Run Buffs Run!

YESSSSSS! I ran the time trial in 27:16 today, good enough to make the CU team! I talked to Wetmore and I have to go in Tuesday to fill in some paperwork and get started! I am soooo stoked! I have to go, but I will write more later. Definitely my best running moment thus far in my career!

Alright, finally some time to go over the whole race! I got up really early this morning (3:00am) to eat, then went back to bed and got up around 6:00 am. I was definitely a bit nervous, especially knowing how last year rolled over. I jogged out to the start of the race (it is really close to my appt.) and picked up my bib. At about 7:45 I began to warm up, partially because I was a bit nervous and wanted to get moving, but also because I was a bit cold. I did the usual warm up, consisting of 20 mins easy running, some moving stretches and a few strides. When I put on the racing flats, the game face came on too. I went to the starting line and saw a couple of other red shirt runners (walk on attempts), which made me feel a bit nervous. I had my plan, though, and nothing was going to lead me astray from it. The gun went off and I jumped in the thick of the CU team. The first mile has a monster hill (nicknamed "jawbone hill"-probably because it eats you alive), but in general felt very easy. We came through at about 5:42, and I didn't feel like I was laboring at all. Mile two went a bit faster, mainly due to no big hills. We hit the two mile mark in about 10:45, meaning that mile two was about 5:00-5:05 pace, pretty fast. Mile three was quick once again, and we came through at approx. 16:00 (I wasn't really watching time, more just concentrating on staying with the team). I was able to fully hold on until about 3.5-3.75 miles in, when the team really picked it up. At this point I wasn't hurting too bad, but I was a bit uncomfortable. I also knew that "jawbone hill" was coming up again, and I would have to really push to keep my momentum for the finish. I scaled the hill, and this time it really had some sting to it. When you get to the top, there is a bit more slight incline, but after this, you are home free to the finish. This is the point where the team really rocks. They are amazing at pushing from about 2k out, and they really cranked the pace down today. I was not too far behind, but I knew that I had to run hard to finish close to them. So I forgot about my pain and pushed hard. The end felt really long, but I knew I was close so I just kept on rolling. Before long, I was through the final fence opening on the home stretch to the finish. I kicked hard at the end and came through the finish in 27:16 (which I was later informed was the second fastest ever walk-on time!!! Whattt?). I was definitely glad that the pain was over, and I just sat around for a bit recovering. Well, only one thing left to do, talk to Wetmore. I didn't really want to drag this part out, so I went over to him, told him what I had run and asked him what I should do. He said that he saw me running with the team, and that I looked strong throught the race. He then asked me to come in on Tuesday to fill out paperwork necessary to add me to the roster (team)! Yessss! I waited a year to hear those words. I don't really care how boring or tedious the paperwork may be, just signing it will be amazing! I did a cooldown with the team, and they congratulated me for making it on. That was one of the best feelings, knowing that my work has really paid off. I am just really happy and thankful to be presented with such a great opportunity. Well, my collegiate running career begins. Now the real work starts!

Later I did a couple of miles to shake out the legs. Tommorrow is a long run with the team.

Today was a nice and easy run around Boulder Reservoir. I ran with the CU team, and coach Wetmore introduced me to everyone (although I already knew most of the team). It is cool to run with some of the best runners in the nation; it gives you a goal in sight to push for. We ran about 6:30 pace and just cruised. Awesome!

Today was another easy day, and I felt a bit sore. I went back to my house for Labor Day, so I did not run with the team, but I go in tommorrow to begin the paperwork. I have a feeling it is going to be pretty extensive, judging by what some of the team said. I'll take it, though, to be on the CU team.

