4/5/05
Week-18 Tuesday
Workout: 800m jog, stretches, drills, 15 min run, 2x2x300 w/45 sec rec per rep, 5-7 mins per set, 2x100m walkback 15 min run, stretches, warm->cool->cold shower, stretches, Sleep (ahh… finally)
My 300 splits look like this.
44-46
45.1-45.9/46
100m splits were
14.7+/-
14.1+/-
Workout Meterage
8900
Weekly Meterage
8900
Iam guessing Nada = nothing but what does FHV mean? 
Family History Video, it’s a video I had to do that had nothing to do with my family, and very little to do with history. Needless to say it was exhausting to complete 
4/6/05
Week-17 Wedsnday
Workout: 1200m jog (extra lap), stretches, drills, 15 min run, 8x50@800pace+150jog, 15 min run, stretches, cool/nuetral shower, stretches.
Today was nice and easy. Did some “floaters” a few I did faster than 800 pace, a few slower, but overall just stayed relaxed. Didn’t get tired at all during the entire thing. My achilles/calves are a bit sore right now. Also my upper hammies/lower glutes are kind of whispering to me. Just keepin’ track. Nothing serious.
Workout Meterage
8000
Weekly Meterage
16900
4/7/05
Week-17 Thursday
Workout: 5 easy miles.
Workout Meterage
8000
Weekly Meterage
24900
4/8/05
Week-17 Friday: Arcadia Invitational Day 1
Race: 4x800m at 5:40PM, 8:02 7th, 4th all time NMC 4x8 time. 56.7/1:59
Good race today, more details in my results section. Pretty much just went out hard, and cruised it in.
Workout Meterage
5500
Weekly Meterage
30400
4/9/05
Week-17 Saturday: Arcadia Invitational Day 2
Race: Open 800 at 12:40PM, 1:58.94, 10th
There were too many people in the heat. Like 21 total. Redicioulous! Anyway, got boxed early, got boxed late, made a move on last turn, couldn’t hold the last 100m, moved from 18th to 6th to 10th. No biggie. I’m happy now, not a big breakthrough but a step in the right direction.
Workout Meterage
5500
Weekly Meterage
35900
Ya broke the 2:00.00 barrier for the season. Looks like a little supercompensation from those dues you been paying… Keep it up bro!
Btw, like your Mexican mug shot 
This Mexican Mugshot is my favorite picture ever 
4/10/05
Week-18 Monday
Workout: 800m jog, stretches, drills, 15min run (7:00/mile +/- pace), 6x1:00 dynamic abs, 4000m tempo (no watch), 800m jog, stretches,
100+100+100
100+200+300+100
100+300+400+200
100+200+300+100
100+300+200+100
100+100+100
Did the warmup fairly fast, it was kind of fun. The tempo was pretty easy. I’ve discovered why, or at least partly why I keep getting the glute/hammy problem. I’ve been sitting down when I run. Hips aren’t under me and I wasn’t putting any of my force into the verticle portion of my stride. I focused on hip heighth and position today during the tempo workout and the worst my glute/ham felt was a slight pressure like someone putting one finger under my right buttock. I’m amped. Gonna run fast on Saturday
Workout Meterage
9000
Weekly Meterage
9000
4/12/05
Week-18 Tuesday
Workout: 800m jog, stretches, drills, 10min jog, 4x400@+2 seconds race pace w/+1:00 progressive rest, and 2x150 10 mi jog, stretches, cool shower, stretches
Splits: (gravel track very windy)
61,62,63,64 and 22,23
My calf cramped, as I expected it to do, during the second 150… so flat-footed the last 25 meters of it.
Tough workout today, very intense. The second one hurt as bad as the last one, so my progressive rest thingey kind of worked. My hammy did get tight, but not during the run, only after. It’s gettin’ stronger, I guess… I did get good hip heighth durin’ the run.
Workout Meterage
6700
Weekly Meterage
15700
4/13/05
Week-18 Wedsnday
Workout: 800m jog, stretches, drills, 20 min run 1.5x150m accels, stretches, nuetral shower, stretches, ice pack on hammy
Well, after the workout yesterday, my hamm got real tight, and of course my calve cramped. Overall my muscles felt like they had been completely torn down. So when I tried to do my 150m accels I felt cramps coming on in addition to the soreness I felt in my hamm. So I just cut it off. Doing extra stretches and a bit of icing on my hammy (which I should have done last night Grrr…) Well… that and I’ve got a dual meet tommorrow on our god-danmed gravel track. Going to cruise an 800, maybe run a 200 if I’m feeling good and probably breeze a 4x4… depending on how bad we’re creaming the other teams.
