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).
6.01.2008
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.
9.24.2007
PreSeason V
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.
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.
9.16.2007
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.
8.22.2007
Feeling Fat
Despite a lack in weight gain, I've spent the last few weeks considering the importance of weight for a middle/long distance runner. How significant are those 10 extra pounds and how strenuous of measures should we take to lose them. Currently I sit at 160 lbs (at most) and have since my freshman year (before which I was 150 at most). Given the effort I'm putting into my running, it seems natural that I put forth a little extra effort in this area of life in order to form myself into a better runner. Thus the general goal is for me to drop weight to where I am consistently below 150 lbs. First and fore most I am giving up alcohol until I achieve this. Secondly I will have to make changes to my diet. While I of course know what a healthy diet is, I'm not quite sure what will help to drop a few more pounds. This is where I need help in knowing what to do (let alone reassurement that any of this is necessary). Let me know what you think.
Thursday, 8/23
Regardless of whether I decide to really try to watch my caloric intake, over the next few weeks I'm going to attempt to log my diet and keep track of how well I am eating. Matt's Food log.
Thursday, 8/23
Regardless of whether I decide to really try to watch my caloric intake, over the next few weeks I'm going to attempt to log my diet and keep track of how well I am eating. Matt's Food log.
8.19.2007
80
Miles: 73
80 Miles this week, 1 tempo workout.
Sunday, 8/19
Ran 10 miles up at the Monrovia dam, transportation courteous of katherine (thanks). Felt tired by the end since I did several miles of hills.
In the evening I did a rather quick 3 with Ian before finishing off with another 3 in San Marino. In case none of you knew, San Marino gets really fucking dark at night.
Monday, 8/20
Ran 9 miles, Lower + Ian loop. Took it kinda slow in preparation of an intended long day tomorrow with about 4-5 miles of tempo.
Tuesday, 8/21
Ran down to the arroyo via the south pas. route for a nice tempo run. I stopped by the baseball diamonds for quick weight loss via my ass then trotted to the start of the Ian loops for the guts and nuts of the run. Without much hesitation i began the workout: 3 laps, hard but not too wearing. I went out for the first few hundred meters relatively conservative, hesitant of the mistake I made of going out too fast last week. I had also made it my plan to have four places to check the watch and monitor my progress: 1) the first bridge 2) the second bridge 3) the casting pond 4) the start/finish. Unfortunately, when I got to the first bridge I nearly stopped the workout altogether when I realized that I hadn't even started my watch. In turn I remembered that to the second bridge is roughly 5 minutes. So I decided to start my watch there and just add on five minutes. When I got back to the start my watch read 4:45 (9:45 for the first lap). By the time I got back to the second bridge I was at 9:10 for the first timed lap. Back to the start my watch read 13:48 (18:48, this is where I stopped last week, too tired to continue). Hauling on I came by the second bridge reading 18:10 (23:10). Lastly I came to the finish reading 22:40 (27:40).
Personally, right now I'm really pleased with this time for 8k-ish. Theres still a lot to factor in: proper shoes, better-warm up, race atmosphere, and taper. While some of which would affect me positively others would affect me negatively. Either way this workout left me feeling strong and confident about this coming season and the training I've done so far.
I finished up running full arroyo for a total of 15 miles for the day.
Wednesday, 8/22
Patrician + NF laps for 12 miles in all. Took it slow at a nice recovery pace, felt good.
Thursday, 8/23
Felt good and well rested in the a.m. after 10 hours of sleep. Decided it was still probably a good idea to just run an easy 7 or 8 today.
Ran Huntingson and followed it up with a few laps to round out to 7 miles.
Friday, 8/24
Ran some with mark at some hills. Maybe four miles if i'm lucky.
Saturday, 8/25
An easy 10
80 Miles this week, 1 tempo workout.
Sunday, 8/19
Ran 10 miles up at the Monrovia dam, transportation courteous of katherine (thanks). Felt tired by the end since I did several miles of hills.
