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
Thursday, July 19, 2012
July 15th to 21st
Weekly Summary
60 miles in 6 runs. Just enjoying getting out and running on a regular schedule again. This next week I will try to increase the mileage and have a little more structure.
Saturday
Ran up Sourdough aka Bozeman Creek Trail. I pushed Rowan for a while in the stroller and then turned him over to Sierra. The run was probably about 11 miles. (11/60)
Friday
Did not run (0/49)
Thursday
Easy run 12.5 miles (12.5/49)
Wednesday
Easy Run 13 miles (13/36.5)
Tuesday
Easy Run 7 miles (7/23.5)
Monday
Easy Run 6.5 miles (6.5/16.5)
Sunday
Easy Run 10 miles (10/10)
60 miles in 6 runs. Just enjoying getting out and running on a regular schedule again. This next week I will try to increase the mileage and have a little more structure.
Saturday
Ran up Sourdough aka Bozeman Creek Trail. I pushed Rowan for a while in the stroller and then turned him over to Sierra. The run was probably about 11 miles. (11/60)
Friday
Did not run (0/49)
Thursday
Easy run 12.5 miles (12.5/49)
Wednesday
Easy Run 13 miles (13/36.5)
Tuesday
Easy Run 7 miles (7/23.5)
Monday
Easy Run 6.5 miles (6.5/16.5)
Sunday
Easy Run 10 miles (10/10)
July 1st to 14th (two weeks)
After taking 7 days off I started to run again. Just easy runs, but I ran every day except one, I think. Dan Jackson and I have started meeting every weekday morning at 6am to run. It is fun running with Dan. It is pretty hard work though, because I am Dan's mentor and Dan needs a lot of guidance. Ha! J/K
June 24th to 30th
Tuesday - Saturday
Did not run. Actually did not run at all for 7 days. I ate a lot of junk food and I mean a lot. We left Eugene on Tuesday. I didn't watch one race or event while in Eugene. Sierra, Rowan, and I camped and took it easy while slowly making our way back to Bozeman on Saturday. It was great spending some time with the family on a road trip.
Monday
Steeple prelims at US Olympic Trials. It was raining during the warmup, but it pretty much stopped before the race. I ran 8:38 and did not make the final. I was in the second heat and saw the results of the first heat. I pretty much knew after the first heat that if I ran faster than 8:35 I would make the final because of the advancement rules. My heat went out pretty fast and I was in a good position through the first mile. I came through the first four laps at about 4:28 or so a little bit back from the lead pack of approximately 8. I tried to catch the back of the pack with 1200 to go and was making up some time, but with 800 to go I started to struggle. Just didn't have it. After the race I was as disappointed as I have ever been after a race. My first thought was I am never going to run any type of race again. Although I hadn't been training well, I had thought I could at least will myself to make the final. Obviously, even if I had made the final, my fitness wasn't where it needed to be in order to be competitive in the final. Regardless, to not even make the final was tough to handle. I wasn't visually upset, but inside I was totally distraught. As much fun as this season had been, I don't know if it was worth going through an ending like this. It felt so much worse than falling on the last barrier in 2008. Falling was a fluke, but this was just not getting it done and there was more of a sense of finality afterward than in 2008.
Sunday
We left Portland in the morning and drove to Eugene. We went to the football stadium and Sierra and I pickup up our credentials. I went for about a 35-40 minute run and then we went and checked into the motel excited for the big day tomorrow.
Did not run. Actually did not run at all for 7 days. I ate a lot of junk food and I mean a lot. We left Eugene on Tuesday. I didn't watch one race or event while in Eugene. Sierra, Rowan, and I camped and took it easy while slowly making our way back to Bozeman on Saturday. It was great spending some time with the family on a road trip.
Monday
Steeple prelims at US Olympic Trials. It was raining during the warmup, but it pretty much stopped before the race. I ran 8:38 and did not make the final. I was in the second heat and saw the results of the first heat. I pretty much knew after the first heat that if I ran faster than 8:35 I would make the final because of the advancement rules. My heat went out pretty fast and I was in a good position through the first mile. I came through the first four laps at about 4:28 or so a little bit back from the lead pack of approximately 8. I tried to catch the back of the pack with 1200 to go and was making up some time, but with 800 to go I started to struggle. Just didn't have it. After the race I was as disappointed as I have ever been after a race. My first thought was I am never going to run any type of race again. Although I hadn't been training well, I had thought I could at least will myself to make the final. Obviously, even if I had made the final, my fitness wasn't where it needed to be in order to be competitive in the final. Regardless, to not even make the final was tough to handle. I wasn't visually upset, but inside I was totally distraught. As much fun as this season had been, I don't know if it was worth going through an ending like this. It felt so much worse than falling on the last barrier in 2008. Falling was a fluke, but this was just not getting it done and there was more of a sense of finality afterward than in 2008.
Sunday
We left Portland in the morning and drove to Eugene. We went to the football stadium and Sierra and I pickup up our credentials. I went for about a 35-40 minute run and then we went and checked into the motel excited for the big day tomorrow.
June 17th to 23rd
Saturday
Woke up early and started driving from Missoula. We stopped in Coeur d'Alene and ran for 30-35 minutes. Stopped again for another 30-35 minute run in Hood River in the afternoon. Rowan did great on the trip and those were our only two stops. We decided to spend the night in Portland. (8/53)
Friday
Easy Run of maybe 6 - 7 miles. Drove to Missoula in the evening after Sierra got off or work to start our long road trip to Eugene. (6/45)
Thursday
Mix workout of 2 * mile at tempo, 2 * 1200 at roughly 5K pace, & 4 times 200 at rep pace. The track was being used for a Junior Olympic Meet so I did this workout on the trail system with a GPS watch. It was ok, except I didn't run the 1200s quite at the pace. However, I was more concerned at making sure I wasn't pressing too hard at this point. (8/39)
Wednesday
Easy run of 9 to 11 miles. (9/31)
Tuesday
Decided to go with a race simulation today because the steeple at the American Milers Series went poorly after a break from racing. In order to hopefully stay sharp, I decided on two times 1600 over 5 hurdles at steeple height each lap and a 10 minute break between at sea level steeple pace. It didn't go well, which continued a trend of mostly poor workouts over the past 4 to 6 weeks. I ran the first mile in 4:34 and knew there was no way I could do another one. So, I switched the second mile to 2 * 800 instead. I ran these in 2:18 and 2:17 or something. This workout worried me, but I put it out of my mind as quickly as possible. I think I ran 4 miles in the afternoon. (11/22)
Monday
Easy run of somewhere between 10 and 12 miles. (11/11)
Sunday
Did not run. I only was able to get about 2 hours sleep after the late night at the track meet and the super early airplane/car rental drop off. Couldn't sleep on the plane and spent most of the day traveling.
