Are you a lefty?
I’m a right hander, but the imbalance/dependance is extremely pronounced. Like when I’m going down very steep hill at a fast speed I have to gallop/skip, and I’m always leading with my left leg… shrug oh well.
3/6/05
Week-13 Sunday
Workout: 7:30 warmup, 30 min fartlek 2:00R/0:30, 7:30 cooldown, stretching, contrast shower 1:30/4:30 (cold/hot), foam roller.
Wow, the foam roller last night made a big difference in my muscle tightness post-long run. Usually, I’m very sore and my muscles are tight, but I after last night’s session, wow it made a difference. Anyway, the workout today was pretty easy, 45 minutes total of non-stop running. The work phase of the fartleck I did about as fast as I could, and this was in hilly terrain so sometimes that wasn’t very fast. I wonder if a workout like this helps my running economy/form more than a regular 45 minute run.
Workout Meterage
11000
Weekly Meterage
68500
3/7/05
Week-14 Monday
Workout: 800m jog, stretching, drills, 10 min warmup, 1200m tempo (cut short), 5 min cooldown
Oh lordy lordy did that suck. My gut hurt so bad during the workout I couldn’t finish or recover during the recov phases of the workout at all. My gut just kept hurtin’ worse and worse… well okay it wasn’t that bad, but I did decide to cut it short… Waahhnnn cry me a fricken’ river, I wussed out. It happens, and it will probably, (but hopefully not) happen again. Realistic Optimism… or Pessemistic Realism? I wonder which I just exemplified.
Workout Meterage
5600
Weekly Meterage
5600
whatever… you probably did the right thing.
Thanks, it’s always discouraging when you notice that you’ve wussed out. But it really helps to hear a voice of reason agreeing with my whiny-baby-reasonable-intellect side.
What do you think was the cause of the pain?
PMT? :eek:
hahahahhahaha
It probably had something to do with the 60lb backpack I was lugging around today 
aren’t I smart… gee… I should get the Nobel Peace Prize… (or something equally stupid)
as opposed the one for physics?
3/8/05
Week-14 Tuesday
Workout: 12 mile relay… I don’t know how many 200’s I did, but it was close to 12-13 of them with a 400m thrown in there. It was tough, my calves were on their way to cramping, and I was forced to run the last 200m on my heels. I went home and stretched a whole bunch and drank lots of water. Good stuff. Too tight to go for a cool-down jog, so I did a coupel stretches. I split anywhere from 30 seconds to 35 seconds. God it was fun, though.
Workout Meterage
4000m
Weekly Meterage
9500
3/9/05
Week-14 Wedsnday
Workout: 800m jog, stretching, drills, (20 min car drive) 40 mins eliptical, stretching, cool shower, 4x100 situps/crunches (no watch for 6x1:00), 3x30, 4x15 pushups (ouch!) foam roller
My shoes have not shown up yet, so I wasn’t able to do any “running”. However I did get some time in on my eliptical… okay on my dad’s eliptical, it was fun if a bit stressfull on my shins.
Workout Meterage
8000m (adjust eliptical meterage)
Weekly Meterage
17500
An elipitical hard on shins, never heard of that before 
Th eliptical has never been hard on my shins before… I iced them, later that day, though. And they’re okay now.
3/10/05
Week-14 Thursday
Workout: 800m jog, stretching, drills, 15 min warmup, 2x400m jog (handoff-line), 3x30-45m handoff exchange work (4x100), 3x longjumps, 10 min cooldown, stretches, nuetral shower (more cool than warm), foam roller.
Well I just got word today that I would be anchoring the 4x100m relay this upcoming saturday. I didn’t have my spikes on me (didn’t expect to need them), and so I borrowed a pair. My handoff was completely flawless on our first try. So I guess everything is looking good for us then 
… I’m having to start with my left leg back, when it’s usually forward, because I’m having a hard time looking over my shoulder to see the runner coming towards me, when I’ve got my left leg up. Oh well… I also did 3 longjumps w/runup and everything today. I was kind of stoked because I was in my flats (gave back my spikes) and still managed to hit 17’ 4"… It was a very ugly jump… but when I tried to jump again, I didn’t really record my mark in the first place, so I jumped off my right for 15’ 2"… I tried one last time, and again hit off my right foot, but still jumped 17’ 2"… Yikes. I think if I can jump without my hips rocketing out from under me that I’ll be able to hit 20’ no problem… Heh, not that I’m going to be doing any longjumping. CCS 800 title here I come :
:
Workout Meterage
3000
Weekly Meterage
20500
3/11/05
Week-14 Friday
Workout: 800m jog, stretching, drills, 5 min warmup jog, 6x40m strides, handoffs 4x8 and DMR… 20 min jog, stretches
Today was just an easy day. My new training shoes still haven’t arrived yet, and my shins are a bit tight still. Oh well. Handoffs when well today. I’m gettin’ better at not takin’ off late… coach says that pretty much every relay I run, i always take off just a little bit too late. Anyway, I’m going to try and get a digital copy of the 4x100m and my anchor leg, and gonna try to post it up here.
Workout Meterage
8000
Weekly Meterage
28500
Didn’t you get new shoes not that long ago?
Maybe you should check back in my journal, John… I got them 10 weeks ago. averaging 50km a week, that’s 500km I’ve put on these shoes, not to mention the walkin’ I’ve done on them every couple of days or so when I couldn’t find my regular shoes.
