Monday, November 28, 2011

November 27th to December 3rd

Sunday
Long run at 7am with Matt Adams and DJ from Full House. It was good to catch up with Grizzly Adams. Also, it really helped to run with someone because I was still not feeling great from the cold. I wouldn't have gone as far without them. We did the Nash Loop and a big loop around town. After the run, Rowan, Sierra, and I went and hunted a Christmas Tree. I really had to hike a lot, but I found a bute. I was kind of worried Sierra might not like it because it wasn't the super skinny tree we typically bag. All of this was done before 12:30. As productive as the morning was, the afternoon/evening was equally unproductive! (17/17)

Monday
Easy Run in the morning of about 5 miles. In the afternoon, I ran about 8 miles with the MSU guys and then did a plyos circuit. (13/30)

Tuesday
Did a little tempo in the afternoon. I did the first 6 miles of the Huffing for Stuffing course and ran a little slower than I did in the race. I thought I would run faster than the race, but was still not feeling good from the sickness and was just in trainers. I hope to shake this cold soon so I start feeling good again. (9.5/39.5)

Wednesday

Thursday
Easy Run 9 miles (9/48.5)

Friday
Easy Run 6.5 miles (6.5/55)

Saturday

Sunday, November 20, 2011

November 20th to 26th

Sunday
Long run with Dan Jackson. Dan is so skinny he saves the team on travel because we just send him through the fax machine. Long distance rates do apply though. Anyway, we had a great long run. We talked it out and somehow killed 2 hours and a lot of miles. It was really cold when we started, about 4 degrees, but it was clear and there was no wind so it was actually kind of nice out. (16.5/16.5)

Monday
Short easy run in the morning of about 4 miles. In the afternoon, I went on for about a 9 mile easy run. Ran for a time with Jake and Grant after bumping into them. Also bumped into Scott Creel and ran with him for a bit. (13/29.5)

Tuesday
Did not run today. I was just stressed out about things and didn't go for a run even though it would have helped me to feel a little better.

Wednesday
Easy run 9+ miles. (9/38.5)

Thursday
Raced the Huffing for Stuffing 10.6K. I woke up in the Morning with a sore throat and felt zapped of energy. Because I was feeling sick, I didn't run really hard. I pretty much ran 5:20 miles the entire way. Thanksgiving Dinner was lots of fun. Once dinner was over, I felt absolutely exhausted by 8pm. (12/50.5)

Friday
Still had a sore throat this morning and the congestion was starting to kick in. Went for a short run in the afternoon. Didn't feel great on the run which was to be expected. (6/56.5)

Saturday
Didn't go for a run today. Really feeing the congestion now, but should have gone for at least a short run anyway.

Weekly Summary
56.5 miles in 6 runs. This was good week to take it easy, especially with getting sick. Need to pick it up next week.

Sunday, November 13, 2011

November 13th to 19th

Sunday
Long run in the afternoon. Ran from my house out Story Hill to Syphes Canyon Road and back. Since I didn't get a workout in yesterday, I ran the uphills hard and the downhills easy. I started running the uphills at the corner of McIllhattan and Story Hill. I just did the out and back instead of the loop so I had hills on the way back too. The first 33 minutes was easy, then 2:56 h, 1:16 e, :41 h, 1:21 e, 1:06 h, 1:38 e, 1:09 h, 1:01 e, 2:35 h, 1:06 e, :18 h, 1:07 e, 3:15 h, 2:23 e, 4:25 h, 7:23 e, 1:09 h, :41 e, 1:04 h, 4:06 e, 2:20 h (this was a flat section, but threw in a hard flat section), and then 29:30 easy to get the rest of the way home. There was a total of 19 or so minutes of hard mostly uphill running. (15.5/15.5)

Monday
Easy run 12 miles in the evening. (12/27.5)

Tuesday
10 times 150 meter hill sprints with jog back recovery, in the morning. In the afternoon, I ran a 25 minute tempo. It was cold and pretty windy all day. It was 20 degrees when I ran in the morning and about 26 degrees in the afternoon. (16/43.5)

Wednesday
Easy run in the morning of about six miles. It was very cold out, somewhere between 0 and 5 degrees. However, it was sunny and there was a fresh layer of 1-2 inches of snow on the ground. As crazy as it sounds, it was actually a nice little run. In the afternoon, I ran an easy 7 miles. (13/56.5)

