Week of Nov. 22nd-28th, 2004

Monday 11/22
3pm – ran 60 minutes very easy on my own. Felt very tired from the fast run yesterday. My legs don’t feel tired; the rest of my body just feels dead. The tapering will begin soon. I’m seriously thinking about running a fast turkey trot on Thursday, but we’ll see.
8.5 miles

Tuesday 11/23
4pm- I ran 70 minutes around town today with Tom. He ran only 45, but I continued on for a loop around IF. I had pretty bad GI distress, and the last 10 minutes were horrible. But I got back to the house in time, barely… Too wet to do the workout today, will do it tomorrow.
10 miles

Wednesday 11/24
7am- ran a workout alone with Vig watching on at Morris Williams Golf Course. It was ridiculously windy and very cold (around 40). Twenty minute warmup with some strides. Then 16 x 80 seconds hard with as I feel recovery.
1-4 – on the flat grass, but where the strongest winds were, using 1 minute recovery jog
5-8 – on the hilly parts, most of the 80 seconds used to climb the hill, 50 secs recovery
9-12 – on the flat grass again, using 45 seconds recovery
13-16 – on the hilly parts again, using 40 secs recovery, and 30 secs for the final interval.
This was a very tiring workout, and the last few I was really getting lactic. Good workout for next week’s race.
12 miles

Thursday 11/25
11am – ran 90 minutes alone. I started from the house, and went down to Town Lake. I Passed some turkey trotters on the way down there. I realize I should have probably run the Manchester road race this weekend and picked up some prize money, and tuned up for the race next week, but oh well. I’ll do that next year. I ran pretty hard the last half of the run today.
14.5 miles

Friday 11/26
9am – ran 50 minutes with Tom down at Town Lake. We ran from 0.0 around, and crossed back over on I35 to make a loop. Good run, and we were running 6:30’s right on.
7.5 miles

9pm – ran 40 minutes around the neighborhoods, and up around the Central Market loop a few times. I ran definitely clicking off some 5:40s feeling really good and smooth. I have to drink more water though.
6.5 miles

Saturday 11/27
9am- I ran a 20 minute warmup down to Town Lake for a 6 mile tempo. On the tempo I could only get mile 1 and mile 6 because of the flooding (we had to loop around off the gravel), and those were 5:15 and then 5:00 for the last mile. I ran back to the track (15 min), put on my flats and ran a 2 mile in 9:06 (4:35, 4:31) in FIERCE winds. I was very pleased about this, and Vig stopped by to watch. I cooled down 10 min barefoot on the grass and then another ten minutes on the roads home. I ran 3 hard strides in front of the house when i got back.
15 miles

Sunday 11/28
10am- ran 90 minutes steady with Ben, Mark, and Tom. Tom and Ben only went 50, and Ben had to stop early because of his calf. We ran at Town Lake. I felt ok, need to hydrate well this week. We all went to Juan in a Million afterwards for their famous Don Juan.
14.5 miles

Week Total – 88.5 miles

Week of Nov. 15th-21st, 2004

Monday 11/15
Day off. I decided to take today off because I am feeling a little tired from all the mileage, but mostly because my foot hurt a lot, and it definitely is getting worse, so it needs a day to get better. I rubbed Rainbolts magic cream on it, iced it, and popped some Advil.
0 miles

Tuesday 11/16
4pm – ran a workout with Ben and Barry. We ran from the track to Town Lake, where we ran 8 x 3 minutes hard with 3 min steady recovery. I was running very fast, and I averaged 5:15 per mile during the workout, running 8 miles in about 42 minutes, but the workout lasted 48, so it was a 9 mile workout. We then ran back to the track and I ran 2 x 1000m in 2:57, 2:53, in my trainers with 2:40 recovery at 6 minute pace. I feel really tired afterwards, but a great workout and the foot felt fine.
17 miles

Wednesday 11/17
5pm – ran 90 minutes hard with Ben and Barry. We ran from the house down to Town Lake, and we did a loop to the left. We were probably averaging 6 minute pace for most of the way, and I was on my own after 60 min since Barry wanted to add-on and Ben wanted to cut it short. I guess I’m just in the middle somewhere. Foot felt ok, but I think it will hurt tomorrow. Will ice, stretch, and pop advil. Worked on my carding application all day.
14.5 miles