In the evening I did a rather quick 3 with Ian before finishing off with another 3 in San Marino. In case none of you knew, San Marino gets really fucking dark at night.
Monday, 8/20
Ran 9 miles, Lower + Ian loop. Took it kinda slow in preparation of an intended long day tomorrow with about 4-5 miles of tempo.
Tuesday, 8/21
Ran down to the arroyo via the south pas. route for a nice tempo run. I stopped by the baseball diamonds for quick weight loss via my ass then trotted to the start of the Ian loops for the guts and nuts of the run. Without much hesitation i began the workout: 3 laps, hard but not too wearing. I went out for the first few hundred meters relatively conservative, hesitant of the mistake I made of going out too fast last week. I had also made it my plan to have four places to check the watch and monitor my progress: 1) the first bridge 2) the second bridge 3) the casting pond 4) the start/finish. Unfortunately, when I got to the first bridge I nearly stopped the workout altogether when I realized that I hadn't even started my watch. In turn I remembered that to the second bridge is roughly 5 minutes. So I decided to start my watch there and just add on five minutes. When I got back to the start my watch read 4:45 (9:45 for the first lap). By the time I got back to the second bridge I was at 9:10 for the first timed lap. Back to the start my watch read 13:48 (18:48, this is where I stopped last week, too tired to continue). Hauling on I came by the second bridge reading 18:10 (23:10). Lastly I came to the finish reading 22:40 (27:40).
Personally, right now I'm really pleased with this time for 8k-ish. Theres still a lot to factor in: proper shoes, better-warm up, race atmosphere, and taper. While some of which would affect me positively others would affect me negatively. Either way this workout left me feeling strong and confident about this coming season and the training I've done so far.
I finished up running full arroyo for a total of 15 miles for the day.
Wednesday, 8/22
Patrician + NF laps for 12 miles in all. Took it slow at a nice recovery pace, felt good.
Thursday, 8/23
Felt good and well rested in the a.m. after 10 hours of sleep. Decided it was still probably a good idea to just run an easy 7 or 8 today.
Ran Huntingson and followed it up with a few laps to round out to 7 miles.
Friday, 8/24
Ran some with mark at some hills. Maybe four miles if i'm lucky.
Saturday, 8/25
An easy 10
8.17.2007
Lazy Week
Mileage for the week: 50
This week I'm back in pasadena and rollin like a gangsta. The plan over this week is to keep things mostly easy and maybe throw in a tempo run and just get a little rested up before I kick things up a notch next week.
Sunday, 8/12
Biked 40 some miles to Julie's house. Did some talking with Grant and Garrett 'bout some electronic stuff, teaching them to use this toy Julie bought them. Got a ride home.
Monday, 8/13
Ran an easy 9
Tuesday, 8/14
Ran straight down California to the arroyo, very chill. I stretched and started a tempo. Started out too fast, and ended stopping early :( .. Did two laps in about 18:50 ... of course I was counting in my head so this might be a little inaccurate
Wednesday, 8/15
Ran 10 with mark, good distance, bad speed. We probably ran the first 4 at about 6:20 pace or quicker. Once we got a little ways into the arroyo we chilled out until we hit green where things sped up again. I sprinted back at supersonic speeds to shit.
Thursday,8/16
Friday, 8/17
Wend up to Chantry and ran towards the helipad with mark Ian and Garret. We continued on a trail that apparently goes all the way up to wilson. I suppose this might be a good distance run for a nice trying day of pain and self-loathing. We probably did about 7 in all.
Saturday, 8/18
Ran 13 in the morning. I started off a little dehydrated and all around tired since I hadn't slept too well. I essentially stumbled through most of these miles. I stopped twice to drink massive amounts of water. And still finished the run at 150 pounds (about 8 pounds under normal). I might throw in a few quick miles in the evening
Finished off with a few more miles then a hard one on the track (5:15).