Woke up early and started driving from Missoula. We stopped in Coeur d'Alene and ran for 30-35 minutes. Stopped again for another 30-35 minute run in Hood River in the afternoon. Rowan did great on the trip and those were our only two stops. We decided to spend the night in Portland. (8/53)
Friday
Easy Run of maybe 6 - 7 miles. Drove to Missoula in the evening after Sierra got off or work to start our long road trip to Eugene. (6/45)
Thursday
Mix workout of 2 * mile at tempo, 2 * 1200 at roughly 5K pace, & 4 times 200 at rep pace. The track was being used for a Junior Olympic Meet so I did this workout on the trail system with a GPS watch. It was ok, except I didn't run the 1200s quite at the pace. However, I was more concerned at making sure I wasn't pressing too hard at this point. (8/39)
Wednesday
Easy run of 9 to 11 miles. (9/31)
Tuesday
Decided to go with a race simulation today because the steeple at the American Milers Series went poorly after a break from racing. In order to hopefully stay sharp, I decided on two times 1600 over 5 hurdles at steeple height each lap and a 10 minute break between at sea level steeple pace. It didn't go well, which continued a trend of mostly poor workouts over the past 4 to 6 weeks. I ran the first mile in 4:34 and knew there was no way I could do another one. So, I switched the second mile to 2 * 800 instead. I ran these in 2:18 and 2:17 or something. This workout worried me, but I put it out of my mind as quickly as possible. I think I ran 4 miles in the afternoon. (11/22)
Monday
Easy run of somewhere between 10 and 12 miles. (11/11)
Sunday
Did not run. I only was able to get about 2 hours sleep after the late night at the track meet and the super early airplane/car rental drop off. Couldn't sleep on the plane and spent most of the day traveling.
Wednesday, June 13, 2012
June 10th to 16th
Weekly Summary
Only 45 miles this week because of the two races and because I couldn't really run on Thursday. The Indiana trip didn't go well for me at all. It was too long to be away from the family and I slept horrible the entire trip. As unpleasant as it was, I am still glad I went because I tend to struggle if I have not raced for a while. I was sure glad to get back home!
Saturday
Ran about 2 miles in the morning. At night, I ran the 1500 in the American Milers Series. I still felt extremely tight everywhere in my body, especially my quads and hip flexors. My back felt pretty good for the most part though. I ended up running 3:45.01 for the 1500 which was ok I guess, but I think I am more fit than that right now. About 30 minutes after the 1500, I rabbeted the first 1600 of the 5K in about 4:18 or so, then did 4 * 200 in 26 or 27. (7/45)
Friday
Back feeling a lot better today, although it might be because of the ibuprofen. Every part of my body was feeling very tight though, I think from the sore back. Went for a 4 mile run in both the morning and afternoon. (8/38)
Thursday
Pouted around for a while and just sat in the motel room watching golf. My back really bothered me today. Sitting around in the motel did not help. In the afternoon/evening, I went out for a run and couldn't even make it a couple miles and had to stop. The sitting around in the motel room aggravated it worse than the race. (2/30)
Wednesday
Ran the Steeplechase at the American Milers Series. It did not go well. I started out ok, but just started to struggle. Wasn't really positive the second half of race. Even had thoughts of dropping out. Was surprised to even run 8:40 considering how poorly I ran. My explanations (excuses) are most of the time I don't run really well after a break from racing (hadn't raced in a month) and my back was still not 100%. Disappointed in my focus and lack of fighting through some adversity. (6/28)
Tuesday
Easy run 4 miles. Traveled to Indianapolis in the evening and arrived in Indy at about 10pm. (4/22)
Monday
Easy run 9 miles. (9/18)
Sunday
Last workout before going to Indianapolis. The weather was pretty aweful out. Very windy. For the workout, I ran 2 tempo miles with 60 seconds rest and then 3 times 1200. For the 1200s, I ran it kind of like the Bowerman/Pre 30-40 workout. The wind made the tempo miles slow. I ran 5:20 or so for the tempo miles. For the 1200s, I probably averaged 42 or 43 into the wind and 31s on the 'on' 200s. It seemed like I was already thinking of the race coming up and not all that into this workout. The weather being in the low 40s with a huge wind did not help. (9/9)
Only 45 miles this week because of the two races and because I couldn't really run on Thursday. The Indiana trip didn't go well for me at all. It was too long to be away from the family and I slept horrible the entire trip. As unpleasant as it was, I am still glad I went because I tend to struggle if I have not raced for a while. I was sure glad to get back home!
