Monday, September 26, 2011

September 25th to October 1st

Sunday:
Went for a long run with the team up Sourdough Canyon. We took the single track up to Mystic Lake and the ran down on the access road. I think the run was a bit over 18 miles. Trevor's watch said it was 18, but those watches tend to under measure on windy trail runs so I am going to call it 18.5. The pace on the way up and the way back felt fast and I felt a little tired. I think I was physically tired and tired from lack a lack of sleep. After the run, Sierra and I were talking about doing something fun, but we just stayed inside and did some hanging out with Rowan. (18.5/18.5)

Monday:
I watched Rowan in the morning so I ran later in the day. I made some additional marks with paint to the course we are going to run for a workout tomorrow, so I carried a can of paint while I ran. I felt pretty good on the run. The run probably covered about 10.5 miles. (10.5/29)

Tuesday:
Practice was moved to 6:15am and I did the workout with the team. The workout was a mix workout. I did 3 times tempo miles, 3 - 1200s at i pace, and 4 - 200s at mile pace. I felt like I was running fast, but between the turns and soft surface the times didn't show a fast pace. Still think it was a good workout and I felt good during it. The team seemed to do well with their workouts. It was pretty dark when we started so the women's team missed some of the painted marks. (10/39)

Wednesday:
Two 6.5 mile easy runs. Felt a bit tired today, but not too bad. (13/52)

Thursday:
Course preview at University of Montana Open. Traveled to Missoula and then did a 5 mile easy run, general mobility, and some strides. Felt ok. Went to Johnny Carino's for dinner with the team. Decided on running in the race tomorrow, so we will see how it goes. (5/57)

Friday:
MSU men's and women's teams both placed first in the UM Open XC meet. I ran myself and finished in 2nd place overall in 24:46 for the 8k course. I didn't sleep very well the night before the meet, but I felt ok in the race. My splits were 4:52, 10:03, 15:05, 20:10, 24:46. The second mile includes a significant uphill. I took the lead on the uphill and held it until getting caught with about 1/2 a mile to go. I stuck with the person who passed me but could not quite get back in front. Considering where my fitness is right now, I was really surprised that I ran somewhat fast. I wore spikes for the first time and I developed some big blisters on my heel. They were really bothering me the last 1.5 miles or so, especially on the down hills. I had planned on dropping out just before the finish line if I was in 1st place so I didn't take a win away from a college athlete, so it wasn't too bad getting 2nd so I didn't have to drop out. All in all, I am pretty pleased with my performance. I haven't really done any core strengthening exercises since last winter or something and I feel it cost me today. I just didn't feel comfortable running and was 'sitting' while running. I have heard the saying about feeling uncomfortable while running that it 'felt like I was trying to hump a turtle' . I am not sure what that means, but I think that is what I felt like out there??? Haha. If I remedy that and improve my fitness, I should be able to run fast. Did an easy run when we got back to Bozeman of about 4.5 miles. It was great to get back home, even after just one day. I missed my little family. (14.5/71.5)

Saturday:
Easy Run 6 miles. After practice with the team, Sierra and I sold 50/50 tickets at the football game and then lounged around the house the rest of the day. (6/77.5)

Weekly Summary:
It was fun running in a XC race again. Again, I am surprised I ran as fast as I did. Hopefully with weeks and months of consistent training ahead, I will continue to feel better and get faster. 77.5 miles in 8 runs with one race and one workout.

Thursday, September 22, 2011

September 18th to 24th

Sunday:
Long Run with MSU team up Story Hill and back. We don't have the vans available to use anymore so we ran in town. For some reason, most of the guys on the team went a little shorter on this run. We ran maybe 14.5 miles. I should have added on a bit, but didn't. (14.5/14.5)

Monday:
Did not run today. Not sure why just a little distracted and unmotivated today.

