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.
10/5/09 easy run
today i just ran 5miles easy on the in-field of Bowers stadium. I ended up doing it bear-foot on the grass to strengthen my feet. I ended up running 6:29 pace (32:29). Not a bad little run.
10/4 Fartlek
Today we drove out to the national forest for practice. We has 5X 4min on/3min off. It was a solid workout considering how muddy it was. I was going about 1200m/ 4 min. I hope we get a chance to do this workout again and see if I cannot run further in those 4 min.
This caps a 68 mile week for me.
This caps a 68 mile week for me.
10/3 12miles moderate
Today I did 12 miles moderate at home in houston in the garden oaks neighborhood. I ran very well, averaging 6:10 per mile. It felt good, I felt strong.
Friday, October 2, 2009
10/2 easy run
Today we had practice at the park, and instead of running in the park, i ran home haha. I took 75 into town and ran a little bit intown to make 9miles. i was running great too, 6:41 pace. the weather was quite pleasant as well.
10/1 Tempo
Today's workout was a 6-8 mile tempo run, 8 if you ran a good 6 and felt good.
I didn't feel good at all. I ran decent though. i went 32:42 for 6 (5:27/mile).
I was hoping for around 32:00-32:15, but i'll get that next time I'm sure.
I went 5:27, 5:26, 5:25, 5:23, 5:30, 5:27...I was hurting really bad the last 2. Every run is not going to feel good though so I have to take it with a grain of salt.
I didn't feel good at all. I ran decent though. i went 32:42 for 6 (5:27/mile).
I was hoping for around 32:00-32:15, but i'll get that next time I'm sure.
I went 5:27, 5:26, 5:25, 5:23, 5:30, 5:27...I was hurting really bad the last 2. Every run is not going to feel good though so I have to take it with a grain of salt.
9/30 easy ten
We had practice at the state park this morning and i ran ten miles at like 6:53 pace which is pretty solid for in the park. I ran the ten mile loop backwards.
Tuesday, September 29, 2009
9/29 VO2 workout #2
Today we had 2X1200 2X1600 and 3X800 between again on the intermural fields with 3 minutes rest between 1200&1600 and 2mintues rest between 800's.
I felt good until I got to the 800's and I was running faster than I did last week so I was pleased.
I split 3:56, 3:53, 5:15, 5:14, 2:33, 2:35, 2:31= 26 minutes of good work
Think I'm kind of starting to get back to the shape i was in last year. Maybe passing out after that race was what I needed haha.
I felt good until I got to the 800's and I was running faster than I did last week so I was pleased.
I split 3:56, 3:53, 5:15, 5:14, 2:33, 2:35, 2:31= 26 minutes of good work
Think I'm kind of starting to get back to the shape i was in last year. Maybe passing out after that race was what I needed haha.
9/28 6miles easy
Today we did some plyometeric exercises then I went and ran three miles out and back out southwood road. I just ran easy, about 6:40 effort.
9/27
Today we had practice at the state park. 6-10 miles moderate effort.
Off course I ran 10. 5 out and back on the feeder road.
I controlled my first 5 well in 32:03 (6:24 pace)
On the way back it was really hilly so I wanted to push hard. And that's what I did; 6:07, 6:05, 6:03, 5:58, 5:54 for 30:11 (6:02) the last 5 miles
1:02:14 for 6:13 pace, not bad.
45 miles for the week
Off course I ran 10. 5 out and back on the feeder road.
I controlled my first 5 well in 32:03 (6:24 pace)
On the way back it was really hilly so I wanted to push hard. And that's what I did; 6:07, 6:05, 6:03, 5:58, 5:54 for 30:11 (6:02) the last 5 miles
1:02:14 for 6:13 pace, not bad.
45 miles for the week
9/25 Islander Splash
Today we got up and did a 4mile easy shake out before we left for Corpus Christi for the Islander splash Invitational. This meet is on our confrence course so we went to this meet to see what the course was like.
Our game plan was to go out 5:20 or a little faster and to move up in the race. We wanted to feel good at 2 miles and then pass people those last three miles.
I came through the mile 5:13, a great first mile, nice and easy. The second mile was extremely hilly and it was 5:25 and I felt good still. Once I started the second loop around those two miles though, I started feeling it and by 3.5 miles I was running on fumes. However, I was doing a hell of a job passing runners.
With 250m to go, we went around a tree to head for the finish line and my memory went blank. I had lost conscience. In the shoot after it was over, I regained conscience for a second and realized i needed assistance to stand up. As soon as people helped me up i passed back out.
I woke up in a chair with trainers and runners all around me.
I could not stand up, I tried 4 times before I finally did and started walking. I sat back down in the chair to drink gatorade, but I ended up throwing it up 4-5 times in that chair. I felt like I was drunk because i was saying a lot of weird things and asking the same questions over and over such as "What place did I get?" "What was my time?" "Did I finish?"
One thing I was completely in control of that I did was I shouted across the field to my teammates to come over to me. "Sam Houston!!!" with my arm waving to come over.