Saturday
Ran about 2 miles in the morning. At night, I ran the 1500 in the American Milers Series. I still felt extremely tight everywhere in my body, especially my quads and hip flexors. My back felt pretty good for the most part though. I ended up running 3:45.01 for the 1500 which was ok I guess, but I think I am more fit than that right now. About 30 minutes after the 1500, I rabbeted the first 1600 of the 5K in about 4:18 or so, then did 4 * 200 in 26 or 27. (7/45)
Friday
Back feeling a lot better today, although it might be because of the ibuprofen. Every part of my body was feeling very tight though, I think from the sore back. Went for a 4 mile run in both the morning and afternoon. (8/38)
Thursday
Pouted around for a while and just sat in the motel room watching golf. My back really bothered me today. Sitting around in the motel did not help. In the afternoon/evening, I went out for a run and couldn't even make it a couple miles and had to stop. The sitting around in the motel room aggravated it worse than the race. (2/30)
Wednesday
Ran the Steeplechase at the American Milers Series. It did not go well. I started out ok, but just started to struggle. Wasn't really positive the second half of race. Even had thoughts of dropping out. Was surprised to even run 8:40 considering how poorly I ran. My explanations (excuses) are most of the time I don't run really well after a break from racing (hadn't raced in a month) and my back was still not 100%. Disappointed in my focus and lack of fighting through some adversity. (6/28)
Tuesday
Easy run 4 miles. Traveled to Indianapolis in the evening and arrived in Indy at about 10pm. (4/22)
Monday
Easy run 9 miles. (9/18)
Sunday
Last workout before going to Indianapolis. The weather was pretty aweful out. Very windy. For the workout, I ran 2 tempo miles with 60 seconds rest and then 3 times 1200. For the 1200s, I ran it kind of like the Bowerman/Pre 30-40 workout. The wind made the tempo miles slow. I ran 5:20 or so for the tempo miles. For the 1200s, I probably averaged 42 or 43 into the wind and 31s on the 'on' 200s. It seemed like I was already thinking of the race coming up and not all that into this workout. The weather being in the low 40s with a huge wind did not help. (9/9)
Wednesday, June 6, 2012
June 3rd to 9th
Weekly Summary
74 miles in 7 runs.
Saturday
Easy run 9 miles. (9/74)
Friday
Medium long run 13 miles. (13/65)
Thursday
4*tempo mile with 60 seconds rest. Then 4 times 600 with 1:40 rest. The 600s were 400 meters flat at 66 then 200 with 2 hurdles at closer to mile pace. The tempo miles were 5:08, 5:04, 5:04, 5:04 and the 600s were pretty much all 1:37 or 1:38 with the last 200 over hurdles in 31 or 32. I tweaked my back a little in the morning. It didn't bother me much running, except hurdling. I really stuttered into the first hurdle of each 200, which made it difficult to get down to mile pace. (11/52)
Wednesday
6 *200 just like last week. Was about half a second slower on every 200 than last week. Decided to not do the tempo miles afterward, because I was really sluggish. (8/41)
Tuesday
Easy run 10 miles. (10/33)
Monday
2 sets of 200-400-600-800 at rep/mile pace. My times were 31, 61, 1:31, 2:02, 30, 61, 1:31, 2:04. This was an ok workout. I was a little tired, but was still a little disappointed with workout. (8/23)
Sunday
Long run 15 miles. (15/15)
74 miles in 7 runs.
Saturday
Easy run 9 miles. (9/74)
Friday
Medium long run 13 miles. (13/65)
Thursday
4*tempo mile with 60 seconds rest. Then 4 times 600 with 1:40 rest. The 600s were 400 meters flat at 66 then 200 with 2 hurdles at closer to mile pace. The tempo miles were 5:08, 5:04, 5:04, 5:04 and the 600s were pretty much all 1:37 or 1:38 with the last 200 over hurdles in 31 or 32. I tweaked my back a little in the morning. It didn't bother me much running, except hurdling. I really stuttered into the first hurdle of each 200, which made it difficult to get down to mile pace. (11/52)
Wednesday
6 *200 just like last week. Was about half a second slower on every 200 than last week. Decided to not do the tempo miles afterward, because I was really sluggish. (8/41)
Tuesday
Easy run 10 miles. (10/33)
Monday
2 sets of 200-400-600-800 at rep/mile pace. My times were 31, 61, 1:31, 2:02, 30, 61, 1:31, 2:04. This was an ok workout. I was a little tired, but was still a little disappointed with workout. (8/23)
Sunday
Long run 15 miles. (15/15)
May 27th to June 2nd
Weekly Summary:
73 miles in 7 runs. This was an ok week overall. I wish I wouldn't have gotten so frustrated on Tuesday. I shouldn't have had the wisdom tooth extracted right now, but it ended up turning out ok. I was pretty worried it might turn into something serious.
Saturday
Went to what is my least favorite workout, but one I feel like I need to do, repeat 1200s. Dan Jackson ran the 2nd 800 of each 1200 with me which really helped. As far as pace goes, I averaged about 3:24 so it was a solid workout. (9.5/73)
Friday
Easy run of about 10 miles. (10/63.5)
Thursday
Did a workout of 6 * 200 at 29, 28, 27, 26, 25.5, 25.1. The rest between started at 2 minutes and increased 15 seconds between each so I took 3 minutes before the last one. I haven't done much faster than mile pace, so I am hoping this will help the running economy and speed endurance a bit. After the 200s, I did 2 * 3200 with 2 minutes rest. The tempos were 10:15 and 10:30. The tempos felt much harder than they usually do and I didn't want to press too hard. Probably because of the 200s beforehand and because my stomach was hurting from ibuprofen and blood that was getting down into my stomach. (9/53.5)
Wednesday
So I have had only one wisdom tooth. I had always put off having it removed, but today I decided to go ahead with it. It turned out to be a bad idea for a couple of reasons. The root broke off from the tooth and a hole opened up to my sinuses. My dentist said he has extracted 1000s of teeth and this had never happened. Anyway, the dentist told me this was pretty serious and to take at least four days off. This wasn't really an option for me, so I just kept on my schedule. I did wait until pretty late at night and went for an 11 mile easy run. I was stressed the wisdom tooth extraction was going to get worse, but it wasn't too bad. (11/44.5)
Tuesday
Tried to do a workout today, but got a little frustrated. I planned on doing 10 * 500 with 50 to 55 seconds rest at about 66 second 400 speed. I started slipping into 68 second 400s during the 5th and 6th rep. Even though 68s would have still been a good workout, I just got frustrated and decided to quit for the day. Not sure why I was so frustrated. If I would have kept going, I am sure I would have gotten back to 66s at least on the last couple. (6.5/33.5)
Monday
Easy run of somewhere around 11 miles (11/27)
Sunday
Long run of about 16 miles (16/16)
73 miles in 7 runs. This was an ok week overall. I wish I wouldn't have gotten so frustrated on Tuesday. I shouldn't have had the wisdom tooth extracted right now, but it ended up turning out ok. I was pretty worried it might turn into something serious.