3/12/05
Week-14 Saturday: Wildcat Relays
Workout/Race: 10 min jog, stretching, 5 min jog w/“sticks”, strides, 4x100m (anchor), stretches, 8 minute jog, icyhot hammy, 4x800, 8 min jog, stretching, 60 min break, stretching, 7 min jogging, 3x40 meter strides, 1600m Sprint Medley Relay (800m leg), 7 min jog, stretching, 40 minute break, 8 min jog, strides, 4x400 (2nd leg), 1:20 min break, cold (almost icey) bath, stretches, and King Arthur Editor’s Cut on Pay-Per-View… ahh isn’t life great?
Jesus chrustoff that was one hell of a long ass day. Four relays? That was crazieness. The 4x100 was pretty sick, we had perfect sticks all the way around, and I anchored a pretty danm good leg. We clocked a 45.1h and won our heat, but got third overall. The 4x800 was a lazy ass race… I was anchoring and was supposed to just “chill” if we were A) really far in the lead or B) really far away from the leaders. And unfortunately it was option B, so I just ran a steady 2 laps, and hit a 2:10. Anyway, the sprint medly was EXACTLY the same team and order as the 4x100… We had a killer 52.2h opener leg, and a pair of back-to-back 23.7+‘s and I slammed the door shut with a strong 2:00 half mile. I wasn’t even all that tired after the end of the 800. Well I’d run hard and was a bit dizzy, but I wasn’t in my usuall agony that signifies a “true” P.R. I’m most happy with that 2:00 mark. Anyway, the 4x400 was really godamn tough. 3 races in the same day and god knows how much warming up and cooling down, make for a reall hard relay. I split a 53.0h second leg and our relay ended up gettin’ 4th. My 400 was even easier than my 800. I swear I wasn’t really tired at the end of it or anything. Anyway, a meet I’m proud of, I pulled home a good amount of hardware and I’m happy ‘bout that. More happy that I’m on pace 2:02, 2 weeks ago and 2:00 this week. Last year I had that same kind of progression from the 2:06-1:59 range and the 1:57 and 1:56 came off in a slower period. If I progress from 2:02-1:56 this year in a fashionably quick manner, then gettin’ down to 1:52 won’t be out of reach.
Workout Meterage
13000 (The jogging adds up 53 minutes of it, godanm)
Weekly meterage
41500
I knew it was about then, I’m not familiar with how often you should change shoes hence my comment.
Looks like things are progressing well.
Thanks, John. I hope that everything goes beyond my expectations, like it did last year. That’d be real nice
3/13/05
Week-14 Sunday
Workout: Nada… Rolling pin roller, stretching, 4x40 situps 2x20 pushups.
Just tried to get un-sore from the killer meet yesterday. Before I did my roller I was so sore there was no way I would ever think of running on monday, but after the roller, it’s like I’m a new man. Which I’m obviously not, which is why I didn’t run today
Workout Meterage
0
Weekly Meterage
41500
3/14/05
Week-15 Monday
Workout: 800 jog, stretches, drills, 10 min jog, 6x1:00 abs, 3/4 of 4400 tempo workout, 10 min jog, stretching, nuetral shower, hard roller.
The workout today was kind of wierd. I’m still sore from all kinds of little tweaks I got on Saturday. I think I had a minor pull on my right side, and I had to stop my tempo workout mid-way through. I was able to get back on the track after a 3-4 minute break and finish it no problem, though.
200+200+200-
200+200+400+200-
200+200+400+400-
200+400+200+200-
200+200+200-
I hit about 32-33 on the first 200 of each set, and then settled into a 37-39 sec per 200m pace (including 1:20’s for the 400’s). I stopped after the second 200 of the third line. And restarted at the begining of the next line. No problem. I did the last three 200’s in 32, 38, and 31. I was trying to go Hard-easy-harder. I did it And then just for fun I did a 13 second 100m so my last line actually went 200+200+200+100. Oh well. No big deal. My upper hammies were a bit tight throughout the workout, though. Still a smidgen sore from saturday, but most of this was done at my XC 5k pace. I’m kind of frustrated that we’re doing so much Medium Intensity… now that I’ve learned the err of my ways. It’s not just that we’ve been doin medium intensity at all, just that we have been doing ONLY medium intensity.
Workout Meterage
10000
Weekly Meterage
10000
3/15/05
Week-15 Tuesday
Workout: 800m jog, stretching, drills 15 min jog, 3x1:00 abs, 800 pace work-split 400m runs, 10 min jog, stretching, cold bath, nuetral shower, soup can roller
100 (14.5)/300 (46) 5 min rest
200 (29)/200 (28) 5 min rest
300 (43)/100 (14.5) 5 min rest
150(22.1)/250 (38) 5 min rest
200 (27) cooldown
TOday was a fun workout. In-between the intervals i had a bit of hammstring tightness, but I sort of did quick extend-hold-release stretches and those did the trick, or more specifically i didn’t feel tight DURING the run, which is IMHO more important. More good news! I got my first calf cramp of the season Okay that sounds kind of wierd, but last year my cramping was sort of an indicator of my effort. If I go for too long, too fast, and then try to sprint hard, my calf is pretty much garunteed to cramp. During the last 100m of my 200 my calf cramped so bad I sort of squeeled en route to the finish line. I stopped and stretched it out reall careful, and contemplated why I got the cramp. I drank well, slept well, ate well, but i guess no big deal. I was able to finish my cooldown and everything after careful stretching.
Workout Meterage
9500
Weekly Meterage
19500