Total Miles: 10
Sunday, 9/23
Took the day off. First one in a while.
Monday, 9/24
Hard 10. Wasn't in the best of moods, ran alone.
9.24.2007
9.16.2007
PreSeason IV
Total Miles: 71
Sunday, 9/16
Ran an easy 7 at a super easy pace (shuffle). Felt good and refused to let anything to at a quick pace, no matter how good i felt. Dreamed a lot. Also lived the second installment of "the lost dog chronicles", story soon to follow...
Monday, 9/17
Ran up at rose bowl, past devil's gate, and onto JPL. took the first half easy and started working a little (but not much) on the way back. By the last mile I kicked it up to about 5:30 pace and felt fine. 9 miles ish.
did five miles in the evening rather easy. Felt good all day, legs weren't feeling dead anymore.
Tuesday, 9/18
Mile repeats at Lacy (5:37, 5:27, 5:24, 5:25, 5:20). These felt ok. Rosen stuck with Anton and me on the first one and anton stuck with me through the third one (which I had him lead). On the fourth one he dropped back a few seconds, then further on the last one. I felt mildly uncomfortable on the last two but figure i could have probably done 2 more at sub 5:30 pace if necessary. Jogged home the long way.
Wednesday, 9/19
Crazy tree kinda day. Did the first 4.5 miles easy than creeped into a sub 6 pace for the last mile. Felt good. Didn't feel as tight as i did last wednesday after Oak groves. Plan on doing at least another six in the evening.
PM: Huntington, stopped halfway through to stretch with Anton, Rosen and Sachith. Felt comfortable and treated the run similar to the morning. After 4.5 or 5 miles I began to steadily increase the pace, but not as much as in the morning. Afterwards we did abs + push-ups and then weight room.
Thursday, 9/20
3 on 2 off, x8 at Garfield. Hung with rosen and anton just ahead of scott for the first few repeats. For the last few I crept up the pace, by about 20 or 30 meters per interval. Felt good, really had to shit. On the way home plantar fascia tightened up, hurt like a bitch.
In the PM did an easy 2 on the grass.
Friday, 9/21
Ran huntingson. Felt ok and took it smoothly. I think some of the guys are overworking on easy days.
Saturday, 9/22
Tempo run in the arroyo, 4 loops (9:44, 9:21, 9:05, 8:50). Felt smooth as I sped up. Didn't feel tired at the end, probably could have done another two loops at a quick pace. This workout left me feeling confident at maintaining a sub 6 pace for longer runs. No pain.
Sunday, 9/16
Ran an easy 7 at a super easy pace (shuffle). Felt good and refused to let anything to at a quick pace, no matter how good i felt. Dreamed a lot. Also lived the second installment of "the lost dog chronicles", story soon to follow...
Monday, 9/17
Ran up at rose bowl, past devil's gate, and onto JPL. took the first half easy and started working a little (but not much) on the way back. By the last mile I kicked it up to about 5:30 pace and felt fine. 9 miles ish.
did five miles in the evening rather easy. Felt good all day, legs weren't feeling dead anymore.
Tuesday, 9/18
Mile repeats at Lacy (5:37, 5:27, 5:24, 5:25, 5:20). These felt ok. Rosen stuck with Anton and me on the first one and anton stuck with me through the third one (which I had him lead). On the fourth one he dropped back a few seconds, then further on the last one. I felt mildly uncomfortable on the last two but figure i could have probably done 2 more at sub 5:30 pace if necessary. Jogged home the long way.
Wednesday, 9/19
Crazy tree kinda day. Did the first 4.5 miles easy than creeped into a sub 6 pace for the last mile. Felt good. Didn't feel as tight as i did last wednesday after Oak groves. Plan on doing at least another six in the evening.
PM: Huntington, stopped halfway through to stretch with Anton, Rosen and Sachith. Felt comfortable and treated the run similar to the morning. After 4.5 or 5 miles I began to steadily increase the pace, but not as much as in the morning. Afterwards we did abs + push-ups and then weight room.