Saturday
Went to what is my least favorite workout, but one I feel like I need to do, repeat 1200s. Dan Jackson ran the 2nd 800 of each 1200 with me which really helped. As far as pace goes, I averaged about 3:24 so it was a solid workout. (9.5/73)
Friday
Easy run of about 10 miles. (10/63.5)
Thursday
Did a workout of 6 * 200 at 29, 28, 27, 26, 25.5, 25.1. The rest between started at 2 minutes and increased 15 seconds between each so I took 3 minutes before the last one. I haven't done much faster than mile pace, so I am hoping this will help the running economy and speed endurance a bit. After the 200s, I did 2 * 3200 with 2 minutes rest. The tempos were 10:15 and 10:30. The tempos felt much harder than they usually do and I didn't want to press too hard. Probably because of the 200s beforehand and because my stomach was hurting from ibuprofen and blood that was getting down into my stomach. (9/53.5)
Wednesday
So I have had only one wisdom tooth. I had always put off having it removed, but today I decided to go ahead with it. It turned out to be a bad idea for a couple of reasons. The root broke off from the tooth and a hole opened up to my sinuses. My dentist said he has extracted 1000s of teeth and this had never happened. Anyway, the dentist told me this was pretty serious and to take at least four days off. This wasn't really an option for me, so I just kept on my schedule. I did wait until pretty late at night and went for an 11 mile easy run. I was stressed the wisdom tooth extraction was going to get worse, but it wasn't too bad. (11/44.5)
Tuesday
Tried to do a workout today, but got a little frustrated. I planned on doing 10 * 500 with 50 to 55 seconds rest at about 66 second 400 speed. I started slipping into 68 second 400s during the 5th and 6th rep. Even though 68s would have still been a good workout, I just got frustrated and decided to quit for the day. Not sure why I was so frustrated. If I would have kept going, I am sure I would have gotten back to 66s at least on the last couple. (6.5/33.5)
Monday
Easy run of somewhere around 11 miles (11/27)
Sunday
Long run of about 16 miles (16/16)
Friday, May 25, 2012
May 20th to 26th
Weekly Summary
68 miles in 8 runs. Had one pretty good workout and two average or below average workouts.
Saturday
24 * 200 with relatively short rest. It was really windy out at the track when I did this workout. After each 200 I either ran forward 100 meters or backward 100 meters, so I wasn't running into the wind as much. When I ran forward to the next 100 mark, I took about 33-35 seconds rest. When I ran backward 100 meters, the rest was closer to 40 to 44 seconds because it took a little longer to get turned around. The first 12 200s I ran at about 31, the next 10 at 30, and the last 2 at 28. After the workout, Sierra, Rowan, and I all drove to Butte to watch the state AA & C track meet. Sierra and I hadn't eaten all day, so we went to Silverbow Pizza and devoured a large pizza at about 4 before driving back to Bozeman. (9/68)
Friday
Easy run of about 10 miles in the evening after driving back from watching the state AA & C track meet in Butte. (10/59)
Thursday
Went back to the old 5 * 1200. It went ok, but not great. (9/49)
Wednesday
Easy run of 6 miles in the morning. In the afternoon, I ran another 7 miles or so. (13/40)
Tuesday
5 mile tempo. It was ok. Ran just over 26 minutes on the slow and windy course. (9.5/27)
Monday
Warmed up over to the track with some thoughts of doing a workout, but once I warmed up I realized it would be better to wait on the workout for one more day. One of the MSU guys was doing a little workout so I did a little of it with him, just for a little bit of a shakeout. I did 3 times 200 and 2 times 400 at mile pace. This little workout felt ok, but not great. (6/17.5)
Sunday
Easy run of about 11.5 miles in the afternoon after driving back from Missoula in the morning. (11.5/11.5)
68 miles in 8 runs. Had one pretty good workout and two average or below average workouts.
Saturday
24 * 200 with relatively short rest. It was really windy out at the track when I did this workout. After each 200 I either ran forward 100 meters or backward 100 meters, so I wasn't running into the wind as much. When I ran forward to the next 100 mark, I took about 33-35 seconds rest. When I ran backward 100 meters, the rest was closer to 40 to 44 seconds because it took a little longer to get turned around. The first 12 200s I ran at about 31, the next 10 at 30, and the last 2 at 28. After the workout, Sierra, Rowan, and I all drove to Butte to watch the state AA & C track meet. Sierra and I hadn't eaten all day, so we went to Silverbow Pizza and devoured a large pizza at about 4 before driving back to Bozeman. (9/68)
Friday
Easy run of about 10 miles in the evening after driving back from watching the state AA & C track meet in Butte. (10/59)
Thursday
Went back to the old 5 * 1200. It went ok, but not great. (9/49)
Wednesday
Easy run of 6 miles in the morning. In the afternoon, I ran another 7 miles or so. (13/40)
Tuesday
5 mile tempo. It was ok. Ran just over 26 minutes on the slow and windy course. (9.5/27)
Monday
Warmed up over to the track with some thoughts of doing a workout, but once I warmed up I realized it would be better to wait on the workout for one more day. One of the MSU guys was doing a little workout so I did a little of it with him, just for a little bit of a shakeout. I did 3 times 200 and 2 times 400 at mile pace. This little workout felt ok, but not great. (6/17.5)
Sunday
Easy run of about 11.5 miles in the afternoon after driving back from Missoula in the morning. (11.5/11.5)
Thursday, May 17, 2012
May 13th to 19th
Weekly Summary
Ran about 65-70 miles this week in 7 runs. Only one very light workout.
Saturday
Had a 6am flight out of LA and back to Missoula, so I was up at 4am after getting to bed at about 12:30. It was an amazingly short trip as I was only in LA for 12 hours. I slept for about 3 hours in once I arrived in Missoula then did about a 16 mile long run from about 8:30 to 10:30pm.
