After about a 6 month break, I have decided to try and get my blog going again. It is hard to find the time to blog it up and such during the track seasons. We'll see if I can stick with it for a while at least. It is nice for me to have some written log of my training.
Summary of my racing (or lack thereof) this spring:
I didn't really concentrate on racing or training much this spring. Ran/paced a couple 5Ks and 3K Steeples here and there. After MSU's track season, I did decide to run a 3K Steeplechase at the Portland Track Festival. I wasn't really all that prepared to race, even though I had managed to gain some level of fitness with my training. My biggest area of unpreparedness was that I hadn't really done any hurdle training. This caused me to not be very confident in the race. So, I started pretty slow and worked my way up. I ended up running 8:39 while really struggling over the barriers and water pit. The time was under the qualifying standard for the US Track Championships, so it wasn't all bad.
Here is a video of the race:
Watch more video of Portland Track Festival 2013 on flotrack.org
Even though I qualified for the US Track Champs, I decided not to go and compete. The reasons were time away from home, cost of travel, was busy with some late recruiting, and a general feeling of not being totally prepared. I don't regret not going because I don't like the travel, especially when it is by myself and it would have been a 5 day trip. It did look like the steeple was not as strong this year though (as is the case with almost every event after an Olympic Year) so I may have been able to place pretty well.
Once I decided not to do USAs, I took a lot of days off. It was funny after taking 4 days off, I agreed to do a workout with Dan Jackson. I wasn't feeling great after taking so many days off, but wanted to give Dan some company. I did some 200s then a 800 in 1:59 and a 600 in 1:30, but wasn't really into doing the workout so I just did some 200s and called it good. It was just hard to be motivated. The only other day I ran last week was when I did a 30 minute tempo with Dan averaging about 5:15 per mile. It was a weird week with so many days off, but still two workouts.
If training goes well, I am gonna try and get into the Montana Mile and see what I can do there.
Looking to be more consistent this week.
Sunday (June 23rd)
Long Run with Dan Jackson up South Cottonwood, 15 to 16 miles.
Monday
Sunday, June 23, 2013
Tuesday, December 25, 2012
December 23rd to 29th
Sunday
Still have a sore throat, but am feeling much better than yesterday. Kevin Clary was in town so I ran with him in the morning, then we went to Storm Castle for breakfast. Easy run of about 8 miles. (8/8)
Monday
Started to snow as I started running, which made it impossibly slippery with hidden sheets of ice underneath everywhere. It was also very cold out. I ran for 123 minutes, but didn't cover many miles. (16/24)
Tuesday
Sore throat in the morning still. Went for about 13 miles easy in the evening. Had a pretty good Christmas. (13/37)
Wednesday
Still have a little sore throat. Didn't sleep much at all last night because Rowan was up most of the night. I was off a little all day and pretty grumpy. I didn't run for some reason. Sometimes when my schedule gets really thrown off and I am grumpy, I just don't go for a run which makes me even more agitated. (0/37)
Thursday
Ran a workout on the 2 mile square loop because it was clear and had good footing. For the workout, I ran 10 * 30 seconds at about rep (probably closer to 3K pace than mile pace) and then 8 * 4 minutes at threshold pace. Still feeling a little under the weather with a sore throat. I wore a heart rate monitor and could tell my heart rate was a little high for a slower pace than last week. Heart rate ranged from 168 to 172 for the most part and my pace was generally between 5:10 to 5:20 pace. This workout did have a higher volume than any workout I have done in a while. Hopefully, I didn't do too much and make myself sick(er)! (13.5/50.5)
Friday
ECR 13 miles (13/63.5)
Saturday
Was going to do a workout today, but was just feeling sluggish so I just did an ECR. (8/71.5)
Still have a sore throat, but am feeling much better than yesterday. Kevin Clary was in town so I ran with him in the morning, then we went to Storm Castle for breakfast. Easy run of about 8 miles. (8/8)
Monday
Started to snow as I started running, which made it impossibly slippery with hidden sheets of ice underneath everywhere. It was also very cold out. I ran for 123 minutes, but didn't cover many miles. (16/24)
Tuesday
Sore throat in the morning still. Went for about 13 miles easy in the evening. Had a pretty good Christmas. (13/37)
Wednesday
Still have a little sore throat. Didn't sleep much at all last night because Rowan was up most of the night. I was off a little all day and pretty grumpy. I didn't run for some reason. Sometimes when my schedule gets really thrown off and I am grumpy, I just don't go for a run which makes me even more agitated. (0/37)