This week I'm back in pasadena and rollin like a gangsta. The plan over this week is to keep things mostly easy and maybe throw in a tempo run and just get a little rested up before I kick things up a notch next week.
Sunday, 8/12
Biked 40 some miles to Julie's house. Did some talking with Grant and Garrett 'bout some electronic stuff, teaching them to use this toy Julie bought them. Got a ride home.
Monday, 8/13
Ran an easy 9
Tuesday, 8/14
Ran straight down California to the arroyo, very chill. I stretched and started a tempo. Started out too fast, and ended stopping early :( .. Did two laps in about 18:50 ... of course I was counting in my head so this might be a little inaccurate
Wednesday, 8/15
Ran 10 with mark, good distance, bad speed. We probably ran the first 4 at about 6:20 pace or quicker. Once we got a little ways into the arroyo we chilled out until we hit green where things sped up again. I sprinted back at supersonic speeds to shit.
Thursday,8/16
Friday, 8/17
Wend up to Chantry and ran towards the helipad with mark Ian and Garret. We continued on a trail that apparently goes all the way up to wilson. I suppose this might be a good distance run for a nice trying day of pain and self-loathing. We probably did about 7 in all.
Saturday, 8/18
Ran 13 in the morning. I started off a little dehydrated and all around tired since I hadn't slept too well. I essentially stumbled through most of these miles. I stopped twice to drink massive amounts of water. And still finished the run at 150 pounds (about 8 pounds under normal). I might throw in a few quick miles in the evening
Finished off with a few more miles then a hard one on the track (5:15).
8.06.2007
Home Turf II
Total miles: 66
This week I plan to up the miles a little more and up the intensity a tiny bit. This is a big jump for either one though, just small increases in both, especially since I feel my intensity is a little lacking lately.
Sunday, 8/5
Today I was up in Sonora, Ca, fishing with Ma and Pa Kiesz (my parents). Too bad there was nothing over four or five inches in the lake.... I must have caught nearly 10 or 11 guppies though... and this was without even trying.... The damn things were annoyingly biting as quick as I could bait the line and cast it in the water... Following their stupidity to repeatedly bite the hook, I would try to get them off as quickly as possible and send them back in the water before Ma could get a picture... Got home late and tired, didn't run...
Monday, 8/6
Got up and did a crossword for a few with Pa. Ran 2 miles all on my own... then 10 more with Jeff Merrill... We went slow at first then worked into a tempo... After a while of this we had to run on some railroad tracks over a bridge, so we slowed down for a mile or so.... At one point I said "train" and Jeff said "where".... yeah, those UMich guys are kinda dumb... oh well... After geting past the tracks we worked back into a tempo of about 6 minute pace and bounced around there for about 3 miles then broke into about 5:20 ish pace for the last mile.
In the evening I went out and did an easy 3 and finished the last mile with a few fartleks as I followed my Ma and Pa on their bikes.
Tuesday, 8/7
Ran 8 miles late in the evening. The run hurt because I had to shit.
Wednesday, 8/8
Ran 14.5 miles in the morning. My shins started to hurt a little at some point and my quads were coming and going as far as pain goes. The pace was rather steady at 6:50ish.
Dead things I saw in this run: 2 skunks, 3 'possums, 1 dog (or maybe a coyote)....
