Total Miles: 31
Monday, 12/15: Ran down Sunset to Capri and back, 10 miles round trip. I haven't ran along sunset for a while but I liked it more than I remember. It was a more flat course than i remember... thats a good thing.
Tuesday, 12/16: Drove to the Santa Monica Mountains and did a run along a fire road to an old cold war era radar tower, 8 miles round trip. Didn't feel bad, earned a great view of all of LA.
Wednesday, 12/17: Ran UCLA perimeter (5 miles) in the rain. Wore my 3.0's and felt good. Went a little hard for the last 1.5 miles or so.
Thursday, 12/18: Ran 70 minutes with Mark, Dennis, and K-way. Mark pushed the pace.
12.16.2008
12.15.2008
Nth revival
After a weekend of fun and drunkenness and running in Pasadena, I realized that it is in fact the aspect of a team thats really prevented me from getting the same pleasure out of running. Knowing that I feel able to at least maybe get around whats missing or give an attempt at fixing it. Either way I've been running these past few days and it feels great. After doing a nice 10 on Saturday with Ian, Mark, Goose and Dennis I did an easy 5 on sunday followed by a medium 10 today (just out and back on Sunset blvd.). After running in the arroyo saturday morning I also feel a need to find some new places to run out here. I really only have about three runs I do with any regularity (UCLA perimiter, laps at a nearby park, and Bel Aire Hills) and two more (Beach and Back, and San Vicente) I do less frequently. Thus I'm going to try venturing into the santa monica mountains to find some good trails to tread.
11.22.2008
week of 11/15
I can't figure it out and its really beginning to frustrate me. What do I need to do mentally to get myself into shape. What kind of shape do I even want to get into? I took an even lighter week than the past few and opted to start going to the gym. There I can do some cardio, and lift some weights and have a considerably low intensity low stress workout. I don't know why buy I find going to the gym a lot less mentally stressful than running the streets for half as much time.
Does anyone else ever feel the same?
Does anyone else ever feel the same?
11.16.2008
Last two weeks
Total Miles: 40
Spent the last two weeks just back at my default of about 20 miles/week. Grad school is easy... but I just don't really feel the desire to train hard right now. I wish i did, and I know it sounds depressing, but without a goal/inspiration its just difficult to train. Goose called me about a possible alumni XC meet, hopefully this will get me training harder so I can run maybe around a 28:30 on the arroyo course.
Spent the last two weeks just back at my default of about 20 miles/week. Grad school is easy... but I just don't really feel the desire to train hard right now. I wish i did, and I know it sounds depressing, but without a goal/inspiration its just difficult to train. Goose called me about a possible alumni XC meet, hopefully this will get me training harder so I can run maybe around a 28:30 on the arroyo course.
10.21.2008
Trials of Miles.... Miles of Trials
Weekly Mileage: 36
Oct/20/2008
Easy 10 down to the beach and back. 10 miles still kinda feels like a shock to my legs, but its survivable.
Oct/21/2008
Ran Bellagio today. Its an 8 mile run that goes up a big hill in bel aire and then follows the perimeter of UCLA with a mile bonus loop in the middle. Felt tight at first, but after the big hill the kinks were worked out and I could get moving again. Feels good to be training again.
Oct/22/2008
Did my simple UCLA plus loop. A hilly 5 around campus. I was gonna supplement it with a few striders around the track until I got kicked off.... apparently the track is closed from 1 to 6... D. I schools blow
Oct/23/2008
A different hilly run through Bel Aire. Was rather dehydrated.
Oct/24/2008
Just the short four mile loop around campus. Wanted my legs to have feel good again. Jogged chill the whole time.
Oct/20/2008
Easy 10 down to the beach and back. 10 miles still kinda feels like a shock to my legs, but its survivable.
Oct/21/2008
Ran Bellagio today. Its an 8 mile run that goes up a big hill in bel aire and then follows the perimeter of UCLA with a mile bonus loop in the middle. Felt tight at first, but after the big hill the kinks were worked out and I could get moving again. Feels good to be training again.
Oct/22/2008
Did my simple UCLA plus loop. A hilly 5 around campus. I was gonna supplement it with a few striders around the track until I got kicked off.... apparently the track is closed from 1 to 6... D. I schools blow
Oct/23/2008
A different hilly run through Bel Aire. Was rather dehydrated.
Oct/24/2008
Just the short four mile loop around campus. Wanted my legs to have feel good again. Jogged chill the whole time.
New Chapters
Total Week Mileage
10/21/08: The story of my summer was a break. A total break from running. I decided that after 8 years of no significant breaks (greater than a week or two, if that) it was time to part ways with running and see if we naturally found our way back together.