Over they came and I began crying. I told them that I pushed myself to this point for them because I loved them and this sport more than anything. I also said that we would win confrence before we graduate, while thatd be though, I think they were taking what I was saying to heart. I think it motivated them to a certain degree, I hope it did, that was the whole purpose. I spilled my heart and emotions to them.
I finished 16th/78 runners and with a 5mile time of 27:06. I'm not real happy with it but considering how dehydrated and tired I was, I'll take it. Got to try for low 26's for confrence in order to do well. Top 20 or better.
11 miles for day
Our game plan was to go out 5:20 or a little faster and to move up in the race. We wanted to feel good at 2 miles and then pass people those last three miles.
I came through the mile 5:13, a great first mile, nice and easy. The second mile was extremely hilly and it was 5:25 and I felt good still. Once I started the second loop around those two miles though, I started feeling it and by 3.5 miles I was running on fumes. However, I was doing a hell of a job passing runners.
With 250m to go, we went around a tree to head for the finish line and my memory went blank. I had lost conscience. In the shoot after it was over, I regained conscience for a second and realized i needed assistance to stand up. As soon as people helped me up i passed back out.
I woke up in a chair with trainers and runners all around me.
I could not stand up, I tried 4 times before I finally did and started walking. I sat back down in the chair to drink gatorade, but I ended up throwing it up 4-5 times in that chair. I felt like I was drunk because i was saying a lot of weird things and asking the same questions over and over such as "What place did I get?" "What was my time?" "Did I finish?"
One thing I was completely in control of that I did was I shouted across the field to my teammates to come over to me. "Sam Houston!!!" with my arm waving to come over.
Over they came and I began crying. I told them that I pushed myself to this point for them because I loved them and this sport more than anything. I also said that we would win confrence before we graduate, while thatd be though, I think they were taking what I was saying to heart. I think it motivated them to a certain degree, I hope it did, that was the whole purpose. I spilled my heart and emotions to them.
I finished 16th/78 runners and with a 5mile time of 27:06. I'm not real happy with it but considering how dehydrated and tired I was, I'll take it. Got to try for low 26's for confrence in order to do well. Top 20 or better.
11 miles for day
Friday, September 25, 2009
9/24 6 easy
We had afternoon practice at the state park. Travis and i ran 3 miles out and back at 6:52 pace, which is good for the park. It felt good, just in time for our second meet.
9/23 The first VO2 Workout
Today we had our first VO2 max workout out: 2X1200m, 2X1600m, and 3X800m. I ran pretty well for most the workout. I went 3:59, 3:57, 5:26, 5:23, 2:37, 2:40, 2:37. Keep in mind we did these on our intermural fields and it was quite wet running on them, not to mention one always runs a little slower on these fields.
The mileage totaled 8. Hopefully these times will get faster as we adapt to running on these fields.
The mileage totaled 8. Hopefully these times will get faster as we adapt to running on these fields.
9/22 10 miles easy
We were suppose to have a workout this morning, but it was storming so coach told us to run some mileage on our own today. So I ran 5 miles out and back on a country road off FM 2821.
I felt like crap for about 3 miles, my legs were dead. As I got further into the run, I started to feel better. I ended up running 1:08:00 for the run so it turned out to be a solid run.
I felt like crap for about 3 miles, my legs were dead. As I got further into the run, I started to feel better. I ended up running 1:08:00 for the run so it turned out to be a solid run.
9/21 OFF
Today all we did was some cross-traing. I did the eliptical 15 minutes and walked 15 minutes. It was easy and it felt good.
Tuesday, September 22, 2009
9/20 10miles moderate
Today Clint and I drove out to the state park and ran on the feeder road of I-45 towards New Waverly. There is never any cars on this feeder and if there are you can see and hear them way before they get there.
We did 5miles out and back. It was after-dark outside so we could not see that good. Our first mile was awful, 7:19. I knew we needed to work our way down and that we did. We went 6:58, 6:51, 6:48, 6:40, turned around 6:31, 6:22, 6:27, 6:16, 6:03. It turned out to be a decent moderate run after all. Good way to cap off the 80 mile week.
We did 5miles out and back. It was after-dark outside so we could not see that good. Our first mile was awful, 7:19. I knew we needed to work our way down and that we did. We went 6:58, 6:51, 6:48, 6:40, turned around 6:31, 6:22, 6:27, 6:16, 6:03. It turned out to be a decent moderate run after all. Good way to cap off the 80 mile week.
Monday, September 21, 2009
9/19
Today Travis, Clint and I did a 15 mile LR in Houston. We had just driven back from Weimar (where they are from) and we were coming in to Houston to see my parents and get a good few meals in.
We did a route I used to do when i lived in houston that starts at memorial park, goes down memorial drive to Allan parkway, then back down memorial drive to memorial park again and you finish there after a lap and a half around the park. Memorial is a three mile loop and Allan parkway is 4.5.
I felt like crap on this run though, probably because of all the driving we had done over the weekend and a little bit because the tempo run we did the day before.
We went 6:50 pace though which is a solid pace.
We did a route I used to do when i lived in houston that starts at memorial park, goes down memorial drive to Allan parkway, then back down memorial drive to memorial park again and you finish there after a lap and a half around the park. Memorial is a three mile loop and Allan parkway is 4.5.
