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
8/16/04
2000m warmup
3000m tempo
2000m cooldown
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.
8/18/04
Week-1 Wednsday
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.
Workout Meterage
12000
Weekly Meterage
30200
8/20/04
Week-1 Friday
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.
Workout Meterage
15000
Weekly Meterage
59000
8/21/04
Week-1 Saturday
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.
Workout Meterage
7000
Weekly Meterage
66000
8/22/04
Week-1 Sunday
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
8/23/04
Week-2 Monday
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.
8/24/04
Week-2 Tuesday
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).
Workout Meterage
1500
Weekly Meterage
17500
8/25/04
Week-2 Wedsnday
5k warmup
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
Workout Meterage
5000+5400+2000
Weekly Meterage
29900
8/26/04
Week-2 Thursday
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.
Workout Meterage
8000
Weekly Meterage
37900
8/27/04
Week-2 Friday
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.
Workout Meterage
19200
Weekly Meterage
57100
8/27/04
Week-2 Saturday
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.
Workout Meterage
0
Weekly Meterage
57100
8/29/04
Week-2 Sunday
Well, I decided to run today. And I did a double day. Morning 6k miles, afternoon 12k. for a total of 18k in 1 day
Workout Meterage
18500
Weekly Meterage
75600
Total= 47.5 Mile Week. Not bad. For taking almost 3 days off
8/30/04
Week-3 Monday
Morning 6.4k run it wasn’t too hard, but waking up always sucks
Afternoon: Mile warm up… I did 5 hill circuits, which converted into gross meterage turns out to be around 5.5k, however, if I want to get technical and go by “time under pressure” and then convert that number out to 7min mile long-run pace… (Give myself more meterage ) It comes out to 30:24 seconds…Which is about 6.95km at long run pace…
Workout Meterage
7000+5500
Weekly Meterage
12500
8/31/04
Week-3 Tuesday
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!
Workout Meterage
13600+3200=16800
Weekly Meterage
29300
9/1/04
Week-3 Wednesday
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
Workout Meterage
7000+4800
Weekly Meterage
41100<I think I’m going to break 60m this week, if I keep running like this.
9/2/04
Week-3 Thursday
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.
9/3/04
Week-3 Friday
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”
Strength:
20+20+10 Pushups. 100 crunches/twists
Workout Meterage
1600+4800+6400=12800
Weekly Meterage
75900
9/4/04
Week-3 Saturday
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.
Strength:
20+25 Pushups 100+20 Crunches/twists
Workout Meterage
10000
Weekly Meterage
85900
