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August 2007

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Location:

Highlands Ranch,CO,U.S.

Member Since:

May 29, 2006

Gender:

Male

Goal Type:

NCAA Champ

Running Accomplishments:

Im explorin' my potential

Short-Term Running Goals:

Train smart & listen to my body! Become a D1 All American!

Long-Term Running Goals:

One step at a time...

Personal:

Attend CU in Architectural Engineering.

"If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!"

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
247.750.0020.0019.752.50290.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Medium-long run today at steady pace. I ran out about four miles to Redstone Park, did some laps on a grassy field (to give the leg a break), then trecked the four miles back. I felt pretty good, finishing faster than when I started. Tommorrow will be easy...ahh.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.750.008.25

Today was a very easy day with some strides in the middle. My IT band is still a bit tight, but overall, has imporved over the last few days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Economy run today! I did a twenty minute warm up, some moving stretches, then hit the workout. I was scheduled to do 20x200 meters at 33-34 second pace. My coach broke the workout into four separate sets of five intervals. After each interval I had 200 meters of recovery, and after each set I had 400 meters of recovery. There was a bit of wind, which I could really feel on the backstretch of the track. I started out fast (29 secs) on the first few, but slowed to 31 second pace after the first three. After this I seemed to get into a rythmn, gulping down the rest of the workout between 30 and 31 second pace (highest was 31.7). On the last set I kept below 31 the whole time and ran the last interval in 29 again. I am happy with this workout, mainly because in my last season I had to struggle to get 33-34 on the last two sets (and I could only break 30 within the first repeat or two). My coach seems to think that I could run around 27 if I get a good split in, so maybe I'll just have to try that some time. This workout definitely helps "numb" your body to fast pace. For me, this skewes my perception of speed. Ask me earlier this season what would be considered fast, and it would be much different than what I would say after a workout of this type. I have a rest day tommorrow!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

I began  the week with a longer run today along the highline canal. It was overcast and humid, but not too hot. I ran approx. 6:30 pace for the whole run, stepping it up a bit at the end. In all, a good run!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.750.008.75

Today was an easy day to recoup from yesterday and prepare for tommorrows AT run. I threw some strides in the middle on a grassy field. Man, this IT band is presistent with its soreness. I don't mean to keep bringing it up, but it just won't seem to fully leave. It is getting better, however, so I will stay consitent with the foam roller and stretches. I am also going to keep up the core strength excercises to improve stride form and help prevent injury.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.005.000.500.0011.00

Today was a threshold workout. Typically, these workouts scare me because they seem to target my "hole" in ability. I began with a twenty minute warmup, stretched a bit, then hit up a five mile AT run. My coach set the goal pace at 5:28 per mile. I started slow (5:32) mile, but I was fine with this. Too many times have I gone out fast, only to be greeted with a slump at the end. I hit two miles in 11:00 flat, then went into coasting mode. I tend to zone out, sort of immunizing myself to the pain of the workout, then come back to life when I need to kick things up a bit. At mile four I was at 21:50, time to lay the hammer down. I finished in 27:15, with a last mile at 5:25ish pace. This pace is three seconds per mile slower than what I need to hit at the time trial a month from now. The time trial course is a tougher place to run, though. On the contrary, I will be in "race mode" come that time, whereas this was only a workout. I don't really want to overanalyze, though. I just want to run fast and make the team.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Today was the medium-long run at steady pace. These runs seem hard to me, mainly because I begin in a pre-fatigued state from the day before. In all, though, this run felt really good! I averaged about 6:40 miles. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.750.008.50

Today was really easy, more of a glorified walk than really running. I am going to do a MV02 workout tommorrow, so I definitely don't need to push it today. I did 8x150 meter strides in the grass, too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.500.0011.00

Today was a MV02 workout. I started with an easy twenty minutes of warmup, then did some moving stretches. The workout was 6x3min intervals with equal rest at hard pace. I did the workout on a hilly course to get my body prepped for the upps and downs of the time trial. This workout was tough. I did the three minute intervals at 4:40-4:50 pace, and definitely hurt by the last two repeats. In all, a very good workout!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

I was up in Boulder today for my long run so me and my coach got a good run in. We ran a portion of "the tank" (a course often run by the CU team). The whole run changed from a compilation of trails to pavement, then to a bit of grass. Pacing was steady at 6:40 per mile (a couple of miles were slower, a couple of miles were faster). It was a bit overcast and hot, but nontheless, a great day for running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.750.008.50

Today was and easy run. I went out to the greenbelt and chugged along for a couple of miles, and did 8x150 meter strides on grass in the middle. Today was reeeallly hot, so by the end I was in some real need of water. I swalled a couple of bugs, too, which was an added bonus!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.750.0011.75

Threshold workout today, but my coach split up five miles into three parts, 2x2miles and 1x1mile with a minute rest between intervals. I started out by warming for about three miles, then did some stretching. I was not ecstatic about throwing having to do this, so the starting line was kind of a wall I just had to break through. I ran the first two miles in 10:44, good pace for the workout. I hit the next two in 10:42. I guess I just found a rut and stuck to a particular pace subconsciously, letting me hit very equal time for the first two intervals. The last mile was in 5:27, though. By this time the 90 degree heat was really getting me, and the last interval suffered because of it. I feel like I am definitely starting to get a bit stronger at these runs. I think that they are mainly a matter of getting out at the right pace (working on the upper fringe of your aerobic ability), and cruising with as much consistency as you can manage. In all, a good run!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Great run today! I did the medium-long run at steady pace at to Chatfield reservoir. Initially, I felt slow and uncoordinated, but within the first fifteen minutes I really began to pick it up. I hit the half in 38:30, which was about 6:30 pace. On the way back, I ran 36 flat, finishing in total at 6:15 pace. This route included some nice hills, too, so I was pleased with my effort. What made me feel good was run followed a good workout (yesterday). I decided to let my body run purely by feel, and this is what it churns out. Happy happy! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.750.008.50