I felt like crap on this run though, probably because of all the driving we had done over the weekend and a little bit because the tempo run we did the day before.
We went 6:50 pace though which is a solid pace.
Friday, September 18, 2009
10 mile tempo run
Boy oh boy I crushed the hell out of this workout.
We met at Forest Hills, which is a neighborhood we run most of our twempo runs in town. It's a two mile loop with the first mile being mostly down hill and the second being mostly uphill.
Jesse said for ke to run 5:50 for 8miles and if i felt good to run 10. I never planned on running 8 though.
I split 5:58, 5:48 (11:46), 5:42(17:29), 5:36(23:05), missed the 5mile split but it was a 5:34 average for this loop, 6miles at 34:13, 5:34 (39:48), 5:34 (45:23), 5:38 (51:02), 5:27 (56:29). 5:39 pace for the run.
I just got into a zone out there, for a while it was even effortless to run this fast. I think I could run another minute faster next time we do this workout. I'm in phenominal shape. Next week we start doing quicker workouts so I know I'm going to be running super fast here in a few weeks if all goes right. Keeping my fingers crossed.
Patrick ran well too, he ran 57:04 (2mintue PR for him).
We met at Forest Hills, which is a neighborhood we run most of our twempo runs in town. It's a two mile loop with the first mile being mostly down hill and the second being mostly uphill.
Jesse said for ke to run 5:50 for 8miles and if i felt good to run 10. I never planned on running 8 though.
I split 5:58, 5:48 (11:46), 5:42(17:29), 5:36(23:05), missed the 5mile split but it was a 5:34 average for this loop, 6miles at 34:13, 5:34 (39:48), 5:34 (45:23), 5:38 (51:02), 5:27 (56:29). 5:39 pace for the run.
I just got into a zone out there, for a while it was even effortless to run this fast. I think I could run another minute faster next time we do this workout. I'm in phenominal shape. Next week we start doing quicker workouts so I know I'm going to be running super fast here in a few weeks if all goes right. Keeping my fingers crossed.
Patrick ran well too, he ran 57:04 (2mintue PR for him).
9/17 easy runs
Morning: We met at the field house and after coach talked to us I ran 8miles in 54:03. I started off feeling awful again, running 7:12 and 7:06 for the first two miles. I got really fustrated that I was running this slow so I picked it up. I ended up running 6:38-6:42 for almost ever mile after that. I'm not sure why, but it definitly feels better to me when i run 6:35-45 on my easy runs versus running just under 7 minutes.
I can't talk as easily, but i don't run to talk so who cares. All I care about is feeling good. So I think I'm going to experiment with this a little bit more and see how it goes.
I can't talk as easily, but i don't run to talk so who cares. All I care about is feeling good. So I think I'm going to experiment with this a little bit more and see how it goes.
9/16 Mileage run at the state park.
Today we met in the park to do some mileage running. I did 12 miles and finally for once I did not feel too bad. It was really dark at the begining so I ran pretty slow the first 4miles. I picked it up though the second half of the run and still ran 7:14 pace in the park, which really isn't too bad. Running 7:14 pace probably comes out to 6:55's on an easier surface.
28 miles for the week so far.
28 miles for the week so far.
9/15 6X1600 at threshold with 8X120m hill repeats
Today we met at the intermural field to run our mile repeats. It has been raining for two days and the field is soaked. I'm starting to show signs of getting sick so this really is not going to help my situation here. Nonethless, I did it, but I struggled.
Patrick and I ran together again and we split 5:44, 5:36, 5:35, 5:34, 5:32, and I split 5:26 on my last one (Pat 5:21).
The fields are hard to run on because theres a couple parts where the grass is really thick and theres some small hills so the times are always a little slower.
It was a good workout, considering how bad I've been feeling lately. I was breathing pretty heavily when i was done with the mile repeats. They weren't suppose to be that hard. I ended up just cruising through the hills because I was exausted.
Patrick and I ran together again and we split 5:44, 5:36, 5:35, 5:34, 5:32, and I split 5:26 on my last one (Pat 5:21).
The fields are hard to run on because theres a couple parts where the grass is really thick and theres some small hills so the times are always a little slower.
It was a good workout, considering how bad I've been feeling lately. I was breathing pretty heavily when i was done with the mile repeats. They weren't suppose to be that hard. I ended up just cruising through the hills because I was exausted.
9/14 easy run
I ran six easy miles this morning in 40:57 (6:49 pace). It did not feel all that great, but after all it is a high mileage week.
Sunday, September 13, 2009
15mile LR
Today the team met at the state park and ran a Long run. This 15miler concluded a 77 mile week for me, which is decent considering my goal was to hit 80. If I knew the meet was going to be cancelled Saturday, I would have ran more than 4 miles on friday and got it. No big deal though, I got close enough. I was feeling pretty tired on this run too though. It took me 1 hour 49minutes to complete. Tomorrow will be easy though so hopefully I will start feeling better.