Friday
Ran the 3000 meter steeplechase at the OXY High Performance meet. The two weeks leading up to this race had been very busy and my training was almost non existent. However, I still had a feeling my race would go ok. My flight left Missoula and arrived into LAX at about noon. I tried to go check into the motel room early at about 2pm, but the room wasn't ready until about 4 so I had to hang out out and about. The 17 mile drive to the track took about 90 minutes because it was Friday afternoon in LA. Anyway, once I was at the track and I heard the rabbitt in the steeple was going to run the first mile at 8:19 pace, I decided the back of the pack would be a pretty good spot for me for the first mile. I came through the mile at about 4:32 which is 8:32 pace. I started passing people the last 1200 even though I wasn't speeding up. I ended up finishing with a new PR of 8:30 in 7th place overall after passing two people the last 70 meters. The time also qualified me for my third Olympic Trials in the steeplechase because it is under the Olympic Trials 'A' Standard. It was surprising I was able to run a PR because I didn't feel I ran all that well, it was just a fast race. This is the 3rd steeple in a row that I have felt afterward that I could run faster. I have gone from 8:40 to 8:35 to 8:30. Hopefully I can keep that progression going! Afterward I did about a 4 mile easy run. Anyway, here is a video of the race:
Watch more video of 2012 USATF Oxy High Performance Meet on flotrack.org
Thursday
Easy run of 6 miles in the morning. Drove 3 hours to Missoula in the evening to catch my Allegiant flight to LA on Friday morning. This will be the first time I have ever flown and raced in the same day. Laying in bed on Thursday night it was hard to wrap my head around that I would be racing the next day in LA. Was a little nervous and took me a while to get to bed, but did get some pretty good sleep.
Wednesday
Easy Run of 12 miles. Finally feeling normal again after the busy and irregular schedule of last week.
Tuesday
Had a dental appointment in the morning and had to have a root canal. So, after that, I was not feeling great, but I did a couple of 1200s in 3:24 just so I did a little something before the race on Friday. The mileage for the day was about 7 miles.
Monday
Warmed up for a workout, but was really not feeling great, just really fatigued. Decided to wait until tomorrow to do a workout. All in all, this run was somewhere between 8 and 11 miles.
Sunday
Easy run of 9 to 11 miles very late at night. Ran late at night again because there was a recruit in town. This makes it 4 out of 5 days where I ran between sometime between 9:30pm and 1am.
Ran about 65-70 miles this week in 7 runs. Only one very light workout.
Saturday
Had a 6am flight out of LA and back to Missoula, so I was up at 4am after getting to bed at about 12:30. It was an amazingly short trip as I was only in LA for 12 hours. I slept for about 3 hours in once I arrived in Missoula then did about a 16 mile long run from about 8:30 to 10:30pm.
Friday
Ran the 3000 meter steeplechase at the OXY High Performance meet. The two weeks leading up to this race had been very busy and my training was almost non existent. However, I still had a feeling my race would go ok. My flight left Missoula and arrived into LAX at about noon. I tried to go check into the motel room early at about 2pm, but the room wasn't ready until about 4 so I had to hang out out and about. The 17 mile drive to the track took about 90 minutes because it was Friday afternoon in LA. Anyway, once I was at the track and I heard the rabbitt in the steeple was going to run the first mile at 8:19 pace, I decided the back of the pack would be a pretty good spot for me for the first mile. I came through the mile at about 4:32 which is 8:32 pace. I started passing people the last 1200 even though I wasn't speeding up. I ended up finishing with a new PR of 8:30 in 7th place overall after passing two people the last 70 meters. The time also qualified me for my third Olympic Trials in the steeplechase because it is under the Olympic Trials 'A' Standard. It was surprising I was able to run a PR because I didn't feel I ran all that well, it was just a fast race. This is the 3rd steeple in a row that I have felt afterward that I could run faster. I have gone from 8:40 to 8:35 to 8:30. Hopefully I can keep that progression going! Afterward I did about a 4 mile easy run. Anyway, here is a video of the race:
Watch more video of 2012 USATF Oxy High Performance Meet on flotrack.org
Thursday
Easy run of 6 miles in the morning. Drove 3 hours to Missoula in the evening to catch my Allegiant flight to LA on Friday morning. This will be the first time I have ever flown and raced in the same day. Laying in bed on Thursday night it was hard to wrap my head around that I would be racing the next day in LA. Was a little nervous and took me a while to get to bed, but did get some pretty good sleep.
Wednesday
Easy Run of 12 miles. Finally feeling normal again after the busy and irregular schedule of last week.
Tuesday
Had a dental appointment in the morning and had to have a root canal. So, after that, I was not feeling great, but I did a couple of 1200s in 3:24 just so I did a little something before the race on Friday. The mileage for the day was about 7 miles.
Monday
Warmed up for a workout, but was really not feeling great, just really fatigued. Decided to wait until tomorrow to do a workout. All in all, this run was somewhere between 8 and 11 miles.
Sunday
Easy run of 9 to 11 miles very late at night. Ran late at night again because there was a recruit in town. This makes it 4 out of 5 days where I ran between sometime between 9:30pm and 1am.
May 6th to 12th
Weekly Summary
This was quite a week, but all in all, things went well for the conference meet. Didn't get much sleep with the late runs and early mornings. Not exactly perfect preparation for a fast steeple this coming Friday, but there isn't much I can do about it now. Ran 58 miles in 6 runs.
Saturday
Not quite a long run, but a longer run. This was also a midnight run. Maybe 13 miles total. (13/58)
Friday
Easy run of about 11 miles. This was another midnight run, after the first full day of conference action. (11/45)
Thursday
The conference meet was delayed because of snow in the morning, so I headed out for a steady five mile tempo run mid morning. I didn't run really hard because of being tired and I still have a bad cough. (9/34)
Wednesday
Easy run at about midnight after the first day of multis at home conference meet. Very busy today and there are still 3 days to go. (9/25)
Tuesday
Tried a workout today. It did not go well. The workout was supposed to be 3 times a mile at 3k pace. I ran the first mile in 4:24 (about 4:18 with altitude adjustment). After the first mile, I started coughing like crazy and coughed the rest of the day and even coughed at night and couldn't sleep. I started the second mile, but quickly realized it wasn't going to happen. Not sure if I am sick or have allergies, but I am going to have to stay away from VO2 Max stuff for a bit. (7/16)
Monday
Did not run. Too busy getting things ready for conference meet (0/9)
Sunday
Easy run in Missoula before heading back to Bozeman. (9/9)
This was quite a week, but all in all, things went well for the conference meet. Didn't get much sleep with the late runs and early mornings. Not exactly perfect preparation for a fast steeple this coming Friday, but there isn't much I can do about it now. Ran 58 miles in 6 runs.
