154 days and counting
137 Training Days
21 off days
One hell of a year a head of me.
12/22
Fartlick today
5 min’s total at 600m RP
24 leg swing 30 situps
100 push ups
35 min’s fartlick
30 on
2:00 off
10 min warmup
60 secs pushups
20-30 leg swings
Too much fudge today. I almost puked on the run. I kept almost perfect form during the work phase. It hurt real bad but it didn’t stress me aerobically, or anearobically. Let’s do some hills tommorrow
150 days
20 rest days
What are you training for? This doesn’t look too demanding!
I have been at a kind of hectic schedual since I got out of school. During school I was able to do all kinds of measured runs on the track. I don’t have access to a track so I do really fast fartlicks the last two I did were easily faster than 10k pace during the recovery and faster than 800m pace during the work phase, hills, and very little flat track work. Instead of weights I move rocks (20-45lbs) up a steep ravine and onto an in-progress retaining wall.
Oh yeah… 400/800
149 days
20 rest days
10 min warmup
4x8 hills
1 min pushups
70 situps
30 leg swings
I did the hills fast, but not really fast. I managed to stay relaxed which probably means I wasn’t working all that hard. My dog tried to do a couple with me but she almost died, so I sent her in the house.
MOORE INTENSITY!
Moved about 12 rounds of madrone up a hill today. Tough ship. Did my situps and pushups. No time for running, but my calves hurt from yesterday’s hills. I should have done some flat work afterwords…
148 days
20 rest days
Rained out today…
147
19
Rained out again.
148
19
I think i’m going to build an indoor track in my backyard…
I hate rain
146 days
19 rest days
HAHAHA!! take that you dirty wet bastard yoU!! I found an oppening and took it…
“hey mark.” I tossed some fresh running shorts at him.
“Hey what’s the big idea?” He stammered
“It’s a break in the rain! Hurry!”
“What the F*dge?”
…an hour and forty five minutes later…
“Mike that was crazy… I didn’t know I could hurt in those places!”
I shrugged, “I think I hurt myself.”
“I need a towel…” mark continued.
Yup… If it rains I’m going out tommorrow. And if it doesn’t. I think I’ll stay indoors 
No rain 
but I got my arse to a track today
6x400+200 “kickers”
I think my brother is a little out of shape, he couldn’t do more than 2 of them w/out b1tch1n’. The distance phase of the run was smooth and relaxed, but hurt real bad. The sprint phase was like play. Under my top effort but so fast that it hurt pretty bad to run the 200’s in 30 seconds.
145
19
143
19
I built a deck yesterday… I figure construction can be a replacement for weight training.
Today? No running planned. I’m going to take it easy and relax until I get back from hawaii. Let all my little aches and micro injuries heal up plenty good before I begin my reall gpp
Wow… Hawaii rocks. Snorkelin’, kayakin’, body boarding… they are deceptively difficult workouts. I.E. you don’t know how tired you are until you get out of the water.
Not too much to say about Kona except that they have good coffe… If you want more info go check it out your own lazy self:P The peoples in Hawaii deserve the money.
Training may be an option soon, if I recover from the congestional side-effects of my fever.
133
18
Went to an all-comers meet yesterday. I ran a 55.3 400, not bad for being sick and out of shape. I’m never running the 200 again
131
19
day before yesterday after all comer meet I did 4x8 hills
Yesterday I did a 6x800… or I started it realized how godanm painful it was, stopped, decided not to give up, tried to start back up, and went inside to someplace warm… GOdanmit you useless piece of crap
129
17
Yup I haven’t posted in A while. Boo hoo hoo…
Didn’t have a watch for fartlecks today so I improvised
300meter easy run, 100 “full form” 10 times
10 min warmup and cooldown.
Total Milage week 1 of track season
6500 meters
128
17
Still not cleared for track, but I did work out today
6x30m flys w/30 meter runup
4x20m accels
20minute run. Roughly 2500 meters
Total Weekly Milage
9260
Wednsnday
125
17
5x400+200
Mike, never ever, ever, ever, ever, eat spicy fried chicken sandwiches before a workout, ever again.
124
17
Got cleared to run track.
First day
3x150’s at easy fast pace w/lot of recov (coach was checking us out)
3x100’s same deal
20 minutes running
Weekly Meters
12510 meters
Yesterday:
123
17
100+200+400+600+200+400+200+100
easy cheese farsheeze lemon squeezy
20 min running
Meters
21010
Still a 45-50 minute run to do today. Hope my ankle holds out.
Total weekly Milage
2/1-2/7 31010
(That run on saturday felt great so I extended it to 50 mins. Hills that used to challenge me are like dust in my kick-wind)
2/9/04
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16
200+200+200-
200+400+200+200
200+200+200-
Workout: 2350
Warmup & cooldown: 1500
Total: 3850
Easy, but entirely far to many 200’s.
Weekly milage
3850 meters
2/10
Workout: Easy 4x800
2x10 warmup/cooldown
Total:2000+2400
Weekly milage
8250
What do you do when you know your coach is full of $h1t??
2/11
workout: 4 hours of Halo
It sucks to be sick! Why is it that when my throught burns and my mouth is half clogged with phlegm that I can sing my best?
2/12
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17
As it turns out that surprise mystery workout coach had planned for us was an hour and a half of required manual labor. I had to rake up all of the grass growing on the inside lane of the track. That was the most painful 400meters of my entire running career.