Today was and easy run today through the greenbelt. I did 8x150 meter strides in the grass (which was really long, so it made the strides a bit tougher). I did a lot of stretching (targeted IT bands) and worked on my core strength. These core strength drills really seem to have helped my stride. I feel more efficient and "flowing" when I run. When I first began to run, my legs felt like they stomped into the ground every time I stepped. Now I feel much more clean and efficient. I have noticed results in my strides and 200 times too. Good run! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.000.0010.00

Today my coach asssigned a mvo2 workout. He wanted me to go three miles at a good effort level to help prepare me to race. I went out to the highline canal and did just that. I ran three miles in 15:27 (5:09 avg. mile). I am happy with this for a number of reasons. First, this was a workout. Had it been race day, I would have had much more steam to run faster. Next, I ran on a windy gravel path with a few ups and downs in the 85 degree heat, and third, I was in bulky training shoes. Factoring all of this in, this was a pretty solid workout as well as a good confidence booster. The applied effort was definitely manageable (not ridiculously painful), which shows that I have made good fitness gain since earlier this summer. Its all about slowly "numbing" yourself out to fast pace. Feelin' good! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.750.008.75

Easy run today to finish the running week. I did 8x150 meter strides on grass at the end. I felt very good, and am ready for the long run tommorrow. This was my highest mileage week ever. Kind of sad, but it still stands!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

I began the week with a long run today. It was really hot and I locked my keys in the car. I was pretty desperate for some gatorade that was inside, but no such luck. Eventually, I got the situation worked out and downed a ton of fluids.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.750.008.50

Easy run today to prepare for a threshold workout tommorrow. I did some strides at the end, too. Nothing exceptionally special today, but a good run nonetheless.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.500.0011.50

Today was a threshold run today at the highline canal. I warmed up for three miles, then did a five mile AT run in 27:05. Overall, it felt pretty good. When I finished the tempo, I did 4x200 meter strides. In all, an awesome workout today! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

An easy twelve miles today in 1:17ish. I had to get up really early to run because I needed to move back into my appt. and be at Boulder Running Co. by 12:00pm to work. I ran pretty well, though, despite sleep running for the first three miles. Overally average was just below 6:30 per mile. Tommorrow is a rest day...pretty excited for that! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.750.008.50

Easy run into the Boulder foothills today. It is nice to be back to such an awesome place for running. I did some strides at the end, too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.500.0010.50

Today was a fartlek workout consisting of 6x3min intervals with equal rest. I did this workout on the Buff Ranch, since I will be running the time trial here in a week. Everything felt pretty smooth, and I am excited to race this course next Saturday!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Today was a long run to get the week rollin'. I am decreasing the mileage this week to rest up. I have only one workout (AT on Tuesday), but besides that I am doing easy miles with some strides mixed in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.750.005.00

Today was really easy to begin my week of rest. I do have a workout tommorrow, and a medium long run on Wednesday, but after that I am home free until Saturday. I did some strides at the end of my run in the grass.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.005.000.500.0011.50

Today was a threshold workout on the Buff Ranch (where I will be racing this weekend). I did 5x1mile repeats, with one minute of rest between intervals. My first interval was fast (5:08) but felt really easy. I toned it down a bit for the next mile (5:18), then ran miles 3-5 all between 5:18 and 5:24. At the end, I was hitting just the right pace and felt pretty good. After I did some strides, I ran the beginning of my cooldown on the last 800 meters of the course. I imagined it was race day, and I was a bit ahead of the CU pack closing in to the finish. I eyed the scene layed out before be, anticipating the crowd waiting at the finish and the feeling of being in the lead. This is where it is going to hurt, but I know I can gut out a strong finishing kick (no matter how bad it hurts, mental strength can always over-ride bodily fatigue in the finishing kick). I imagined holding off all other contenders to finish in the lead, seconds ahead of my nearest pursuer. The race is going to hurt, but I know that I now have the both the physical and mental ability to run a strong race, and besides, the feeling that you pushed through pain is what makes it feel so satisfying when you cross the line.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Today was a medium long run. Some hills were thrown in the mix, so I am not sure about my exact pacing, but I gave a consistent effort (approx. 6:15-20 on a flat course). I felt really good! No more hard stuff this week until my race. I am going to run really short and easy tommorrow and Friday to fully recharge. I will probably do some strides to keep a hint of speed in my easy miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.750.004.00

Today was one of the easiest runs I have ever done. My coach and I are making sure that I am properly rested for Saturday. I did some strides to keep sharp.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

I got up pretty early this morning and got an easy 4.5 miles in. When I began to really feel good and loose, my run was over. This, however, was the purpose of the run; to get a very light and easy effort in to keep me moving, but not to expend too much energy or effort. I am really excited for tommorrow. I know my ability is there, now it is just time to show it. My race plan is ingrained into my head, and I feel very confident that I can follow through with it. All thats left to do is let my legs do the talking. In the words of Bob Kennedy "execute, execute, execute".

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
247.750.0020.0019.752.50290.00
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