It’s been a long time since I posted my training so that’s what this post is all about. It’s been a good block of training. The racing season has started, and it didn’t start out amazing but things are coming along nicely. The training block ended nicely with a 10mile PR(50:15) on our hill loop.3/25/2008
AM-5 easy
PM-9decent pace for 8mi+ 10x100m(2E,1G)
AM-5 easy
PM-8mi of 2mi w/up, fartlek (7min 5E, 3H, 1:30E, 2H, 5E, 4x15sec w/ 45sec easy, c/d
AM-8 easy
PM- travel to LSU

AM-5 easy
PM-5mi2mi w/up, 800m in SMR-2nd overall (split-1:52.6) 2mi c/dOriginally had planned on running something longer like the 5k, but at the last minute the team needed someone to run the 800 leg of the SMR and as the only distance runner, that became my job. Considering that I had geared up for something much slower, I was pleased with this effort. I was pretty much clueless as to what 800m pace was and ended up getting the baton by myself several meters back from the leaders. I ended up running the whole race by myself and eventually caught one team in the final straight.
AM-8 easy

AM-8 solid pace (last 1.5mi split was 8:10)

PM-6 UofH track
2mi w/up, 1600(4:13), 6min rest, 4×200 w/ 2min rest (26 or faster), 2mi c/d, WINDY. Good workout. The 1600 felt real easy. Had planned something slightly different but the wind annoyed the crap out of me so I finished it off with some fast 200s to get the legs moving while tired.
AM-5 decent pace
PM-9mi of 8+mi + 10x100m(2E,1G)
PM-8mi of
4mi easy, 8x200m in 29-30 w/ 200m jog, felt flat, 2mi c/d
AM-8 easy
PM- travel to Austin

AM-3mi easy
UT track
2mi w/up, 1500m race- 3:51.3(2nd- head wasn’t in it, went out slow then I lead the whole thing until the end. Felt okay (62,2:02,3:04) 2mi c/dThis race didn’t go as planned. There were only 5 of us in it as 5 others scratched. I just wanted a good solid effort in and after we started slow, I took the lead at 300m. My head wasn’t mentally in this race. I didn’t feel that bad, just didn’t feel into it for some reason. No big deal though, needed a rust buster. On a positive note, not many breathing problems. My allergies are HORRIBLE in austin and at least this time they were bearable, not great, but not like in previous years when warming up felt like death. So allergy shots must be working.
AM-13mi easy through the streets w/ 3min pickup at end

day off+ leg plyos. Needed a day off. Haven’t had one in a long time and was pretty dead from traveling.

AM-5 easy
PM-8mi of
2mi w/up, 4×400 w/ 1min rest,3min rest(400jogging), 1200 slow(3:45) , 3:30 rest, 4×300 w/ 1min rest, 3:30 rest, 800 slow(2:30),3:30 rest, 4×200 w/ 1min rest, 2mi c/d (splits- 57.9, 58.5, 58.5, 58.5…. 42.6, 43.4, 44.1, 42.3….27.3, 28.3, 27.6, 26.6…windy as alwaysThis was a tough and long one! Felt good to get “anaerobic” and see god a little bit. Throwing in the 1200 and 800 slow was something that I’ve been experimenting with. It’s actually kind of tough to stay on pace w/ all the lactic in your legs from the previous effort. It’s a weird feeling, it’s not tough, but you have to concentrate to stay on. 4/8/2008
AM-5mi easy
PM-9mi easy+ strides+leg plyosWatched the HS kids run district. They ended up 1st,2nd, and 4th (9:37ish, 9:40ish, 9:55ish). Congrats goes out to them.
AM-5mi easy
2mi w/up, 800 (1:56), 5rest(400m of it jogging) 2×400 (55,55) w/ 5min rest (400m of it jogging), 2mi c/d +10x100m (2E, 1G), REALLY WINDY!This was a good workout. The 800 felt relaxed except for the part into the wind. Afterwords went and watched the HS kids get 1st, 3rd, and 4th in the 1600, so an excellent district meet for them. On to Regionals!
AM-8mi easy
PM-6mi w/ 10x100m (2E,1G) and 2xplyos
AM-5mi easy
PM-8 easy+10x100m(2E,1G)
15mi of
1mi w/up, 10mi hill loop-50:15 (splits 25:28, 24:47) sand hill sucked! very sandy! Felt good, 4mi c/dThis was an excellent workout for me! Ended up running a 10 mile PR by almost a minute with a huge negative split! The course is tough as nails too. It’s two 5 mile loops with each loop having 4 hills (a 700m gravel hill, a 300ish meter sand hill that is all sand and incredibly tough, a short and steep 80m hill, and a long hard 800m hill with some sand that is known as the green monster. The green monster is in the last mile of the course so it kills. You do that twice and it’s not too much fun! Anyways, it was a great run. The sand hill was extra sandy so that slowed me a little and the fact that on my 2nd loop I had to run past about 80 kids and adults walking down the trail for some walk for a cause thing. The trail at that point is only wide enough for about 3-4 people, so it was a pain weaving in and out of all of those people for about 800m! I hit one guy with my shoulder and that gave me a cramp for about a mile. It was pure madness!This is a good workout because it keeps the aerobic system refreshed after all of the anaerobic stuff I’d done earlier in the week.

Get My New Guide on: The Science of Creating Workouts

    Leave a Reply