Looking for a relief from high gas prices and knowing that I would get fat without some consistent athletic outlet I decided that these two problems could be solved by cycling to work. The nearly 20 mile (one-way) venture took a lot out of me, and I saw myself eating more than I ever did when I was running. It was also very taxing energetically in a way that running had never challenged me. I lasted several weeks doing this between 3 and 5 days a week. But eventually I couldn't take it much more and knew it was time for a change.
Back to Running.
A few days before the start of preseason '08 I went on my first run in nearly two months. It hurt. I ran the next day and it still hurt. I ran again on wednesday with the team on the traditional Hungtinon run and it hurt. I hadn't hurt like this since I first started running. I took a few days off, maybe ran once more. On monday I ventured to do the long labor day run with the team which this year had managed to find its way to the JPL trails. It felt great, I ran far, fast and it didn't hurt... at first. Then I remembered that I had worn my nike 3.0's and it started hurting, a lot.
Over the following several weeks I ran occaisionally doing anywhere between 20 and 30 miles per week. some short tempos, some long ones, some easy days.
Now I'm ready to train again.
10/21/08: The story of my summer was a break. A total break from running. I decided that after 8 years of no significant breaks (greater than a week or two, if that) it was time to part ways with running and see if we naturally found our way back together.
Looking for a relief from high gas prices and knowing that I would get fat without some consistent athletic outlet I decided that these two problems could be solved by cycling to work. The nearly 20 mile (one-way) venture took a lot out of me, and I saw myself eating more than I ever did when I was running. It was also very taxing energetically in a way that running had never challenged me. I lasted several weeks doing this between 3 and 5 days a week. But eventually I couldn't take it much more and knew it was time for a change.
Back to Running.
A few days before the start of preseason '08 I went on my first run in nearly two months. It hurt. I ran the next day and it still hurt. I ran again on wednesday with the team on the traditional Hungtinon run and it hurt. I hadn't hurt like this since I first started running. I took a few days off, maybe ran once more. On monday I ventured to do the long labor day run with the team which this year had managed to find its way to the JPL trails. It felt great, I ran far, fast and it didn't hurt... at first. Then I remembered that I had worn my nike 3.0's and it started hurting, a lot.
Over the following several weeks I ran occaisionally doing anywhere between 20 and 30 miles per week. some short tempos, some long ones, some easy days.
Now I'm ready to train again.
6.01.2008
Back to the Drawing Board
Total Miles: 20
Tuesday, 7/3
Ran a really slow and relaxed 6.5 miles. Felt pretty chill, but I can definitely feel the two weeks I took off and the several months of tired legs from a long track season. Lifted a little afterwards.
Monday, 7/2
Ran 7 miles at a moderate pace. I think I'm gonna start lifting soon.
Sunday, 7/1
First day back after two weeks off. Ran 6.5 miles, started out pretty easy, ended with the last mile probably around 5:40 pace. Thought a lot about my goals and plans for the coming year (with respect to running).
Tuesday, 7/3
Ran a really slow and relaxed 6.5 miles. Felt pretty chill, but I can definitely feel the two weeks I took off and the several months of tired legs from a long track season. Lifted a little afterwards.
Monday, 7/2
Ran 7 miles at a moderate pace. I think I'm gonna start lifting soon.
Sunday, 7/1
First day back after two weeks off. Ran 6.5 miles, started out pretty easy, ended with the last mile probably around 5:40 pace. Thought a lot about my goals and plans for the coming year (with respect to running).
3.04.2008
Track, Week 9: The onset of Injury
Total Miles: 12
Time biked: 2 hour
Sunday, 3/2
Took the day off, but managed to go to the beach and such in Oregon. It was really beautiful there. My foot hurt throughout the day and such. Its really getting quite annoying
Monday, 3/3
Spent most of the day traveling back to Pasadena. Ran out of my apartment around 5. Did an hour super easy, mostly around the infield. The foot didn't hurt too much until later. Then it hurt like a bitch.
Tuesday, 3/4
Spent much of the day considering whether I should really do the race simulation workout I had planned for today. Decided yay. Did 1000, 700, 500, 300. Planning on the fact that I'll do this workout 2 more times and increase the distances steadily. Ran the 1000 in 2:40, then 1:53, 79, 43. Mark and I ran the workout at an even pace, which is fine for now. We'll practice more of the change of pace stuff later. Afterwards I kinda felt shitty and wanted to puke. Probably more from dehydration than from the workout itself though. Anyways, today I also took some better precautions with my foot and had andre wrap it for me and then iced it afterwards. I've also been doing track workouts in trainers for the past few weeks. Not exactly my style, but I don't want to irritate the damn foot anymore. With that in mind, I think we should all get a visualization of the sinister son of a bitch.