Saturday
Not quite a long run, but a longer run. This was also a midnight run. Maybe 13 miles total. (13/58)
Friday
Easy run of about 11 miles. This was another midnight run, after the first full day of conference action. (11/45)
Thursday
The conference meet was delayed because of snow in the morning, so I headed out for a steady five mile tempo run mid morning. I didn't run really hard because of being tired and I still have a bad cough. (9/34)
Wednesday
Easy run at about midnight after the first day of multis at home conference meet. Very busy today and there are still 3 days to go. (9/25)
Tuesday
Tried a workout today. It did not go well. The workout was supposed to be 3 times a mile at 3k pace. I ran the first mile in 4:24 (about 4:18 with altitude adjustment). After the first mile, I started coughing like crazy and coughed the rest of the day and even coughed at night and couldn't sleep. I started the second mile, but quickly realized it wasn't going to happen. Not sure if I am sick or have allergies, but I am going to have to stay away from VO2 Max stuff for a bit. (7/16)
Monday
Did not run. Too busy getting things ready for conference meet (0/9)
Sunday
Easy run in Missoula before heading back to Bozeman. (9/9)
Wednesday, May 2, 2012
April 29th to May 5th
Decided to switch order of my days so the most recent day is at the top.
Saturday
Long run in Missoula of about 15 miles. Sierra, Rowan, and I stayed the weekend in Missoula after the meet. Not exactly what I wanted to do because I really have a lot to do with conference coming up this weekend in Bozeman. Oh well, it was fun seeing some family. (15/75)
Friday
Ran the 1500 and 800 at a small meet in Missoula. About half of our team didn't make the trip because they had finals or graduation activities. Anyway, my legs felt a little sore. Maybe I shouldn't have done the 300s in spikes on Wednesday? I was surprised to be feeling so poor. Anyway, I ran 3:54 (3:51 or 3:52 with NCAA altitude adjustment) in the 1500, but it felt really hard. In the 800, I started out pretty slow because I didn't feel well after 1500 and ran 1:55. I almost scratched the 800, but I guess I am glad I did it just for the training aspect of it. Was a little disappointed in how things went and how I felt, but I guess it doesn't really matter how I felt today in the grand scheme of things. (8/60)
Thursday
Easy runs of 4 miles in the morning and 5 miles at night. (9/52)
Wednesday
Did a little workout today of 3 mile tempo, 3*300 cut down, 2 mile tempo, 3*300 cut down. Started on the track and then went on a loop and back to the track for tempos. My watch had me at 15:04 for 3 miles, but I think my watch was off and it was a bit short of 3 miles. My first set of 300 cut downs was 44, 43, 42 with 1 minute rest between. All the sudden before the second 2 mile tempo a huge wind kicked up. My watch had me at 10:30 for 2 miles. The second set of 300s had 100 meters of each into a huge headwind. My times were 45, 44, 43. The time between tempo and 300s was as long as it took me to change my shoes. I didn't think this workout was going to be that hard, but I was pretty beat the rest of the day. (11/43)
Tuesday
Really busy catching up on stuff after the trip. Went for just a short run at about 8:45 at night. (5/32)
Monday
Long run around Palo Alto of about 17 miles. Probably ran a little fast because of the excitement of the race and because it was sunny and warm out. Drove to Oakland to fly out after the run. Our plane ended up being delayed over three hours so we ended up getting home real late.(17/27)
Sunday
Ran the steeple at Payton Jordan and ended up finishing in 2nd place in my heat at 8:35. I ran an 8:35 in 2008, but my fastest steeple was 8:33 in 2005. So, it has been a while since I have run that fast. Going into the race I was feeling pretty good all things considered. Yesterday was a long day with the home meet in Bozeman and the late flight to Oakland. Since I didn't get a chance to run yesterday, I ran an easy 2 miles or so in the morning.
My race plan going into the meet was to get out toward the front of the pack and then start picking it up as best I could the last 1200 meters. However, when the gun went off, I didn't get off the line real well and basically had no where to go but the back of the pack. I didn't want to waste any energy with a surge too early in the race, so I just stayed in the back for the first 1200 meters and then started moving up. I wish I had started moving up a little sooner in the race. Sierra took my splits and moved down from the starting line toward the 200 meter start each lap, so these are roughly my 400 meter splits: (68, 70, 71, 70, 69, 68, 67, 31). After being last the first half of the race, I took the lead with 400 to go, but couldn't quite hold it. My last barrier was bad, which basically took me out of the running for the win.
Did a long cool down after the race. (10/10)
Here is a video of the race:
Watch more video of 2012 Stanford Payton Jordan Cardinal Invitational on flotrack.org
Saturday
Long run in Missoula of about 15 miles. Sierra, Rowan, and I stayed the weekend in Missoula after the meet. Not exactly what I wanted to do because I really have a lot to do with conference coming up this weekend in Bozeman. Oh well, it was fun seeing some family. (15/75)
Friday
Ran the 1500 and 800 at a small meet in Missoula. About half of our team didn't make the trip because they had finals or graduation activities. Anyway, my legs felt a little sore. Maybe I shouldn't have done the 300s in spikes on Wednesday? I was surprised to be feeling so poor. Anyway, I ran 3:54 (3:51 or 3:52 with NCAA altitude adjustment) in the 1500, but it felt really hard. In the 800, I started out pretty slow because I didn't feel well after 1500 and ran 1:55. I almost scratched the 800, but I guess I am glad I did it just for the training aspect of it. Was a little disappointed in how things went and how I felt, but I guess it doesn't really matter how I felt today in the grand scheme of things. (8/60)
Thursday
Easy runs of 4 miles in the morning and 5 miles at night. (9/52)
Wednesday
Did a little workout today of 3 mile tempo, 3*300 cut down, 2 mile tempo, 3*300 cut down. Started on the track and then went on a loop and back to the track for tempos. My watch had me at 15:04 for 3 miles, but I think my watch was off and it was a bit short of 3 miles. My first set of 300 cut downs was 44, 43, 42 with 1 minute rest between. All the sudden before the second 2 mile tempo a huge wind kicked up. My watch had me at 10:30 for 2 miles. The second set of 300s had 100 meters of each into a huge headwind. My times were 45, 44, 43. The time between tempo and 300s was as long as it took me to change my shoes. I didn't think this workout was going to be that hard, but I was pretty beat the rest of the day. (11/43)
Tuesday
Really busy catching up on stuff after the trip. Went for just a short run at about 8:45 at night. (5/32)
Monday
Long run around Palo Alto of about 17 miles. Probably ran a little fast because of the excitement of the race and because it was sunny and warm out. Drove to Oakland to fly out after the run. Our plane ended up being delayed over three hours so we ended up getting home real late.(17/27)
Sunday
Ran the steeple at Payton Jordan and ended up finishing in 2nd place in my heat at 8:35. I ran an 8:35 in 2008, but my fastest steeple was 8:33 in 2005. So, it has been a while since I have run that fast. Going into the race I was feeling pretty good all things considered. Yesterday was a long day with the home meet in Bozeman and the late flight to Oakland. Since I didn't get a chance to run yesterday, I ran an easy 2 miles or so in the morning.
