December 18th to 24th

Sunday
Easy run 9.5 miles. Felt a bit tuckered from long run, but not too bad. It was sunny and nice out during the run. (9.5/9.5)

Monday
Ended up getting distracted by a couple of things which came up during the day. Didn't get my workout in, but did get out for about a 6.5 mile ECR late at night. (6.5/16)

Tuesday
Headed out at about 8am to do the fartlek workout I was supposed to do yesterday. For a warm up, I ran two miles, did a hurdle mobility circuit plus full hurdle skip, and 4 strides. Not sure why, but I really struggled in this workout of 10 times 3 on, 2 off. Just felt sluggish and it didn't seem like I was getting going much faster than tempo pace. At least I did the whole workout, because I really felt like quiting when I was running so slow. (12/28)

Here is my plan for ancillary training for the next little bit. Now I just need to be disciplined enough to do it.

Sunday	Monday	Tuesday	Wdnsdy	Thursday	Friday	Saturday
General Mobility, L7	Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7	Dynamic Warm up, Fab 15, Stability Core, L7	Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7	Dynamic Warm up, Fab 15, Stability Core, L7	Hurdle Mobility, Full Hurdle Skips, Rudiment (Plyos), Single Leg Pogo Jumps, Strides, L7	Strides (end of run), L7

Wednesday
I went ahead with the tempo workout today. It was 2 times 3 mile with 3 minutes rest. It snowed during the night so I waited to do this workout until about noon hoping the sidewalks would be cleared. Before I started the workout, I did a routine of John Sveen's which really works the hip flexors and glutes. Also, I did maybe 3 minutes of L7 sitting on each side. It was about 25 degrees out when I started and there was maybe 3 inches of snow on the ground. I ran over to MSU and the 2 mile square loop thinking it was the most likely to be cleared. I thought it was, but after running about 1 mile was surprised to see the portion of the loop along College Street was not yet cleared. So, I just went back and forth on the 1 mile section along Lincoln and 19th Streets. Kind of boring but it worked fine. The stop and turn around at the end of each mile was the worst part. For the 3 mile runs, I ran 15:07 and then 14:57. The second 3 mile had two uphill portions, based on where I finished the first section. (10.5/38.5)

Thursday
The first day of winter did not disappoint as it was 2 degrees out as I took off for my run in the morning. It did get all the way up to 7 degrees by the time I returned. The morning run was just under 9 miles. In the afternoon, I ran just over 6 miles in balmy 20 degree weather. (15/53.5)

Friday
4.5 mile ECR in the morning. I didn't go super early, but it was still cold, maybe 10 degrees. It was sunny and generally pleasant out, though. In the afternoon/evening, I did a fartlek workout consisting of 4 sets of 30 on, 75 off, 30 on, 75 off, 120 on, 5 minutes off. This was the first time I have tried anything at mile pace lasting longer than 30 seconds since a did a little bit last spring. I was maybe running 2:08 to 2:10 pace for the 2 minute segments. However, I think it was an ok workout, considering I was doing it by myself in 20 degree weather in training flats. The lungs were burning a bit from the intensity and cold weather. For a warm up I did 2+ miles, hurdle mobility, plyos, and strides. (14.5/68)

Saturday
Long Run with loops around town and out to East Gallatin and back. The long run totaled about 17 miles. I felt a little tired so the pace was pretty easy the whole time. Did about 5 strides at the end of the run. (17/85)

Weekly Summary
This was a pretty good week of training. I wish the 3 on, 2 off workout would have been better, but the tempo and rep pace workout went pretty well. The week totalled 85 miles in 9 runs.

Here is my mileage over the past 19 weeks:

	Week of:		Weekly Mileage
Week 1	8/14/11	8/20/11	81.0
Week 2	8/21/01	8/27/11	84.0
Week 3	8/29/91	9/3/11	86.0
Week 4	9/5/81	9/10/11	53.0
Week 5	9/13/71	9/17/11	73.5
Week 6	9/20/61	9/24/11	82.0
Week 7	9/28/51	10/1/11	77.5
Week 8	10/5/41	10/8/11	86.5
Week 9	10/13/31	10/15/11	69.0
Week 10	10/20/21	10/22/11	90.0
Week 11	10/28/11	10/29/11	73.0
Week 12	11/4/01	11/5/11	85.0
Week 13	11/6/11	11/12/11	91.0
Week 14	11/13/11	11/19/11	90.0
Week 15	11/20/11	11/26/11	56.5
Week 16	11/27/11	12/3/11	55.0
Week 17	12/4/11	12/10/11	85.0
Week 18	12/11/11	12/17/11	66.5
Week 19	12/18/11	12/24/11	85.0
Total			1,469.50
Weekly Average			77.34

December 11th to 17th

Here is my training plan for the rest of December:

December
Sunday	Monday	Tuesday	Wdnsdy	Thursday	Friday	Saturday
				1	2	3
4	5	6	7	8	9	10
		fartlek - 10 * 3 min on, 1 min off	ECR	Tempo	ECR	Long Run
11	12	13	14	15	16	17
ECR	fartlek - 15 sets of (2 on, 1 off)	ECR	Tempo 3, 2, 2, 1 mile with 3, 2, 2 minute rest	ECR	6 sets of (30 sec on, 70 off, 30 on, 70 off, 60 on, 140 off)	Long Run
18	19	20	21	22	23	24
ECR	fartlek - 10 sets of (3 on, 2 off)	ECR	Tempo 3, 3 mile with 3 min rest	ECR	4 sets of (30 sec on, 75 off, 30 on, 75 off, 120 on, 5 min off)	Long Run
25	26	27	28	29	30	31
ECR	fartlek - 5 sets of (3 on, 2 off, 2 on, 1 off, 1 on, 30 sec off)	ECR	Tempo 3, 2, 2, 1 mile with 3, 2, 2 minute rest	ECR	6 sets of (30 sec on, 70 off, 30 on, 70 off, 60 on, 140 off)	Long Run

Sunday
Easy run of 6 miles in the evening. Intended on getting more miles in, but was very busy getting everything ready for our trip to San Antonio for the USTFCCCA Convention. (6/6)

Monday
Traveled to San Antonio and headed out for a workout right after we arrived. Sierra and Rowan also made the trip. It was wonderful having them there! I went ahead with the 15 times 2 minutes with one minute rest just like what is on the schedule. The workout actually seemed to go pretty well. Based on the random pace checks my watch indicated, I was running about 4:40 to 4:45 pace overall for the 'on' portion. I did the entire workout on  the same 1/2 mile section of sidewalk, back and forth. After the workout, I attended the symposiums and had a good time at the convention. (12/18)

Tuesday
I did a 6am run with a couple people. The run was ok, but I would have felt better with a little more sleep. The rest of the day I spent in symposiums and other convention events. It was Sierra's birthday today as well, so Sierra, Rowan, and I did some hanging out! (7/25)

Wednesday
Waited until the afternoon to head out for a run. I really did not feel great, but decided to start the workout regardless. I was just really struggling and not feeling it, so I decided to just run back after a couple miles of tempo and call it a day. The fact it was 75 degrees and unbelievably humid when I tried to run, did not help.(7/32)

Thursday
Did not run today. Should have done a little run after getting back to Bozeman, but felt like it would do more harm than good because I was pretty beat.

Friday
Easy 5 mile run in the morning. In the evening, I did a mile/rep pace workout on the roads. It was 6 times 30 seconds on, 75 seconds off, 30 seconds on, 75 seconds off, 60 seconds on , 240 seconds off. My watch had me down at 4 minute mile pace for the 'on' segments. When I was going around a curve, the watch would have me at 4:10 min mile pace, but when I hit a straight stretch it had me at about 4 min mile pace. This leads me to believe the watch under measures distance on corners. Anyway, the workout went pretty well. I always feel better about in the workouts which follow a rep workout. Improvements in running economy seem to kick in pretty quick or maybe it is just in my head? Regardless, it is fun doing something faster which is not extremely hard. I was trying to get a little more knee lift after listening to symposium speakers at the convention. (15/47)

Saturday
Long Run of 19.5 miles according to my watch and a total running time of 2 hours and 15 minutes. This run ended up being a little longer than I thought. The route was from my house, over to MSU, to Rouse, then out McIllhatten, to Syphes and then back to the house. Basically over to the college and then reverse Syphes Canyon Route. I felt ok and pushed about a 15 minute uphill section of the run just a little bit. (19.5/66.5)

Weekly Summary
66.5 miles in 7 runs. This was not a great week of training in terms of mileage, but I did get in two solid workouts and a good long run. I guess all things being equal, I would rather have a week with good workouts compared to a week of mileage with no workouts. However, it would be better to have a week of training with mileage in the 80 to 90s and 2 to 3 solid workouts.

December 4th to 10th

Sunday
Easy Run 7 miles

Monday
Easy Run 9 miles, hurdle mobility, strides (9/16)

Tuesday
Did a workout in the freezing cold. It was about 2 degrees out when I started. I warmed up about 13 minutes and realized I wasn't really "warming up" at all so I decided to get right into the workout. I did 10 times 3 minutes on, 1 minute off. The course was really hilly, back and forth on Highland Boulevard between Main Street and Kagy Boulevard. I don't think the pace was very fast between the hills and because this was my first workout in a while. I only took 1 minute rest because I thought the pace would be just faster than tempo. The purpose of this workout was to reintroduce myself to workouts without overwhelming myself. Finally feeling over one doozy of a cold. In the afternoon, I ran an easy 6 miles with the MSU XC team. (16/32)

Wednesday
Easy Run 12 miles. (12/44)

Thursday
Tempo run - 3 mile, 2 mile, 1 mile with 3 minutes and 2 minutes rest. Used my new GPS watch for this workout. It was really foggy and about 15 degrees. The tempo was ok, but I didn't run it very fast. It was my first workout in a bit so I wasn't too concerned. Ran about 5.5 easy in the evening. (16/60)

Friday:
Easy Run 7 miles (7/67)

Saturday:
Long Run 18 miles - the loop from home out S. 3rd, to Nash, Triple Tree, Bozeman Trail, Main Street, Church, Kagy, and home. Felt pretty good on this run. I ran hard from the bottom of Triple Tree to the top. This was maybe 7 to 10 minutes of hard running and almost entirely uphill. (18/85)

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

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.

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.

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.