Tuesday:
Ran 6 miles on my own in the morning. In the afternoon I ran a workout with the MSU team. We did a total of 6 - 1200s. We switched back and fourth between doing 3*400 with 30 seconds rest and straight 1200s. There was 3 minutes rest after the last 400 and after each 1200. The venue was on the grass practice fields. I had a really low energy level going into this workout and I struggled a bit in the workout. I am pretty sure my fitness is better than I showed on this workout. (15/29.5)

Wednesday:
Had planned on running in the morning, but Rowan was up quite a bit at night so I watched Rowan in the morning while Sierra caught some extra Zs. In the afternoon, I did a 33 minute easy run then met up with the team and ran for 57 minutes for a run of a total length of 90 minutes. After the run we did a round of hurdle mobility, 9 times 100 yard strides, and then 8 times 40 yard flyins barefoot on the grass. Felt much better today than yesterday. (13/42.5)

Thursday:
6:15am practice in which I did 3 times 2 mile tempos with 2 minutes rest between with the team. The first 2 mile tempo was slightly uphill and was slow as we warmed up. During the second tempo I got a little fired up because I just let everyone lead the first one and it was super slow. On the second one, I seriously dropped the pace and one of the guys was trying to pass me just to be in front I guess. I wondered why they hadn't gone faster on the first one instead of passing me when I was out front with an honest pace on the second. I have to be careful when I run with the team. I try to hone my competitiveness and do so for the most part, but deep down I am always ready for any and all challengers so to speak. The third two mile tempo was a pretty honest pace so I just tucked in and cruised it home with the guys. All together this workout totaled 10 miles. In the afternoon, I ran 6 miles easy. (16/58.5)

Friday:
Sierra, Rowan, and did some serious hanging out in the morning, so I went for a longer run in the afternoon. I ran for 63 minutes with the MSU team and then added on another 20 minutes for a total run of about 12 miles. (12/70.5)

Saturday:
8am workout with the MSU team in the Lindley Center Softball Complex area. It was a fartlek workout of 3 min on, 2 minutes easy, 2 minutes on, 1 minute easy, 1 minute on, 30 seconds easy. The short rest before the 3 minute segment was kind of tough. I felt pretty good and comfortable during this workout. We did 5 sets for a total of 30 minutes on. Dan Jackson took some crazy turns when he was leading to keep all of us on our toes I guess:). This workout totaled about 11.5 miles. (11.5/82)

Weekly Summary:
This was a pretty good week of training, but missing Monday caused the mileage to be lower. The week totaled 82 miles in 8 runs. The Tuesday workout was a bit of a struggle, but just getting through it probably did some good.

Tuesday, September 13, 2011

September 11th to 17th

Sunday:
I ran in the Bozeman Half Marathon and finished 1st in a time of 69 minutes and 44 seconds or so. The time was a little faster than I thought it would be with an average pace of 5:19 per mile for the 13.1 mile course. For the most part I felt pretty comfortable during the race. I was out front the entire way, except for the first 2 miles where there were two guys right with me. Josh Ricardi and Graydon Curry ran well and finished in 2nd and 3rd place. After finishing I ran back and ran together with my sister, Kay, who finished in 1 hour and 56 minutes. Kay has started to run regularly this year and is really doing great. All together, I think I put in 18 miles. (18/18)

Monday:
Easy run in the morning (5 miles) and in the afternoon (7 miles) both of which were both very slow and easy. (12/30)

Tuesday:
Practice was moved to 6:15am because it looked like it was going to be hot in the afternoon when we usually practice. I ran with the MSU team and did 5 sets of 4 times 400 with 30 seconds rest and a 3 minute set break. I did feel a little tired from the half marathon, but not too bad. The last set was pretty fast. We did this on the grass practice fields which were pretty soggy and wet from the sprinklers. In fact, there was one place where we had to run through the sprinklers. It was fun to run a faster interval workout with someone for the first time in a long time. (9/39)

Wednesday:
I had planned on doing a morning run, but Sierra was pretty tired and needed a rest so I watched Rowan while Sierra slept. In the afternoon Sierra and I took Rowan over to the track offices and he met Coach Kennedy, Coach Carignan, and Coach Eitel. In the afternoon I ran for about 25 minutes by myself and then met up with the MSU XC team for a total of 75 minutes or so. After the run, we did hurdle mobility, 4 - 100 meter strides, and then 8 - 40 yard flyin sprints with a short 30 second break between. (11/50)

