake...65:21 for the 10.24M loop...64 and change for the 10M marker.

Thursday - 40 min easy + 10 x 400m in 66", rec. 1 min AM + 40 min easy + 3 x 2000m in 6'10", rec. 4 min PM
40 minutes easy + 8 x 400m in 67, 66, 66, 66, 66, 66, 66, 67...felt decent. Still feel like I'm working too hard for 66" pace...but got it in. Super hot. 6 miles easy + 2k in 6:04...decent. Got in a 1200m cool down for 8 total. 16 miles on the day.

Friday - 1 hr easy AM + 45 min very easy PM
45 minutes easy. Stopped each 15 minutes to stretch as I needed true recovery. 6 miles for sure.

Saturday - 1 hr progressive running (down to 5:35 pace) AM + 40 min very easy PM
10 miles at White Rock Lake in 63:55 - last 5 miles in 29:55. Not a fun day at the lake, but better than it's been. Just hot, humid, and windy. But felt much better today. Looked like I went swimming my shorts were so wet!

Summer Training

I'm going to document my training here again. I get really tired of wordpress and really like how easy blogspot is. Also, this is where I recorded some of my best training.

I'm just back from a mission trip to Brazil and am recovering from a cold. I'll post what I've done this week and start from there!

Jun 5 - Jun 11
Sunday - 15 miles easy
Treadmill.

Monday - 5 miles easy
Treadmill.

Tuesday - 10 miles easy

Wednesday - 6 miles easy
Treadmill.

Thursday - 6 miles easy
45 minutes easy w/ Rachel around Town Park in Mansfield.

Friday - 2.5 miles easy (sick...)
Had a workout scheduled. Still feeling terrible.

Saturday - 1 hr moderate AM + 45 min very easy PM
10 miles easy around the lake. 64:22. Very hot and humid. Was glad to be done. 40 minutes this afternoon at Mansfield Town Park. Got in probably 6 miles. Calling it 16 on the day. Hot. Very Hot. Very Very Hot!

Traveling

Leaving in the morning for Indianapolis for our Indoor National Championships. Going to post this training now as I'll be too tired Sunday night when I get in.

Sun - 75 minutes AM
Ran with the guys in the sleet/slush/snow this morning in Gas City, In. It was a solid run, except for the slick roads. Very hard to run hard on...but good run nonetheless. Full day of travel before tomorrow's workouts.

Mon - 20' easy + 4 x (5 x 400m in 73), rest 1:30/5:00 AM + 20' easy + 4k progressive PM
21 min easy around campus and Merrifield Road + 4 x (5 x 400m).
Splits: 1:11.60, 1:13.61, 1:12.69, 1:10.84, 1:11.01, 1:11.62, 1:12.18, 1:12.11, 1:12.16, 1:11.81, 1:12.02, 1:11.85, 1:12.60, 1:11.00, 1:11.97, 1:11.90, 1:12.01, 1:12.50, 1:12.78, 1:11.17 - 1hr 23 minutes total running.
Hot/windy, but beautiful morning on the grass track. Could not find a rhythm, but wasn't as easy as I thought it would be. Definitely was very tired on last set. Good solid AM session.
3 miles easy this afternoon + 4k progressive - 3:25, 3:20, 3:12, 3:11 - very good workout, then finished out for 6 miles on the session - 6:24 pace for total run.

Tue - 1 hr easy AM + 20 min easy PM
1hr easy on Merrifield Road this morning. Pretty cold. Saw Kurt at the 3 mile marker so had some company for about 4 miles. Very enjoyable run. 20 minutes very easy w/ Matt this PM....

Wed - 20 min easy + 12k fast on road at 5:30-5:35 pace
3 miles warm up + 7.5 miles in 42:02 (5:36ish pace)...10.5 miles on the session. Not a bad day - very boring workout and not really in it mentally as my stomach was upset and I didn't get the sleep I had wanted. Regardless I ran right where I wanted to and got in 64:58 of total running.

Thu - 1 hr easy AM + 20 min easy + 10 x 100m uphill PM
1hr easy this morning in the rain w/ Zach Morgan and Kurt Lindsey. Run was okay. Legs a ton sore.

Fri - 1 hr easy AM + 20 min shakeout PM

Sat - 20 min warm up + ConocoPhillips Rodeo Run 10k

Starting over...

It's been a while since I've been here...all of my training leading up to here is logged here.

I was injured in October of 2009 and finally was able to really resume training this past December. I ran a few Indoor Races and am running my first road race this coming week. Everything seems to really be falling into place with the training and my fitness. Just have to keep it rolling.

2/13 - 2/19
Sun - Rest/Travel

Mon - 3M warm up + 4 x (4 x 600m) w/ set 1: 1:55, 2' rec., set 2: 1:50, 1:40 rec., set 3: 1:45, 1:20 rec. set 4: 1:40, 1' rec., w/ 5' recovery between sets.
This was a good workout. Ran on the grass track and used the garmin for the measurements. Perfect day for running; actually got a little warm towards the end.
Splits: 1:48, 1:53, 1:52, 1:53, 1:50, 1:48, 1:50, 1:50, 1:43, 1:41, 1:42, 1:40, 1:42, 1:48, 1:51
Fell apart towards the end, but I think the workout was meant for me to do so...nonetheless, very good effort over 6 miles for the hard segments and 11 miles for the morning.

Tue - 60 minutes AM + 60 minutes PM
60 minutes easy this morning on Merrifield Road. Very easy run; but very enjoyable. The weather here has been amazing this week. 60 minutes again this afternoon around GP - very windy, and warm, but enjoyable. Ran with Matt and Zach.

Wed - 1hr30' easy AM + 25 min PM
1hr 30' easy this morning. Felt terrible. Ran on fish creek trail and did the first hour with Zach. Worst run in a while, but can't complain, at least I'm running and I'm running a lot. Got through it, but need to take better care of myself. 25 minutes this afternoon with Matt at Mountain View Trails - we ran really slow, but enjoyed the convo and the team being out there.

Thu - 90 minutes easy + 2km hard
Did just that. 90 minutes around White Rock Lake followed by a 2k at a hard effort. Ran 13.02 miles in the 90 minutes and 6:38 for the 2k. Not a bad day. Wanted to be faster over the 2k, but getting used to the higher volume days, so no worries. Better day than yesterday for sure.

Fri - 50 minutes easy PM
50 minutes easy around Gas City, Indiana. Great run; though very windy. Glad to get it in as I was feeling pretty groggy from the travel and small rest. Will hopefully sleep well tonight.

Sat - NCCAA National Championships - Coaching
Was scheduled to run a 6k tempo but had to wake really early for a coaches meeting if I was to get in the run - I did wake, and dressed, and walked out of the hotel to find that it was too dark and there were no street lights. I thought we would be done in time to get it in the afternoon, but that was a waste after an up and down day of coaching. But got some good sleep during the night.

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