The pictures aren't the greatest, but it should be pretty clear that on the left side left foot, where the toes kinda start growing out of my foot there is a red spot (not on my itty bitty pinky toe itself). Anyways, a bruise on the bottom of my foot over there seems to have pushed up the left side of my foot enough so that it rubs and has give me a bad blister. And before anyone says anything, I don't need new shoes. This was definitely caused by the 3k race at Pomona. So to combat this I'm gonna spend the next few days on the bike just taking it easy. Although, for now I still plan to race the 800m at Ben Brown this Saturday. Wish me luck, I really think this might be an ok opportunity to P.R. if it get in the right race, etc.
Wednesday, 3/5
Biked in the gym for 1 hour. Legs felt fine after yesterday so I added in some harder sections. Spent a while warming up at 100 rmps on the lowest level. Then steadied out around 120 rpms for most of the workout. My foot felt like it was swelling a little towards the end, but it didn't really hurt much.
Thursday, 3/6
Biked 60 minutes had a few kicks of harder effort in the last 1/2 hour. No real pain. Had andre tape me up before and iced afterwards. The swelling really seems to be going away overall.
Time biked: 2 hour
Sunday, 3/2
Took the day off, but managed to go to the beach and such in Oregon. It was really beautiful there. My foot hurt throughout the day and such. Its really getting quite annoying
Monday, 3/3
Spent most of the day traveling back to Pasadena. Ran out of my apartment around 5. Did an hour super easy, mostly around the infield. The foot didn't hurt too much until later. Then it hurt like a bitch.
Tuesday, 3/4
Spent much of the day considering whether I should really do the race simulation workout I had planned for today. Decided yay. Did 1000, 700, 500, 300. Planning on the fact that I'll do this workout 2 more times and increase the distances steadily. Ran the 1000 in 2:40, then 1:53, 79, 43. Mark and I ran the workout at an even pace, which is fine for now. We'll practice more of the change of pace stuff later. Afterwards I kinda felt shitty and wanted to puke. Probably more from dehydration than from the workout itself though. Anyways, today I also took some better precautions with my foot and had andre wrap it for me and then iced it afterwards. I've also been doing track workouts in trainers for the past few weeks. Not exactly my style, but I don't want to irritate the damn foot anymore. With that in mind, I think we should all get a visualization of the sinister son of a bitch.
The pictures aren't the greatest, but it should be pretty clear that on the left side left foot, where the toes kinda start growing out of my foot there is a red spot (not on my itty bitty pinky toe itself). Anyways, a bruise on the bottom of my foot over there seems to have pushed up the left side of my foot enough so that it rubs and has give me a bad blister. And before anyone says anything, I don't need new shoes. This was definitely caused by the 3k race at Pomona. So to combat this I'm gonna spend the next few days on the bike just taking it easy. Although, for now I still plan to race the 800m at Ben Brown this Saturday. Wish me luck, I really think this might be an ok opportunity to P.R. if it get in the right race, etc.
Wednesday, 3/5
Biked in the gym for 1 hour. Legs felt fine after yesterday so I added in some harder sections. Spent a while warming up at 100 rmps on the lowest level. Then steadied out around 120 rpms for most of the workout. My foot felt like it was swelling a little towards the end, but it didn't really hurt much.
Thursday, 3/6
Biked 60 minutes had a few kicks of harder effort in the last 1/2 hour. No real pain. Had andre tape me up before and iced afterwards. The swelling really seems to be going away overall.
2.27.2008
Track, week 8
Total Miles: 47
Sunday, 2/24
Ran on the south field barefoot with Ian for 30 minutes, felt kinda tight afterwards... but i think it was more because of the cold than than the races yesterday.
Monday, 2/25
Did Lower Arroyo plus casting pond. I stopped to shit by the pond and some creepy old guy who i saw outside walked in while i was crapping and looked at me for a second.... creeeeeeeepy. Came home and kept the whole run totally chill.
Tuesday, 2/26
Warmed up down to allen and back. Stretched and did a few striders before doing 400, 800, 1200, 1600, 1200, 800, 400, starting every 2:30, 5, 7:30, 10, 7:30, 5, 2:30. I ran 74, 2:29 (74,75), 3:43 (74,74,75), 4:57 (73,74,75,75), 3:40 (73,73,74), 2:26 (73,73), and 67 to finish up. I felt totally smooth through out this workout and kept thinking of how it was completely just money in the bank. At the start of each interval I felt tired but was still able to get my legs moving at that same pace without trouble. I'm super stoked about this workout and think I'm easily ready to go sub 4 and possibly P.R. at Oxy.
Wednesday, 2/27
Did about 6 laps warm up then ran Huntington at a mellow pace. Stopped on the way back to shit at lacy. Once back, took the guys through abs. Didn't feel sore at all from yesterdays workout, maybe a little slow/tired, but not sore.
Thursday, 2/28
Warmed up to Lacy, did a 20 minute tempo with mark. Started out for the first mile at 5:40 pace, the dropped to 5:35, then 5:20 till the end. Felt fine aerobically. My foots been hurting the past few days from that damn sore I got while running at Pomona 1 1/2 weeks ago.. Oddly, it didn't hurt at until a few days ago, and it seems to be getting worse and worse. I suppose I might take tomorrow off as a result, or just jog a few super easy miles.
