Sunday
76
12
Workout
2x12min warmup/cooldown
2xbig hill jogdown recovery+ 2:00 standing
This was a killer workout. The hill took me 3:04 to climb the first time and it was HARD I was panting and my body was in agony in the last 60 seconds, but I managed to run hard the whole way both times. The second time, however, I focused on staying relaxed and working efficiently and quickly through the pain. It didn’t hurt in the first half of the hill like it did the first time because it felt like I didn’t want it to hurt so soon. I decided for it not to hurt. I kept relaxed in as much of it as I could and ended up climbing the hill in 3:07.
Workout Metrage
8000
Weekly Metrege
25300+RP1600
Overall a good week. Coach still won’t give us as many hills as I need, but I’m trying to convince him. What should I do for next sunday? I want to do the big hills again but what? 2xbighill w1:00 recove at bottom? 3xbighill w/2:30 recov? 3xbighill w/2:00 recov?! Eh, I’ll figure it out. I’ll probably just do more distance stacked after the hills.
Goals: 1:56-8 at Los Gatos FS top 8
WOOT 5 PAGES!!!
Monday
3/29
75
12
2x10min warmup/cooldown
200+200+200
200+400+200+200
200+200+400+400
200+400+200+200
200+200+200
+600 on my own
This workout was not as difficult as I thought it would be, even though I was pushing the pace. I the total distance adds up to 5k so I used a stopwatch and found out that i ran a 16:06 5k w/tons of recovery inbetween.
Workout Metrege
7500
Weekly Metrege
7500
Tuesday
3/30
74
12
2x10min warmupcooldown
8x50
8x30’s downhill
I need to educate my coach on the basic principles of the central nervous system. He had some of the basics down about full recovery for speed, but no idea on how to impliment it. Way to many repeats.
Workout Metrege
640+2500
Weekly Metrege
10640
Wedsnday
73
12
2x10min warmup/cooldown
5xstrides
4xrunthrough’s (for the 4x100)
Today was an easy day, prepping for the Dual meet tomorrow. I’m still sore from my coaches crazy speed workout.
Workout Metrege
2500+500+200=3200
Weekly Metrege
13840
Thursday: Dua Meet vs. Monterey
72
12
800: wow, this school is weak in mid-distance. I ran a 2:16 and won the race.
400: I won this race too with a breezy 55.7
They scratched the 4x4, 'cause we creamed em so bad it wouldn’t have mattered.
Workout Metrege (it was much too slow to be called Race Pace)
1200
Weekly Metrege
15040
Friday: Los Gatos F/S Top 8 Prelims
71
12
4x100: I made the team, and boy were the guys glad I did. Our previous anchor leg was fairly slow (he ran a 12.5 open 100) and the rest of the relay team knew that I was a pretty even match for them in the 100 and that I would cream em in a 200 (not bad for a half-miler, eh?) Every previous race the first 3 guys would work their magic. Perfect handoffs, perfect acceleration, perfect form, but the anchor leg was anything but perfect. He always managed to destroy their perfect lead. Not me. I brought our team home in a new F/S pr 45.64 (46.2 was their best time with the old anchor) and the top 4x1 time of the day.
800: I missed the check in… Scared you didn’t I? Danm near shit myself when I found out. But luckily, I ran as an alternate for… myself. Instead of my perfect lane 4 position, I started in the boondocks of lane 8. I won the race in 2:01.xx. I cruised the first lap in about 58… eased up the third 200 (not really, but I didn’t push harder like i should have) and ran a 26 second split my last 200… Kind of lopsided, eh?
4x400: My only second place finish of the day. We ran some beautiful legs, but our key #2 man had a side ache and ran 2 seconds slower than usual, but our #3 man was able to make up some of the mess, but it wasn’t quite enough. Oak Grove got a 10 meter head start on me and their anchor tore up the track witha 49.8 second split. I ran a new pr 51.9 to bring us in for the second fastest time of the day 3:37
Meet-Rage
1300m RP +2500 warmup cooldown
Weekly Metrege
17540+ 1300 RP
Saturday
4/3
70
11
I took today off. 
Weekly Metrege
17540+ 1300 RP
Sunday
4/4
69
11
Workout:
2xbighill: 2:43 and 2:51… That’s a 20 second improvement running that w/my little brother than by myself. (or some other gramatical mauling)
We kept moving the entire time, so total it was about…
40 minutes running
Workout Metrege
10000
Weekly Metrege
27540+ 1300 RP
Monday
4/5
68
11
Workout
2x10 min warmup/cooldown
(it’s a biggie so whatch out)
100+100+100
200+200+200
200+200+400+200
200+200+400+400
200+400+200+200
200+200+200
100+100+100=5000
That was a pretty grueling run, but I blame daylight savings for my slacking 
It felt like I was going to fall asleep instead of finish the run.