My race plan going into the meet was to get out toward the front of the pack and then start picking it up as best I could the last 1200 meters. However, when the gun went off, I didn't get off the line real well and basically had no where to go but the back of the pack. I didn't want to waste any energy with a surge too early in the race, so I just stayed in the back for the first 1200 meters and then started moving up. I wish I had started moving up a little sooner in the race. Sierra took my splits and moved down from the starting line toward the 200 meter start each lap, so these are roughly my 400 meter splits: (68, 70, 71, 70, 69, 68, 67, 31). After being last the first half of the race, I took the lead with 400 to go, but couldn't quite hold it. My last barrier was bad, which basically took me out of the running for the win.
Did a long cool down after the race. (10/10)
Here is a video of the race:
Watch more video of 2012 Stanford Payton Jordan Cardinal Invitational on flotrack.org
Wednesday, April 25, 2012
April 22nd to 28th
Sunday
After a 3:45am wake up, 6am flight, layover in Denver, and drive to Bozeman, we arrived back at about 3:30pm. I was pretty tired and just went about 9 miles in the evening. (9/9)
Monday
Long run 16 miles. This run was a little more difficult because I went in the middle of the day and it was pretty hot, 80 degrees. Was still pretty tired and was pretty much totally spent by the end of the run today. (16/25)
Tuesday
Did a workout with Dan Jackson in the afternoon. The workout was 1200s. I really struggled on the 1200s, which was disappointing because I thought I could pull it together even though I was tired. I only did 4 1200s and they were not fast at 3:22, 3:26, 3:27, and 3:32. It was a little windy, but not bad. After the 1200s, I did a set of 300 cut downs with 1 minute rest. They actually went pretty well which was surprising 45, 42, 40. It was tough to have another poor Tuesday workout, even though this one was probably to be expected. After the race on this Sunday, I will get back into more consistent training after running a lot of races the past 3 to 4 weeks. (9/34)
Wednesday
Easy runs of 7 miles in the morning and 5 miles in afternoon. (12/46)
Thursday
Finished some work up in the morning, so I did my workout with the MSU team in the afternoon. For the workout, I did 4 times a mile with 1 minute rest, 6*200 with 90 seconds rest, and then a 2 mile 'power run'. The tempo miles were all 5 flat or just below, the 200s were mostly 31, and the two mile power run started pretty slow and then picked up. My quarter splits were something like 84, 80, 76, 73, 72, 71, 71, 68. The end of the power run actually got to be pretty challenging with a real strong wind throughout which added to the difficulty. There was a little more volume in this workout than I really wanted to do, but I took it all pretty comfortable until the end of the power run. (11.5/57.5)
Friday
Easy runs of 7 miles in morning and 5 miles in afternoon. (12/69.5)
Saturday
Cat-Griz Dual home meet today! Of course it snowed during the night and the weather was not great. I was up pretty early and shoveling snow by 7:30 followed by other meet preparation stuff. The meet went pretty smoothly. At about 2:30, Sierra, Rowan and left the meet a little early and headed to the airport to catch our 3:50 flight to Oakland and the Payton Jordan meet. We arrived at our motel late, I was exhausted, and I didn't think it was worth it at that point to head out on a run. This is the first time I haven't run at all the day before a meet, but I am not worried about it. (0/69.5)
After a 3:45am wake up, 6am flight, layover in Denver, and drive to Bozeman, we arrived back at about 3:30pm. I was pretty tired and just went about 9 miles in the evening. (9/9)
Monday
Long run 16 miles. This run was a little more difficult because I went in the middle of the day and it was pretty hot, 80 degrees. Was still pretty tired and was pretty much totally spent by the end of the run today. (16/25)
Tuesday
Did a workout with Dan Jackson in the afternoon. The workout was 1200s. I really struggled on the 1200s, which was disappointing because I thought I could pull it together even though I was tired. I only did 4 1200s and they were not fast at 3:22, 3:26, 3:27, and 3:32. It was a little windy, but not bad. After the 1200s, I did a set of 300 cut downs with 1 minute rest. They actually went pretty well which was surprising 45, 42, 40. It was tough to have another poor Tuesday workout, even though this one was probably to be expected. After the race on this Sunday, I will get back into more consistent training after running a lot of races the past 3 to 4 weeks. (9/34)
Wednesday
Easy runs of 7 miles in the morning and 5 miles in afternoon. (12/46)
Thursday
Finished some work up in the morning, so I did my workout with the MSU team in the afternoon. For the workout, I did 4 times a mile with 1 minute rest, 6*200 with 90 seconds rest, and then a 2 mile 'power run'. The tempo miles were all 5 flat or just below, the 200s were mostly 31, and the two mile power run started pretty slow and then picked up. My quarter splits were something like 84, 80, 76, 73, 72, 71, 71, 68. The end of the power run actually got to be pretty challenging with a real strong wind throughout which added to the difficulty. There was a little more volume in this workout than I really wanted to do, but I took it all pretty comfortable until the end of the power run. (11.5/57.5)
Friday
Easy runs of 7 miles in morning and 5 miles in afternoon. (12/69.5)
Saturday
Cat-Griz Dual home meet today! Of course it snowed during the night and the weather was not great. I was up pretty early and shoveling snow by 7:30 followed by other meet preparation stuff. The meet went pretty smoothly. At about 2:30, Sierra, Rowan and left the meet a little early and headed to the airport to catch our 3:50 flight to Oakland and the Payton Jordan meet. We arrived at our motel late, I was exhausted, and I didn't think it was worth it at that point to head out on a run. This is the first time I haven't run at all the day before a meet, but I am not worried about it. (0/69.5)
