Sunday
Easy run of 9 miles. Sat around, watched football, and hung out with the fam the rest of the day. (9/9)
Monday
Workout in the Fieldhouse with Dan & Carl (pronounced Karrr). The workout was 1200s with equal rest. Dan led the first one and then I led the next four. I woke up in the morning with a stomach ache. I thought for a while I wasn't going to be able to do much of anything, even on the warmup. However, once the workout started, I didn't feel too bad. I should have done a 6th 1200, but was happy to get anything in after how I felt beforehand. Also, I intend on coming back with another workout tomorrow and then take two easy days before the race on Friday. I ran the 1200s in 3:25, 3:25, 3:24, 3:21, 3:21. 1200s are a really challenging workout. They seem so much harder than 800s and even 1000s. (8/17)
Tuesday
Went with a mix workout like was on the schedule, but changed it up a bit. It snowed overnight, so it was pretty slippery out. I did two tempo miles outside with 1 minute rest. Then I headed in the Fieldhouse and did 1 more tempo mile. Then I changed into my spikes and did 8 * 400 with 1 minute rest. Obviously, the 400s were the most difficult part of this workout. Actually, they were brutally difficult. The two outdoor tempo miles were at about 5:15 pace because of the footing, the indoor tempo mile was 5 flat, and the 400s were all at 61 except one I hit in 62. Going two days hard in a row and with the tempo miles beforehand, the 400s were really tough. In the afternoon, I ran an easy 4 miles. (13/30)
Wednesday
In the morning, I ran a really slow 9 miles. I was definitely tired and my calves were barking or I guess mooing at me. In the afternoon, I ran 5 miles easy. (14/44)
Thursday
Easy runs of 8 miles in the morning and 6 miles in the afternoon. (14/58)
Friday
Easy run in the morning of about 3 miles. In the evening, I ran the 3000 meters at the MSU Open and ended up running 8:20 (the NCAA would convert this to 8:09 or something for altitude, whatever that is worth). It was a pretty disappointing race. I led from the gun and attempted to run 66 second 400s on the indoor 200 meter banked track. It was difficult to hear the splits and I often didn't know exactly where I was time wise. I ended up coming through the mile at 4:28. After the mile, I tried to start running 64s which I did for a while. I led until the last 600 meters of the race or so when Dan Jackson who had shadowed me the entire race passed me. To be honest, I was a little surprised Dan was still there based on his workouts up to this point and he kind of caught me off guard. The discomfort in the last bit of the race was also a bit shocking. It had been a while since I really tried to run a race fast. So now looking into the future, I believe it is going to take me a couple of races in order to really race well again. It was a pretty frustrating experience for me, but it ended up helping Dan to a great time. Dan really ran a great race, works hard, and continues to improve. (10/68)
Saturday
I didn't sleep well at all the night after the race and was not feeling well at all. So, I took my first day off in quite a while I believe.
Weekly Summary
68 miles in 10 runs. This week looks a lot lower volume wise than it really was because I took off the long run on Saturday and instead did the long run on Sunday the next day. If the long run were counted in this 7 day period, this would have been an 84 mile week. It was nice to get in a race to get a benchmark. Looking back on the race it might have been better to be more conservative in this first race and then try to run faster at a later date.