Today was an easy workout, consisting of 10x400 meter intervals at 76 sec pace with 200 meter rest. This felt really easy and relaxed, and I accidently hit as low as 70 without pushing too hard. I can't tain with the team yet because paperwork is not yet finished. I went in for blood tests, filled out NCAA clearing-house info. and got a thousand signatures from random sports organizers and coaches. Tommorrow I have a physical, and sports info. meetings, too. I am also doing a medium long run (12 miles) at steady pace. I am still a bit sore from Saturday, but definitely improving. I think that the first race of the season always produces a bit of soreness. I am excited for my paperwork to clear so I can train with the team.

Today was medium-long and I ran with my coach. I am still not eligible to run with the team, but I got my physical done today, and I need one more signature until completion! My blood tests came back and everything was fine. They gave me an iron supplement since my levels were a bit low (apparently this is pretty common in runners). It kind of tastes like I am sucking on pennies; definitely a metallic flavor. Tommorrow is "on your own" so on Friday I should be ready to roll with the team. As for today, my coach and I ran the usual south Boulder route. We began decently slow (6:40 per mile) up a gradual two mile hill, then hit 6:30's on flat ground. At mile nine, my coach was feeling bad, so we split up and I began to hit it up a bit harder. I ran the final four miles at 6:10 pace. I had a bit of a stomach cramp when I was finished so I just layed around for a while. Tommorrow will be easy, so I will throw in a couple of strides. 

Nothing too special today, just an easy run before my first official workout with the team tommorrow! I finished all of my paperwork today, and I went to pick up some gear from the sports office. I got new shoes/flats and lots of apparel, so I am really excited. More importantly, I got the jersey! When I got back to my appt. I was just itching to try it on, so I put on the uniform. I waited a long time for that moment, just slipping on the jersey. It was then that I realized what I was in for. I really need to step up and train hard to represent my school. I feel fired up and ready to train hard. I am deleting any mental barriers/limits, keeping an open mind and taking running a season at a time. If I follow Wetmores program diligently, I am sure results will come.

Today was a great workout! Of anything I have done thus far in running, this workout really workout would definitely be in the top five. The scheduled task was 3x3000 meter repeats at a bit faster pace than threshold. The idea was to incorporate a bit of anaerobic work while also working on aerobic ability. The team split up and started to hit up the workout. My pack finished the first repeat in 9:42, and this felt really easy. The second repeat was again, 9:42. I felt pretty good, especially since we were running about 5:05 mile pace. The third rep was the best of them all. Our pack sort of "broke apart" midway through, and some of the freshman even stopped the workout (sat out the last repeat). Christian Thompson and I finished in the front of our pack, hitting the last repeat in 9:38/9:39(for him). We negative split the last 1500 by almost 10 seconds. This means that our last mile was about 4:55-5:00 flat. The best part was that this did not hurt too bad. I kept asking myself whether I though this hurt, and I couldn't really find an answer. On one hand, that last repeat did have some sting, but given 4:55 pace after five miles, this hurt very little. Anyhow, this was a good workout. We went to the gym afterwards and worked on strength. I had no idea how much this played into running, but according to coaches, it makes a big difference.

Really easy run tonight with some of my employees at work (Boulder Running Co.). We began at 7:15, and ran until dark at really easy pace. Everything felt good and smooth.

Today was a great long run at Gold Hill. This is a really hilly course in the Boulder foothills at about 8,500 ft. elevation. Anyone who goes out too hard on this run really pays for it later in the workout. I ran with Richard Medina and Matt Tebo (some really good freshman recruits) fifty minutes out and back. The return trip took us only 48 minutes, so we did run a bit negative (mainly because the way back has more downhill). I felt really good. I have to take an iron supplement now, due to very low iron content from my blood test. I was not yet anemic, but my levels were pretty low. Weird, I tend to eat a decent amount of red meat and leafy greens, so I am unsure of why this may be a problem. A lot of runners on the team use this too, so I don't feel too bad. It is, however, the worst tasting stuff I have ever drank. At first it tastes like Robitussin, which is not too bad, but the aftertaste is horrible. It tastes like your are sucking on quarters/drinking blood at the same time. A chaser is definitely needed. Haha funny. I guess you know you are a runner when you use a chaser to wash down iron supplement. Anyways, great run today! I feel like this last week has been some of my best work yet!