Saturday, 3/1
Took yesterday off to make sure my left foot was doing fine, it had started hurting a lot on thursday night and i could barely step on it. Anyways, I'm up sitting the U of Oregon for a few days so I finally found a few hours today to get out and take a nice long easy run. Crossed the river and ran on this wood chip trail for several miles, also ran on an off shoot that took me past I-5 and into the neighboring town of springfield. It was a great run despite the fact that it hailed a few times and rained a bit. The only thing that heavily depressed me about this run was that in less than 15 minutes I was yelled at twice. Normally this doesn't bother me much and I just smile turn the other cheek (moon them) and keep on running. On a side, mooning really does seem like the appropriate response to me in most cases since these ignorant jackasses are usually making inane comments regarding the length of my shorts. The alternative I offer them is that I wear no shorts. I regress, it really just irked me that even in one of the track and field/running capital's of the U.S. or even World I experienced this. That really goes to show you how much of an absurd past-time running is becoming. But that at the same time its a cult following in which all runners form a family and we can always relate to each other through that.
Sunday, 2/24
Ran on the south field barefoot with Ian for 30 minutes, felt kinda tight afterwards... but i think it was more because of the cold than than the races yesterday.
Monday, 2/25
Did Lower Arroyo plus casting pond. I stopped to shit by the pond and some creepy old guy who i saw outside walked in while i was crapping and looked at me for a second.... creeeeeeeepy. Came home and kept the whole run totally chill.
Tuesday, 2/26
Warmed up down to allen and back. Stretched and did a few striders before doing 400, 800, 1200, 1600, 1200, 800, 400, starting every 2:30, 5, 7:30, 10, 7:30, 5, 2:30. I ran 74, 2:29 (74,75), 3:43 (74,74,75), 4:57 (73,74,75,75), 3:40 (73,73,74), 2:26 (73,73), and 67 to finish up. I felt totally smooth through out this workout and kept thinking of how it was completely just money in the bank. At the start of each interval I felt tired but was still able to get my legs moving at that same pace without trouble. I'm super stoked about this workout and think I'm easily ready to go sub 4 and possibly P.R. at Oxy.
Wednesday, 2/27
Did about 6 laps warm up then ran Huntington at a mellow pace. Stopped on the way back to shit at lacy. Once back, took the guys through abs. Didn't feel sore at all from yesterdays workout, maybe a little slow/tired, but not sore.
Thursday, 2/28
Warmed up to Lacy, did a 20 minute tempo with mark. Started out for the first mile at 5:40 pace, the dropped to 5:35, then 5:20 till the end. Felt fine aerobically. My foots been hurting the past few days from that damn sore I got while running at Pomona 1 1/2 weeks ago.. Oddly, it didn't hurt at until a few days ago, and it seems to be getting worse and worse. I suppose I might take tomorrow off as a result, or just jog a few super easy miles.
Saturday, 3/1
Took yesterday off to make sure my left foot was doing fine, it had started hurting a lot on thursday night and i could barely step on it. Anyways, I'm up sitting the U of Oregon for a few days so I finally found a few hours today to get out and take a nice long easy run. Crossed the river and ran on this wood chip trail for several miles, also ran on an off shoot that took me past I-5 and into the neighboring town of springfield. It was a great run despite the fact that it hailed a few times and rained a bit. The only thing that heavily depressed me about this run was that in less than 15 minutes I was yelled at twice. Normally this doesn't bother me much and I just smile turn the other cheek (moon them) and keep on running. On a side, mooning really does seem like the appropriate response to me in most cases since these ignorant jackasses are usually making inane comments regarding the length of my shorts. The alternative I offer them is that I wear no shorts. I regress, it really just irked me that even in one of the track and field/running capital's of the U.S. or even World I experienced this. That really goes to show you how much of an absurd past-time running is becoming. But that at the same time its a cult following in which all runners form a family and we can always relate to each other through that.
2.20.2008
Track, Week 7
Total Miles: 58
Sunday, 2/17
Woke up feeling a little regretful and quickly left to go do an hour easy. Just jogged up and down orange grove. Could feel some pain from the bruise I'd gotten on my foot during yesterday's race.
Monday, 2/18
Left for an afternoon run from my place headed the west on orange grove and ran to the rose bowl. Did one lap there, saw susan, came back. Didn't push the pace at all since I expected a difficult workout for tuesday.