9/12
Since the meet was cancelled, we had a workout. We had a 4mile tempo run followed by a mile at an all out effort.
The tempo run wasn't quite as easy as I would have liked it to been, but I did run 21:31(5:22 pace). Pat and Clint finished just ahead of me in 21:30.
The mile afterwards wasn't as bad as I thought it would be. I ran 4:55. I was happy with it, but I think I could have ran 4:52 if I had put a little more into the last 200m, i guess it's just something I still need to mentally learn to make myself do. It was still great though because that's the first mile in an run or workout I've ran since confrence track back in may that was sub-5. Pat blazed his though, he went 4:46, so I got to do better next time.
I have been feeling a little tired on my runs, not sore, but tired. I have been getting sleep so I know it's not that. I think it's just been a fase I guess in my training, hopefully it ends soon.
The tempo run wasn't quite as easy as I would have liked it to been, but I did run 21:31(5:22 pace). Pat and Clint finished just ahead of me in 21:30.
The mile afterwards wasn't as bad as I thought it would be. I ran 4:55. I was happy with it, but I think I could have ran 4:52 if I had put a little more into the last 200m, i guess it's just something I still need to mentally learn to make myself do. It was still great though because that's the first mile in an run or workout I've ran since confrence track back in may that was sub-5. Pat blazed his though, he went 4:46, so I got to do better next time.
I have been feeling a little tired on my runs, not sore, but tired. I have been getting sleep so I know it's not that. I think it's just been a fase I guess in my training, hopefully it ends soon.
9/11
Today I just did a 4mile shake out. I'm was just trying to feel good for the A&M meet the next day.
Later that night though, it was cancelled due to rains damaging the course.
Later that night though, it was cancelled due to rains damaging the course.
Thursday, September 10, 2009
9/10
Today I had 2 easy paced runs consisting of 9miles in the morning and 5 miles in the evening. We had met at the field house for abbs in the morning then I ran the 9miler with julius and we went 6:50 pace (1:01:30). It felt pretty easy.
Later this evening around 5P.M. I ran a 5miler from the loft to our tempo course that runs through the campus. It didn't feel so great until the end, but that was just because it was hilly during the first half.
Later this evening around 5P.M. I ran a 5miler from the loft to our tempo course that runs through the campus. It didn't feel so great until the end, but that was just because it was hilly during the first half.
Wednesday, September 9, 2009
12miles out at the national forest
This morning we drove out to the national forest to do a Long run. Coach Jesse told us to run comfortably, but not too easy and not so hard to kill ourselves. So in the dark we took off into the woods. I kinda initiated things from the get go. I ran 6:48 the first mile and Julius was the only one running with me. He was moving this morning so i thought I'd run with him as long as he wasn't running too fast. Sure enough, we ran 6:22 and then another 6:22 right after that. I saw this on my watch and was a bit shocked to see that we were running this fast. It wasn't hurting though so I told myself to just stay even and not to run any faster and it should go fine. We went 6:26, 6:24, 6:23, 6:21, 6:19, 6:19, 6:18, then I got a little happy with myself and closed in 6:09, and 5:58. One hour, sixteen minutes and about 20seconds give or take a few.
This run really pleased me because this run would have in the past not been fairly difficult, but now my fitness is so good that it was litterally a stroll through the woods. I really cannot wait for the VO2 max workouts now. I think after a couple weeks of doing them I'm going to run like a bat out of hell. >:)
This run really pleased me because this run would have in the past not been fairly difficult, but now my fitness is so good that it was litterally a stroll through the woods. I really cannot wait for the VO2 max workouts now. I think after a couple weeks of doing them I'm going to run like a bat out of hell. >:)
Tuesday, September 8, 2009
8x1200m repeats with min rest and 8x120m hills
Coach split us into two or three groups today. My group consisted of Patrick, Blake, Clint, and Julius. Pat and I worked together on these again which helped out. We split 4:08, 4:06, 4:03, 4:04, 4:02, 4:02, 4:00, 3:54. We were very consistent and steady with the pace, so I think we got the most out of the workout. The 8 hills after were no big thing afterwards, we just went like 3k-5k effort up them. The total mileage for the day was 10.
I felt relatively good today. I was not sore before, I haven't really been "sore" for a while now, I guess its just been a while since I depleted myself. In a couple weeks we will start doing VO2 max stuff and it will be a whole other story I'm sure, but it doesn't matter as long as a get better which I haven't in ages.
Later on we had cross training in the afternoon. We did some abbs as a team then I did 25 minutes on the eliptical. I was exhausted from being up since 5:30 so I just took it easy with how much stuff I did.
I felt relatively good today. I was not sore before, I haven't really been "sore" for a while now, I guess its just been a while since I depleted myself. In a couple weeks we will start doing VO2 max stuff and it will be a whole other story I'm sure, but it doesn't matter as long as a get better which I haven't in ages.
Later on we had cross training in the afternoon. We did some abbs as a team then I did 25 minutes on the eliptical. I was exhausted from being up since 5:30 so I just took it easy with how much stuff I did.
