9/5/04
Week-3 Sunday
Afternoon Run: Because I slept through my morning run I decided to just make up for it in my afternoon run. That turned out to be a mildly bad idea. The run was supposed to be medium-hard, ended up being Hard-easy. I had cold sweat and my head tingled, by the time I finished the last hill.
Strength
20+25+5 pushups 120 Crunches/twists.
Workout Meterage
16000
Weekly Meterage
101900<— Is that enough for ya!!! HUH ??? SHOULD I DO MORE NEXT WEEK YOU PSYCHOPATHIC MANIAC!!!.. I think I should just hit 70 miles, exactly. Or does that just mean I’m back in shape
9/6/04
Week-4 Monday
AFternoon Run: Today I decided to go a little crazy. Instead of a monring run, and an easy afternoon rn. Or hill circuits. I decided to run a half-marathon. I ran it in about 1:22 minutes. I think I’ve gone nuts…
9/7/04
Week-4 Tuesday
Morning run: “easy” 5k. It was really dark, but totally fun.
Afternoon Run: 4xMile Repeats. I did mine in 6:02, 5:59, 5:43, and 5:46
I sped up quite a bit, too fast, even. But I was testing my lungs for Earlybird. I know I can run fast now.
Strength
25+25 Pushups 120 Crunches/Twists
Workout Meterage
8400+5000=13400
Weekly Meterage
32400
EDIT: Forgot about the warmup/Cooldown ADjustments have been made.
9/8/04
Week-4 Wedsnday
I did about 9 miles easy today. It was a fun and slow run. The guys messed around A TON! It was kind of frustrating.
Strength
25+25 Pushups 100+30 Crunches/twists
Workout Meterage
14400
Weekly Meterage
46800
9/9/04
Week-4 Thursday
Morning run: Easy 5k, more fiery fog, but I’ve got a wierd nip on the achilles of my left heal. I wonder what it is
Afternoon run: A fun 3x800m at race pace… actually more like GOAL pace. I ran 2:41 2:38 2:40 and an easy 4 mile cooldown.
Strength
25+25 Pushups 100+30
Workout Meterage
13800
Weekly Meterage
60600
9/10/04
Week-4 Friday
Workout: Today was an easy dady. Tommorrow is our first cross-country meet of the year, so we just did about 11k easy. I got plenty of sleep last night, and I plan on getting more tonight.
Strength
I don’t know how to properly commemorate the 9/11 tragedy in a journal, but I will do the best I can. A few lines of silence, and a long moment on my end.
Today was a pretty good run. I had a lot of fun. A girl dressed like a nun. no, please put down that gun!..
Anyway, the first 100m I let jeremy and ivan ease ahead of me. I stayed in the middle of the front pack, letting one person pass me, that i didn’t catch. my shin hurt, and my trainers (yes I ran in trainers) had poor grip. I passed 2 key saint ignatius runners with 200 to go. We won by 3 points and finished 15th overall, 11th scoring, and 3rd man for that race, and 5th man of the day. I just engraved my name in PERMANENT ink on the plane ticket to Raleigh, NC, Great American. My official time was 17:09 a pr of about 50 seconds. I plan on running 10+ miles tommorrow. It should be fun, but relatively easy.
Workout Meterage
7000 (5k+warmup)
Weekly Meterage
78600
9/12/04
Week-4 Sunday
Afternoon Run: I really felt like going really long today so I did. After race day is usally a recovery run, but I went about 10+ miles on super hilly terrain. After an hour on those hills, they just stopped being hard on both the gut and the legs. It was an exhilerating feeling.
Strength
25+25pushups 120 situps/crunches
Workout Meterage
17000
Weekly Meterage
95600 (59.6 miles)
9/13/04
Week-5 Monday
Morning workout: See a trend here, people? Yeah, I don’t like it much, either, so I’m going to run tue-fri, these upcoming mornin’s
Afternoon Workout: 16000 meters easy. I talked with jeremy the whole way, so it was pretty fun.
