Sunday
Long Run 17 miles (17/17)
Monday
Easy Run 11 miles (11/28)
Tuesday
Tried to do a workout today, but was just off. I ran 5 * 1200. I started off running 68s, but fell off after the 2nd or 3rd 1200. My frustration kept increasing and after the 2nd of what was supposed to be 3 300s, I decided to call it a workout. I stewed over the workout all day. In the evening, I ran 5 miles. (14/42)
Wednesday
Decided to redo yesterday's workout, so I did 5 * 1200 again. Ran much better today, although not great. I ran 68s until the last one when the wind really kicked up which led to a slower time. After the 1200s, I ran 3 *300 with 60 seconds rest in 46, 44, 43. In the evening, I ran 5 miles (15/57)
Thursday
Ran 4-5 mile tempo run in the morning, but it wasn't real fast. In the afternoon, 5 miles. (14/71)
Friday
Ran 6 or 7 miles easy in the morning. In the evening, I traveled on the bus to Missoula for our first outdoor meet. (6/77)
Saturday
Intended on doing a workout in the morning before the meet, but it just didn't work with the bus/coaching responsibilities. So right after the track events finished, I slipped in a quick workout while the discus finished up. I did 2 * 200 with 2 minutes rest after strides just to make sure I was warm. The I went into a 1200 meter time trial. I think my splits were about 59, 61, 61 for a 3:01 total time. I was surprised I ran that fast in a time trial especially after being on my feet all day. Also, I didn't go into an all out kick or anything the last 200, so again I was surprised to run what was a pretty fast 1200 for me. After the 1200s, I did 6 *200 in 26-28 with 2 minutes rest, in order to get a little faster running done. I wanted to do some more full oval (800, 600, 400) intervals, but I didn't want to be any more of a distraction than I had been to those watching the discus, so I just did 200s on the backstretch. (5/82)
Weekly Summary
82 miles in 10 runs (actually it may have been 77 miles in 9 runs, can't remember for sure if I did one of those afternoon 5 milers).
Thursday, March 29, 2012
March 18th to 24th
Sunday
Long Run 18 miles. Was a little tired after yesterday's race. (18/18)
Monday
Easy run 8 miles (8/26)
Tuesday
Easy Run 7 miles. This was supposed to be a workout day, but I just didn't get the workout in. (7/33)
Wednesday
Easy run miles in the morning. In the evening, I did 3 times 2 mile tempos. (16/49)
Thursday
A little workout of 16 times 200 at mile pace. The first 8 I did with 1 minute rest, then I switched to 30 seconds rest between the last half of the 200s. It was windy out and half of the track was closed for repairs, so this was harder than it should have been. In the afternoon, I ran an easy 8 miles. (14/63)
Friday
Easy run of 12.5 miles (12.5/75.5)
Saturday
In the morning, I did a progressive tempo run with the MSU distance team. My mile splits were 5:24, 5:22, 5:12, 5:06, 4:59, 4:53. I went about 6.5 miles total in 33 minutes or so. The 1st, 3rd, and 5th were slighlty downhill, while the 2nd, 4th, and 6th were slightly uphill. In the afternoon, I ran an easy 4 miles. (15/90.5)
Weekly Summary:
90.5 miles in 10 runs.
Long Run 18 miles. Was a little tired after yesterday's race. (18/18)
Monday
Easy run 8 miles (8/26)
Tuesday
Easy Run 7 miles. This was supposed to be a workout day, but I just didn't get the workout in. (7/33)
Wednesday
Easy run miles in the morning. In the evening, I did 3 times 2 mile tempos. (16/49)
Thursday
A little workout of 16 times 200 at mile pace. The first 8 I did with 1 minute rest, then I switched to 30 seconds rest between the last half of the 200s. It was windy out and half of the track was closed for repairs, so this was harder than it should have been. In the afternoon, I ran an easy 8 miles. (14/63)
Friday
Easy run of 12.5 miles (12.5/75.5)
Saturday
In the morning, I did a progressive tempo run with the MSU distance team. My mile splits were 5:24, 5:22, 5:12, 5:06, 4:59, 4:53. I went about 6.5 miles total in 33 minutes or so. The 1st, 3rd, and 5th were slighlty downhill, while the 2nd, 4th, and 6th were slightly uphill. In the afternoon, I ran an easy 4 miles. (15/90.5)
Weekly Summary:
90.5 miles in 10 runs.
