10/26- 6miles easy
10/27- 1X1600 4X800 on track. Mileage for workout:7
1600= 5:03
800's-2:30, 2:30, 2:24, 2:19
Solid workout, felt as good as I ever have all season. It was effortless running the mile and the first 3 800's. Good sign.
10/28- 10 easy at the park
10/29- 10miles easy around town.
10/30- 6 miles running around the conference course at A&M Corpus Christi's West Guth Park.
10/31 CONFERENCE MEET
26:26- only placed 42nd! After i placed 18th last year with a 26:16.
While the time is what I wasnt that bad, the place was awful. I nor did our team place well. We got 8th out of 12 teams. We all ran decent, but not good enough. We got our asses handed to us. Ya 26's used to be good in the conference, but not anymore. We yet again like track, have to go back to the drawing board and make some adjustments. I'm dissapointed, but i shouldnt be because we did what we could. We worked so hard to do well though. How are we suppose to beat them when they keep getting better too?
9miles for day.
11/1 OFF 48 miles for week
Friday, November 6, 2009
Monday, October 26, 2009
10/19-10/25 recovery week
I think updateing this weekly is going to be a lot easier for me, so I'm going to try it for a while.
10/19-off
10/20- 7 easy at the state park. I ran super slow 7:14 pace because i couldn't see a thing that early in the morning.
10/21-Tempo+ some extra- Today coach wanted us to have a quality workout but did not want to kill us. So he gave us the option of a light tempo run or a few mile repeats at threshold. I was the only one who elected to run the tempo, because everyone else was running the mile repeats and i did want to run with anyone.
So I left the track and ran our 4 mile tempo loop. I missed the first mile but I was 11:08 at 2 miles( the hilly part) 16:32 at 3miles and 21:47 at the end. It was super easy too. I got through it really easy. When I got back i asked Jesse if i could run a couple of 800's to get a little bit more work in.
So i did. I ran the first one in 2:21 and felt ok. As soon as i started taking some rest though, Jesse asks me what i think i can run for an all out 800 right then. I smiled and started thinking about it, I havent ran an all out 800 since high school so this would be intresting. Judgeing by how i felt I said 2:10( my pr is 2:03). He said to give it a go and I did.
Wouldn't you know it, I ran 2:10.49 haha. Good workout, i was very pleased. 8 miles for day.
10/22- 8 miles easy- Today we had practice at the state park, but it had been raining a lot so I was not going to run in there. As soon as I started running back home from the park, the rain started dumping all over us. Most people did not run, but I had already started so I ran back. I was drenched. I probably ran somewhere around 6:30-6:35 pace.
10/23- 6miles easy. I accidently ran 6:31 pace, i tried to run 6:45's but I was feeling so good my body just made me run that fast so i did.
10/24- MASTER BLASTER!!- The master blaster consist of 32 400's at basically a 3k race pace with 45-50 sec of rest between each. This seems impossible, but after you get through the first dozen, your body gets in a grove and you stay comfortably in it until you have like 8 to go. It gets hard after that, especially because normally people pick it up here.
I ran all of the first 22 in 70-71 and all of the last 10 65-69.
This workout is suppose to help us peak at confrence. Last year it seemed to work, I had a great race at confrence last year. I want to perform even better this year so hopefully this is what i needed. 10 miles for day.
10/25- 8miles easy in garden oaks neighborhood in houston. I felt really good considering I ran 32-400's the day before. I ran 6:36 pace with ease.
47 miles for the week
10/19-off
10/20- 7 easy at the state park. I ran super slow 7:14 pace because i couldn't see a thing that early in the morning.
10/21-Tempo+ some extra- Today coach wanted us to have a quality workout but did not want to kill us. So he gave us the option of a light tempo run or a few mile repeats at threshold. I was the only one who elected to run the tempo, because everyone else was running the mile repeats and i did want to run with anyone.
So I left the track and ran our 4 mile tempo loop. I missed the first mile but I was 11:08 at 2 miles( the hilly part) 16:32 at 3miles and 21:47 at the end. It was super easy too. I got through it really easy. When I got back i asked Jesse if i could run a couple of 800's to get a little bit more work in.
So i did. I ran the first one in 2:21 and felt ok. As soon as i started taking some rest though, Jesse asks me what i think i can run for an all out 800 right then. I smiled and started thinking about it, I havent ran an all out 800 since high school so this would be intresting. Judgeing by how i felt I said 2:10( my pr is 2:03). He said to give it a go and I did.
Wouldn't you know it, I ran 2:10.49 haha. Good workout, i was very pleased. 8 miles for day.