Thursday, 9/20
3 on 2 off, x8 at Garfield. Hung with rosen and anton just ahead of scott for the first few repeats. For the last few I crept up the pace, by about 20 or 30 meters per interval. Felt good, really had to shit. On the way home plantar fascia tightened up, hurt like a bitch.
In the PM did an easy 2 on the grass.
Friday, 9/21
Ran huntingson. Felt ok and took it smoothly. I think some of the guys are overworking on easy days.
Saturday, 9/22
Tempo run in the arroyo, 4 loops (9:44, 9:21, 9:05, 8:50). Felt smooth as I sped up. Didn't feel tired at the end, probably could have done another two loops at a quick pace. This workout left me feeling confident at maintaining a sub 6 pace for longer runs. No pain.
9.11.2007
PreSeason III
Total miles: 83
Sunday, 9/9
Ran from Rose bowl to JPL and then some. Felt tight at times, 12 miles. About 5 miles into it I felt good, so I picked up the pace a little.
Monday, 9/10
Patrician, plus something a little extra before and after. I worked the hill hard yada yada yada.
Easy 3 in the PM plus plyos.
Tuesday, 9/11
Oak Groves in the morning. I really felt strong on this workout, much better than shanendoah's. I had good consistent times ( 4:05, 00, 02, 00, 00, 3:57) and recovery of about 2 minutes.
In the PM I slept in and woke up at 4:30, oops. I got down to the gym in time to lead the guys through my ab workout. They seem to be getting stronger, I think next time I'll up the interval to 90 seconds. We'll keep the pushups at 20, maybe 25 every other time. Afterwards I ran 4 miles and did a little lifting.
Wednesday, 9/12
Easy seven in the morning, followed by lacy plus laps in the afternoon. I was feeling really tight in the morning so I built into a nice brisk pace over most of the run to shake things out and by the end was cruising at sub 6 pace. This seemed to get most of the junk out. But things were still a little less than comfortable. The afternon I just kept chill.
Thursday, 9/13
Jogged to garfield and did 4 on, 2 off x 6. Felt kinda like shit the whole time, but managed to keep things moving at about 5:30 pace.
In that afternoon we did an easy 3 mile jog with the girls followed by abs and weights. I up-ed the interval for abs to 90seconds... it seemed hard for everyone again, so we'll hold it there for a while. We also did 20 pushups x 6, although iI'm not sure that everyone is doing all of them. My legs are finally feeling pretty loose and back to normal compared to a few days ago.
Friday, 9/14
Easy 6. Started pre-race with the team then finished by going to the end of lombardy and back to tech. Legs didn't feel sore, just tired. Very tired. Could move quick, but it took a decent amount of effort. Hopefully by tomorrow I'll be feeling more ease in quickness. Finished up with some strides, 8. Once again, the legs just didn't feel too quick. I tried hitting my top speed on the last two but it didn't seem like it was coming. Overall: not sore, just tired.
Did an easy 3 on the course in the pm with some striders. Began feeling better, but not much. Still tired in the legs.
Saturday, 9/15
8k race at Balboa park. My stomach felt like crap, I think i ate too much the night before. Anyways, by the time the race started all was fine. I half led most of the first mile at a 5:30ish pace. This felt very easy and relaxed and like I was breathing lighter than all the guys around me. the big hill didn't seem that bad although a few guys passed me there I figured they were working too hard. I maintained in 5th place down the backside through 2 miles in 11:00ish and hit the turn around point feeling good. Going into mile three I was starting to feel pain and it showed in my pace as I dropped to 5:45ish. The fourth mile was a bomb. I started doing survival shuffle which luckily in a race is still 6:00 pace. The hill set me back a good bit though on the concrete switchbacks and I fell to nearly a 6:20 for that mile, ouch! Coming off the hill I was in seventh place with about 1 mile to go and Anton had just passed me. I managed to work through the lactic acid and start opening my stride again to gain on Anton. When my legs started working correctly again I had about 40 to 50 meters to go on Anton. Slowly I caught up and by the time I reached the U-turn I passed him and headed for the shoot. With a few hundred meters to go I was in full stride and much more pain than the last race. Then I finished, 28:40. Felt like crap, not too happy, not too angry. Just a hard race on a hard course after a hard week.