9/14/04
Week-5 Tuesday
Morning run note: I’ve found that, though the morning run is refreshing, waking up at 5:50AM is detrimental to both my ability to train later in the afternoon, but also makes it nigh impossible to stay awake during my 3rd block class. I’m going to suspend my morning 5k’s until my 0 block is over.
Workout:
5x1600m+800 5:35, 5:40, 5:39, 5:29, 5:38, 5:38, and 2:51 to finish it off. This workout was intense. I did 1 1/2 more mile repeats than I wanted to! My huge lunch caught up to me… and well, I didn’t really feel like barfing, so I cut it off at my last 800. My first one, trying to find pace. Second one, found pace, felt too slow. Third one, saw Jeremy fading, so I attacked the last 6-700. Last two, just hanging on in no-mans land. The sixth one, I just kind of got tired.
about 3000m easy, warmup cooldown, etc. I wanted to do 4 miles when I finished the workout, but I got told my ride was 5mins away, turns out ride was 20 mins away. I’m doing my cooldown (no matter how long) even if it means my ride will have to wait.
Strength
25+25+5 pushups 120 crunches/twists
Workout Meterage
11800
Weekly Meterage
27000
9/15/04
Week-5 Wedsnday
Workout: We did a 40 min steady state, and 2-3 miles warmup and cooldown. We went out pretty well, but lagged the first 5 mins coming back, so we really picked it up on the way back. Finished in 39:35
Strength 25+25+5 pushups 140 crunches/twists
Workout Meterage
15500
Weekly Meterage
42500
9/16/04
Week-5 Thursday
Workout: easy run about 10 miles today. Did five hundred meter strides to finish it off. It was a lot of fun, the run that is. We stopped picked strawberries, and then stopped again to have a dirt-clod fight I love cross-country
Strength
30+20 PUSHUPS 150 crunches.
Workout Meterage
16500
Weekly Meterage
59000
9/17/04
Week-5 Friday
Workout: Easy 11km. I just wanted to loosen up and get in a bit of mileage before Woodbridge.
Strength
25+25+5 140
Workout Meterage
11000
Weekly Meterage
70000
9/18/04
Week-5 Saturday: Woodbridge Invitational
The car ride was a boring 6-7 hour ordeal. I watched my brother run at Toro, and he didn’t do to well. Long story short… went out to fast, gave up mentally to early, got shinsplints, ran crappy. 16:48. Team placed 12th, 10th outa Calif Schools.
Str
25+25 140
Workout meterage
12000
Weekly Meterage
82000
9/20/04
Week-6 Monday MBL quad meet.
Well, the good news is that I figured out why I got shinsplints on saturday at woodbridge I was pushing the outside of my foot down with my outer shin muscle… the bad news is that I got a knot the size of a golf ball on my shin. I’m going back to pronating, it was much better.
Workout Meterage
6000
Weekly Meters
6000
9/21/04
Week-6 Tuesday
Workout: Coach was worried about my shin knot (which felt okay by dinner) so he told me to take it easy. I did only about 5 miles easy… but i stopped and threw rocks at a sign for 20 minutes. That kicked arse, I totally whupped on the freshmen .
Strength
25+25+5 150
Workout Meterage
8000
Weekly Meterage
14000
9/22/04
Week-6 Wedsnday
Workout: 6x800’s at racepace. I clocked mine out at a pretty consistent (HAHA) pace, only a 19 second diff between slowest/fastest. 2:52 2:41 2:37 2:44 2:46 2:35 2:33 I’m not sure if those are exactly in the right order. I did about 3 miles to cool down, no big deal.
Workout Meterage
4800+5000-9800
Weekly Meterage
23800
9/24/04
Week-6 Friday
Workout: A mix of a recovery day and a prep day for stanford tommorrow. Easy 6 miles, and some strides afterwords. I was in chargeof the guys not running at stanford tommorrow, they did 3miles at a hard pace, or at race pace. A few actually PRed.
Workout Meterage
10000
Weekly Meterage
46600
I love cross-country