Thursday:
Tempo run at 6:15am on the Sourdough trails. This tempo was relatively short at 20 minutes long. I went over to the trail system early to put down a 1 mile mark on the trails. I forgot my headlamp though, so I spent a long time trying to find the small permanent mark because it was in the trees and dark out. The loop we ran today was different and I little bit more difficult than the loop we had been doing. This workout totaled about 8 miles. In the afternoon, I ran a short and easy run of about 5.5 miles. (13.5/63.5)

Friday:
Spent the morning with Rowan while Sierra caught up on some Zs. Met Coach Kennedy and we started getting everything ready for the XC meet tomorrow. It rained on us while we marked the course. In the afternoon, I ran 5 miles with the MSU XC team. Should have fit in another run earlier in the day. (5/68.5)

Saturday:
Today was the MSU Cross Country Open. The men's and women's teams both ran pretty well. Both genders were pretty competitive through four runners, but our last scoring runner on each team struggled a bit. Our team's will run better in future meets. I ran five miles in the morning before the meet. I intended to do a workout later in the day, but my sister was in town visiting so I didn't get it done. (5/73.5)

Summary of Week:
This wasn't a great week. I ran 73.5 miles in 9 runs. I did two workouts this week. The Tuesday workout was pretty good, the Thursday tempo was not very long or quality, and no workout on Saturday.

September 4th to 10th

Sunday:
Long run up South Cottonwood Canyon with MSU XC team. It was fun running with a group and running on a great trail for the long run. I think this was the furthest I have ever run up Cottonwood. The total time was just under two hours and it must have been a little over 17 miles total. (17/17)

Monday:
Baby Weese born! Sierra had been experiencing contractions all day Sunday. They continued throughout the night and we headed over to the hospital at 11am. We thought we would just be heading over there for a check up and then would be headed back home, but they told us it was about gametime and that we should stay. The whole thing was quite an experience. Baby Weese was born at 7:08pm and was 7 pounds 7 ounces and 21 inches long. I couldn't believe it when I saw him! People said right away he looked like me, but they are probably just saying that. All three of us spent the night in the hospital. No run for me today.

Tuesday:
As soon as I woke up in the hospital, I was ready for us to head home. Sierra was feeling ok all things considered. I wished we could have gone home sooner, but we had to stay in the hospital for 24 hours so they could do a test on little Baby Weese. I should have headed out for a short run, just to reduce the cabin fever. We were finally home a little after 8pm. It was great being at home with the new expanded family. The dogs didn't know what to think of the new addition. They were pretty interested in sniffing him, but were probably wondering when his own parents would come to pick him up!:) No running for me today.

Wednesday:
Ran about 5 miles in the morning and then reappeared at practice and ran with the team for about 8 miles. Also in the afternoon session: hurdle mobility, strides, and 40 yard flyin sprints. Spent the rest of the day at home getting to know baby a bit more. (13/30)

Thursday:
Morning practice at 6:15am with MSU cross country team. We did a 30 minute 30 second tempo with 30 seconds at mile pace at 5, 10, 15, 20, 25, and 30. Felt pretty good during tempo. Also did 5 times 200 at mile pace with 60 seconds to 90 seconds rest. (10/40)

Friday:
Easy Run 7 miles and hurdle mobility. (7/47)

Saturday:
Easy run 6 miles. I will be running the Bozeman Half Marathon tomorrow morning. We announced the name of our baby boy, Rowan Race Weese.(6/53)

Weekly Summary:
Although I didn't get much done as far as training goes this week, it was an incredible week. Sierra and I are so happy and have enjoyed being parents. We are incredibly lucky to have Sierra and Rowan healthy and feeling reasonably well. Didn't put too much into training this week, but ran 6 times for a total of 53 miles. What a great week!