10/22- 8 miles easy- Today we had practice at the state park, but it had been raining a lot so I was not going to run in there. As soon as I started running back home from the park, the rain started dumping all over us. Most people did not run, but I had already started so I ran back. I was drenched. I probably ran somewhere around 6:30-6:35 pace.
10/23- 6miles easy. I accidently ran 6:31 pace, i tried to run 6:45's but I was feeling so good my body just made me run that fast so i did.
10/24- MASTER BLASTER!!- The master blaster consist of 32 400's at basically a 3k race pace with 45-50 sec of rest between each. This seems impossible, but after you get through the first dozen, your body gets in a grove and you stay comfortably in it until you have like 8 to go. It gets hard after that, especially because normally people pick it up here.
I ran all of the first 22 in 70-71 and all of the last 10 65-69.
This workout is suppose to help us peak at confrence. Last year it seemed to work, I had a great race at confrence last year. I want to perform even better this year so hopefully this is what i needed. 10 miles for day.
10/25- 8miles easy in garden oaks neighborhood in houston. I felt really good considering I ran 32-400's the day before. I ran 6:36 pace with ease.
47 miles for the week
Sunday, October 18, 2009
10/10-10/18
I haveent kept up with this really well this week so I'm going to summarize it.
10/10 we did a 4 mile tempo on the track with a timed mile afterwards. This was probably my best workout of the year thus far. I ran 20:55 for the tempo and felt great. (5:11, 5:15, 5:17, 5:12) then I came back and ran a pretty decent mile in 4:49 (7 seconds better than last time). I felt like this workout was a good indicator of possible improvement in my training. We will see though, we are running it again in a couple weeks.
10/11-12 miles moderate at the state park. I ran 6:38 pace for 12 miles in the park, which isnt too bad. It was a somewhat moderate pace. Caps off a 73 mile week.
10/12- 6 miles easy. I ran 6:32 pace and felt really good.
10/13- Morning: 4X1000m 1X1600, and 3X800m on the track because the intermural fields were soaked.
I ran the 3:10, 3:05, 3:03, 3:04 for the 1000m.
4:56 for the 1600m and 2:26, 2:28, 2:24 for the 800's. We got 3 mintues of rest between the 1000's and 1600 and 2min rest between 800's.
This workout did not feel as good as saturday (the 10th) but I ran pretty good so I'm happy. Not going to always feel good.
Afternoon: 3.5 miles easy on tredmill
10/14-10.5 mile run at home in houston. It was super humid and disgusting outside so I ran really easy. 6:51 pace
10/15-Morning: We met and did some quick 300's on the track to get a little speed work in. I did 10X300 with 50sec rest. I ran them all about 49-52, but some of the guys on the team like Pat and Julius were kicking my ass running 47-48 at the same effort I was running 49-50. I hoped I was fatigued for the race Saturday.
10/16- 6 miles easy at the course for our home cross-country meet at Kate Barr Ross park.
10/17- Today we had our home meet. I had yet another sub-par performance. I didn't run awful, but I should have done better. Patrick and a Julius should never beat me, but it happened. I ran 20:55 for our 6300m course and got 17th. I got 10th out here last year when the race was more competitive so that kind of pisses me off too.
On a good note though, our team ran well. We got 3rd in a field of 9-10 teams. Things seem to be coming along well in that aspect of things.
I don't know why I ran the way I did. I was clam and mentally well prepared, I had a great week of training, but when I got on the course I couldn't make myself push it was so fustrating! I cross the finish line and all i could think was "Damn it, I could have ran 20sec faster." I would have been 7th or 8th had I done so. I gotta get it together before conference. This can't happen there, no can i pass out haha......
10/18- today I ran 13miles on my own. I ran from my place (the Loft) to Kate Barr Ross park where we had the meet, ran 3 loops in it, and ran back home. I had a chip on my shoulder from the day before, so I decided at the end of the run to burn off a little steam. I ran 6:20, 6:05, then at the peak of my temper tantrum ran a 5:45 last mile over so pretty intense hills over by the graveyard in town. It felt good to do that. I was much more relaxed and clam when I finished. This capped off another 73 mile week for me
10/10 we did a 4 mile tempo on the track with a timed mile afterwards. This was probably my best workout of the year thus far. I ran 20:55 for the tempo and felt great. (5:11, 5:15, 5:17, 5:12) then I came back and ran a pretty decent mile in 4:49 (7 seconds better than last time). I felt like this workout was a good indicator of possible improvement in my training. We will see though, we are running it again in a couple weeks.
10/11-12 miles moderate at the state park. I ran 6:38 pace for 12 miles in the park, which isnt too bad. It was a somewhat moderate pace. Caps off a 73 mile week.