Monday, September 7, 2009
6 easy
Today starts a new week and the goal is to hit or go a little over 80 miles. I'm home visiting my family in Houston for labor day so I ran alone here through the streets I once ruled in my high school days.
This morning I ran 6 miles pretty easy, although it was a bit tough for just 6:51 pace. I left my good shoes at school on accident so i had to wear some old ones I had here so I'm sure that had something to do with how the run felt.
Tomorrow we got another workout at the prittchet track so I got that to look forward to.
On another subject, my brother had a 6mile ppm(pace per mile) run today for his practice. He ran really impressively. Especially the part where he PRed his 4mile at 22:45 after it was 23:08 before.
The point of a ppm run is to basically go out blazing and hold your top speed as long as you can. Sounds tough, and indeed it is, but if you can do it longer and longer every time you do it, your times and VO2 max improve drastically.
He split 5:23, 10:55(5:32),16:50(5:55), 22:45(5:55), he died after that and finished 6 in like 36:10 but he got the benifit of the workout. Now he needs to go out that pace the next couple of times he does this run and I guarantee you that he runs sub 35 minutes for 6. It's good stuff, hopefully he does it.
This morning I ran 6 miles pretty easy, although it was a bit tough for just 6:51 pace. I left my good shoes at school on accident so i had to wear some old ones I had here so I'm sure that had something to do with how the run felt.
Tomorrow we got another workout at the prittchet track so I got that to look forward to.
On another subject, my brother had a 6mile ppm(pace per mile) run today for his practice. He ran really impressively. Especially the part where he PRed his 4mile at 22:45 after it was 23:08 before.
The point of a ppm run is to basically go out blazing and hold your top speed as long as you can. Sounds tough, and indeed it is, but if you can do it longer and longer every time you do it, your times and VO2 max improve drastically.
He split 5:23, 10:55(5:32),16:50(5:55), 22:45(5:55), he died after that and finished 6 in like 36:10 but he got the benifit of the workout. Now he needs to go out that pace the next couple of times he does this run and I guarantee you that he runs sub 35 minutes for 6. It's good stuff, hopefully he does it.
9/6
In the morning we had workout that consisted of 4 miles @ 20K race pace, 2miles at 10K race pace, followed by 8X120m hills repeats on the cyinder track at prittchet field.
I did the whole workout with Patrick. We shared the lead, taking it every 3 laps then sitching off for the 4miler. We ran 21:57, just a few seconds fast than coach instructed(22:00).
Then on the 2miles we traded off every 800m. I ran 10:40 and Pat finished with 10:44 I believe.
After coach saw how some of the other guys struggled to finish the workout, he backed everyone off the hills a little bit and said to do 4-6 repeats versus 8. I came out there to do 8 repeats though and 8 repeats is what I did.
Turned out to be an alright workout, although I wasn't quite as comfortable as I would have liked to have been.
The mileage totaled about 10 after warm ups and cool downs so that capped off a 73 mile week for me which was also solid.
I did the whole workout with Patrick. We shared the lead, taking it every 3 laps then sitching off for the 4miler. We ran 21:57, just a few seconds fast than coach instructed(22:00).
Then on the 2miles we traded off every 800m. I ran 10:40 and Pat finished with 10:44 I believe.
After coach saw how some of the other guys struggled to finish the workout, he backed everyone off the hills a little bit and said to do 4-6 repeats versus 8. I came out there to do 8 repeats though and 8 repeats is what I did.
Turned out to be an alright workout, although I wasn't quite as comfortable as I would have liked to have been.
The mileage totaled about 10 after warm ups and cool downs so that capped off a 73 mile week for me which was also solid.
Saturday, September 5, 2009
14miles easy
Today I ran an out and back route 7miles out on a country road just outside of town. I ran alone, I just wanted it that way. I wanted to reflect on my race and figure out what I need to do to run like I want to run.
The run was great, I hit 6:53-7:04 for every mile until the last three where I ran 6:49, 6:49, 6:37. It was easy for the most part too, especially easy for running a race 13 hours before. So that adds on the fustration slightly haha.
The run was great, I hit 6:53-7:04 for every mile until the last three where I ran 6:49, 6:49, 6:37. It was easy for the most part too, especially easy for running a race 13 hours before. So that adds on the fustration slightly haha.
sept 4th
Today S-U-C-K-E-D!!! This has to be one of the worst performances of my life. We ran the University of Houston Johnny Morris intvitational today, which was on a intermural soccerfield that had long grass and too many sharp turns. The times were slow but there were still some good performances in this 3mile race.
I ran 16:15, almost a minute slower than the time trial last week. I got out there and ran with Blake and Patrick, our plan was to run 5:10 the first mile and work our way down. It did not happen though as we went through in like 5:16 at a mile. Once I saw this, I knew I was in trouble because it was really difficult to run that 5:16. After that it just went down hill and hit rock bottom when Julius and Clint passed me in the last 400m. I finished 5th on our team and 18th overall out of 34 people in the race.
Flat out horrible.
