Week-9 Wedsnday
Workout: 6-7 minute warmup, 6 Min ab, 3x1000@5k 3:20-25 pace w/2:00 jog/walk rest, 4x100m accels, 6x0:30 arms (10 reps) 30 minute (4 mile) run.
Wow, that was a good workout today. Good and sore, but not hurting in any funny places. I’ve now discovered a very definate line between pain, and soreness. Pain=bad, soreness(when controlled/controlable)= good. Thanks for the advice Joel and John, that rest/strength week helped me a lot.
Workout Meterage
11400
Weekly Meterage
28700
Week-9 Thursday
Workout: 11 minute warmup, 6 min ab, 6 min core, 1x10x70mhill-bounds/sprints (coach is ninnie baby and made me stop even though I felt fine) 6x150 (50@mile pace 50@faster than 800, 50@5k pace) with 100m recovery, 15 min cooldown at decent pace.
Decent workout, I’m doing a lot of different activities every day. I’ve talked with my Mid Distance camp coach, and he says that if I will be able to join the Distance Camp, when I’m doing hard workouts. Which means talkin’ with the distance coach and getting the two training scheduals to mix. Which isn’t going to be a problem, because my MD coach has already agreed to let me go whenever I need to. The problem is, no one in the MD camp is even close to my level, but we’ve got an all american steepler and a top miler in the distance camp and they can pace me in the fast workouts… well thay can kick my butt in the longer ones. 
Workout Meterage
9000
Weekly Meterage
37700
good news 
2/4/05
Week-9 Friday
Workout:10 min warmup (at brisk pace by myself…Other people talk to much), dynamic warmup and drills, 6x00:30 Ab workout, 3x300@RP w/1:30 recovery, 3 Min Rest, 2x:300@+5 sec RP, 10 min cooldown, weightroom: 3x10@135lb Squat, 3x10@95lbs Bench, Splits: 46,44,48 and 52,50.
Wow first tough lactic workout of the year. Was pretty hard to complete. I actually had to take a dump before i started the intervals, and on the third one, well I was prarie doggin’ it pretty bad. So I ran off the track and into the bushes, took a shit and got back on the track in 3:00 (that must be some kinda world record)… It hurt, though. Takin’ a poop relies on a lot of muscles.
Edit: My glutes and Hammies were painfully sore after the squats, probably because of my ghetto form. I took 700mg of asprin and a cold/warm 10Min 1:00/00:30 shower
Workout Meterage:
6000
Weekly Meterage
43700
Hope that does it for you.
I’m sure that journal entry is one you will look back on with :??? nah, whatever…
btw when is your comp starting?
Heh, yah in retrospect, nanchalantly running off the track to take a dump in the bushes seems kind of wierder now then when I actually did it.
I’m going to be competing at the upcoming Simplot Indoor Games on Feb 17th. My early comp period is about late march or early april (around the Arcadia Invite), and state finals are in June.
wow simplot… have you run there before?
anyway what a trip huh?
hows the trials/ finals sched for you there? I looked website and it looks confusing to me…
how do you figure to do … I mean are you periodizing for 2 peaks? or is this just a pre comp test kinda thing or what?
Well, I’m doing 2 minor peaks, one for Simplot, one for Arcadia, and then a final Major one for CCS Finals and State Finals. The Simplot peak will be more of a “pre comp test kinda thing” cause I’m not exactly in 1:50 shape right now I ran at simplot last year as a sophomore and it was one helluva spectacle Elzie Colman’s national record in the 400 etc, but i didn’t make finals in the 800.
This year, the prelims are on a Friday, and if I want to make it into the fast finals heat the next day I have to run about 2:02 (indoor at 8000feet…Eek, it’ll be tough.) Last year we drove out to Pocatello, it’s about 20 hours of driving. This year we’re flying out to Salt Lake and driving from there. It’ll save us money and time.
2/5/05
Week-9 Saturday: Willie Davenport Olympian Clinic
This was one hell of a clinic. I met Thommy Smith, John Carlos, Lee Evens, Andre Philips, James Robinson, Mac Wilkins, Ron Tabb, and Marcel Hetu. These were some really cool people. EDIT: I got a lot of autographs
Workout: Did some common drills that I’ve done before and a few that I haven’t. Ran about a mile on my own.
Workout Meterage
1600
Weekly Meterage
That clinic looks cool
2/6/05
Week-9 Sunday
Workout: Nada nada limonada. Just rested up today and watched the superbowl. I’m sad that the underdog eagles didn’t win, but I’m glad that Terrel Owens lost, he’s a big baby.