Heres Wetmores take on Gold Hill from last year (2006)

http://www.flocasts.com/flotrack/speakers.php?sid=1&vid=1

Today was an easy loop around south Boulder. It was nice weather, 65 degrees and sunny, perfect for running. Tommorrow is going to be a hard workout, so I made sure to keep today easy. I can't control how hard Wetmores workouts are, but I can make my easy days easy so that I can power through them. This, along with stretching and core strength drills, will help me remain injury free when mileage goes up. 

Today was a great run! Our team did a fartlek style workout on the Buff Ranch (Shootout/Time Trial course). The objective was to run four miles in two minute segments (equal rest) at race pace. After warming up and stretching, we hit up the workout. It felt really good. The team broke apart due to a variation of paces. I ran 20:06 for four miles, which was pretty fast for this course. I went too fast, though, because I can't yet hold that pace for the full race on this course. Nonetheless, I got some good work in. We went to the gym afterward to lift weights...hard stuff. Later, I did a bit of stretching and used old faithful (the foam roller). Without that little foam cylinder my body would break down.

We went out to the tank today for a steady, middle length run. It was hot, nearly 85 degrees. The group I was in was instructed to run out 38 minutes and back. The path has some hills that break up any fluidity that you may gain, but overall, a very manageable place to run well. We came back in 38:30, almost even splitting the run. Overall pace was around 6:15/mile.

Really easy day. I want to rest for tommorrows AT run.

We had a workout today at 6:30 am, really early for me. When I woke up, though, I felt good. The menu today called for an 8000 meter AT run. Wetmore assigned me to the middle group, and set a goal time of 26:40. We began right on, or a bit below pace. The idea of the workout was to slowly squeeze the pace down while still staying fully aerobic. We hit the 5k in 16:40, and I felt really good. We did the final 3k in 9:44 to finish with a total time of 26:24 while negative splitting the end. I used to be sckeptical of the whole negative split thing, but as time goes on, I am becoming a firm believer in it. I was also amazed at how easy this felt, especially since we were running on grass. There was no point in time in which I felt like I was laboring. I definitely think that I could have done this a full minute faster in a race (here at altitude). Great workout!

Really easy tonight. I worked all day, so running did not sound all that good.

Today was a great long run! I ran 15 miles in 1:29 at "the grange". Everyone split up into their assigned groups and got going. I felt tired (went to bed late last night), but overall I felt pretty good. Man, I used to struggle to hold 6min pace for eight miles. Crazy to think that I now did it for 15 without even planning on it, especially when I was not feeling fully charged. Well, tommorrow will be easy.

Today was a bit too long for an easy run, but I definitely did not run it hard. The route I planned on taking was a bit longer than I expected.

Today was a speed workout, consisting of 14x300 meter repeats. Pacing was weird, a bit faster than 10k race pace (sea level) at the end of the season. We did the workout at Foothills Park, a hilly grass field in north Boulder. I felt fine, averaging around 50-55 seconds per repeat. In all, a good workout. 

Today was a medium long run. I was assigned 12 miles at about 6:00-6:15 pace. I was tired from not sleeping too much last night, but I still hit about 6:10/mile. I felt bad at the beginning, but as time passed I began to feel better.

Easy

Awesome! Today was 5x1500 repeats at a bit faster than threshold pace (to go a bit anaerobic). My group (Richard Medina, Rob Thayer, Greg Castro) was assigned 4:36 per 1500 (4:50-4:55/mile). The first two/three were really easy, but the last two had a bit more sting. On the final repeat, it was only me and Medina, trading off the lead. I hit the last split in 4:34, which felt really good. I love finishing a workout going negative. We did some strides at the end, too. I feel great!