Sevral things fustrated me with this race. First, I ran 15:09 and placed 3rd on this course last year and the course was unchanged.Secondly, about an hour after I cooled down, I was not sore or even fatigued. I hate not being tired after a race because I can't help but think I had more left. I was hurting so bad during the race though so it just doesn't make sense for this senario to occur. Finally, it really got to me to see guys I beat all the time in high school and previous years getting in the top ten in the race and running way better times than me. I know I should not care about what they did and just focus on myelf, but common I do this to beat these guys, I do this to be the best. That is my standard.
When I met with my coach Jesse Parker at the hotel during confrence track last spring, we discussed what I needed to do to be the "home run hitter" runner or more importantly the LEADER of our team, I took it to heart because he saw this type of potential in me. It also opened my eyes to how "off "my lifestyle and training habbits were from where they needed to be to be this leader or runner. He explained to me all of the things I needed to do and this summer I did them and then some. Now I open up cross country with this joke of a perforamance and it just fustrates me to no end. Thank goodness we have another meet at A&M next week, it'll give me something to take my mind off of this along with all the other runs I have this week.
I ran 16:15, almost a minute slower than the time trial last week. I got out there and ran with Blake and Patrick, our plan was to run 5:10 the first mile and work our way down. It did not happen though as we went through in like 5:16 at a mile. Once I saw this, I knew I was in trouble because it was really difficult to run that 5:16. After that it just went down hill and hit rock bottom when Julius and Clint passed me in the last 400m. I finished 5th on our team and 18th overall out of 34 people in the race.
Flat out horrible.
Sevral things fustrated me with this race. First, I ran 15:09 and placed 3rd on this course last year and the course was unchanged.Secondly, about an hour after I cooled down, I was not sore or even fatigued. I hate not being tired after a race because I can't help but think I had more left. I was hurting so bad during the race though so it just doesn't make sense for this senario to occur. Finally, it really got to me to see guys I beat all the time in high school and previous years getting in the top ten in the race and running way better times than me. I know I should not care about what they did and just focus on myelf, but common I do this to beat these guys, I do this to be the best. That is my standard.
When I met with my coach Jesse Parker at the hotel during confrence track last spring, we discussed what I needed to do to be the "home run hitter" runner or more importantly the LEADER of our team, I took it to heart because he saw this type of potential in me. It also opened my eyes to how "off "my lifestyle and training habbits were from where they needed to be to be this leader or runner. He explained to me all of the things I needed to do and this summer I did them and then some. Now I open up cross country with this joke of a perforamance and it just fustrates me to no end. Thank goodness we have another meet at A&M next week, it'll give me something to take my mind off of this along with all the other runs I have this week.
sept 3rd
Today we had morning and evening practice. The morning run was 7 miles at an easy 6:51 pace and the evening run was 5miles at an easy pace. We did not keep time on the 5miler.
I felt slightly tired today, but not too bad. The UH meet is tomorrow, I'm super psyched. It's ben a summer of extremely hard work is complete and now it's time to go out there and take some names!
I felt slightly tired today, but not too bad. The UH meet is tomorrow, I'm super psyched. It's ben a summer of extremely hard work is complete and now it's time to go out there and take some names!
Wednesday, September 2, 2009
easy 11mile run
Today we went to the state park at dawn and ran a recovery run. I went 11 in a 78minute run. I felt good.
We also met at the recreation center and did some cross training. I did 5X 3laps breast stroke and 1 lap freestyle in the pool and then went and did the eliptical for 20minutes.
We also met at the recreation center and did some cross training. I did 5X 3laps breast stroke and 1 lap freestyle in the pool and then went and did the eliptical for 20minutes.
Tuesday, September 1, 2009
Threshold intervals
Today's workout was great for me. We had 8X1200m at 15K (5:20-5:26/mi) pace with a 1minute recovery between each followed by 8X120m strides up hill. 10 miles of running.
Travis and I started by running to the cinder track that we sometimes use called prittchet field. We, with the team, warmed up about 2 miles, stretched, did a couple strides and then got started. We were divided into groups. The first group consisted of the faster runners (based off the time trial) of Patrick, Blake, Clint, Travis, Julius, and myself. The second group consisted of everyone else. My group was instructed to run between 4:00-4:12 for each 1200.
We started off slower and worked our way down.
My splits were 4:09, 4:06, 4:04, 4:02, 4:04, 4:01, 3:59, then Patrick wanted to pick it up so him, Blake and I went 3:47, whoops haha.
After that we went up to the hills and did our strides with a jog down inbetween. Those weren't so hard. Once we were done we jogged back home a mile.
I have been quite impressed with how Patrick has been running. I wasn't sure after the time trial whether or not it was just a fluke but he's been consistent. Between Me, Blake, and Patrick, we are so close that we are going to be able to work together in races and hopefully with the help of a second trio of Travis, Clint, and Julius, we can pull out a top three finish at confrence. It's going to be really tight though between us, McNesse, A&M CC, and UTSA. We are going to have to pull one out, but we can do it if we do everything right this season.
Travis and I started by running to the cinder track that we sometimes use called prittchet field. We, with the team, warmed up about 2 miles, stretched, did a couple strides and then got started. We were divided into groups. The first group consisted of the faster runners (based off the time trial) of Patrick, Blake, Clint, Travis, Julius, and myself. The second group consisted of everyone else. My group was instructed to run between 4:00-4:12 for each 1200.
