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.
Saturday, August 29, 2009
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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