Thursday 11/18
10am- ran 50 minutes with Barry. We ran IF a couple times via the alleys. My legs felt very tight the first 10 minutes, but they eventually got better and we were going at an easy 6:40 pace most of the way.
7 miles

5pm- ran 40 minutes with Barry again. This time we went on the east side, saw some hoes getting into some guys car, pretty funny, and then looped the cemetery a couple times.
6 miles

Friday 11/19
10am – ran a workout with Ben and Barry, but they really didn’t do any with me. I ran 20x hills at Hancock (23” up, 35” down) after a 20 minute warmup. I ran another 18 minutes, and then 3 miles on the track in 14:41 feeling easy. Then 15 minute cooldown. Afterwards, I got the crappiest massage of all time from some fat guy named Bob. NOT going to see that guy again.
12 miles

Saturday 11/20
10am – terribly rainy and stormy day. Joe, Barry, Zach, and I drove out to Onion Creek Greenbelt, but the river there was so high that we couldn’t cross over to the trails. So, we drove back to the house and ran from there, going to IF over to shoal creek road. It was starting lightning like crazy, so I waited under an overpass for a while and then finished off for about 60. Its ok though, I wanted an easy day today.
9 miles

Sunday 11/21
11am- ran a long run with Ben and Barry. Barry and I ran to Town Lake and picked up Ben at 0.0. We then ran around the loop, some parts were flooded because of all of the rain. Town Lake was really high and there were even rapids on it at parts. I dropped Barry around 50 minutes in. He said I was flying, but I don’t know how fast I was going, maybe 5:30-40. I felt awesome. Ran really hard from 40 min to 1:40, and then easy another 10 minutes around the house for 1:50
18.5 miles

Week Total – 84 miles (6 days)

Week of Nov. 8th-14th, 2004

Monday 11/08
9am – ran 70 minutes with Barry out at Walnut Creek Trail again. We went to explore more of the trails that we didn’t get to on Saturday. Very nice place to run, and the weather was perfect again. Barry and I ran 4x20secs hard strides afterwards. Legs feel good.
11 miles

Tuesday 11/09
7am – ran a workout at Zilker Park with Ben and Barry. We ran on a 500m grass loop in our flats, and the footing was not so good. The workout was 16x500m, passing the 400m in 70, with 1:15R jog. The first 4-5 were 70, and then I picked it up slowly. 6-10 were 67-68, and the last 6 were all around 65-66 with the last being 64, then 63 (1:20 for 500m). My legs felt heavy for the first half and then they loosened up a lot and I felt like I could open up for the last few. This was a very taxing workout, but I was very happy about it.
The warmup was 28 minutes, and the cooldown was 26 minutes.
14 miles

Wednesday 11/10
10am- ran 90 minutes easy on my own. I ran from the house to Town Lake and then made most of the loop around to the left. I was running about 6:30-6:40 pace all of the way, since the legs felt really tired from yesterday’s workout. My hamstrings are also very tight. Need a massage! Other than that a good run.
14 miles

Thursday 11/11
10am – ran 45 minutes with Barry, Ben, and Munoz. We ran from the house to Shoal Creek, and then added on a little near the house. Legs felt ok.
6.5 miles

4pm- drove out to Onion Creek Greenbelt with Tom and Barry. This place was in a pretty sketchy area, and we weren’t so sure we wanted to park the car there. I think we just overreacted (especially Tom, what a panzy). The trails were ok, a little bumpy, but we had no time to explore fully. We will go back and check these out later. We ran easy for 40 minutes.
5.5 miles

Friday 11/12
12pm- I think today takes the cake for the longest workout I’ve ever done. A 16 minute warmup from the track down to Town Lake, followed by an 8-mile tempo at 5:15 pace with trainers on (Pegasus). I finished in 42:00, while Barry was about 43:05, and Ben struggled a little. We ran back to the track, put on our spikes and ran a 2000m, which I ran in 5:47 (Vig told me 5:50). I thought this last 2000m would feel awful, but it actually felt very good, and under control. We finished off with a 17 minute cool down, and then some Baha Fresh. Starting to feel somewhat in shape.
16 miles