Tuesday, 2/19
5x1200 on the track (without enough rest (starting every 6:30)). Ran an easy warm up around the track followed by a warm up 400 at a cruising 78 (felt super easy). The first 1200 I decided I would really chill on. I went out in 76, 76, 74 (3:46), 2) 73, 74, 74 (3:41), 3) 72, 73, 74 (3:39), 4) 72, 73, 76 (3:41), by the fifth one I felt really tired so I just took it easy (intentionally) and ran 78's. This was followed up by a 400 at 72/73. To finish up we did 3/200m. I ran these at about 28/29 and felt pretty quick. Overall I think this was a good workout and such. I think another week or two of something like this will be very useful to me before oxy. In addition the week (or two) before, I really think I'll need a sharpening workout to help with my turnover.
Wednesday, 2/20
Ran a few laps warm-up then crazy tree. I stopped to piss in the tree. After getting back we did 4 striders and abs.
Thursday, 2/21
Felt kinda full for some reason and a little lethargic, but not really tight or tired. Ran 3x 800 on 2 off with mark. We did the first one at about 6:00 pace, nice and relaxed and followed up with the next two around 5:40 then 5:20. These felt kinda relaxed, but quick. After I didn't feel too tired.
Friday, 2/22
Prerace, super slow, thought about my races the next day a lot.
Saturday, 2/23
1200 in DMR: went out a really relaxed 66 in the middle of the pack. In the middle of the following lap I tried to move a little but couldn't much since I was boxed in. Just moving with the pack gave me a 64 on this lap. Realizing that to get a good time I would have to break the pack on the last lap I wend into lane two on the back stretch and changed speed from 64 to 60 speed quickly. Held up my kick through the finish easily and came through in 3:11.
Sunday, 2/17
Woke up feeling a little regretful and quickly left to go do an hour easy. Just jogged up and down orange grove. Could feel some pain from the bruise I'd gotten on my foot during yesterday's race.
Monday, 2/18
Left for an afternoon run from my place headed the west on orange grove and ran to the rose bowl. Did one lap there, saw susan, came back. Didn't push the pace at all since I expected a difficult workout for tuesday.
Tuesday, 2/19
5x1200 on the track (without enough rest (starting every 6:30)). Ran an easy warm up around the track followed by a warm up 400 at a cruising 78 (felt super easy). The first 1200 I decided I would really chill on. I went out in 76, 76, 74 (3:46), 2) 73, 74, 74 (3:41), 3) 72, 73, 74 (3:39), 4) 72, 73, 76 (3:41), by the fifth one I felt really tired so I just took it easy (intentionally) and ran 78's. This was followed up by a 400 at 72/73. To finish up we did 3/200m. I ran these at about 28/29 and felt pretty quick. Overall I think this was a good workout and such. I think another week or two of something like this will be very useful to me before oxy. In addition the week (or two) before, I really think I'll need a sharpening workout to help with my turnover.
Wednesday, 2/20
Ran a few laps warm-up then crazy tree. I stopped to piss in the tree. After getting back we did 4 striders and abs.
Thursday, 2/21
Felt kinda full for some reason and a little lethargic, but not really tight or tired. Ran 3x 800 on 2 off with mark. We did the first one at about 6:00 pace, nice and relaxed and followed up with the next two around 5:40 then 5:20. These felt kinda relaxed, but quick. After I didn't feel too tired.
Friday, 2/22
Prerace, super slow, thought about my races the next day a lot.
Saturday, 2/23
1200 in DMR: went out a really relaxed 66 in the middle of the pack. In the middle of the following lap I tried to move a little but couldn't much since I was boxed in. Just moving with the pack gave me a 64 on this lap. Realizing that to get a good time I would have to break the pack on the last lap I wend into lane two on the back stretch and changed speed from 64 to 60 speed quickly. Held up my kick through the finish easily and came through in 3:11.
2.10.2008
Track, Week 6
Total Miles: 46
After this weekend, I feel somewhat invigorated with the realization that track season is here in nearly complete entirety, races and all. So I really feel its time to buckle down and lose about 5 pounds or so and work on core strength for the next few weeks or so, with abs and such. However, I really think I just want to maintain my upper body strength as its already doing fine. Naturally, keep the workouts going strong and I can hope to run a PR or close to one at distance carnival.... until I start racing heres this..
Sunday, 2/10
Ran around the infield in 5.0's w/o socks for about 4.5 miles, felt very relaxed just trotting along with mark and Ian at a nice slow forgetful pace. today kinda made me miss such relaxing runs. I really need to take this kind of a run every sunday. Did some core work.
Monday, 2/11
Lifted before practice, for about 1/2 hour trying to compliment the stuff i did yesterday. After, I jogged around the track stretched and did the lunges I owed Scott from last thursday. We ran Lower arroyo + casting pond. Overall, I really felt quite sluggish during this run. I think this is on account of me still getting over being sick, but I'll pay attention to it over the next few days.
Not to be too worrisome, but I'm cautious about what I should race in these coming weeks, and more importantly whether I should double in distance races or not. For this week at Pomona, there is a 3000m which I plan on doing. On top of that there is an 800m at 1:45 and a mile-ish (or 1500) race at 2:40 or so. Lastly, I should do the 4x400 in any event... opinions?
