Is this ever the procrastinator’s journal. I didn’t record my entire preseason, simply because I was debating whether or not I should post my XC training on a sprinting website. But I posted my halfmiler journal up here, and quite frankly I need to put this thing somewhere. And plus, I know that no one but myself reads this godanm thing anyway.
Official 2004 Cross Country Season Goals: Sub 16:00 full 3 miles. Sub 16:10 5k at state. Team State Cross Country Championship. 4th Man on Cross Country Team
My first official day of practice, it went well. I’m still out of shape from the rest i took because of my injury, but everything is working fine, and I’m ready to start seriously training.
Total Weekly Meterage
(11200) 7 miles=50 mins
Approx 7:10 mile pace
Recovery run today.
In actuality it was a long run that I took out to quickly on.
Total Workout Meterage
Total Weekly Meterage
Steady state 7+miles. My calves gave me a little crampage. I tried to speed up a significant amount, but I just couldn’t hold the pace without cramping.
I did a morning run. Approx 6k. Easy, but cold.
Afternoon run was 6x200 w/600 rest, with about 3k cooldown. sooo…
No morning run, today.
9-10 miles Approx 15k. Long run at nisene. I needed to tape up my toe, it kept wanting to sneak under my foot. I got a bad blister.
Recovery run from friday. I taped my toe and it gave me no problems. My inside arch of my left foot started to flare up, feels like it’s trying to pronate, even though it doesn’t. Approx 7km run, real easy.
Ran this morning, approx 7 km easy.
AFternoon run was easy, but long. I did 3 Loops, and headed home for a total of about 60 minutes. At the pace I was running, it turns about to be 13 and 1/2 km
Ran in the morning, about 6k.
Hill circuits today, started pretty hard, eased up a little bit, but did about four of the circuits. Each one was about 1500m. Did a cooldown that was about 4k.
Morning run, about 1500m.
DAMAGE REPORT: The inner arch on my right foot was really sore. The blister on my right foot hurt a LOT. My IT band got a wee bit flared up. My left foot has some hurt around the inferior extensor retinaculum (the top of my foot near the ankle).
5.4k on track We did 6x800’s which was fun, because as I was getting lapped by our frontrunners, I kept up with them for 2 200’s. That hurt kind of a lot, but it was really great to go fast.
2k off track cooldown
I’m starting to get a better understanding of how my injury is behaving. That doesn’t mean it hurts any less, but I know my limits now
My foot kind of hurt today, so I took it easy, and ran about 5 miles. easy.
P.S. George Thurogood is a hoot in concert.
Probably not the smartest of things to do, but I ran 12 miles today
I will regret this tommorrow, but eh, the pain in my anterior tibialus didn’t stop me from running… just stopped me from walking normal after the 12 miler.
Well, I did regret my Friday run. So I took it easy. I did about an hour of strength work, and called it a day. No running today.
Morning: I was debating whether or not I should run, and finally gave in to the impulse. I did about 3200m at an easy, but brisk pace. It was easily under 12:10, and if i had ran any longer it probably would have been more a of a tempo/steady state, than a morning run.
Afternoon: “recovery” today. I did about 8-9 miles with “the guys” It was pretty slow, but we talked and generally had fun. Jeremy found a bag of chips and ran with it the whole time!
Morning run:… Fooled ya didn’t I? I planned to do about 2-3 miles this morning, but woke up early to do some AP history homework
Afternoon Run: 6x800’s at tempo pace, with 2 min recov. My times were, if memory serves: 2:53, 2:54, 2:56, 2:54, 2:51, and 2:55 I then ran about 7km
NEW PART OF MY JOURNAL! STRENGTH!!
20+20 Pushups 95 Crunches/twists
41100<I think I’m going to break 60m this week, if I keep running like this.
Morning Run, about 6k at a brisk, but not hard pace. As usual, the second knuckle of my right foot felt bruised, but it felt okay after the first half mile.
Afternoon Run: Longer than I expected it to be but still a pretty easy and 99%flat run it was amazing how far I went! It was easily 16km, probably 17km.
20+20+5 pushups 100Twists+Crunches.
Morning Run: not today, a bit too tired to get up before 6:15. I thought about running, though
Afternoon Run: We did a mile warmup, and a 3mile steady state, followed by a four mile cooldown. The steady state was fun, the fist 800 was fne, but the second was WAAY slow. I wanted to run my first mile in 6:40-49, and I ended up at around 7:00… so Chris and I booked the second two miles, running 6:37 and a 6:15 For a total time of 19:52. I get the feeling that a 17:00 time at Earlybird is not out of reach. The four mile run was fun… I learned a couple great lines… “I’m a LLOONG distance runner.” “I have a BIIG Base.” and my favorite, “The bigger the base, the higher the peak”
20+20+10 Pushups. 100 crunches/twists
Afternoon Run: Did an easy 10k. I started out wanting to do 5k, but It seemed a bit too short, and I was feeling pretty good.
20+25 Pushups 100+20 Crunches/twists