Tuesday, January 24, 2012
Tuesday, January 17, 2012
January 15th to 21st
Sunday
Easy Run 9 miles (9/9)
Monday
Workout by myself in Fieldhouse. Ended up doing 5*1200 and 5*300. The rest was 3 minutes between 1200s and 1 min between 300s. My average pace was 3:27 or 3:28 for the 1200s and 45 for the 300s. The 1200s obviously could have been better. Was really running late so the warm up and cool down were both super short. (8/17)
Tuesday
Easy runs of 9.5 miles in the morning and 4.5 in the afternoon. In the afternoon, I also did hurdle skill and plyos. (14/31)
Wednesday
4 mile tempo run in the morning. My legs felt beat up and the tempo did not go real well. I cut this tempo short because my legs were sore and just didn't feel right. I think the soreness was from wearing spikes for basically the first time on Monday for the 5 300s and a big plyo circuit and hurdle skill session. In the afternoon, I ran 5 miles easy. (13/44)
Thursday
Easy run in the morning of 8 miles. In the afternoon, I ran 6 miles with the MSU team. My legs were feeling a little better and the soreness is mostly gone. (14/58)
Friday
The banked track was up for the meet today and I was able to get a workout in on it. I decided not to do the workout on the schedule because I didn't have time and I wasn't certain it would go well and I might have ended up frustrated. So, for a workout I still came up with a pretty challenging 20 * 200 with 30 seconds rest. It went pretty well. All of the first 18 200 were in 30 point and the last two were faster with the last in 27. This was the first time I have ever done this workout. Afterward, I thought I maybe could have gone for 29s instead of 30s. Maybe just the last 10 at 29 might have been good. (7.5/65.5)
Saturday
Long run with MSU team 16.5 miles. (16.5/82)
Weekly Summary
82 miles in 10 runs. A little lower mileage this week which was probably a good thing. A couple of pretty good workouts and a tempo that didn't go very well. Looking forward to the race coming up this week (3k here in Bozeman).
No Weezytale this week :(
Easy Run 9 miles (9/9)
Monday
Workout by myself in Fieldhouse. Ended up doing 5*1200 and 5*300. The rest was 3 minutes between 1200s and 1 min between 300s. My average pace was 3:27 or 3:28 for the 1200s and 45 for the 300s. The 1200s obviously could have been better. Was really running late so the warm up and cool down were both super short. (8/17)
Tuesday
Easy runs of 9.5 miles in the morning and 4.5 in the afternoon. In the afternoon, I also did hurdle skill and plyos. (14/31)
Wednesday
4 mile tempo run in the morning. My legs felt beat up and the tempo did not go real well. I cut this tempo short because my legs were sore and just didn't feel right. I think the soreness was from wearing spikes for basically the first time on Monday for the 5 300s and a big plyo circuit and hurdle skill session. In the afternoon, I ran 5 miles easy. (13/44)
Thursday
Easy run in the morning of 8 miles. In the afternoon, I ran 6 miles with the MSU team. My legs were feeling a little better and the soreness is mostly gone. (14/58)
Friday
The banked track was up for the meet today and I was able to get a workout in on it. I decided not to do the workout on the schedule because I didn't have time and I wasn't certain it would go well and I might have ended up frustrated. So, for a workout I still came up with a pretty challenging 20 * 200 with 30 seconds rest. It went pretty well. All of the first 18 200 were in 30 point and the last two were faster with the last in 27. This was the first time I have ever done this workout. Afterward, I thought I maybe could have gone for 29s instead of 30s. Maybe just the last 10 at 29 might have been good. (7.5/65.5)
Saturday
Long run with MSU team 16.5 miles. (16.5/82)
Weekly Summary
82 miles in 10 runs. A little lower mileage this week which was probably a good thing. A couple of pretty good workouts and a tempo that didn't go very well. Looking forward to the race coming up this week (3k here in Bozeman).
