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The week of training:

It turned out to be a pretty tough week of work. The intensity and density of the training was increased a bit. Next week I'll lower the density a little bit focusing on the key sessions a little more.


11/18/2007
10mi easy+10x100m(2E,1G)


11/19/2007
7.5mi of
1.5mi w/up, 1mi (4:43), 400 steady, 1200 (split 71s), 800 steady, 800 hard, 1200 steady, 400 hard, 4x8sec hill sprints- (12,8,4 had hills, steady was generally 5:45-6:00 pace) 1.5mi c/d


afternoon-7 easy with 10x100 (2 easy 1 good) towards end


11/20/2007
8mi at a solid pace, 6:00-10pace
aft-8mi at solid pace, w/ 3x15sec strides at end of run


11/21/2007
morn-5mi of:

3mi w/up, strides, 4x100m, 1x40yd sprint, 5ish rest, (11.7,11.9,11.9,11.8) 1.5mi c/d. Standing start. Felt a lot smoother than last week. I had to throw in the 40yd dash as some soccer players were doing it and talking smack, so they challenged me while I was doing my 100s. It was pretty funny as before some were claiming the slowest they ran was a 4.5. I always get a kick out of people talking about 40yd times because the whole thing is rediculous unless you've got FAT timing or at least someone who actually knows how to time. In a similar vein, it's like in my exercise testing class when they had us tested for how fast we could climb a certain number of steps. The whole thing took .6-.7 seconds and we had to record our times to the hundreth for accuracy....sureee, that's accurate all right... Anyways, the 40 went well and the soccer players had more respect for us distance runners when it was over.

afternoon- 9mi at burroughs w/ Andy. Pretty easy

11/22/2007
morning-11mi of:
3.25mi w/up, 4mi at 5:15ish pace pacing Andy on 5miler, 3.5mi c/d

This morning I ran with Andy at the Run Thru the woods 5 miler. It ended up being a competitive race and the course was a little more accurate than last year (they moved the starting line up) but I'm not so sure if it was completely accurate. (Andy's rough splits for evidence: 4:40,5:41, 5:17,5:03, 5:43). Andrew Cook ended up winning in 24:44, Jacob phillips was second in 24:52. Andy took 6th in 26:20.

Afternoon-5mi shakeout


11/23/2007
morn-8mi easy
afternoon-5mi of
1.5mi w/up, 4x(600,1min Rest, 200) w/ 400 jog b/t sets (~2:20-30). Progressive (1:42,28,1:39,28,1:36,28,1:31,26) 1.5mi c/d

VERY COLD, took a while for legs to warm up.
11/24/2007
morning-15mi w/ andy

cold, rainy, miserable.

The last 5mi or so was horrible. upper 30's, pouring rain, and heavy wind.


Back on the Bus

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Regionals Recap: 11th, 30:04.31

Now that I've had a while to vent and recover, here's how it went. It was a solid race for me, not great but solid, so there was no reason to walk away dissapointed except that I missed out on the 4th and final individual spot by .06sec. To make matters worse, I thought I had a good shot at getting one of the two at large bids. The last at large bid went to someone who got 10th in their region, so once again I was .06sec out of tenth, and the first guy not to go to nationals....

In the race itself, I ended up basically even splitting the thing and hanging on to the lead pack until 4.5mi or around there. I fell off a bit but was still within grasp. Right before 5miles I zoned out and almost missed a turn which ended up costing me a second or two, which came back and bit me in the ass. With 1 mile to go, I made the decision in my head that I had to go if I wanted to make nationals. So I slowly started to close the gap and planned on using the downhill that started with 1km to go to get momentum going and really blast the last part. Unfortunately, with 1km to go I got a horrible side stitch. I altered my stride a little bit and tried to keep fighting. This sort of worked for a little bit, but with 500m to go, the altering of the stride caused it to hurt even more. At this point, I was a mess and looked like absolute crap according to my friend who saw me with 200m to go. I was huntched over, just trying to will myself to keep going.

I'll be honest, at this point I wasn't even sure if I could run all the way to the finish line. I was struggling bad with the stitch. Forrest from Arkansas was quickly gaining and my hopes of nationals seemed to be drifting away as 10th place, Festus Kigen, was about 30m ahead of me. With 100m to go, Forrest closing fast on me, and Kigen still 25m or so ahead, I put my head down leaned way forward(it was the only way I could get the stitch to sort of subside) and sprinted like mad........and I almost made it. As you know now, I came up just short.

It was hard and I took it hard. Senior year and I feel like I can run soo much better at 10k, especially at nationals. It was tough, but it may be the kick in the ass I needed. It's similar to how I missed out on nationals my senior year in HS by 2 sec...except .06 in a longer race hurts more.

Anyways, I'm moving on and going to have a great track season. I'm considering running Club Nats just for fun, so we'll see.