Tuesday, 2/12
Ran a mile warm up then did two miles at pace. The first one was quicker than i wanted, about 5:08. So I slowed down and ran a much more moderate and controlled 5:30 for the second mile. Both of these felt really easy but I think that what I'm really lacking for my training so far this year is a partner. Having someone out there going the same pace as me would be a big help. Any ideas? Afterwards I felt like I could have easily done two more miles at 5:20 pace or better but held off since I had a 400 to run for the 4x400 of interhouse along with an 800m tomorrow. Ran my 400 split in 53.5. Felt rather easy.
Wednesday, 2/13
Interhouse track meet. Ran the 800m. Warmed up for a while, didn't feel that good, ran a 28 followed by a bunch of 30's to come through in 1:59 low. Felt like I was entirely warm and could have used warmer conditions.
Thursday, 2/14
Huntingson. Ran slow the first 1.5 miles, then got bored and decided that a little tempo work today wouldn't be bad. Worked the next 2.5 to 3 miles at about 6:00 pace or so. Felt fine, chilled for the last 2 miles or so.
Friday, 2/15
Pre-race, felt easy, kept things slow. Did 6 striders afterwards followed by abs.
Saturday, 2/16
Pomona All-Comers. Ran the 3k with the "don't give a shit" attitude that gives me good results sometimes since I don't go out too fast. Ran the first few laps in 73, 73, 72, 73 (4:51), felt fine at the mile, not tired at all, but about 3 laps or so into the race I realized that my shoe had come untied. Something that hasn't happeend to me in who knows how long. I kept running decidign that if it got to be too much of a problem I would stop and take it off. The second mile went fine as I repeated 72, 75, 72, finished in about 9:10. Felt good, but i really think that if I wasn't marred by my damn shoe coming untied and hurting my foot so much I could have easily broken 9:00. After this race I warmed up for the 800m, but during some striders decided that it wouldn't be good for my foot. Thus Mark and I went for a medium run up and around the arboretum then back down and around the colleges to catch the mile.
After this weekend, I feel somewhat invigorated with the realization that track season is here in nearly complete entirety, races and all. So I really feel its time to buckle down and lose about 5 pounds or so and work on core strength for the next few weeks or so, with abs and such. However, I really think I just want to maintain my upper body strength as its already doing fine. Naturally, keep the workouts going strong and I can hope to run a PR or close to one at distance carnival.... until I start racing heres this..
Sunday, 2/10
Ran around the infield in 5.0's w/o socks for about 4.5 miles, felt very relaxed just trotting along with mark and Ian at a nice slow forgetful pace. today kinda made me miss such relaxing runs. I really need to take this kind of a run every sunday. Did some core work.
Monday, 2/11
Lifted before practice, for about 1/2 hour trying to compliment the stuff i did yesterday. After, I jogged around the track stretched and did the lunges I owed Scott from last thursday. We ran Lower arroyo + casting pond. Overall, I really felt quite sluggish during this run. I think this is on account of me still getting over being sick, but I'll pay attention to it over the next few days.
Not to be too worrisome, but I'm cautious about what I should race in these coming weeks, and more importantly whether I should double in distance races or not. For this week at Pomona, there is a 3000m which I plan on doing. On top of that there is an 800m at 1:45 and a mile-ish (or 1500) race at 2:40 or so. Lastly, I should do the 4x400 in any event... opinions?
Tuesday, 2/12
Ran a mile warm up then did two miles at pace. The first one was quicker than i wanted, about 5:08. So I slowed down and ran a much more moderate and controlled 5:30 for the second mile. Both of these felt really easy but I think that what I'm really lacking for my training so far this year is a partner. Having someone out there going the same pace as me would be a big help. Any ideas? Afterwards I felt like I could have easily done two more miles at 5:20 pace or better but held off since I had a 400 to run for the 4x400 of interhouse along with an 800m tomorrow. Ran my 400 split in 53.5. Felt rather easy.
Wednesday, 2/13
Interhouse track meet. Ran the 800m. Warmed up for a while, didn't feel that good, ran a 28 followed by a bunch of 30's to come through in 1:59 low. Felt like I was entirely warm and could have used warmer conditions.
Thursday, 2/14
Huntingson. Ran slow the first 1.5 miles, then got bored and decided that a little tempo work today wouldn't be bad. Worked the next 2.5 to 3 miles at about 6:00 pace or so. Felt fine, chilled for the last 2 miles or so.
Friday, 2/15
Pre-race, felt easy, kept things slow. Did 6 striders afterwards followed by abs.