No Weezytale this week :(
Monday, January 9, 2012
January 8th to 14th
Sunday
Long run a lit over 17 miles in about 2 hours. Did a 10 minute loop running with the dogs, then ran Nash to Triple Tree to Canary around the hospital and home. Felt ok, but did feel a little tired climbing the Triple Tree hills. Did 4 to 5 strides in the last mile. (17/17)
Monday
Easy run with the MSU team. (8.5/25.5)
*Here is a link to a little interview I did thanks to the efforts of Kirk and Daniel. http://kkeller.posterous.com/one-fast-coach
Tuesday
It has been a difficult couple of days here. It is too bad decisions are often made on false premises. I believe Patrick Casey would have won national titles here at MSU. It would have meant more to him to do it here at MSU, at least in the long run. That is all I have to say about that. The good news is we have a great group of athletes who are going to perform well and have a good time. As far as the workout goes, I ran it with the MSU team today. The MSU workout was 400s with 2:30 rest. I had planned beforehand of doing a 600 and then 400 while starting each rep with the MSU team. So I would have done a 600 and had a little less than 2 min rest then 400 and then 2:30 rest. I was so drained that I just went ahead with the 400s with no 600s. This workout seemed way more difficult than it ordinarily would have been. I was putting in a good effort and only running maybe 61s average overall. Not a great workout, but at least I got some work in at mile pace. During the warm up we did hurdle mobility, speed skill, and 8 times 100 meter strides. (7/32.5)
Wednesday
Easy 7 miles in the morning. In the afternoon, I ran with the MSU team and put in another 9 miles or so. General mobility after run. Dan and I also went through the rudiment circuit after the run. Great group of guys. (16/48.5)
Thursday
Easy morning run 5 miles. I did a tempo workout in the afternoon. The workout was 4 mile, 3 mile, 2 mile. My times were 20:02, 15:01, and 10:02. The rest was 4 minutes and 3 minutes. It was kind of cold out so it was hard starting the next tempo cause I got cold fast. When I got home, I nourished myself with two bowls of Lucky Charms before dinner. (17/65.5)
Friday
Easy run in the morning. Was feeling yesterday's tempo a bit, but felt ok. (11.5/77)
Saturday
My morning was spent waiting on pins and needles for updates on Danny Tapia's race at the US Olympic Marathon Trials. Danny did great and finished in 2 hours and 15 minutes. Danny is an inspiration. I haven't ever met anyone quite like Danny. After hearing updates of Danny's race, I headed out for a long run. Was pretty tired, bit ran reverse Syphes Canyon plus a little add on for a total of about 18 miles. (18/95)
Weekly Summary
This week I ran a total of 95 miles, but there were two long runs in this 7 days so it inflated the mileage a little bit. It would have been about 90 miles if there had only been one long run. The 95 miles were done in 9 runs.
Weezytales
This week's Weezytale is about one of the few times I have ridden in a limo. I was in Indianapolis for the 2006 USA Track Championships. The meet was over and I needed to find a ride to the airport in the morning. Someone told me to call a limo company because they ran shuttles of people to the airport in limos and was much cheaper than taking a cab. So, I called the limo company the night before and it was all set. So, very early the next morning I waited for the limo and it arrived. I hopped in the limo and who was the only person sitting