Thursday
Ran a workout on the 2 mile square loop because it was clear and had good footing. For the workout, I ran 10 * 30 seconds at about rep (probably closer to 3K pace than mile pace) and then 8 * 4 minutes at threshold pace. Still feeling a little under the weather with a sore throat. I wore a heart rate monitor and could tell my heart rate was a little high for a slower pace than last week. Heart rate ranged from 168 to 172 for the most part and my pace was generally between 5:10 to 5:20 pace. This workout did have a higher volume than any workout I have done in a while. Hopefully, I didn't do too much and make myself sick(er)! (13.5/50.5)
Friday
ECR 13 miles (13/63.5)
Saturday
Was going to do a workout today, but was just feeling sluggish so I just did an ECR. (8/71.5)
Thursday, December 20, 2012
December 16th - 22nd
Sunday
Long Run 18 miles total. I ran way too hard today. I am not sure what got into me. The footing was horrible pretty much everywhere but the 2 mile square loop so I decided to just run loops on the square loop. I ran 7 loops with a warm up and cool down. I started at 6:10 pace and finished at 5:20 pace so 14 miles of the run was pretty quick. The last 6 miles was about 32:20. My heart rate (168-170) was pretty high the last 4-6 miles. (18/18)
Monday
Took the day off. (0/18)
Tuesday
8 * 1200 with 1 minute rest on Fieldhouse 200 meter indoor track with Dan Jackson and his friend Chris. If it had been up to me, I would have wanted to do this workout outside. However, Dan Jackson wanted to do the workout inside so he could get an accurate reading of his fitness level. It was a lot of laps, but it ended up being not too bad. We wore heart rate monitors and I tried not to exceed 175 beats per minute, which I didn't for the most part. For the 8 1200s, I probably averaged about 3:47. Not a super hard workout, but it was very high quality aerobic. (11/29)
Wednesday
Triple Tree loop extended, about a 13 mile easy run. (13/42)
Thursday
Tempo run - 6 miles. Did 3 of the 2 mile square loop. Mile splits were about 5:15, 5:15, 5:10, 5:15, 5:05, 5:15. The second, fourth and sixth miles are slightly uphill. My heart rate was generally about 170, but would get up to 175 on the 800 meter uphill section. (11/53)
Friday
Easy run of about 10 miles. I went a little shorter today because I woke up with a sore throat. (10/63)
Saturday
Felt pretty sick today. I could and maybe should have gone for a short run, but I didn't. Sore throat, tired, and achy all day. I shouldn't have taken Monday off because with taking today off, I ended up being pretty short on mileage this week. (0/63)
Long Run 18 miles total. I ran way too hard today. I am not sure what got into me. The footing was horrible pretty much everywhere but the 2 mile square loop so I decided to just run loops on the square loop. I ran 7 loops with a warm up and cool down. I started at 6:10 pace and finished at 5:20 pace so 14 miles of the run was pretty quick. The last 6 miles was about 32:20. My heart rate (168-170) was pretty high the last 4-6 miles. (18/18)
Monday
Took the day off. (0/18)
Tuesday
8 * 1200 with 1 minute rest on Fieldhouse 200 meter indoor track with Dan Jackson and his friend Chris. If it had been up to me, I would have wanted to do this workout outside. However, Dan Jackson wanted to do the workout inside so he could get an accurate reading of his fitness level. It was a lot of laps, but it ended up being not too bad. We wore heart rate monitors and I tried not to exceed 175 beats per minute, which I didn't for the most part. For the 8 1200s, I probably averaged about 3:47. Not a super hard workout, but it was very high quality aerobic. (11/29)
Wednesday
Triple Tree loop extended, about a 13 mile easy run. (13/42)
Thursday
Tempo run - 6 miles. Did 3 of the 2 mile square loop. Mile splits were about 5:15, 5:15, 5:10, 5:15, 5:05, 5:15. The second, fourth and sixth miles are slightly uphill. My heart rate was generally about 170, but would get up to 175 on the 800 meter uphill section. (11/53)
Friday
Easy run of about 10 miles. I went a little shorter today because I woke up with a sore throat. (10/63)
Saturday
Felt pretty sick today. I could and maybe should have gone for a short run, but I didn't. Sore throat, tired, and achy all day. I shouldn't have taken Monday off because with taking today off, I ended up being pretty short on mileage this week. (0/63)
Wednesday, December 12, 2012
December 9th - 15th, 2012
Sunday
Easy run 45 minutes. Hosting a recruit today, so I didn't have a chance to get a long run completed. (6/6)
Monday
Long Run of about 17 miles. Ran in the evening in the dark. I did two extended hospital loops and ran into Dan Jackson. (17/23)
Tuesday
8 * 4 minutes on, 1 minute off with Dan Jackson on the 2 mile square loop. Went by heart rate which ranged from 168 to 172 for the most part. (12/35)
Wednesday Easy run late at night in the snow. I felt like Balboa in Rocky IV running through snow! Very slippery out. (11.5/46.5)