Sunday, 9/9
Ran from Rose bowl to JPL and then some. Felt tight at times, 12 miles. About 5 miles into it I felt good, so I picked up the pace a little.
Monday, 9/10
Patrician, plus something a little extra before and after. I worked the hill hard yada yada yada.
Easy 3 in the PM plus plyos.
Tuesday, 9/11
Oak Groves in the morning. I really felt strong on this workout, much better than shanendoah's. I had good consistent times ( 4:05, 00, 02, 00, 00, 3:57) and recovery of about 2 minutes.
In the PM I slept in and woke up at 4:30, oops. I got down to the gym in time to lead the guys through my ab workout. They seem to be getting stronger, I think next time I'll up the interval to 90 seconds. We'll keep the pushups at 20, maybe 25 every other time. Afterwards I ran 4 miles and did a little lifting.
Wednesday, 9/12
Easy seven in the morning, followed by lacy plus laps in the afternoon. I was feeling really tight in the morning so I built into a nice brisk pace over most of the run to shake things out and by the end was cruising at sub 6 pace. This seemed to get most of the junk out. But things were still a little less than comfortable. The afternon I just kept chill.
Thursday, 9/13
Jogged to garfield and did 4 on, 2 off x 6. Felt kinda like shit the whole time, but managed to keep things moving at about 5:30 pace.
In that afternoon we did an easy 3 mile jog with the girls followed by abs and weights. I up-ed the interval for abs to 90seconds... it seemed hard for everyone again, so we'll hold it there for a while. We also did 20 pushups x 6, although iI'm not sure that everyone is doing all of them. My legs are finally feeling pretty loose and back to normal compared to a few days ago.
Friday, 9/14
Easy 6. Started pre-race with the team then finished by going to the end of lombardy and back to tech. Legs didn't feel sore, just tired. Very tired. Could move quick, but it took a decent amount of effort. Hopefully by tomorrow I'll be feeling more ease in quickness. Finished up with some strides, 8. Once again, the legs just didn't feel too quick. I tried hitting my top speed on the last two but it didn't seem like it was coming. Overall: not sore, just tired.
Did an easy 3 on the course in the pm with some striders. Began feeling better, but not much. Still tired in the legs.
Saturday, 9/15
8k race at Balboa park. My stomach felt like crap, I think i ate too much the night before. Anyways, by the time the race started all was fine. I half led most of the first mile at a 5:30ish pace. This felt very easy and relaxed and like I was breathing lighter than all the guys around me. the big hill didn't seem that bad although a few guys passed me there I figured they were working too hard. I maintained in 5th place down the backside through 2 miles in 11:00ish and hit the turn around point feeling good. Going into mile three I was starting to feel pain and it showed in my pace as I dropped to 5:45ish. The fourth mile was a bomb. I started doing survival shuffle which luckily in a race is still 6:00 pace. The hill set me back a good bit though on the concrete switchbacks and I fell to nearly a 6:20 for that mile, ouch! Coming off the hill I was in seventh place with about 1 mile to go and Anton had just passed me. I managed to work through the lactic acid and start opening my stride again to gain on Anton. When my legs started working correctly again I had about 40 to 50 meters to go on Anton. Slowly I caught up and by the time I reached the U-turn I passed him and headed for the shoot. With a few hundred meters to go I was in full stride and much more pain than the last race. Then I finished, 28:40. Felt like crap, not too happy, not too angry. Just a hard race on a hard course after a hard week.
PreSeason II
Total Miles: 60
Sunday, 9/2
Did a moderate 6 miles in the heat of the afternoon. Felt really freiken hot and I nearly lost 1 lb. per mile.
Monday, 9/3
Monrovia canyon, took the first twenty minutes easy, then charged up the mountain for the last 10. About 10 in all
Tuesday, 9/4
Shanendoah x 6. This felt really hard and I didn't fell like I could do them nearly as fast as I know I have in the past. (4:17, 17, 16, 19, 17).
In the afternoon we did about 3 miles, plus abs and weights.