Workout Metrage
7500
Weekly Metrege
7500
Tuesday
4/6
67
11
Workout:
2x10min warmup/cooldown
200/200
300/300
400/400
300/200
Easy ladder. I just kind of chilled and ran about 2:03-6 pace on everything.
Workout Metrage:
5500
Weekly Metrage
13000
Wedsnday
4/7
66
10
I’m bad… I skipped today to work on my term paper.
Weekly Metrage
13000
Thursday
4/8
65
9
Today was the schedualed off-day. Preping for Arcadia.
Weekly Metrage
13000
Friday: Arcadia Invite Day one.
4/9
64
9
4x800 8:00.67 6th: We ran only two seconds slower than last year and got 2 places less! Personally, I could care less. I ran a pretty big PR: 1:57.8. I got outkicked with 50m to go, usualy my best part of the race. When I went to turn my legs into full gear, they just kind of went pop bang cough poof The guy that beat me moved up from 8th place and ran a pretty good 1:54.xx split I would say that I would beat him next year, but he’s graduating.
Weekly Metrage
13000
Saturday: Arcadia Invite Day Two.
4/10
63
9
4x400 3:31 5th: we medaled but it was a sad event. I was second leg, and I ran a pretty respectable 52.2 second leg. I closed the gap between us, and the top four. It was kind of hard to hand it off to a freshmen, but Reggie didn’t do that bad. He ran a 53.x leg (really fast for a freshmen) and Mikey didn’t run much faster 53.7. I didn’t feel tired after my leg at all. I feel like I could have sprinted a lot harder, but I don’t know if I’d a gone much faster.
DMR 10:50 12th: I feel that we had a top 5 finish stolen from us by my coach. We had the miler that could have ran 30 seconds faster than the miler who ACTUALLY ran. In the last minute they threw Nate in the two mile ( a race less then two hours from the DMR) and spoiled any hope we had of running well. I ran an OKAY 800 leg in 2:00. My legs were dying and I feel that I would have had some real motivation to run faster. Heh, the first lap was kind of funny, though. Coming into the back turn a guy sprints in front of me and slows down a lot. He’s so close that my boton wings his elbow o-so-gently. Quite pissed for a number of reasons, I get an idea from that accidental brush. I deliver two solid blows with the boton to his elbow and speed away from him in the straightaway. As I pass I hear a very pissed off man, “Hey F*CK YOU ASS”. That’ll teach him to cut people off. Eh, probably not, but it felt really good.
Weekly Metrage
13000
Monday
4/11
62
8
Workout:
2x10min warmup/cooldown
35 min Fartleck
My calves were sore after arcadia but this is something else. I managed a short 35 minute fartleck, but cut it off from its full 45 minute length due to muscle soreness.
Workout Metrage
12500
Weekly Metrage
12500
Tuesday
4/12
61
8
My calves hurt real bad. I took an iceabath last night and I’m massaging my calves right now, but I didn’t run today
Weekly Metrage
12500
Wedsnday
4/13
60
7
I didn’t workout today, either, but I spent a good amount of my time working at the job-site. Danm, the carpenters are messy guys. I spent a long while cleaning up the top floor of three floors. I expect only more tomorrow.
Weekly Metrage
12500
Thursday
4/14
59
7
Workout:
2x10min warmup/cooldown
28 hill climbs
PLANNED: 16+16+8=40
What happened: 16+14=dead white boy
I worked today at the house and got the bottom two floors completed. With the help of my brother, of course. I was on my way to doing forty hill climbs when my calves reminded me what kind of injury I was recovering from. I iced em’ right away and they’re doing fine. I’m struggling to trype up this last journal because I was behind by a few days…(last wedsnday on)
Workout Metrage
3350
Weekly Metrage
16050
Friday
4/15
7
Workout: 30 minutes easy. I ran this with my dog. It was pretty fun but she couldn’t keep up very well come the end of the run.
Workout Metrage
7500
Weekly Metrage
23550
Saturday: Bill Kerney Invitational
4/16
7
800m: I fell asleep the first lap. came around in 60 seconds… I could’t pound out a final lap like I wanted to so the leaders were to far away to catch. I ran a pretty poor 2:02…
4x400: I anchored this race and I’m pretty danmed proud of it. (and my 51.3 split) Nate started the race with a pretty danm fine first leg (around 51.9-2.3) but by the time the baton had gotten to me we were in poor shape… 4th place, with 10.6 second Ronnie Drummer ahead of me by at least 8 meters. No biggie I passed him on the top of the turn. I went balls out the first 200 gambling I could hold it. I could and we finished 3rd place.
Weekly Metrage
23550+ 1200RP