across from me, but Marion Jones. This was 2006 after the BALCO scandal. Everyone knew she was a drug cheat, but she had served her suspension and I think she had won the US championship in the 100 the day before. She went on to test positive again that summer I believe. Anyway, there I was sitting right across from her. I did not like anything about her and I am sure she didn't give a crap about me. So, we just sat there the entire time all the way to the airport. Neither of us said a word and there was no music, just dead silence. It was maybe the most ackward 20 to 30 minutes of my life. Looking back, it is really funny now.
Long run a lit over 17 miles in about 2 hours. Did a 10 minute loop running with the dogs, then ran Nash to Triple Tree to Canary around the hospital and home. Felt ok, but did feel a little tired climbing the Triple Tree hills. Did 4 to 5 strides in the last mile. (17/17)
Monday
Easy run with the MSU team. (8.5/25.5)
*Here is a link to a little interview I did thanks to the efforts of Kirk and Daniel. http://kkeller.posterous.com/one-fast-coach
Tuesday
It has been a difficult couple of days here. It is too bad decisions are often made on false premises. I believe Patrick Casey would have won national titles here at MSU. It would have meant more to him to do it here at MSU, at least in the long run. That is all I have to say about that. The good news is we have a great group of athletes who are going to perform well and have a good time. As far as the workout goes, I ran it with the MSU team today. The MSU workout was 400s with 2:30 rest. I had planned beforehand of doing a 600 and then 400 while starting each rep with the MSU team. So I would have done a 600 and had a little less than 2 min rest then 400 and then 2:30 rest. I was so drained that I just went ahead with the 400s with no 600s. This workout seemed way more difficult than it ordinarily would have been. I was putting in a good effort and only running maybe 61s average overall. Not a great workout, but at least I got some work in at mile pace. During the warm up we did hurdle mobility, speed skill, and 8 times 100 meter strides. (7/32.5)
Wednesday
Easy 7 miles in the morning. In the afternoon, I ran with the MSU team and put in another 9 miles or so. General mobility after run. Dan and I also went through the rudiment circuit after the run. Great group of guys. (16/48.5)
Thursday
Easy morning run 5 miles. I did a tempo workout in the afternoon. The workout was 4 mile, 3 mile, 2 mile. My times were 20:02, 15:01, and 10:02. The rest was 4 minutes and 3 minutes. It was kind of cold out so it was hard starting the next tempo cause I got cold fast. When I got home, I nourished myself with two bowls of Lucky Charms before dinner. (17/65.5)
Friday
Easy run in the morning. Was feeling yesterday's tempo a bit, but felt ok. (11.5/77)
Saturday
My morning was spent waiting on pins and needles for updates on Danny Tapia's race at the US Olympic Marathon Trials. Danny did great and finished in 2 hours and 15 minutes. Danny is an inspiration. I haven't ever met anyone quite like Danny. After hearing updates of Danny's race, I headed out for a long run. Was pretty tired, bit ran reverse Syphes Canyon plus a little add on for a total of about 18 miles. (18/95)
Weekly Summary
This week I ran a total of 95 miles, but there were two long runs in this 7 days so it inflated the mileage a little bit. It would have been about 90 miles if there had only been one long run. The 95 miles were done in 9 runs.