Below is the training for the past couple days:

11/13/2007
8mi at solid pace, 5:45-5:50 pace

11/14/2007
morn-6mi at a decent pace, 10x100m (2E,1G) after
aft-8mi of
1mi w/up, LT run- 10LT, 1E, then 4x5LT w/ 1E after each 1mi c/d

11/15/2007
morn-14 at a solid pace w/ Jacob Phillips, started easy progressed throughout until the last few miles, we were running 5:45 pace
afternoon-5mi of
easy, 2.25mi easy, 12x100m (2 easy, 1good) 2mi easy-continuous

11/16/2007
morning- 8mi easy
afternoon-5mi of
2.25mi w/up, 5xstrides, 4x100m from standing start w/ 5ish rest (11.9,12.0,12.0,11.8) 400m jog after the 2nd one, 2mi c/d

11/17/2007
10mi of
1mi easy, 6mi progression run on 2.1mi loops (loops-12:05 (5:50@mi),11:10 (5:22@mi),10:29(5:02@mi), 3mi easy w/ 10x100m (2easy,1good) in middle

F this S

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I missed nationals by .06sec in a race that lasts 30min.

God hates me.

I hate the NCAA.

Workout video

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Here is the crappiest workout video you've ever seen, haha, but it provided a distraction, which comes in handy when you are working out by yourself.



A day of mixed emotions.

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long blog on a number of different topics:
-Ryan Shay
-Olympic Trials Marathon
-High School Regionals
-My workout


My thoughts and prayers go out to Ryan Shay's family and friends. I never met the man himself but to see that happen to a fellow runner while he was chasing the ultimate dream is heartbreaking. From what I have heard, Ryan, was the ultimate runner's runner. One story I can recall is of him getting hit by a car during a long run, and finishing the long run. That is what I thought about when I heard the name Ryan Shay, complete toughness. I can't even imagine what his friends, family, and training partners are going through. It is just unfathamoble to think that someone who was a 2:14 marathoner, in better shape than almost anyone in the world, and only 28 years old could pass away like that. It makes you realize we are all vulnerable.

A couple thoughts on the race:
The marathon trials itself was a good race to watch. Hall looked absolutely incredible and it was great to see Ritz have a good one. Sell probably ran the smartest race to make the team and you can't help but chear for that guy, especially after some of the announcers wrote him off. Khalid Khannouchi, once again, surprised me. I guess, as the Houston Rockets used to say, "You can never underestimate the heart of a champion." The same can be said for Dan Browne. He ran one of the gutsiest races I have seen. It looked like he was going to fall off the back of the pack for almost the entire last half of the race. It's too bad such a gutsy race couldn't be rewarded. Lehmkuhle was probably the biggest surprise in 5th. Terrific race.

I think we are sending a great team to the Olympics and I can't wait to see what they do.

High School Regionals:
The Klein Oak team got 4th, one place out of qualifying for state. Unfortunately they are in the hardest region in the state. The three teams ahead of them have all been ranked in the top 3 in the state. They ran a great race though. Jeremy advances to state after running 15:14 for 3mi and getting 6th. Ryan got 16th running 15:33, not bad for a sophomore who was hurt for half the season. Alex was next running 15:47 and Cody came in right behind him running 15:49. The race of the day was probably from Cody, because he has struggled for 2 years now with various problems. To think, a couple weeks ago at A&M he was running near 19 min for 5k. Tony, Will, and Brian rounded out the team running 15:59, 16:02, and 16:06. Not bad having all 7 guys under 16:06 for 3mi. Unfortunately they came up a little short, but no shame in that, especially if you look at how far these guys came this year. No one could have expected how far they came as a team and they deserve a big congrats for that. Way to go guys!


My workout:
Today was a day I both dread and look forward to every season. It's the traditional last low volume anaerobic workout of the season. It's always very intense, but doesn't take very long at all. Today I decided to do the traditional 2x800 w/ 2:30 rest. It's an old staple of my HS coach, who borrowed it from Mark Wetmore and his Colorado Buffaloes. (Go back an read Running with the Buffaloes, it's in there). We traditionally do it 7 days out from a big race, so that's what I did. In high school, we always did it relay style, but since I didn't have a relay partner, I just took 2:30 which is roughly the rest I normally get.

It's a good workout to judge what kind of mile shape I'm in. For instance before I ran 4:01 for the mile I ran 2:00 high, 1:58. That had been the fastest I'd ever done it, until now.

I ran 1:59.1, 1:57.2 today. I guess the olympic trials really got me jacked up. I've got some video of it (not the best, haha) so I'll put that up sometime today or tommorow. Anyways, it was an excellent workout. I wasn't expecting that at all, since it is cross country season and I've done only a few anaerobic workouts. What is so encouraging is that, while it felt fast since I haven't run that pace for that long in a while, I was able to fight through it. I didn't fall apart. 200m into the second 800m, I thought I was going to run like 2:10, but I relaxed, came through the 400 in 59ish, tried to maintain to 600m, and then used the last 150m to get after it.

Excellent workout and just what I needed. Regionals here I come!
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