Saturday, 2/16
Pomona All-Comers. Ran the 3k with the "don't give a shit" attitude that gives me good results sometimes since I don't go out too fast. Ran the first few laps in 73, 73, 72, 73 (4:51), felt fine at the mile, not tired at all, but about 3 laps or so into the race I realized that my shoe had come untied. Something that hasn't happeend to me in who knows how long. I kept running decidign that if it got to be too much of a problem I would stop and take it off. The second mile went fine as I repeated 72, 75, 72, finished in about 9:10. Felt good, but i really think that if I wasn't marred by my damn shoe coming untied and hurting my foot so much I could have easily broken 9:00. After this race I warmed up for the 800m, but during some striders decided that it wouldn't be good for my foot. Thus Mark and I went for a medium run up and around the arboretum then back down and around the colleges to catch the mile.
Track, week 5
Total Miles: not many (15-20ish)
Spent the entire week sick, jogged around the track here and there.
I finally felt significantly better on saturday, but I still didn't race.
On an up note, I'm feeling in amazing shape. My legs feel really good from this rest I've given them and like they're ready to put in some nice hard training over the next few weeks.
Spent the entire week sick, jogged around the track here and there.
I finally felt significantly better on saturday, but I still didn't race.
On an up note, I'm feeling in amazing shape. My legs feel really good from this rest I've given them and like they're ready to put in some nice hard training over the next few weeks.
1.29.2008
Track, week 4
Total Miles:
Sunday, 1/27
13 miles in the rain at 7:00 pace... felt good and like I could have gone a few more miles.
Monday, 1/28
10 miles... easy to get ready for tomorrow.
Tuesday, 1/29
400, 4x800: 66, 2:12 (65,67), 2:13 (64, 69), 2:15 (65,70), 2:22 (69,72). Felt kinda crappy at the end. But strong at the start... I feel like i'm in great shape but that I really need to sit down with scott and discuss my training plan for the next few weeks.
Sunday, 1/27
13 miles in the rain at 7:00 pace... felt good and like I could have gone a few more miles.
Monday, 1/28
10 miles... easy to get ready for tomorrow.
Tuesday, 1/29
400, 4x800: 66, 2:12 (65,67), 2:13 (64, 69), 2:15 (65,70), 2:22 (69,72). Felt kinda crappy at the end. But strong at the start... I feel like i'm in great shape but that I really need to sit down with scott and discuss my training plan for the next few weeks.
Track, week 3
Total Miles:42
Monday, 1/21: Ran full arroyo, pushed the pace for a few miles in the middle, finished up with weights and a few striders.
Tuesday, 1/22: 400's: 63, 65, 64, 64, 65, 66, 64. Felt good and strong the whole way through... started to get a little booty lock towards the end.
Wednesday, 1/23: Crazy tree, whatever.
Thursday, 1/24: Lacy Park 15 minutes of pain, went about 5:30 pace or so, kinda died in the last 1 minute.
Friday, 1/25: Huntingson, still felt kinda sore from the 400's that i'd done in my spikes.. Later that evening I rolled out my calfs with one of those rolly thingys, things felt better after.
Monday, 1/21: Ran full arroyo, pushed the pace for a few miles in the middle, finished up with weights and a few striders.
Tuesday, 1/22: 400's: 63, 65, 64, 64, 65, 66, 64. Felt good and strong the whole way through... started to get a little booty lock towards the end.
Wednesday, 1/23: Crazy tree, whatever.
Thursday, 1/24: Lacy Park 15 minutes of pain, went about 5:30 pace or so, kinda died in the last 1 minute.
Friday, 1/25: Huntingson, still felt kinda sore from the 400's that i'd done in my spikes.. Later that evening I rolled out my calfs with one of those rolly thingys, things felt better after.
1.16.2008
Track, Week 2
Total Miles: 60
Sunday, 1/13
Quads were hurting quit a bit, probably from teh lunges I had to do on friday, took the day off.
Monday, 1/14
Lifted in the gym before practice: Pull-ups, dips, curls, shoulders, rows, insane-upside down ab things. Went out to the track a few minutes early, and did the lunges i owed scott from UCLA's weekend loss. Left to run full arroyo, ran a moderate pace not really pushing myself too much. Did an ab workout with the team when we got back.
Tuesday, 1/15
Left from my place and trotted down to the gym. Continued running around the track for a while then left to run huntington back up on Los Robles. Went pretty quick most of the way. Took it as something of a tempo run and kinda just wanted to run alone today. After getting back to tech I left so I wouldn't get cold before running back home. Once home I stretched for about 10 to 15 minutes in front of the TV, then proceeded to do a short ab workout. I need abs like this guy to the right. When I was home for christmas break I saw a picture of me in HS and I had an 8 pack. So I think I need that again, or at least better than the flab pack I have now. In addition, while talking to Mark after dinner, I decided that I need to incorporate more strides to my everyday workout. This sounds like a good idea in addition to my decision to lift more, do more abs, and stretch more. We also talked about a tenative racing schedule for the first few meets. Caltech: 3k, 4x400, Pomona: 3k, 4x400, Rossi Relays: 4 x mile, 4x400, Ben Brown: 5k, 800, OXY D.C.: 1500, ... I think thats all the meets through the end of first term. Let me know what you think.