Weezytales
This week's Weezytale is about one of the few times I have ridden in a limo. I was in Indianapolis for the 2006 USA Track Championships. The meet was over and I needed to find a ride to the airport in the morning. Someone told me to call a limo company because they ran shuttles of people to the airport in limos and was much cheaper than taking a cab. So, I called the limo company the night before and it was all set. So, very early the next morning I waited for the limo and it arrived. I hopped in the limo and who was the only person sitting across from me, but Marion Jones. This was 2006 after the BALCO scandal. Everyone knew she was a drug cheat, but she had served her suspension and I think she had won the US championship in the 100 the day before. She went on to test positive again that summer I believe. Anyway, there I was sitting right across from her. I did not like anything about her and I am sure she didn't give a crap about me. So, we just sat there the entire time all the way to the airport. Neither of us said a word and there was no music, just dead silence. It was maybe the most ackward 20 to 30 minutes of my life. Looking back, it is really funny now.
Wednesday, January 4, 2012
January 1st to 7th
Here is what I have on the schedule for training for the month of January:
Sunday
Easy run in Missoula. It was cold, windy, and overcast. The run was about 8 miles. I ran in the Rattlesnake area and was running while the Resolution Run was happening there. (8/8)
Monday
Drove back to Bozeman from Missoula in the morning. In the afternoon, I went over to the Fieldhouse to try and do the workout on the schedule above. However, the stands were still out on the track oval. I just didn't feel like doing another fartlek workout outside by myself, so I decided to do the workout tomorrow with the MSU team. I went out for an easy run of about 12 miles and felt pretty good. (12/20)
Tuesday
Ran with the MSU team and did sets of 200, 200, 400 with 1 minute rest after the 200s and 2 minutes rest after the 400s. During the warm up we did hurdle mobility and 8 by 100 meter strides. I felt pretty good during this workout. It was great running inside with warm temperatures and it was especially nice to do a workout with someone for the first time in a long time. I was able to hang with Pat, Dan, and Grant on this quicker workout, so I was encouraged. I ended up running 5 sets and probably average low 31s for the 200s and low 60s for the 400s. It was good not to over do it on the first workout in the indoor track with the tight turns. I will probably run the workouts with the MSU team for the rest of the week. In the afternoon, I went for a 7 mile easy run and felt pretty good. (14/34)
Wednesday
In the morning, I ran a bit under 7 miles with the MSU team. After the run, I did general mobility, hurdle skill, and rudiment (plyos). In the evening, I ran 6 miles. (13/47)
Thursday
Ran 8 times 1K with the MSU team. Started at 2:55 and worked down to as low as 2:45, but we were taking a big rest of 3 minutes. Felt pretty good during the workout. Am a little surprised how good I have felt in these past two workouts. For a warmup, we did hurdle mobility, speed skill, and 8 times 100 meter strides. In the evening, I ran an easy 5 miles. (15/62)
Friday
Easy Run 8 miles. Was planning on going for another run this evening, but something came up which stressed me out. Instead of running again, Sierra, Rowan, and I did some serious hanging out. (8/70)
Saturday
Tempo work with the MSU team - 2 times 3 mile with 3 minutes rest. Was kind of fired up today so I ran this pretty hard. The two 3 mile tempos were both about 14:45. I was out front of the team by a ways, but it was still nice having them there running at the same time. It is a real nice group of people. After the tempos, we ran 8 times 100 yard strides in the football stadium. Ten days ago, I was so frustrated and now I am feeling great. It is amazing how fast thing can turn around. Ran an easy 4 miles in the evening. (15/85)
Weekly Summary
85 miles in 11 runs. The way this week worked out, there was no long run in this 7 day period. This would have been about a 90 mile week with a long run in there. This was the best week of training I have had in quite a while. All three workouts were solid.