Workout Meterage:
Weekly Meterage
45300
2/7/05
Week-10 (10 weeks in sheeshe) Monday
Workout: 1600 Warmup, 3x300@45 sec pace w/300 jog recov, 3x200@30pace w/200jog recov, 3x100@14 sec pace, 6500m cooldown. Splits: 46.1, R3:30, 46.5, R2:57, 44.5, R3:43, 30.4, R2:27, 33.47, R2:11, 31.56, R2:27, 14.0, R1:26, 14.1, R1:32, 13.6. I don’t know how I would ever live without the split/recall button on my watch. I pushed the 300’s, but I didn’t even try to push on the second 200. I gues I was charging up for those blazing 100’s. I’m also very glad that i could keep good clean form the whole workout. It was really painful, though. Near the end, it felt like the last 200m of an 800 that just kept on going and going and going and going…
Recovery: I took a contrast shower 1:30/0:30 warm, cold. My calves were very tight today. It feels like little tiny spikeballs are in them, but they didn’t stop me during the workout today.
Workout Meterage:
11700
Weekly Meterage
11700
Joe had a similar workout today.
Just what do you call it?
I mean the 300s are a little too fast for tempo (70%or lower) arent they?
So are the 200s; tempo pace for a 21 sec 200 is 30sec.
14 sec is tempo pace off a 10 sec 100m.
So it looks like your running in the 85% range no?
How does that figure, or am I not using appropriate comparison for sprinters vs. half milers?
Well, the difference between the two workouts, is that I’m stressing the lactic, anearobic aspect of this workout and am just trying to get a feel for running at 800 race pace, with little recovery. While, a tempo workout is largely for recovery.
got it. you did damn good.
Thanks joesdad, I try 
2/8/05
Week-10 Tuseday
Workout: 800m jog, drills, 16 min warmup (fast warmup, though), 8x1:00 ab work, 6x100m easy barefoot strides on grass, 34 mins at a bit slower than long-run pace, stretching, 16min contrast shower, hot-cool, 3:1 ratio, more stretching, (and finally) computer games.
Well, today was just an easy recovery day. I did my main run in the artichoke fields, went out in 17, and back in 16:55, way to negative split My striders were easy and barefoot, I don’t know why I timed them, but I did anyway and split 17, R40, 18, R42, 17, R44, 16, R42, 17, R44, 18. ABs were hard today, I couldn’t do the whole workout without taking pauses, but then again I still can’t do 3:00 abs w/out at least 1 or two breaks… Ahh poor me.
Workout Meterage
13500
Weekly Meterage
25200
2/9/05
Week-10 Wedsnday
Workout: 800m jog, stretching, drills, 20 min warmup (just as fast as yesterday), no abs, 400,800,800,400,200,200 w/2:00 recovery between each rep, 25 mins 3mile run, stretching, 30min warm shower, more stretching, computer games … maybe homework later.
I did everything at overdistance pace. My splits were as follows, 1:12, R2:00, 2:45, 2:00, 2:49, R2:00, 1:10, 2:00, 33, 2:00 34… Cooldown was really a cooldown today, not just a long run after my workout. I need to start putting on my sweats after my workout, they make a lot of difference.
Workout Meterage
11300
Weekly Meterage
36500
2/10/05
Week-10 Thursday
Workout: 800m Jog, stretching, drills, 10 min warmup, FOURTY FIVE MINUTES OF ULTIMATE FRISBEE, 8x1:00 ab workout, 20 min cooldown, stretching, contrast shower 3:1 Hot-Cool.
I love ultimate frisbee… track would be excruciatingly boring if we didn’t have these lovely little breaks. It was the ten person Co-ed Middle distance camp, and we played against both the girls distance (25+) and the boys distance camp (17+), and we killed them. We played 3 seperate games and creamed them. They only scored once. heh heh, skrawny little bastards… Next week we are playing the sprinters, they’re going down. Oh yah, and my calves got a little tight post workout, definately needed a bit more water.
Workout Meterage:
10000 (I wonder if I should count the distance I ran, well, I guestimated, but low guess I ran a lot)
Weekly Meterage
46500
2/11/05
Week-10 Friday
Workout: 5000m easy, stretching, warm shower.
Today was an active recovery for the meet tommorrow… I obviously didn’t taper, but I do want to be relatively fresh for the 800 I’m running tommorrow.
Race plan? Split 58 400, nice easy steady and strong… and turn it up with 300 to go, and go all out with 200 left.
Workout Meterage
5000
Weekly Meterage
51500
I wish 5000m was an easy run for me…
By the way, where exactly in California is Prunedale?
Oh yeah, and Ultimate Frisbee is awesome. Thats what we do on the days after meets to relax.