Easy. I worked all day, definitely not too enthused about running. This week was tough. Although my mileage is not crazy, we are doing four workouts per week. I want to hit those well. If that means small mileage on easy days, so be it.

Today I ran fifteen miles on the famous "mags". If one wanted to get technical, it is actually Magnolia Drive for the first few miles, then turns into Magnolia Road (just a sidenote :) ). The elevation is about 8,500 to 9,000 ft. but really doesn't feel too bad; I didn't notice any substancial difference in need for air. The first 7.5 out were downhill (according to Wetmore), but seemed more like rolling hills to me. The way back was good, I felt like I really got rolling. I ran barely negative, finishing with a total time of 1:38. This shows that the altitude did slow me down more than I expected because this was 6:00 pace effort. In all, a great run! T-minus one week until the Rocky Mtn. Shootout!  

When I left my appt. today it was pouring rain. Halfway through my run, my shirt was drenched, so I decided to take it off and just endure the cold. I felt kind of crazy, but I would rather have no shirt on than one that bounces around and is heavy. Definitely an adventure. 

Today was a fartlek workout of sorts, consisting of three minutes on, two minutes off. We ran on the Buff Ranch (where we will race this weekend) and did the workout at hopeful race pace (5:15-5:20ish for me on this course). I just got cleared by the NCAA clearinghouse, too, so I am officially running in uniform this weekend! Excitement!

Today was an easy day, a welcome break from the usual steady Wednesday runs. Our coach wants us to rest up a bit for Saturday.

First day off in a month. Felt excellent!

Today was a "shake out" on the Buff Ranch. Our team jogged around the course and did some strides at the end. Ready to roll!

I have to say, I was not nervous coming into the race today. I guess the stress of running the time trial has (to some extent) numbed me to pre-race anxiety. Our team met an hour before the scheduled start (10:45 am), and began our warm up. We ran about three miles then circled up to stretch. It was pretty quiet; most of the team was mentally preparing for the battle ahead. We were allotted with box six, a space located in the middle of the starting line. About three or four minutes before the race, our team congregated in the box, anxious to get rolling. Some other teams were doing some ridiculous chants, jumping up and down and doing whatever it took to build up some adrenalin. Our team does none of this. Stated in Running with the Buffaloes, Wetmore wants us to be business like in our racing. We do the talking with our feet, not some silly intimidation chant. He offered a story: Clint Eastwood (in some western movie), walked into town, spit on the dog, killed everyone and promptly left. This is how he wants us to operate. Being my first ever collegiate race, I was amazed at the power a pack has. It felt like our team was a congragation of wolves, feeding off each others adrenalin just waiting to be unleashed. The gun went off and a mad dash took place. I did not wear a watch today because I wanted to run based off of feel, not time. By maximizing the use of sensory data, time is minimized. Additionally, this course is so sporatic in mile pacing that watching splits does no good. I settled in and just ran consistently, not getting too excited too early, but also putting the hurt in at the right time. My splits were (5:35, 10:35, 15:51, 21:43, 26:43). I felt much stronger than a month ago, which was shown by my time. I ran almost 35 seconds faster than four weeks ago, finishing with a total time of 26:43. Based off of this performance, I am really hoping to run pre-nats. Wetmore takes the top ten or so runners from the team, and I was number nine. Close, but I will take what I can get. A month ago I wanted to just make the team, much less travel to regional meets. This was an awesome experiece for my first collegiate race, unlike any racing I have ever done. The whole concept of a team really helps you perform to your fullest. I am really grateful to be in the position I am in.

Results: http://www.cubuffs.com/ViewArticle.dbml?SPSID=3955&SPID=260&DB_OEM_ID=600&ATCLID=1251879

Race article:  http://www.cubuffs.com/ViewArticle.dbml?SPSID=3955&SPID=260&DB_OEM_ID=600&ATCLID=1251891

"Long" run today at Coot lake. It was really windy, which = bad.