I was thinking today of a meet in 2009 at San Francisco State. It was a really fun meet and the awesome Hartnell team was there! I ran the 1500 and the 5K in the meet. I wasn't really prepared to race. I had done one track workout of 5*1200 or something two days before the meet. Everything else had just been out on the trails of Ft. Ord. I did end up winning the 1500 and ran 3:50, but it was all I had. In the 5K, some hours afterward, I managed to fall way behind, but made a late charge over the last little bit. Ended up running 14:10. It was a pretty good double and I was feeling confident afterward. However, my knee ended up swelling up after the race which really messed up the rest of the season. Probably shouldn't have run two races without track work or anything nearly that intense. It was a shock to the system I guess. Regardless, I had so much fun running in these races and cheering on the Hartnell runners. In the same 5K as me, Hartnell Panther Danny Tapia, set a new pr of 14:40. It is amazing Danny has now done 4 times 5K in 14:15 in preparation to shock people in the US Olympic Marathon Trials one week away! Go Danny!
Here is the link to the 1500: http://www.flotrack.org/coverage/234832-San-Francisco-State-Distance-Carnival/video/165798-M-1500-H02
Here is the link to the 5K: http://www.flotrack.org/coverage/234832-San-Francisco-State-Distance-Carnival/video/165797-M-5k-H03
| January | ||||||
| Sunday | Monday | Tuesday | Wdnsdy | Thursday | Friday | Saturday |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| ECR | 6 * 1200 at (i) pace - 3 minutes rest & 6 * 300 with 1 min rest | ECR | Tempo 3, 2, 1 mile with 3, 2 min rest | ECR | 6 sets of 200, 200, 400 at rep with 1 and 2 min rest | Long Run |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| ECR | 3 * mile at 3k pace with 5 minutes rest | ECR | Tempo 6 * mile with 60 sec rest | ECR | 10 times 400 at rep with 60 seconds rest | Long Run |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| ECR | 6 * 1200 at (i) pace - 3 minutes rest & 6 * 300 with 1 min rest | ECR | Tempo 3, 3 mile with 3 min rest | ECR | 1600, 1200, 800, 600, 400, 400 at rep with 2 to 1 rest work ratio (1600 time trial basically) | Long Run |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| ECR | 9 x 800 at (i) with 110 sec rest & 2 sets of 3 x 300 with 1 min rest, 5 min set break | 5 mile tempo | ECR | ECR | MSU Open - 3k or Mile & 800 | Long Run |
| 29 | 30 | 31 | ||||
| ECR | 3 * mile at 3k pace with 5 minutes rest | ECR | ||||
Sunday
Easy run in Missoula. It was cold, windy, and overcast. The run was about 8 miles. I ran in the Rattlesnake area and was running while the Resolution Run was happening there. (8/8)
Monday
Drove back to Bozeman from Missoula in the morning. In the afternoon, I went over to the Fieldhouse to try and do the workout on the schedule above. However, the stands were still out on the track oval. I just didn't feel like doing another fartlek workout outside by myself, so I decided to do the workout tomorrow with the MSU team. I went out for an easy run of about 12 miles and felt pretty good. (12/20)
Tuesday
Ran with the MSU team and did sets of 200, 200, 400 with 1 minute rest after the 200s and 2 minutes rest after the 400s. During the warm up we did hurdle mobility and 8 by 100 meter strides. I felt pretty good during this workout. It was great running inside with warm temperatures and it was especially nice to do a workout with someone for the first time in a long time. I was able to hang with Pat, Dan, and Grant on this quicker workout, so I was encouraged. I ended up running 5 sets and probably average low 31s for the 200s and low 60s for the 400s. It was good not to over do it on the first workout in the indoor track with the tight turns. I will probably run the workouts with the MSU team for the rest of the week. In the afternoon, I went for a 7 mile easy run and felt pretty good. (14/34)
Wednesday
In the morning, I ran a bit under 7 miles with the MSU team. After the run, I did general mobility, hurdle skill, and rudiment (plyos). In the evening, I ran 6 miles. (13/47)
Thursday
Ran 8 times 1K with the MSU team. Started at 2:55 and worked down to as low as 2:45, but we were taking a big rest of 3 minutes. Felt pretty good during the workout. Am a little surprised how good I have felt in these past two workouts. For a warmup, we did hurdle mobility, speed skill, and 8 times 100 meter strides. In the evening, I ran an easy 5 miles. (15/62)
Friday
Easy Run 8 miles. Was planning on going for another run this evening, but something came up which stressed me out. Instead of running again, Sierra, Rowan, and I did some serious hanging out. (8/70)
Saturday
Tempo work with the MSU team - 2 times 3 mile with 3 minutes rest. Was kind of fired up today so I ran this pretty hard. The two 3 mile tempos were both about 14:45. I was out front of the team by a ways, but it was still nice having them there running at the same time. It is a real nice group of people. After the tempos, we ran 8 times 100 yard strides in the football stadium. Ten days ago, I was so frustrated and now I am feeling great. It is amazing how fast thing can turn around. Ran an easy 4 miles in the evening. (15/85)
Weekly Summary
85 miles in 11 runs. The way this week worked out, there was no long run in this 7 day period. This would have been about a 90 mile week with a long run in there. This was the best week of training I have had in quite a while. All three workouts were solid.
I was thinking today of a meet in 2009 at San Francisco State. It was a really fun meet and the awesome Hartnell team was there! I ran the 1500 and the 5K in the meet. I wasn't really prepared to race. I had done one track workout of 5*1200 or something two days before the meet. Everything else had just been out on the trails of Ft. Ord. I did end up winning the 1500 and ran 3:50, but it was all I had. In the 5K, some hours afterward, I managed to fall way behind, but made a late charge over the last little bit. Ended up running 14:10. It was a pretty good double and I was feeling confident afterward. However, my knee ended up swelling up after the race which really messed up the rest of the season. Probably shouldn't have run two races without track work or anything nearly that intense. It was a shock to the system I guess. Regardless, I had so much fun running in these races and cheering on the Hartnell runners. In the same 5K as me, Hartnell Panther Danny Tapia, set a new pr of 14:40. It is amazing Danny has now done 4 times 5K in 14:15 in preparation to shock people in the US Olympic Marathon Trials one week away! Go Danny!