In the evening I took another short run. I ran to the H.S. and did some striders. Then coming home some punks (damn kids) called me a faggot and told me to get some new running shorts.... I tried to catch up an punch him in the face but he was in one of those new fangle horse-less carriages. About 200m later some jack-ass had his car parked through the driveway, blocking the sidewalk and into the street. This really pissed me off because of the safety issue it poses to both runners and cyclists along with pedestrians and little kids who have to go into the busy street to get around this car... So in the high testosterone angry state I was already in I slapped the car really hard so that the owner inside the house would hear and stop being such a son of a bitch. A 1/4 mile later I was at the last stoplight before my house when some broad completely eye fucked me, giving me the double glance with a long second look at a stop light. I ran past the light and in front of the school nearby where it was some back-to-school night shit with all the parents coming to see what their kids aren't going to learn this year. Coming past the school theres some young punk, about 25, with his wife who he probably knocked up 7 years ago to have a shotgun wedding, walking towards me. I move to one side to give them some space but that fucking son of a bitch in his sun glasses and black hat doesn't move. He eyes me like he's a real tough mother fucker, and by now I'm not really all that happy. So I just stand my ground and as I run past him I push my elbow a little wider to give him a nice sweaty side of Matt Kiesz. This run was about 4 miles to wrap up 18.5 mile day.
Thursday, 8/8
Ran my old long run (8.5 miles)... it felt depressingly short, but easy.
Friday, 8/9
My long awaited return to SoCal was today. The air looks like gray shit and the humidity is high. I didn't run.
Saturday, 8/10
Got up, ran 9. I'm beginning to feel tired and like this training is taking a toll on me. I'll probably do another medium run later this evening of about the same distance. Its a good thing next week is an easy week
Did 7 more in the evening and threw in a few crazy fartleks of about 5:30-6:00 pace for about 1 mile each. Felt dandy, and was pleasantly surprised since I had been so tired earlier.
This week I plan to up the miles a little more and up the intensity a tiny bit. This is a big jump for either one though, just small increases in both, especially since I feel my intensity is a little lacking lately.
Sunday, 8/5
Today I was up in Sonora, Ca, fishing with Ma and Pa Kiesz (my parents). Too bad there was nothing over four or five inches in the lake.... I must have caught nearly 10 or 11 guppies though... and this was without even trying.... The damn things were annoyingly biting as quick as I could bait the line and cast it in the water... Following their stupidity to repeatedly bite the hook, I would try to get them off as quickly as possible and send them back in the water before Ma could get a picture... Got home late and tired, didn't run...
Monday, 8/6
Got up and did a crossword for a few with Pa. Ran 2 miles all on my own... then 10 more with Jeff Merrill... We went slow at first then worked into a tempo... After a while of this we had to run on some railroad tracks over a bridge, so we slowed down for a mile or so.... At one point I said "train" and Jeff said "where".... yeah, those UMich guys are kinda dumb... oh well... After geting past the tracks we worked back into a tempo of about 6 minute pace and bounced around there for about 3 miles then broke into about 5:20 ish pace for the last mile.
In the evening I went out and did an easy 3 and finished the last mile with a few fartleks as I followed my Ma and Pa on their bikes.
Tuesday, 8/7
Ran 8 miles late in the evening. The run hurt because I had to shit.
Wednesday, 8/8
Ran 14.5 miles in the morning. My shins started to hurt a little at some point and my quads were coming and going as far as pain goes. The pace was rather steady at 6:50ish.
Dead things I saw in this run: 2 skunks, 3 'possums, 1 dog (or maybe a coyote)....
In the evening I took another short run. I ran to the H.S. and did some striders. Then coming home some punks (damn kids) called me a faggot and told me to get some new running shorts.... I tried to catch up an punch him in the face but he was in one of those new fangle horse-less carriages. About 200m later some jack-ass had his car parked through the driveway, blocking the sidewalk and into the street. This really pissed me off because of the safety issue it poses to both runners and cyclists along with pedestrians and little kids who have to go into the busy street to get around this car... So in the high testosterone angry state I was already in I slapped the car really hard so that the owner inside the house would hear and stop being such a son of a bitch. A 1/4 mile later I was at the last stoplight before my house when some broad completely eye fucked me, giving me the double glance with a long second look at a stop light. I ran past the light and in front of the school nearby where it was some back-to-school night shit with all the parents coming to see what their kids aren't going to learn this year. Coming past the school theres some young punk, about 25, with his wife who he probably knocked up 7 years ago to have a shotgun wedding, walking towards me. I move to one side to give them some space but that fucking son of a bitch in his sun glasses and black hat doesn't move. He eyes me like he's a real tough mother fucker, and by now I'm not really all that happy. So I just stand my ground and as I run past him I push my elbow a little wider to give him a nice sweaty side of Matt Kiesz. This run was about 4 miles to wrap up 18.5 mile day.