Thursday
The plan was to do a progressive run, but it snowed a lot which didn't allow good footing. Dan Jackson and I ran 6 miles (hospital loop) easy at about 7 to 8 minute pace and then ran 6 miles on the 2 mile square loop which was clear and we did do progressively. We started at 6 minute pace and got about 8 seconds faster each mile of the 6 miles of the run. (13/59.5)
Friday Easy Run of about 6.5 miles (6.5/66)
Saturday Easy Run of about 8 miles. Footing was horrible after snow so I didn't do hill workout as I had planned. (8/74)
Easy run 45 minutes. Hosting a recruit today, so I didn't have a chance to get a long run completed. (6/6)
Monday
Long Run of about 17 miles. Ran in the evening in the dark. I did two extended hospital loops and ran into Dan Jackson. (17/23)
Tuesday
8 * 4 minutes on, 1 minute off with Dan Jackson on the 2 mile square loop. Went by heart rate which ranged from 168 to 172 for the most part. (12/35)
Wednesday Easy run late at night in the snow. I felt like Balboa in Rocky IV running through snow! Very slippery out. (11.5/46.5)
Thursday
The plan was to do a progressive run, but it snowed a lot which didn't allow good footing. Dan Jackson and I ran 6 miles (hospital loop) easy at about 7 to 8 minute pace and then ran 6 miles on the 2 mile square loop which was clear and we did do progressively. We started at 6 minute pace and got about 8 seconds faster each mile of the 6 miles of the run. (13/59.5)
Friday Easy Run of about 6.5 miles (6.5/66)
Saturday Easy Run of about 8 miles. Footing was horrible after snow so I didn't do hill workout as I had planned. (8/74)
Wednesday, August 22, 2012
August 19th to December 8th -- Recap
My training was not very consistent over this time period. There were some good weeks and others where I ran very little. In the middle of October, I was getting to be pretty fit. However, I caught a nasty illness and had a difficult time getting going again after being really sick for about 2 weeks. Toward the end of November and beginning of December, I started training again everyday and went right into some aerobic workouts. At the begginning of December, I started the training plan below which I intend to follow for about 4 to 8 weeks. So far I have been good about getting the running done, but haven't completed any of the ancillary training.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Training | Progressive Long Run with last 3-5 miles at marathon pace, 8 * 100 meter strides | ECR | 8*1200 with 1 minute rest with heart rate monitor - threshold effort based on HR | ECR, 8 * 100 meter hill runs | Progressive Run with last 3 to 5 miles at tempo pace or straight tempo of 8 to 10% of weekly mileage | ECR | Hill Reps |
| Ancillary | Fab 15, Stability Core | Butt Blaster, Pull-ups, Dips | Fab 15, Stability Core | Butt Blaster, Pull-ups, Dips | Fab 15, Stability Core |
Saturday, August 18, 2012
July 29th to August 18th
During this three week stretch I started mixing in additional workouts, but did get a pretty bad cold, so there was a 4 day stretch where I took it pretty easy. If I had to guess my mileage for each week was probably 55, 85, and 65.
Wednesday, July 25, 2012
July 22nd to July 28th
Sunday
Sierra, Rowan, and I went to the Bear Canyon Trailhead and I headed out on a nice run which the MSU team of 2001-2003 use to do pretty often. It is a nice loop heading up one side of the canyon and heading back on the other side after running to the Trail Creek Cabin. We did get a late start so it was definitely a little hot. Maybe 80 to 85 degrees by the time I finished. Afterward we went to Great Harvest for cinnamon rolls and then to Cafe M for coffee. It was a great time! (16.5/16.5)
Monday
Easy run in the morning with Dan of about 11.5 miles. (11.5/28)
Tuesday
Dan and I decided to do a little uptempo 20 minute run as a part of our run today. It was ok, not fast or hard, but just a little something different. (10/38)
Wednesday
Easy run of about 12 miles. (12/50)
Thursday
Easy run of about 13 miles. (13/63)
Friday
Easy run of about 12 miles. (12/75)
Saturday
Off
Sierra, Rowan, and I went to the Bear Canyon Trailhead and I headed out on a nice run which the MSU team of 2001-2003 use to do pretty often. It is a nice loop heading up one side of the canyon and heading back on the other side after running to the Trail Creek Cabin. We did get a late start so it was definitely a little hot. Maybe 80 to 85 degrees by the time I finished. Afterward we went to Great Harvest for cinnamon rolls and then to Cafe M for coffee. It was a great time! (16.5/16.5)
Monday
Easy run in the morning with Dan of about 11.5 miles. (11.5/28)
Tuesday
Dan and I decided to do a little uptempo 20 minute run as a part of our run today. It was ok, not fast or hard, but just a little something different. (10/38)
Wednesday
Easy run of about 12 miles. (12/50)
Thursday
Easy run of about 13 miles. (13/63)
Friday
Easy run of about 12 miles. (12/75)
Saturday
Off
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