Wednesday, 9/5
Huntingson, started moving a little at the end, but took it all rather easy.
Plyos in the afternoon, plus 2 miles.
Thursday, 9/6
In the morning did some San Marino Hills (S&M). Treated this more like a tempo workout and kept the "in-betweens" nice and quick, without letting myself slack off on the hills, 8 miles in all.
In the P.M. jogged to Lacy, did some laps and jogged back for abs, and weights.
Friday, 9/7
Did lower arroyo and finally began to feel good and lose when I was coming up California.
Saturday, 9/8
UCI invite. The course was ok, but the race was organized horribly and runners were being directed in the wrong way. Ran 8k in 26:58, felt strong.
Sunday, 9/2
Did a moderate 6 miles in the heat of the afternoon. Felt really freiken hot and I nearly lost 1 lb. per mile.
Monday, 9/3
Monrovia canyon, took the first twenty minutes easy, then charged up the mountain for the last 10. About 10 in all
Tuesday, 9/4
Shanendoah x 6. This felt really hard and I didn't fell like I could do them nearly as fast as I know I have in the past. (4:17, 17, 16, 19, 17).
In the afternoon we did about 3 miles, plus abs and weights.
Wednesday, 9/5
Huntingson, started moving a little at the end, but took it all rather easy.
Plyos in the afternoon, plus 2 miles.
Thursday, 9/6
In the morning did some San Marino Hills (S&M). Treated this more like a tempo workout and kept the "in-betweens" nice and quick, without letting myself slack off on the hills, 8 miles in all.
In the P.M. jogged to Lacy, did some laps and jogged back for abs, and weights.
Friday, 9/7
Did lower arroyo and finally began to feel good and lose when I was coming up California.
Saturday, 9/8
UCI invite. The course was ok, but the race was organized horribly and runners were being directed in the wrong way. Ran 8k in 26:58, felt strong.
PreSeason I
Total Miles: 71
Sunday, 8/26
Ran an easy 7 on the north field
Monday, 8/27
Did Huntington easy plus strides
Tuesday, 8/28
Ran at Monrovia Canyon with Katherine, felt good. Took today pretty easy again.
Wednesday, 8/29
Huntington plus strides and cooldown
Thursday, 8/30
Long run, Full arroyo plus an ian tempo loop. At times I was cooking around 6:00 pace during this run. Felt good.
Friday, 8/31
Canons in the morning, I held these pretty good, but not too fast. (2:42, 45, 48,48, 50, 46). I took the recovery short and worked the hill. I was usually feeling pretty tired by the time I got to the downhill and just coasted it in.
In the P.M. we left for camping, after pitching it up we did an easy 5 around.
Saturday, 9/1
Woke up at the crack of dawn and headed out on the pacific crest trail. Rosen, Anton and I held out on these for 55 minutes. Steve was with us also for 45. This was a rather difficult run that I didn't feel until sunday really. Probably about 13 miles in all.
Did an easy 4 in the evening with less hills and on pavement, unfortunately. Felt good to kinda shake out the legs.
Sunday, 8/26
Ran an easy 7 on the north field
Monday, 8/27
Did Huntington easy plus strides
Tuesday, 8/28
Ran at Monrovia Canyon with Katherine, felt good. Took today pretty easy again.
Wednesday, 8/29
Huntington plus strides and cooldown
Thursday, 8/30
Long run, Full arroyo plus an ian tempo loop. At times I was cooking around 6:00 pace during this run. Felt good.
Friday, 8/31
Canons in the morning, I held these pretty good, but not too fast. (2:42, 45, 48,48, 50, 46). I took the recovery short and worked the hill. I was usually feeling pretty tired by the time I got to the downhill and just coasted it in.
In the P.M. we left for camping, after pitching it up we did an easy 5 around.
Saturday, 9/1
Woke up at the crack of dawn and headed out on the pacific crest trail. Rosen, Anton and I held out on these for 55 minutes. Steve was with us also for 45. This was a rather difficult run that I didn't feel until sunday really. Probably about 13 miles in all.
Did an easy 4 in the evening with less hills and on pavement, unfortunately. Felt good to kinda shake out the legs.
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