Thursday, March 15, 2012
March 11th to 17th & Run to Pub 10K
Sunday
Long Run 17.5 miles (17.5/17.5)
Monday
Easy run 12.5 miles (12.5/30)
Tuesday
Easy run in the morning of 4.5 miles. I intended on doing a workout, but my foot was sore. When I loosened my shoe laces, my foot felt better, but it was still causing me to run differently. So, after going through the warm up, I decided to just head home. (10/40)
Wednesday
Started out on my run and my foot felt fine, so I went ahead with the workout of 10 times 500 with 1 minute rest. I broke out my new pair of trainers and just wore them for the entire workout instead of a training flat. This wasn't meant to be a really difficult workout, just a little something to get me use to being back on the track. I intended on running 68 second 400s or 85 seconds for the 500s. All of the 500s ended up being 84 point something. This was a comfortable workout, but it didn't feel quite as easy as I thought it would. In the afternoon, I ran an easy 7 miles. (14/54)
Thursday
I am running the 'Run to the Pub 10K' on Saturday, so I will do that in place of the tempo and instead do the rep pace workout today. I changed up the rep workout to 10 times 200 with 30 seconds rest. I had planned on doing sets of 200-200-400, but just felt it would be better to do something with a lower volume, but still a bit challenging. All ten 200s were 30 point something. I did this workout in trainers as well, which made it feel a little more challenging than it should have been. In the afternoon, I ran into the legendary Jake Turner on a 5 miler.(11/65)
Friday
Easy 6 miles (6/71)
Saturday
Ran the Run to the Pub 10K. Finished first in 29:46. The course was a little short I think, not sure though. My morning was pretty low key. Woke up and had some coffee. My sister and mother in law were on their way to town, so I did some cleaning around the house and the guest bathroom. About 25-30 minutes before the race started, Sierra and Rowan gave me a ride toward the starting line and dropped me off about 1.5 miles from the start about 20 minutes before the race started. I ran over to the starting line and soon afterward the race was underway. I started out very fast in the race and was out front right away. I don't know my mile splits. There were a couple windy spots, but the headwind sections were pretty short. I gave Rowan a high five a couple miles into the race. It was a fun race and I was glad I did it. (10/81)
Here are the Pub results: http://bozemanrunningcompany.com/race-results
Weekly Summary:
Long Run 17.5 miles (17.5/17.5)
Monday
Easy run 12.5 miles (12.5/30)
Tuesday
Easy run in the morning of 4.5 miles. I intended on doing a workout, but my foot was sore. When I loosened my shoe laces, my foot felt better, but it was still causing me to run differently. So, after going through the warm up, I decided to just head home. (10/40)
Wednesday
Started out on my run and my foot felt fine, so I went ahead with the workout of 10 times 500 with 1 minute rest. I broke out my new pair of trainers and just wore them for the entire workout instead of a training flat. This wasn't meant to be a really difficult workout, just a little something to get me use to being back on the track. I intended on running 68 second 400s or 85 seconds for the 500s. All of the 500s ended up being 84 point something. This was a comfortable workout, but it didn't feel quite as easy as I thought it would. In the afternoon, I ran an easy 7 miles. (14/54)
Thursday
I am running the 'Run to the Pub 10K' on Saturday, so I will do that in place of the tempo and instead do the rep pace workout today. I changed up the rep workout to 10 times 200 with 30 seconds rest. I had planned on doing sets of 200-200-400, but just felt it would be better to do something with a lower volume, but still a bit challenging. All ten 200s were 30 point something. I did this workout in trainers as well, which made it feel a little more challenging than it should have been. In the afternoon, I ran into the legendary Jake Turner on a 5 miler.(11/65)
Friday
Easy 6 miles (6/71)
Saturday
Ran the Run to the Pub 10K. Finished first in 29:46. The course was a little short I think, not sure though. My morning was pretty low key. Woke up and had some coffee. My sister and mother in law were on their way to town, so I did some cleaning around the house and the guest bathroom. About 25-30 minutes before the race started, Sierra and Rowan gave me a ride toward the starting line and dropped me off about 1.5 miles from the start about 20 minutes before the race started. I ran over to the starting line and soon afterward the race was underway. I started out very fast in the race and was out front right away. I don't know my mile splits. There were a couple windy spots, but the headwind sections were pretty short. I gave Rowan a high five a couple miles into the race. It was a fun race and I was glad I did it. (10/81)