Tuesday, April 17, 2012
April 15th to 21st
Sunday
Easy run 10 miles. (10/10)
Monday
Tempo run 5 miles. Ran on the old Sourdough Trail 5 mile loop. Not the fastest course with dirt surface and lots of sharp turns, but I ran about 26:15. I have only run this course under 26 minutes a couple of times, so it was an ok effort. Still feeling a little fatigued, but not horrible. (9/19)
Tuesday
Easy run after traveling all day. Drove to 2 plus hours to Billings because the plane out of Bozeman isn't big enough for vault poles, then flew into Ontario after a long lay over in Denver. (4/23)
Wednesday
Watched the MSU multi event athletes compete well at the Mt. SAC/Azuza multi event meets most of the day. Easy run in the evening of 6 miles. (6/29)
Thursday
Steeple at Mt. SAC, 6th in 8:40. I was really nervous about this race. The steeple I ran last Saturday at Weber did not go well. I really started struggling at Weber the last couple laps. So, I was actually a little scared I was going to come totally apart in this race. Also, before the race I was really tired. I took a nap in the motel room which was the first time I have ever taken a nap on race day and might be the only nap I take this year. In the stands before the race I was almost falling asleep, which made me wonder how the race was going to go. My first 600 was solid and then I started backing off a little thinking I was out too fast. Throughout the race I felt pretty good, running 69 or 70 second splits after the first lap. With about 800 to go, I was still feeling good and started moving up. My last roughly 200 meters was 31 so I still had a bit in the tank. I am excited for Payton Jordan next Sunday. I had to get my cool down done quickly because we had to get Carl Nystuen to Cal State LA to run a 10K there. (6/35)
Friday
Easy run 6 miles around Mt. SAC area. Drove the Suburban around most of the day traveling between Azusa, Mt. SAC, and motel. Up late watching our athletes compete at Mt. SAC. About as sleep deprived as I have ever been. Felt tired all day and horribly tired at night. (6/41)
Saturday
Ran a 1500 at the Beach Invitational. This week I have been as sleep deprived as I have ever been. Starting on Monday night this is what I have had for sleep 6, 5, 4, 5, 5. However, those 5 hours of sleep on Friday night must have been solid because I didn't feel horrible when I woke up. The 1500 actually went ok. My splits were 61, 2:02.5, and 2:49 (1100 meters). My finishing time was 3:47 low. I started picking it up with 450 to go. With 200 to go I knew the wasn't much left in the tank. My plan had been to do about an 8 mile easy run in the afternoon, but our assistant coach Bobby B. broke a pole vaulting. The shock tore his hand up. So I spent a lot of the afternoon and evening in the shadiest ER I have ever seen. Our flight takes off tomorrow morning at 6, so with a 3:45 wake up call, I won't be getting much sleep tonight. (6/47)
Easy run 10 miles. (10/10)
Monday
Tempo run 5 miles. Ran on the old Sourdough Trail 5 mile loop. Not the fastest course with dirt surface and lots of sharp turns, but I ran about 26:15. I have only run this course under 26 minutes a couple of times, so it was an ok effort. Still feeling a little fatigued, but not horrible. (9/19)
Tuesday
Easy run after traveling all day. Drove to 2 plus hours to Billings because the plane out of Bozeman isn't big enough for vault poles, then flew into Ontario after a long lay over in Denver. (4/23)
Wednesday
Watched the MSU multi event athletes compete well at the Mt. SAC/Azuza multi event meets most of the day. Easy run in the evening of 6 miles. (6/29)
Thursday
Steeple at Mt. SAC, 6th in 8:40. I was really nervous about this race. The steeple I ran last Saturday at Weber did not go well. I really started struggling at Weber the last couple laps. So, I was actually a little scared I was going to come totally apart in this race. Also, before the race I was really tired. I took a nap in the motel room which was the first time I have ever taken a nap on race day and might be the only nap I take this year. In the stands before the race I was almost falling asleep, which made me wonder how the race was going to go. My first 600 was solid and then I started backing off a little thinking I was out too fast. Throughout the race I felt pretty good, running 69 or 70 second splits after the first lap. With about 800 to go, I was still feeling good and started moving up. My last roughly 200 meters was 31 so I still had a bit in the tank. I am excited for Payton Jordan next Sunday. I had to get my cool down done quickly because we had to get Carl Nystuen to Cal State LA to run a 10K there. (6/35)
Friday
Easy run 6 miles around Mt. SAC area. Drove the Suburban around most of the day traveling between Azusa, Mt. SAC, and motel. Up late watching our athletes compete at Mt. SAC. About as sleep deprived as I have ever been. Felt tired all day and horribly tired at night. (6/41)
Saturday
Ran a 1500 at the Beach Invitational. This week I have been as sleep deprived as I have ever been. Starting on Monday night this is what I have had for sleep 6, 5, 4, 5, 5. However, those 5 hours of sleep on Friday night must have been solid because I didn't feel horrible when I woke up. The 1500 actually went ok. My splits were 61, 2:02.5, and 2:49 (1100 meters). My finishing time was 3:47 low. I started picking it up with 450 to go. With 200 to go I knew the wasn't much left in the tank. My plan had been to do about an 8 mile easy run in the afternoon, but our assistant coach Bobby B. broke a pole vaulting. The shock tore his hand up. So I spent a lot of the afternoon and evening in the shadiest ER I have ever seen. Our flight takes off tomorrow morning at 6, so with a 3:45 wake up call, I won't be getting much sleep tonight. (6/47)
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