Thursday, 8/8
Ran my old long run (8.5 miles)... it felt depressingly short, but easy.
Friday, 8/9
My long awaited return to SoCal was today. The air looks like gray shit and the humidity is high. I didn't run.
Saturday, 8/10
Got up, ran 9. I'm beginning to feel tired and like this training is taking a toll on me. I'll probably do another medium run later this evening of about the same distance. Its a good thing next week is an easy week
Did 7 more in the evening and threw in a few crazy fartleks of about 5:30-6:00 pace for about 1 mile each. Felt dandy, and was pleasantly surprised since I had been so tired earlier.
7.30.2007
Home Turf
Total miles: 68.25
This week I'm taking a much needed break from L.A. and hitting my home turf again. Its hot here, but I'm well rested and not hurting in my legs at all now. My back still hurts a little, but that usually goes away after 1 mile. All in all, I'm going to try and have a steady week and do about 70 miles. Wish me luck
Sunday, 7/29
Was tired after a long journey home. Tested out the back and did 5 miles. Things went fine, I'll go for about 10 tomorrow and work from there.
Monday, 7/30
Got up at 11 and immediately left for a run. I ran out towards the country and ran along a canal for a while, then I did a loop out to the far side of town. I think I got honked at once during this whole run. oh well... i was quite tired when i got home and realized my run was only 9 miles...
On a lighter note I realized I was completely back in hick-town Lodi while driving down one of the main roads in town in my dad's pickup truck, listening to country music, following a slow moving tractor.
Tuesday, 7/31
Woke up at the crack of dawn after a long day of catching up with a good friend and boozing it up a little. Headed out towards the country and ran all the way out to I-5. Stopped there and talked to some cows, stole some grapes off a vine for a light meal and came back. This really was a very randy run. At times I felt like crap in my stomach and went a little slower, other times I sped up a little (but not too much). Towards the end of the run I lurched over and nearly ralphed (likely a combo of last night and the early run). Oh, did I forget to mention, I saw two dead hawks, four dead blue jays, and about six dead opposums. Seriously, counting road kill is something to do while running out there (here, in hickville).
12.5ish in all... maybe I'll tack in 5 in the evening.
After a long afternoon of fishing (a sport which I feel is very unlikely for me to hurt myself in) I headed out for a few extra miles. Much to my humor I quickly realized that the temperature was near 100. Ouchie WaWA!. I went rather slow with a few little fartleks here and there in place of strides afterwards. Did 5.75 miles in all. Thats 18.25 for the day!
Wednesday, 8/1
Wow, I actually had a dream about Will Leer's damn Seal.... Continuing on... I got up (early again) to run with an old pal, Jeff Merrill. I ran to his house (2 miles away) and headed out on a 10 miler with him. A few miles into it I had to tail off though. I was feeling very tight and sore from yesterday (big surprise), so I decided that instead of doing like I did 2 weeks ago and having a really good start of the week and a shitty end I would call it a day after 6 miles. Hopefully this will pay off and tomorrow I can do about 10 or 12 in the morning.
Thursday, 8/2
Got angry at the world and decided to run until I felt better. 14 miles later I didn't feel better, but was at least to tired to care anymore. It was 86 out which I guess isn't all that bad, but I did see a bird spontaneously combust... you decide how bad it is i guess.
Spent the some time later in the day chilling with Jeff Merrill and went to fleet feet with him. Also chilled at the local farmer market where
I discovered the joy of pluots...