Thursday
Tempo workout in the morning on the 2 mile loop near/on campus. The workout was 3 mile tempo, 2 mile tempo, 2 mile tempo, 1 mile tempo with 3 minutes, 2 minutes, 2 minutes rest. I was just a little more aggressive with the workout today, especially for a tempo and doing it completely by myself. My times were 14:58, 9:58, 9:58, 4:58. The 3 mile tempo had the downhill section of the two mile loop twice, while the mile was on the uphill section. There was a lot of foot traffic on the mile interval which made it a little more difficult. This was one of my better solo workouts in a while, especially for a solo tempo. (12/68.5)

Friday
It snowed a lot last night, maybe 8 inches. I woke up this morning and immediately started shoveling. It took over an hour to get everything shoveled. After shoveling, I headed out on a little run. It was slippery where it had been plowed or shoveled and the snow was deep where it hadn't been. I ran for 42 minutes, but probably ran not too much more than 5 miles. Hopefully the footing will be a little better this afternoon and tomorrow morning, but it sounds like we are gonna get more snow. In the evening, the footing was a little better, but it was cold and very windy. It was pretty aweful out, but for some reason it was fun being out there in the storm. I ran around town and then did a loop around the cemetery. (12.5/81)

Saturday
Easy run in the morning of about 9 miles. If it was halfway descent out, I would have done a fartlek workout. It was pretty cold out and the footing was horrible everywhere. I had some thoughts about doing a workout on the 200 meter track in the Fieldhouse, but just wasn't ready to do a workout indoors. Worked selling 50/50 tickets at Cat-Griz game. What a disappointment that game was. Maybe the loss will help them play well in the playoffs this year. Cross country and track are where its at anyway:) (9/90)

Weekly Summary
90 miles in 10 runs. Training isn't too structured right now. I need to decide what I am training for for sure and then follow a more focused training plan.

Wednesday, November 9, 2011

November 6th to 12th

Sunday
Long Run at 7:30 with XC team. We ran up to Story Hill and back and then Dan and I added on a little bit. I really did not enjoy this long run. My back was still hurting a little bit and there was a couple of inches of snow on the ground which made my back feel worse. The whole run I was dreading the coming of the snow season and generally not having the time of my life. Anyway, the run totalled 2 hours. I am going to call it 17 miles because it was so horrible even though we probably only ran 16 miles. (17/17)

Monday
Easy run in the morning of about 5 miles. In the evening, I ran 8 or 9 miles. My back is now feeling much better and I am no longer as upset about the cold weather and snow. Most areas are pretty clear of snow which makes running much more enjoyable. (13/30)

Tuesday:
In the morning, I ran 8 200 meter hill sprints with Carl, Dan, and Pat. In the evening, I ran a twenty minute tempo with the rest of the XC team and then did 4 times 200 on the track. The tempo felt really comfortable and averaged 5:10 to 5:15 pace. Between the two workouts I covered some different energy systems. (13/43)

Wednesday
Easy run with the MSU team including running home and back. (10/53)

Thursday
Headed out at about 7:20 this morning to meet up with Carl, Pat, and Dan for a tempo workout. We have somewhat limited options now that there is snow on the ground so we ended up doing the same tempo mile loop over and over. I actually really like doing repetitive loops for tempo runs because it is more accurate to compare times. I did 8 times mile tempos with 60 seconds rest between. I don't know how accurate the loop is, but I averaged maybe 5:02 or so for the 8 overall. Felt pretty good overall, except for the 1st one which felt a little rough. Running from the house to the Fieldhouse and then out to the course was a long warm up, but I did that because I won't get another chance to run today because we are traveling to Pocatello on our war to Provo for Regionals. (14/67)

Friday
Easy run in Pocatello. I ran up to the water tower and around some neighborhoods. In the afternoon, I ran the course preview in Provo for the Mountain Region Championships. (13/80)

Saturday
Wanted to do a workout today, but it didn't end up work out. I went over to the course meaning to meet up with Zachery Barrett, but ended up being late. I ran into an old friend Rob Parish and we did an easy run. Zack finally showed up, but I had already run 7 to 8 miles, so I decided to just do an easy run and maybe do a workout tomorrow. (11/91)

Weekly Summary
91 miles in 10 runs. Would have been a great week if I did the workout Saturday. Oh well, I should have planned a bit better and been more disciplined.