We started off slower and worked our way down.
My splits were 4:09, 4:06, 4:04, 4:02, 4:04, 4:01, 3:59, then Patrick wanted to pick it up so him, Blake and I went 3:47, whoops haha.
After that we went up to the hills and did our strides with a jog down inbetween. Those weren't so hard. Once we were done we jogged back home a mile.
I have been quite impressed with how Patrick has been running. I wasn't sure after the time trial whether or not it was just a fluke but he's been consistent. Between Me, Blake, and Patrick, we are so close that we are going to be able to work together in races and hopefully with the help of a second trio of Travis, Clint, and Julius, we can pull out a top three finish at confrence. It's going to be really tight though between us, McNesse, A&M CC, and UTSA. We are going to have to pull one out, but we can do it if we do everything right this season.
8/31
Today I ran 6 miles at 6:36 pace alone. We had OYO today, which stands for 'on your own'. I felt really good again and strong.
I tend to like running alone more than running with another person, for two reasons. First, when I run with other people, everybody wants to take the lead and lead the group so they look like they are the fastest. While this is normal among distance runners, a collegiate athlete should have more discipline and self control than that. When the faster guys on the team run 5:45 pace easily for a steady 8 mile run and you run 5:55 for that same run, they are obviously at a higher training level and there for should be leading the pack or running faster than the pack. It's just a common understanding that runners should have, but most do not.
Secondly, I like running alone because I did it for the first 5-6 years of my running career and I'm used to it. I trained for years by myself and it was a pleasant experience. I never had to worry about someone trying to push the pace, or somebody having to stop and using the bathroom, or running too slow. I had complete control of the run and that's the way I like it. It's harder to do when running with others.
I tend to like running alone more than running with another person, for two reasons. First, when I run with other people, everybody wants to take the lead and lead the group so they look like they are the fastest. While this is normal among distance runners, a collegiate athlete should have more discipline and self control than that. When the faster guys on the team run 5:45 pace easily for a steady 8 mile run and you run 5:55 for that same run, they are obviously at a higher training level and there for should be leading the pack or running faster than the pack. It's just a common understanding that runners should have, but most do not.
Secondly, I like running alone because I did it for the first 5-6 years of my running career and I'm used to it. I trained for years by myself and it was a pleasant experience. I never had to worry about someone trying to push the pace, or somebody having to stop and using the bathroom, or running too slow. I had complete control of the run and that's the way I like it. It's harder to do when running with others.
8/30
Today we had our long run. This marks the end of the recovery week for us. I ran 10 miles dirt slow, (1:13:29) but I ran the second half a little bit faster and it felt good. After this run I finally started feeling good for once. I have been a little tired since the time trial, nothing too drastic but I definitely haven't felt 100%. That's a constant though. I have never really feel 100% in all my years of doing this sport, it's normal.
Tomorrow we start a new high mileage week, I hope I'm ready for it.
Tomorrow we start a new high mileage week, I hope I'm ready for it.
Saturday, August 29, 2009
group run with 200m hills
This morning we met at the track and took off on a four mile run as a team in 6:45. Following the run, we did 8X200m hill repeats up bowers stadium hill, which is a long incline.
Patrick, Clint, Blake and I pushed the pace on each so I was feeling a little dead legged by the 6th one. It was a solid workout though all in all.
I finished with 7miles total for the day and I finally feel almost recovered from the time trial so it was a good day. We have one more day left in the recovery week before we hit the grind stone again.
Patrick, Clint, Blake and I pushed the pace on each so I was feeling a little dead legged by the 6th one. It was a solid workout though all in all.
I finished with 7miles total for the day and I finally feel almost recovered from the time trial so it was a good day. We have one more day left in the recovery week before we hit the grind stone again.
Friday, August 28, 2009
8miles at 25mile race pace
Today we drove out to a country road call southwood today where we(the mens team) had 6-8 miles at 5:45-6:05 pace.
While warming up, I could still feel fatigue in my muscles from the time trial but atleast they were not tight like they had been. I figured today would be hard for me because of how I felt, but that was not the case.
We took off on the run and I came through 5:27 and litterally said "oh shit" to myself. That was the easiest 5:27 I hae ever ran in my life, I was cruising. I proceed to run a slow 6:00 the next mile, but from that point on I got into a great rythem and went 45:44 (5:45 pace)for the 8miles. I split 5:36-5:45 for almost every mile after the first two.
I felt like a million bucks until the last two miles, and even then it wasn't that bad except for the hills that came about.
I think I'm in better shape than I showed in the time trial, but I think once we start running mile repeats and doing faster paced runs I'm going to run really well. My base is solid this time around. I can't wait to see what I can pull out during this season. I haven't improved in a while, it sure would be nice to drop some time this year.
While warming up, I could still feel fatigue in my muscles from the time trial but atleast they were not tight like they had been. I figured today would be hard for me because of how I felt, but that was not the case.