Here are the Pub results: http://bozemanrunningcompany.com/race-results
Weekly Summary:
Monday, March 5, 2012
March 4th to 10th
Sunday
Long run 17.5 miles. Ran around town mostly and was even able to run on some trails, even though they were pretty muddy in the areas with no snow. It was 50 degrees out so it felt like a heat wave! Felt the back to back workouts before this run a bit. Was one of those runs which felt good to be done with, but wasn't a death march or anything. (17.5/17.5)
Monday
Easy run in the morning of 7.5 miles. Was pretty fired up during the morning run. Already getting excited to race again. In the afternoon, I ran an easy 6.5 miles with Seth Grossman. After the run, we did hurdle mobility and hurdle skill. (14/31.5)
Tuesday
Today's workout consisted of plyos and hill sprints. It was and had been snowing before and during this run. There were maybe 3 inches of snow or so and the wind was blowing, so it was snowing rather sideways. I was trying to figure out when to do my plyos because the Fieldhouse was pretty much closed. I decided to do them on the athletic practice fields. It had to have been quite a site to the casual passerby. I was out in the middle of a large grass field which was covered in snow, with snow coming down sideways, while doing plyos. It actually worked out pretty well because the snow made for a softer landing. I really did quite a lot of plyos. Twice through the regular rudiment circuit and then some frog jumps and pogo jumps. After I finished the plyos, I ran over to Kagy Hill and did 16 times 100 meter hill sprints. This was a pretty good workout, but I am likely to be sore from it! (6.5/38)
Wednesday
Easy runs of 5 miles in morning and 9 miles in the evening. During the evening run, I had a headache and later in the night was really not feeling well. I started to think I was getting sick. (14/52)
Thursday
Glad to not be sick when I woke up this morning. I must have just been really dehydrated. --Two times 4 mile tempos. I took about 3 minutes between the tempos. A little sore all over, including the upper body from the plyos, but not too bad. Pace was 5:10 to 5:15 per mile. The venue was South 3rd, to Peace Pipe, and Graf. In the afternoon, I ran an easy 5 miles. (17/69)
Friday
Easy run of 6 miles in the morning. In the afternoon, I ran an Easy 8 miles with Grossman, Asay, and Turner. Actually felt pretty lively during the afternoon run. (14/83)
Saturday
I went ahead with the hill workout on the schedule of sets of 200-200-400 with job back recoveries between everything. During the warm up I felt really sluggish, so I went for a long warm up run. After about 32 minutes of easy running, I started the workout. It seemed like the hill workout went pretty well. It is easier to get in a hard effort by myself in a hill workout than on a normal workout. Maybe it is because even if you aren't going extremely hard, the effort level is still high when running up a hill. After the workout, the family went on a day trip to Yellowstone. We had lots of fun, even though Rowan wasn't helping us look for wildlife! :) (12/95)
Weekly Summary
95 miles in 11 runs. Good volume and a couple of solid workouts this week.
Weezytale
This week's Weezytale happened on Thursday. The MSU men's team pranked Jake Turner and Jacob Kirk into thinking we were doing a 1.5 mile time trial and I really got into it helped the joke succeed. A surprise 1.5 mile time trial really made no sense (especially considering no one had their spikes), so everyone had to do a really good job of selling it. Somehow the two Jakes really bought into it. Before the fake time trial was about to start Jacob Kirk was visibly upset about having to do it and Jake Turner seemed a little nervous, taking multiple trips to the porta-potty! Anyhow, I started the race and most everyone went out really hard, but slowly dropped back until almost everyone had dropped out by 400 meters. Jacob Kirk slowly realized what was happening, but Jake Turner had taken the lead. Everyone dropped out at the 400 meter mark and Jake continued for another 50 meters before he turned around and realized he was the only one still running. It was quite a solid prank!
