9/25/04
Week-6 Saturday: Stanford Cross Country Invitational
I had a race plan today, and I followed it to the T. Go out conservatice, and make my move on the uphill and finish strong on the downhill. I came through the 2mile mark at 11:26 (my 2mile pr from last XC season ) and ran a killer last mile my last 1700 meters was 6:00… so the mile was around 5:15-20. final time for the 5k 17:18. I was 5th man for the team, we came in first for dv2 boys.
Workout Meterage
5000+3000
Weekly meterage
54600
2/26/04
Week-6 Sunday
Workout: I diceded on doing a long run today. I ran really far. It muse have been at least 13 miles. WOW does my foot hurt. man I thought my injuries were doin’ better, heh nopers that biggie really knocked the crap outa everything. I’m sitting here icing my feet/ankles/hips/knees praying my leg don’t esplode. it was worth it, though. I felt good for actually finishing it.
Workout Meterage
21700 (est 13.5 miles)
Weekly meterage
76300
9/27/04
Week-7 Monday
Workout: Well, coach said it was time for us to do some mileage, so we did, however he also said we’re supposed to be tapering down, to a more quality oriented program. It was good to talk with him about the chart I’d made up. He said that I’m doing okay, and that my training has been pretty consistent, as the chart reflected. I feel bad for not training in the summer, but Hell I’m on track to succeed. 10 miler today at easy pace. with a few strides after.
Strength
5+25+25+5
Workout Meterage:
16500
Weekly Meterage
16500
9/28/04
Week-7 Tuesday
Workout: We’re tapering down for the Great American Cross Country Invitational, so we did a faster but overall less intense workout.
3x800’s 2:26 2:29 2:31 Didn’t feel like pushing the last one.
3x200’s Roughly 33 second pace
3x100’s Hardest of the three, did em in about -15 seconds.
About 4 mile cool down.
Workout Meterage
10800
Weekly Meterage
27300
4 mile cool down, what the hell.
HAHAHAHA!!! OMFG that’s the most hilarious thing in my life
Honestly, though. My coach is a student of Arthur Lydiard he has us doing a lot of milage, however, he is not stupid and understands that it would be detrimental to our college prospects if we pound 20 mile days. If you’ve heard of a one Coach Ibarra, coached at BYU for some 20 years ago he’s the father of my coach, and is also a Lydiardian.
9/29/04
Week-7 Wedsnday
Workout: 7 miles easy. We stopped to throw rocks, as usual. That’s what I’m going to title my book. “Throwing Rocks” by Michael Palmtag.
Workout meterage
11200
Weekly Meterage
38500
9/30/04
Week-7 Thursday
—Well, I didn’t really keep up to date while in Raleigh, but I’m going to fake it anyway ----
Workout: We ran at about 10PM which was kind of cool. I was almost ran over on about 3 different occasions. The east coast has even less love for us distance types than the west coast. We scared the crap out of Ivan, though… We got him to wander into the forest. Note to self: I flew out this day. Raleigh girls are hot, 6 hour plane flights are not. There was about 3 girls teams in the Marriat (marriot?) I’ve managed to introduce myself to the one down the hall from us.
Workout Meterage
10000
Weekly Meterage
48500
10/01/04
Week-7 Friday
Workout: We watched the colleges race, which was kind of cool. Small school runners aren’t much better than myself. We jogged the course, which was cool. It looks a lot like my back yard trails in Bonny Doon. Life is good in Raleigh, but the pasta sucks.
Workout Meterage
8000
Weekly Meterage
56500
10/2/04
Week-7 Saturday: Great American Cross Country Festival
I don’t know where to begin so I’ll start from the middle and work from there.
During the warm up I was convinced that this course was going to be just as fun as my long runs in the hills. I was used to this kind of a terrain, the mud would make it exciting and it was wide enough to permit passing at any point in the race. Boy was I wrong, right from the start (pun intended) the course wasn’t exactly what i expected it to be. The begining downhill was a rocky ankle-twisting lesson in pediagility (Like my new word?) However, I had decided that night I would not regret this race, and I pushed hard, the whole race. Hard Hard Hard. The hills depressed me, the fear of doing bad depressed me, the fact that the guy in the yellow jersey just passed me, depressed me. When I crested the last whup-dee-doo and caught sight of the clock a mere 60 meters away, I was delighted to see it reading 16:57, a knew PR if i run these last 60-70 meters at a maximum clip. Before the beauty of a new PR could sink in I was passed by a Jesuit runner :mad: with less than 10 meters to go.
New5k PR: 17:06
OH yeah, and the team got 5th, beating 4 nationally ranked XC teams. That should help our rankings
Workout Meterage
8000
Weekly Meterage
64500
10/3/04
Week-7 Sunday
Workout: NOTHING! Muhahaha. All I did was homework and slept. The plain flight was 6 hours, and I worked the whole way through it. OH joy.
Weekly Meterage
64500 <- New season low?
10/4/04
Week-8 (8 weeks already? Dayam) Monday
Workout: we did about 8-9 miles easy…and threw rocks into the ditch/water
Workout Meterage
13800
Weekly Meterage
13800
10/5/04
Week-8 Tuesday
Workout: An easy 6 miles. Nothing really today, just still recovering from the Great American.
Workout Meterage
10000
Weekly Meterage
23800
10/5/04
Week-8 Wedsnday
Workout: 3x1200’s and 3x800’s@Race Pace w/300m fast finish. This was a hard workout. I forgot there was a 300 at the end, so I went balls out the last 800, only to find out there was 300m left to go :o I still ran very fast.
2-3 mile cooldown.
Workout Meterage:
11000
Weekly Meterage:
34800
10/6/04
Week-8 Thursday
Workout: We did a fun 5 man relay w/200’s. As usual I ran it at 800 RP and my calve cramped after I finished my 6th and final leg. We got 3rd to last. I ran pretty hard the whole way, probably split between 32-35 seconds the whole time.
2-mile cooldown+mile warmup
Workout Meterage
6000 (shortest of year?)
Weekly Meterage
40800
10/8/04
Week-8 Friday
Workout: 4 miles easy. Prepping for clovis. We’re supposed to take it easy and have me run at about 90%. Which means I’m going to clock, hopefully, around a 17:10-19
Strength
30+5+20
Workout Meterage:
6400
Weekly Meterage
46800
10/9/04
Week-8 Saturday
Race: I got a cramp on my shin, but the guys hung back with me and we all finished at around 17:41
Workout Meterage
15000
Weekly Meterage
61800
10/10/04
Week-8 Sunday
Workout: I did an hour and a half easy, so about 12 miles. I did every trail in the loop it was fun.
Workout Meterage
19300
Weekly Meterage
81200
10/11/04
Week-9 Monday
Workout: did twelve more miles today, however I drank no water, and the last 6 miles were pretty godarn unpleasant.
Workout Meterage:
19200
Weekly Meterage
19200
10/12/04
Week-9 Tuesday
Workout: 40 minute tempo run w/warmup. The tempo wasn’t that bad. Today I kept up with the top pack for the first 30 minutes, it wasn’t that bad, but my legs wouldn’t carry me the last 10.
Workout Meterage
11200
Weekly Meterage
30400
10/13/04
Week-9 Wedsnday
Workout: 5x1600 cut-downs (get’s faster every time) with minute rest and 3 mile cooldown& mile warmup my splits were 5:45 5:36 5:38 5:33 5:25. Only my last and second miles were at the pace I wanted to run, but I got a good cool down and warm up, so no total loss on the workout.
Workout Meterage
14400
Weekly Meterage
44800