We took off on the run and I came through 5:27 and litterally said "oh shit" to myself. That was the easiest 5:27 I hae ever ran in my life, I was cruising. I proceed to run a slow 6:00 the next mile, but from that point on I got into a great rythem and went 45:44 (5:45 pace)for the 8miles. I split 5:36-5:45 for almost every mile after the first two.
I felt like a million bucks until the last two miles, and even then it wasn't that bad except for the hills that came about.
I think I'm in better shape than I showed in the time trial, but I think once we start running mile repeats and doing faster paced runs I'm going to run really well. My base is solid this time around. I can't wait to see what I can pull out during this season. I haven't improved in a while, it sure would be nice to drop some time this year.
cross training 8/27
Today we went to the recreation center and cross trained. I walked 2.5 miles, biked 15minutes, and did the eliptical for 30minutes. It really helped with all of the soreness I have felt since the time trial and I feel like my legs are alot looser. I still feel pretty tired from the time trial though and it's a recovery week, which I donot feel like it is. Hopefully I'll feel better by the weeks end.
Wednesday, August 26, 2009
8/26/09 time trial
Today was a huge day in Sam Houston cross country. We had a 3 mile time trial on the track. It was a very special time trial first, because many students came to watch and support us. Nobody has ever cared much about distance runner's around here, but tonight was an exception, everyone was supportive it was wonderful. Secondly, what happened in the time trial was fantastic. I was definitely the favorite to win it going in, everyone was telling me to break the time trial record of 14:55 set by Dustin Joubert, which would be a incredibly hard task for me. We started and I took the early lead by a considerable margin and held it through two miles. I pushed the pace slightly just to see if the record was in the cards for me. I was running very evenly, and I wasn't hurting too incredibly bad. After two miles however, patrick krol and blake woolums came up and by 450m it turned into a battle between the three of us for the finish. Patrick took the lead at 200m to go and I put everything I had into staying with him and I did, but I just couldn't muster enough to pass him. Pat ran 15:15 and I ran 15:16. I did not run bad though, pat just ran better. I ran even splits basically all the way through. (5:03, 5:07, 5:06) Blake finished with 15:20, but what was most impressive was how the next three runners ran. Julius ran 15:27, clint ran 15:31 and travis ran 15:34. All of those guys ran huge PR's.
The significance of all these performances is that we have only been running mileage for the summer and yet we are PRing. Last track season was a bust and all of the guys went home for the summer with the motivation to prove that they were better than they had ran. So after a summer of 70 and 80 plus mile weeks the SHSU cross-country team reported back to school ready to rock n' roll. And that we are. We are deep, we are determined, and most importantly...we are resillent. We have the foundation, now we have to build on it.
Watch out southland confrence, the kat is on the prowl.
I locked up pretty bad after this race so I'm probably taking tomorrow off unless I just feel great.
The significance of all these performances is that we have only been running mileage for the summer and yet we are PRing. Last track season was a bust and all of the guys went home for the summer with the motivation to prove that they were better than they had ran. So after a summer of 70 and 80 plus mile weeks the SHSU cross-country team reported back to school ready to rock n' roll. And that we are. We are deep, we are determined, and most importantly...we are resillent. We have the foundation, now we have to build on it.
Watch out southland confrence, the kat is on the prowl.
I locked up pretty bad after this race so I'm probably taking tomorrow off unless I just feel great.
8/25/09
Today I just ran 3miles easy, then went and lifted weights, biked 2 miles and did some abs at the recreation center. I ran on a treadmill.
Monday, August 24, 2009
easy 6miles
Travis, Jorge, and I ran 6 miles easy out Veteren's memorial today over long rolling hills. It was a bit hot and I did not feel quite as good as I usually do but it doesn't surprise me considering I ran 86 miles last week. We ran 6:48 pace.
Tommorow we have a time trial. I really want to run under 15:15 tomorrow but I don't know if im in that good of shape right now but we'll find out tomorrow I suppose.
Tommorow we have a time trial. I really want to run under 15:15 tomorrow but I don't know if im in that good of shape right now but we'll find out tomorrow I suppose.
Sunday, August 23, 2009
Long run
17 miles easy
Me and some of the guys on the team ran out to huntsville state park from downtown huntsville. It was 7 miles there, then we did 10 more miles there.
This was the first time in my training that 17 miles didn't leave me exausted. I felt comfortable and ran well.
Me and some of the guys on the team ran out to huntsville state park from downtown huntsville. It was 7 miles there, then we did 10 more miles there.
This was the first time in my training that 17 miles didn't leave me exausted. I felt comfortable and ran well.
Saturday, August 22, 2009
workout 8/22
4 miles of warm up
4 miles with team at 6:00/mile pace on the track+ 8X120m hills w/ a jog back
1 mile cool down
total miles: 9mi
summary: Felt really good and easy. This has been a high mileage week, more than I have ever ran before and to feel good at this point is a good sign.
4 miles with team at 6:00/mile pace on the track+ 8X120m hills w/ a jog back
1 mile cool down
total miles: 9mi
summary: Felt really good and easy. This has been a high mileage week, more than I have ever ran before and to feel good at this point is a good sign.
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