Here is the link to the 1500: http://www.flotrack.org/coverage/234832-San-Francisco-State-Distance-Carnival/video/165798-M-1500-H02
Here is the link to the 5K: http://www.flotrack.org/coverage/234832-San-Francisco-State-Distance-Carnival/video/165797-M-5k-H03
Monday, December 26, 2011
December 25th to December 31st
Sunday
Easy Run 10.5 miles. Bumbed into two of the Runnin' Ricardis on the MSU campus. Forgot to do general mobility when I was out, so I did the dynamic circuit after getting back home. (10/10)
Monday
Fartlek workout consisting of 5 sets of 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, 30 sec off. I did this workout on the 2 mile square on campus. For a warmup, I did a two mile warm up, hurdle mobility, full hurdle skips, single leg pogo jumps, and strides. The workout wasn't as bad as last week, but it still wasn't what it needs to be. The first VO2 Max workout on the track is going to be rough and a shock based on how these last couple fartlek workouts have gone. (12.5/22.5)
Tuesday
Morning easy run of 5.5 miles. Was really tired and my legs felt beat up. Hopefully will feel better in the afternoon. If not, I may need to take another easy day and not do the tempo tomorrow. In the afternoon, I ran about 7 miles. I felt much better than in the morning. (12.5/35)
Wednesday
I started the tempo in the morning at about 8am. It was cold, but not terrible. I started the tempo and felt pretty average. I wasn't hitting the times and started to get frustrated. After about two miles of tempo, I decided to call it a workout. Starting to get a little bored doing all the runs myself. Sometimes I think this stuff is supposed to feel easier than it is, but it is a grind everyday and I just have to be ready for it. (7/42)
Thursday
Short easy run in the morning. In the afternoon, I went for an easy run with the legendary MIKE FEIST! We swapped manly stories and such and checked out the new track and field stands and press box. (11/53)
Friday
In the morning, I did 10 times 30 second hill runs. I did a short warmup, so the first couple were not too fast. In the afternoon, I did about 6.5 miles of tempo. The tempo included a 3 mile and then 3 times 1 mile tempos. Quality day between the hill runs and a little over 6 miles of tempo. I went with the tempo today in order to make up for Wednesday's poor workout. Also, it is supposed to snow tonight, so I probably won't have solid footing tomorrow.(15.5/68.5)
Saturday
Long run 16.5 miles. Ran around town and then out to East Gallatin and around. It was so slippery when I started. It snowed 4 inches or so. Where it had been plowed/shoveled was the worst because it had rained before it snowed and there was a layer of ice. I ended up running a lot of the run on the snowy trails because the footing was better. (16.5/85)
Weekly Summary
85 miles in 10 runs. Gonna try and get on the track and get in a workout or two with the MSU team next week to break the monotony of doing all the workouts by myself.
Easy Run 10.5 miles. Bumbed into two of the Runnin' Ricardis on the MSU campus. Forgot to do general mobility when I was out, so I did the dynamic circuit after getting back home. (10/10)
Monday
Fartlek workout consisting of 5 sets of 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, 30 sec off. I did this workout on the 2 mile square on campus. For a warmup, I did a two mile warm up, hurdle mobility, full hurdle skips, single leg pogo jumps, and strides. The workout wasn't as bad as last week, but it still wasn't what it needs to be. The first VO2 Max workout on the track is going to be rough and a shock based on how these last couple fartlek workouts have gone. (12.5/22.5)
Tuesday
Morning easy run of 5.5 miles. Was really tired and my legs felt beat up. Hopefully will feel better in the afternoon. If not, I may need to take another easy day and not do the tempo tomorrow. In the afternoon, I ran about 7 miles. I felt much better than in the morning. (12.5/35)
Wednesday
I started the tempo in the morning at about 8am. It was cold, but not terrible. I started the tempo and felt pretty average. I wasn't hitting the times and started to get frustrated. After about two miles of tempo, I decided to call it a workout. Starting to get a little bored doing all the runs myself. Sometimes I think this stuff is supposed to feel easier than it is, but it is a grind everyday and I just have to be ready for it. (7/42)
Thursday
Short easy run in the morning. In the afternoon, I went for an easy run with the legendary MIKE FEIST! We swapped manly stories and such and checked out the new track and field stands and press box. (11/53)
Friday
In the morning, I did 10 times 30 second hill runs. I did a short warmup, so the first couple were not too fast. In the afternoon, I did about 6.5 miles of tempo. The tempo included a 3 mile and then 3 times 1 mile tempos. Quality day between the hill runs and a little over 6 miles of tempo. I went with the tempo today in order to make up for Wednesday's poor workout. Also, it is supposed to snow tonight, so I probably won't have solid footing tomorrow.(15.5/68.5)
Saturday
Long run 16.5 miles. Ran around town and then out to East Gallatin and around. It was so slippery when I started. It snowed 4 inches or so. Where it had been plowed/shoveled was the worst because it had rained before it snowed and there was a layer of ice. I ended up running a lot of the run on the snowy trails because the footing was better. (16.5/85)
Weekly Summary
85 miles in 10 runs. Gonna try and get on the track and get in a workout or two with the MSU team next week to break the monotony of doing all the workouts by myself.
Sunday, December 18, 2011
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.
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:
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
|
Friday, December 16, 2011
December 11th to 17th
Here is my training plan for the rest of December:
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 | ||||||
| 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.
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