Saturday 11/13
1pm- went to Waco to go watch the SC regional meet in the morning. On the way back, Barry and I stopped in Georgetown to run on some trails in the town. It was ok, we found some trails and a golf course to run around. We ran 78 minutes, stopping a little short because my foot hurt a little from the spikes yesterday.
12 miles

Sunday 11/14
11am- horrible weather this morning, it was really wet and cold. Barry and I waited a little while to see if things would clear up, but 30 min into the run it started pouring for almost the entire run. I was soaked at the end. I turned back a little early because my foot was hurting a little, but once I got to shoal creek I decided to run there and the soft surfaces were ok for it. So I went 90 minutes instead of the 100 that I wanted.
14 miles

Week Total – 93 miles (lifetime high!)

Week of Nov. 1st-7th, 2004

Week of November 1st – 7th, 2004

Monday 11/01
4pm – ran 70 minutes very hard around Town Lake and back. Probably averaged about 6 minute pace most of the way. I finished off the run with 4x20sec hard strides.
11 miles

Tuesday 11/02
6pm – ran a 6 mile tempo on Town Lake. A 20 minute warmup, followed by 6 miles at 5:10, 5:12, 5:15, 5:15, 5:15, 5:10. Felt pretty good, but very high stress level; high anxiety. 18 minute cooldown.
11.5 miles

Wednesday 11/03
4pm- ran 90 minutes by myself. Ran from scenic to Town Lake with an add on past the turn back to campus. Felt like I was running slow on Town Lake, but glanced down at my watch at the mile markers and was hitting 6 minutes right on. So that’s really good I guess…
14.5 miles

Thursday 11/04
9am- ran 43 minutes with Barry and Ben. We ran from the house through the alleys to IF, two loops around IF, and then back. The legs felt pretty tired at first, but loosened up a lot as the day went on. Got lots of sleep last night (10 hours) so feeling a lot better!
6 miles

4pm- ran 45 minutes with Barry, part of the way with Tom. We stayed at 7 minute pace on Town Lake so that Tom could stay with us, since he’s not allowed to go much faster than that right now.
6 miles

Friday 11/05
7am- ran a 5x2000m workout down at Morris-Williams golf course. Ran an 18 minute warmup followed by 4 strides. I put on my flats for the first 3 intervals and my old heavy black Nike XC spikes for the last 2.
6:01 – on flat course 3:30R jog
6:02 – on hilly course 3:30R jog
6:10 – on flat course 3:30R jog
6:05 – on hilly course 3:30R jog
5:53 – on flat course (last 1000m in 2:48) 18 minute cooldown.
13 miles

Saturday 11/06
12pm – ran 70 minutes with Ben, Barry, and Tom (who ran 30 minutes) out at Walnut Creek Trail. I’ve lived in Austin over two years and I had never run there before, let alone know that such an amazing maze of trails was only 10 minutes drive down the road. The run was awesome, and the weather was beautiful. Lots of sleep Friday night was very good (10 hours). Feeling great.
11 miles

Sunday 11/07
8am- ran 100 minutes from scenic to Town Lake, with an extension to the I-35 bridge and around to 0.0. Ran most of the way with the team, and then added on with Ben and Barry. Barry decided to keep going and get in Stratford while he was at it; crazy mofo. It was a great run, with perfect weather and the legs felt good. I had a good 2 hour nap afterwards.
16 miles

Week Total - 89 miles (lifetime high!)