Workout Meterage
4500
Weekly Meterage
20200
4/14/05
Week-18 Thursday: Alveraz/Montery Tri-Meet
Races: Shot, 800m, 4x400…
Well, I tossed okay in the shot. I’d played around a bit before, and I wanted to get an official mark. I threw about 31" 2’ not bad 
My 800 was a race-to-win thingey, but my hammy got very tight at the 500m mark even though I was going at like 2:20 pace :9
The 4x400 sucked. I didn’t push it at all during the first 100m. Stupid gravel track. 54.7h We lost…
workout Meterage
5800
Weekly Meterage
26000
What was the result of your 800m then?
4/15/05
Week-18 Friday
Workout: 800m jog, stretches, drills, 25 min run, 6x1:00 Slacker Abs (as in I did 1/3 less reps per min than normal), stretches, ice hammy.
Nice easy workout, not much pre-meet. Shot put arm is kind of sore, not worried.
Workout Meterage
6700
Weekly Meterage
32700
Oh yah, I ran a 2:17 thursday, John.
4/16/05
Week-18 Saturday
Race: 800m, 4x400. 1:59.5h,5th and 52.0h 3:28 1st.
I ran a pretty decent race in the 8, I chilled on the leader’s back and tried to kick it home, only I didn’t push the 3rd 200 and he pulled away. During the last 100m my Hammy locked up. 28/30/32/30 were my splits. sigh During the 4x400, though, I ran very well. I opened up my arms (I had been almost touching my shoulders with my hands during the 800) and when I did that it was like a chain reaction. My shoulders relaxed, my back relaxed and got straighter, my hips came under me, and I got good triple extension.
Workout Meterage
8000
Weekly Meterage
40700
Edit: Note to self… “This one time at running camp… under the orange tree”
awesome dude!
4/17/05
Week-18 Sunday
Workout: Did a bit of core work, pushups, situps etc. My hammies were fairly sore, so I didn’t go on a run. I did however do some work with my buddy Manuel… Manuel Labor. Dug 2 2"x6’ post holes. Not bad, got 5$ a hole from my stepdad.
Workout Meterage
0
Weekly Meterage
40700
4/18/05
Week-19 Monday
Workout: 800m jog, stretches, drills, 15 min run, 3000m tempo (4000m planned), 15 min run, stretches, cool shower, light stretches
During the run today, my hammie’s didn’t give me much problems, actually no problems at all. They were sore, yes, but the slow pace of my tempo didn’t aggrevate them… or at least they didn’t FEEL aggravated. sigh. During my workout, though, my clogged sinuses caught up to me. I got about 3000m into the workout, when I started coughing and couldn’t get the phlem out of my throat. Stopped the interval, started it, started coughing again, then went for a run at a slower pace, which didn’t aggrevate my phlemage. Until about 12 minutes into it, when I felt a cough coming on… sigh
Workout Meterage
9000
Weekly Meterage
9000
4/19/05
Week-19 Tuesday
Workout 800m jog, stretches, drills, 10 min run, 20 min tempo (10 hard, ten medieocre) 10 min run, stretches, nuetral shower.
Today’s workout wasn’t as good as I thought it would be. I went out fast the first 10 mins 5:35 mile split, and then at about 9:00 my gut started given me problems, got real sore, probly from the huge amount of food I ate at about 1:00PM. Then, at 10:00 I starting hacking and spitting my lungs out. Not painful, but definately hawked some big lugies during that lap. Stopped and walked for 35 seconds, then ran again.
Workout Meterage
11000
Weekly Meterage
20000
4/20/05
Week-19 Wedsnday
Workout: 800m jog, stretches, drills, 10 min run 4x200m (50 cruise-50accel-50hold-50 decel), 5 min run
The pace of the 200’s was Overall about 30-33 seconds total. The sprint phase i usually hit around 7 seconds flat (flying, hand time). The emphasis was on proper form and a slow precise acceleration. I had about 1-5 minutes rest between the 200’s so no lactic stress.
Workout Meterage
5000
Weekly Meterage
25000