Long run 17.5 miles. Ran around town mostly and was even able to run on some trails, even though they were pretty muddy in the areas with no snow. It was 50 degrees out so it felt like a heat wave! Felt the back to back workouts before this run a bit. Was one of those runs which felt good to be done with, but wasn't a death march or anything. (17.5/17.5)
Monday
Easy run in the morning of 7.5 miles. Was pretty fired up during the morning run. Already getting excited to race again. In the afternoon, I ran an easy 6.5 miles with Seth Grossman. After the run, we did hurdle mobility and hurdle skill. (14/31.5)
Tuesday
Today's workout consisted of plyos and hill sprints. It was and had been snowing before and during this run. There were maybe 3 inches of snow or so and the wind was blowing, so it was snowing rather sideways. I was trying to figure out when to do my plyos because the Fieldhouse was pretty much closed. I decided to do them on the athletic practice fields. It had to have been quite a site to the casual passerby. I was out in the middle of a large grass field which was covered in snow, with snow coming down sideways, while doing plyos. It actually worked out pretty well because the snow made for a softer landing. I really did quite a lot of plyos. Twice through the regular rudiment circuit and then some frog jumps and pogo jumps. After I finished the plyos, I ran over to Kagy Hill and did 16 times 100 meter hill sprints. This was a pretty good workout, but I am likely to be sore from it! (6.5/38)
Wednesday
Easy runs of 5 miles in morning and 9 miles in the evening. During the evening run, I had a headache and later in the night was really not feeling well. I started to think I was getting sick. (14/52)
Thursday
Glad to not be sick when I woke up this morning. I must have just been really dehydrated. --Two times 4 mile tempos. I took about 3 minutes between the tempos. A little sore all over, including the upper body from the plyos, but not too bad. Pace was 5:10 to 5:15 per mile. The venue was South 3rd, to Peace Pipe, and Graf. In the afternoon, I ran an easy 5 miles. (17/69)
Friday
Easy run of 6 miles in the morning. In the afternoon, I ran an Easy 8 miles with Grossman, Asay, and Turner. Actually felt pretty lively during the afternoon run. (14/83)
Saturday
I went ahead with the hill workout on the schedule of sets of 200-200-400 with job back recoveries between everything. During the warm up I felt really sluggish, so I went for a long warm up run. After about 32 minutes of easy running, I started the workout. It seemed like the hill workout went pretty well. It is easier to get in a hard effort by myself in a hill workout than on a normal workout. Maybe it is because even if you aren't going extremely hard, the effort level is still high when running up a hill. After the workout, the family went on a day trip to Yellowstone. We had lots of fun, even though Rowan wasn't helping us look for wildlife! :) (12/95)
Weekly Summary
95 miles in 11 runs. Good volume and a couple of solid workouts this week.
Weezytale
This week's Weezytale happened on Thursday. The MSU men's team pranked Jake Turner and Jacob Kirk into thinking we were doing a 1.5 mile time trial and I really got into it helped the joke succeed. A surprise 1.5 mile time trial really made no sense (especially considering no one had their spikes), so everyone had to do a really good job of selling it. Somehow the two Jakes really bought into it. Before the fake time trial was about to start Jacob Kirk was visibly upset about having to do it and Jake Turner seemed a little nervous, taking multiple trips to the porta-potty! Anyhow, I started the race and most everyone went out really hard, but slowly dropped back until almost everyone had dropped out by 400 meters. Jacob Kirk slowly realized what was happening, but Jake Turner had taken the lead. Everyone dropped out at the 400 meter mark and Jake continued for another 50 meters before he turned around and realized he was the only one still running. It was quite a solid prank!
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