Wednesday, 1/16
rolled out of bed early and did an easy three to shake out the legs. In the PM did Lacy the long way doing 16 strides at the park. Came back
Thursday, 1/17
Ran to garfield and stretched, once there did 2 miles tempo. 2:44, 2:45, 2:48, 2:48. Felt good and like I could have done two more laps. Got a nice endorphin rush from this stuff.
Friday, 1/18
Wore a crappy pair of shoes to practice and decided I would be better off doing barefoot miles around the track. Did 8 as such. Surprisingly it didn't hurt!
Saturday, 1/19
Went out in the PM and did about 12. Feet kinda hurt from bad shoes at times and I was also getting some pain from chafing. I lifted a little in the evening as I waited for Mark to finish, after the women's BBall game. Spent the evening with mark watching a movie, drinking beer and eating egg pizza. quite the hot date
This week didn't seem that bad, 60 miles in 6 days and 1 hard workout, plus a hard 7 mile run in there.
1.11.2008
Track, week 1
Total Miles: 54
Saturday, 1/12
Ran a mile on the track followed by doing full arroyo at a nice slow pace. Concentrated on my stride on the way back making sure to take full strides, with high knees... yada yada yada. Stopped without an extra mile on the track since my thighs were hurting a lot from chaffing, ouch! 11 miles total.
Friday, 1/11
Took today especially easy with no speeding up at all. Ran tu madre, felt good, loose, and relaxed after.
Thursday, 1/10
Did a nice long 2 mile warmup, stretched a little, and promptly left to do garfield the long way. We kept things nice and slow all the way to garfield. Once there we let the pace start to creep up on us until anton and I were going a little sub 6,,, maybe 5:40ish for the last mile or so. Finished up and stretched. I think that over the next few weeks I also really need to focus on my stretching, in addition to everything possibly taking a nice even 2 lap cool down after runs that I finish hard. My flexibility seems bad right now.
Wednesday,1/9
Ran to lacy the longway and did a bunch of striders. I still think that anton and satchith don't know how to do striders, they go to fast which is kinda annoying, oh well. Ran back and did an ab workout. At this point in the week my abs are starting to hurt which isn't much of a surprise since I've been working them everyday... Oh well, i need to lose that tummy pack or something. In addition to that I'm gonna shoot for about 55 miles or so this week with a long run on saturday of about 12 miles. Going about 60-65 for the following two weeks will hopefully secure my aerobic fitness and drop a few pounds. But for now I'll have to take the runs a little slower so that I can keep this up day to day right now.
Tuesday, 1/8
It was a crazy tree kinda day. Started easy and very subtly increased the pace. More abs
Monday, 1/7
Warmed up around the track, ran a hard huntingson, lifted and did some abs.
Sunday, 1/6
Ran from the wilson, doing lacy long way. Kept things pretty chill since tomorrow was the first day of practice.
Saturday, 1/12
Ran a mile on the track followed by doing full arroyo at a nice slow pace. Concentrated on my stride on the way back making sure to take full strides, with high knees... yada yada yada. Stopped without an extra mile on the track since my thighs were hurting a lot from chaffing, ouch! 11 miles total.
Friday, 1/11
Took today especially easy with no speeding up at all. Ran tu madre, felt good, loose, and relaxed after.
Thursday, 1/10
Did a nice long 2 mile warmup, stretched a little, and promptly left to do garfield the long way. We kept things nice and slow all the way to garfield. Once there we let the pace start to creep up on us until anton and I were going a little sub 6,,, maybe 5:40ish for the last mile or so. Finished up and stretched. I think that over the next few weeks I also really need to focus on my stretching, in addition to everything possibly taking a nice even 2 lap cool down after runs that I finish hard. My flexibility seems bad right now.
Wednesday,1/9
Ran to lacy the longway and did a bunch of striders. I still think that anton and satchith don't know how to do striders, they go to fast which is kinda annoying, oh well. Ran back and did an ab workout. At this point in the week my abs are starting to hurt which isn't much of a surprise since I've been working them everyday... Oh well, i need to lose that tummy pack or something. In addition to that I'm gonna shoot for about 55 miles or so this week with a long run on saturday of about 12 miles. Going about 60-65 for the following two weeks will hopefully secure my aerobic fitness and drop a few pounds. But for now I'll have to take the runs a little slower so that I can keep this up day to day right now.
Tuesday, 1/8
It was a crazy tree kinda day. Started easy and very subtly increased the pace. More abs
Monday, 1/7
Warmed up around the track, ran a hard huntingson, lifted and did some abs.
Sunday, 1/6
Ran from the wilson, doing lacy long way. Kept things pretty chill since tomorrow was the first day of practice.
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