Week of Oct. 25th-31st, 2004

Week of October 25th – 31st, 2004

Monday 10/25
9am – ran 55 minutes from the house. I ran to shoal creek all the way down to Town Lake and then back, and then added on in the park next door. The knee hurt like hell for the first 20 minutes and then warmed up slightly for the rest of the run. I started to run pretty fast, maybe 6 min pace for the middle 40 minutes. After the run I used Rainbolt’s anti-inflammatory cream on my knee three times, and did some stretching. I am hoping that this will not stop me from running tomorrow. No strides today as planned.
9.5 miles

Tuesday 10/26
7am – ran a workout with team. Warmup to Morris-Williams GC, some strides, and then 1000m over hilly loop in 3:00, 40 sec R
200m in 29 sec, 2:30 min R
1000m tempo over flat at about 3:00 pace, 40 sec R
200m in 30 sec, 2:30 min R
1000m in 2:47 sec over hilly loop (got dropped in last 50m), 40 sec R
200m in 31 sec
30 minute cooldown, last 15 minutes on the grass inside the track
10 miles

Wednesday 10/27
1pm – ran 85 minutes from 0.0 to the greenbelt and back. Very muddy, and fell once, but was ok. Talked with Ray Flynn today, he painted a very bleak picture today for me in terms of sponsorships. It sucks man!
13 miles

Thursday 10/28
8am – 60 minutes around the east side and around the cemetery with Ben and Barry, pretty easy pace. Only got 4 hours sleep because of grading. Got on the plane to Philly
9 miles

Friday 10/29
9am – VanCordlant Park. There to watch Heps but did a workout before hand. Ran 18 minutes for warmup, followed by an 8 mile tempo run. Barry and I ran 2 loops of the 5k course including the back hills, and then one loop of the 3k loop, including cemetery hill. First 5k was 16:50, second 5k was 15:50, so the total was around 42 minutes for just under 8 miles. Felt good and strong for first time.
13 miles

Saturday 10/30
11am- ran 95 minutes with Barry in the woods at Cornell, very slow going through the trails, and there were lots of hidden rocks and roots sticking out from under the leaves on the trail. Legs felt tired, but it was ok.
14 miles

Sunday 10/31
9am- ran 45 minutes with Barry around Cornell. Very tired from the party the night before and we only had time to run 45 minutes to get in the car and drive back to Philly for the flight home. Once I got to Austin I was way too tired to run again.
6 miles

Week Total – 75 miles

Week of Oct. 18th-24th, 2004

Week of October 18th-24th, 2004

Monday 10/18
30 minute jog in the neighborhoods, around Hancock. I felt really tired from the jetlag. Got up at 4:30 in the morning, and had an exam after loads of discussion sessions.
4.5 miles

Tuesday 10/19
I ran 65 minutes with Barry around Town Lake. Still felt jetlagged and so we didn’t push it too much. Getting motivated to train hard again. It’s about time to get it done.
10 miles

Wednesday 10/20
8pm – ran 80 minutes pretty hard, from house to townlake and scenic. Last 5 minutes very hard. Felt ok, still a little tired from the jetlag, but got a 3 hour nap in the middle of the day. I got up at 5:20 for weightlifting study. 13 miles

Thursday 10/21
9am – 40 minutes. Two loops of the IF field and back. Very humid out, and the legs felt dead from the night before.
6 miles

7pm – 30 minutes with Barry around the Central Market loop 4 times. Felt a little hypoglycemic from dinner an hour beforehand but my legs felt a lot better than in the morning.
4.5 miles

Friday 10/22
7am - workout with the XC guys. I ran a 28 minute warmup, followed by a 2x4k on the grass in Zilker Park with flats on. 12:24, 12:12. Last one by myself because the guys were bitching that I was pushing the pace on the first 4k. Felt very tired the last 2 1k loops. 28 minute cool down.
12 miles

Saturday 10/23
9am – ran 65 minutes steady with Ben and Barry. We went left on Town Lake and we were probably averaging 6 minute pace for a good portion of the middle of the run. Very cool morning for once.
10 miles

Sunday 10/24
8am - Ran 90 minutes at Town Lake with the team. They were just going steady getting ready for Big XII next week. Ran most of the way with Barry and Ben, but I dropped them with 4 miles to go and averaged 5:35 for those last 4 miles. Felt great, but slight pain under my knee on the interior. I iced the knee afterwards.
15 miles

Week Total – 75 miles

Me running at the Canadian Championships