These things are seriously so freiekn good. They represent the perfect orgasmic cross between an apricot and a plum. After that I had dinner with Jeff and his family at a downtown mexican restaurant. Gotta love mexican food! Then I went home to hang with some other fools and have some good old fashioned chilling for the day.
Friday, 8/3
Ran 8 miles in the heat (95ish) having a few short fartleks here and there... overall this was an easy run though... I felt fine, might tack on a few miles in the evening if I have time.
Saturday, 8/4
Did 8 miles in the morning. Felt good, probably pulled about 6:30's or so once I was moving... stopped to shit.
This week I'm taking a much needed break from L.A. and hitting my home turf again. Its hot here, but I'm well rested and not hurting in my legs at all now. My back still hurts a little, but that usually goes away after 1 mile. All in all, I'm going to try and have a steady week and do about 70 miles. Wish me luck
Sunday, 7/29
Was tired after a long journey home. Tested out the back and did 5 miles. Things went fine, I'll go for about 10 tomorrow and work from there.
Monday, 7/30
Got up at 11 and immediately left for a run. I ran out towards the country and ran along a canal for a while, then I did a loop out to the far side of town. I think I got honked at once during this whole run. oh well... i was quite tired when i got home and realized my run was only 9 miles...
On a lighter note I realized I was completely back in hick-town Lodi while driving down one of the main roads in town in my dad's pickup truck, listening to country music, following a slow moving tractor.
Tuesday, 7/31
Woke up at the crack of dawn after a long day of catching up with a good friend and boozing it up a little. Headed out towards the country and ran all the way out to I-5. Stopped there and talked to some cows, stole some grapes off a vine for a light meal and came back. This really was a very randy run. At times I felt like crap in my stomach and went a little slower, other times I sped up a little (but not too much). Towards the end of the run I lurched over and nearly ralphed (likely a combo of last night and the early run). Oh, did I forget to mention, I saw two dead hawks, four dead blue jays, and about six dead opposums. Seriously, counting road kill is something to do while running out there (here, in hickville).
12.5ish in all... maybe I'll tack in 5 in the evening.
After a long afternoon of fishing (a sport which I feel is very unlikely for me to hurt myself in) I headed out for a few extra miles. Much to my humor I quickly realized that the temperature was near 100. Ouchie WaWA!. I went rather slow with a few little fartleks here and there in place of strides afterwards. Did 5.75 miles in all. Thats 18.25 for the day!
Wednesday, 8/1
Wow, I actually had a dream about Will Leer's damn Seal.... Continuing on... I got up (early again) to run with an old pal, Jeff Merrill. I ran to his house (2 miles away) and headed out on a 10 miler with him. A few miles into it I had to tail off though. I was feeling very tight and sore from yesterday (big surprise), so I decided that instead of doing like I did 2 weeks ago and having a really good start of the week and a shitty end I would call it a day after 6 miles. Hopefully this will pay off and tomorrow I can do about 10 or 12 in the morning.
Thursday, 8/2
Got angry at the world and decided to run until I felt better. 14 miles later I didn't feel better, but was at least to tired to care anymore. It was 86 out which I guess isn't all that bad, but I did see a bird spontaneously combust... you decide how bad it is i guess.
Spent the some time later in the day chilling with Jeff Merrill and went to fleet feet with him. Also chilled at the local farmer market where
I discovered the joy of pluots...These things are seriously so freiekn good. They represent the perfect orgasmic cross between an apricot and a plum. After that I had dinner with Jeff and his family at a downtown mexican restaurant. Gotta love mexican food! Then I went home to hang with some other fools and have some good old fashioned chilling for the day.
Friday, 8/3
Ran 8 miles in the heat (95ish) having a few short fartleks here and there... overall this was an easy run though... I felt fine, might tack on a few miles in the evening if I have time.
Saturday, 8/4
Did 8 miles in the morning. Felt good, probably pulled about 6:30's or so once I was moving... stopped to shit.
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