10/12- 6 miles easy. I ran 6:32 pace and felt really good.
10/13- Morning: 4X1000m 1X1600, and 3X800m on the track because the intermural fields were soaked.
I ran the 3:10, 3:05, 3:03, 3:04 for the 1000m.
4:56 for the 1600m and 2:26, 2:28, 2:24 for the 800's. We got 3 mintues of rest between the 1000's and 1600 and 2min rest between 800's.
This workout did not feel as good as saturday (the 10th) but I ran pretty good so I'm happy. Not going to always feel good.
Afternoon: 3.5 miles easy on tredmill
10/14-10.5 mile run at home in houston. It was super humid and disgusting outside so I ran really easy. 6:51 pace
10/15-Morning: We met and did some quick 300's on the track to get a little speed work in. I did 10X300 with 50sec rest. I ran them all about 49-52, but some of the guys on the team like Pat and Julius were kicking my ass running 47-48 at the same effort I was running 49-50. I hoped I was fatigued for the race Saturday.
10/16- 6 miles easy at the course for our home cross-country meet at Kate Barr Ross park.
10/17- Today we had our home meet. I had yet another sub-par performance. I didn't run awful, but I should have done better. Patrick and a Julius should never beat me, but it happened. I ran 20:55 for our 6300m course and got 17th. I got 10th out here last year when the race was more competitive so that kind of pisses me off too.
On a good note though, our team ran well. We got 3rd in a field of 9-10 teams. Things seem to be coming along well in that aspect of things.
I don't know why I ran the way I did. I was clam and mentally well prepared, I had a great week of training, but when I got on the course I couldn't make myself push it was so fustrating! I cross the finish line and all i could think was "Damn it, I could have ran 20sec faster." I would have been 7th or 8th had I done so. I gotta get it together before conference. This can't happen there, no can i pass out haha......
10/18- today I ran 13miles on my own. I ran from my place (the Loft) to Kate Barr Ross park where we had the meet, ran 3 loops in it, and ran back home. I had a chip on my shoulder from the day before, so I decided at the end of the run to burn off a little steam. I ran 6:20, 6:05, then at the peak of my temper tantrum ran a 5:45 last mile over so pretty intense hills over by the graveyard in town. It felt good to do that. I was much more relaxed and clam when I finished. This capped off another 73 mile week for me
Saturday, October 10, 2009
10/9 HBU meet canceled
The rain we have been having off and on all week came on strong today as norther winds blew in making the weather cool. The HBU has been post-ponded till tomorrow but we are not going. We are going to have a workout in the morning.
So in the mean time we did a easy 2.5 mile shake out in the morning. Then in the evening I ran 8 miles easy. I got into it well. I ran 6:42, 6:36, 6:29, 6:12 for the last 4 miles. Again enforcing my opinion that I have not ran my easy runs fast enough. Ended up with a 6:43 pace which is a good easy pace.
So in the mean time we did a easy 2.5 mile shake out in the morning. Then in the evening I ran 8 miles easy. I got into it well. I ran 6:42, 6:36, 6:29, 6:12 for the last 4 miles. Again enforcing my opinion that I have not ran my easy runs fast enough. Ended up with a 6:43 pace which is a good easy pace.
10/8 tempo/easy
Today we met at the state park and ran 4 miles out on the feeder road at a quality effort and ran the 4 miles back at an easy effort. I ran 23:03 for the 4 on the extremely hilly course. There really wasn't much too this workout, but it was a nice way to get the legs turned over for the race at HBU tomorrow.
10/7 12mile ball-breaker
Today I did 12miles on the "ball-breaker". Which is a hilly course that goes through Huntsville. All the way to the end, nothing but hills. I ran a 6:47 pace, did not feel as easy as it should, but when you run that many hills, it's to be expected.
I ran this course because I just feel like I'm not challenging myself enough on my easy runs. I havent gotten any better in two years now so I'm trying anything to get better.
I ran this course because I just feel like I'm not challenging myself enough on my easy runs. I havent gotten any better in two years now so I'm trying anything to get better.
10/6 mile repeats
Today we met at the intermurals fileds to do 4X1600m and 2X800m. 3minutes between miles and 2 minutes betweens 800's for rest.
Jesse told us to negative split every single one or else we would have to stop. So I did 5:38, 5:31, 5:27, 5:24, 2:40, 2:35.
Decent considering the field was muddy yet again.
Jesse told us to negative split every single one or else we would have to stop. So I did 5:38, 5:31, 5:27, 5:24, 2:40, 2:35.
Decent considering the field was muddy yet again.
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