Week of Jan. 10th - 16th, 2005

Monday 1/10
3pm- ran 60 minutes with Tom and Nichol. Tom just got off the plane last night, rested and all, and decided to drop the hammer and make a statement. Well after about 5 miles under 6 minutes (one of the miles was 5:43), I decided to slow things down and just cruise back to the track. 5x150’s in 19 flat average, then 10 minute jog, then hurdle drills and some calisthenics.
12 miles

Tuesday 1/11
9am- 30 minutes easy around the neighborhood.
4 miles

2pm- 25 minute warmup, followed by 10 hills (54.5, last two in 50, 48), with 1:45 recovery around the loop, down the hill. 25 minutes back to the track, then 3x200m in 31 with 200 recovery easy. Finished with 5 minute jog barefoot on the infield.
13 miles

Wednesday 1/12
10am- ran 90 minutes steady at Walnut Creek with the guys. Legs started feeling very tired after 70 minutes, but pushed through to finish strong. Hurdles, calisthenics, and drills after lunch. I went to San Antonio to see the Alamo with Meredith and Mark afterwards.
13.5 miles

Thursday 1/13
9am- ran 45 minutes on my own around the Shoal Creek Loop with a little add-on. Started the run very slowly
6.5 miles

4pm- ran 52 minutes with Tom up at Walnut Creek. We ran at a pretty steady pace.
7.5 miles

Friday 1/14
2pm- ran a tempo run with Tom, Ben, and Barry. 20 minute warmup to Town Lake followed by 6 miles, 5:05, 5:05, 5:05, 5:06, 5:05, 5:10. Tom finished about ten seconds ahead of me. 30 minute cool down followed by 8 strides on the grass and medballs, hurdles and calisthenics.
14 miles

Week of Jan. 3rd - 9th, 2005

Monday 1/3
3pm – ran 60 minutes hard with the team. We went from the track to the IF fields for a few laps and back.
10 miles

Tuesday 1/4
9am – ran 20 minutes easy for the guys. Hardly felt like a run.

3pm – ran a hill workout out on the new field that we found. I did 10x55 seconds up the hill with 2 minutes rest decently paced jog. The entire run was 85 minutes.
16 miles

Wednesday 1/5
9am- ran 90 minutes easy, starting with the team. They wanted to go Green Belt, but I decided to stay on Town Lake because of my ankle.
14 miles

Thursday 1/6
10am- ran 45 minutes with the team around the intramural fields. We were running at a pretty good pace since this was going to be the only run of the day for those guys.
7 miles

4pm- ran another 45 minutes with Barry and Ben on Shoal Creek with a little add-on.
6.5 miles

Friday 1/7
12pm- ran a workout with the team down at Zilker Park. I got paired with Jovi for 6x3min hard with 3 min rest steady jog. We ran back to the track and ran 2x400m in 62-63 with 2 minutes rest jog. Jovi and I were running very fast on both the intervals and the recovery on the thick grass at Zilker. It was a very hard effort today.
15 miles

Saturday 1/8
11am- ran 80 minutes with Flo, Caddy, and Poncho up at Walnut Creek, on the trails. Felt good, and it was a nice, smooth run. About 50 minutes in though, I felt a little pop in my hamstring, but it felt ok afterwards. It might be a slight strain
11.5 miles

Sunday 1/9
8am- ran 100 minutes with the team. However, Ben, Barry, and I dropped the group about 10 minutes into the run. We ran from the track to Mt. Bonnell, then to Scenic, and then to Town Lake and back with some add-ons. We were hammering the middle part of the run. Most of the run was 6:00 pace or under. VERY tired at the end of this run!
16 miles

Week Total – 96 miles (lifetime high!)

Week of Dec. 27th - Jan. 2nd, 2005

Monday 12/27
4pm- ran 45 minutes on the roads outside, followed by 25 minutes on the treadmill. My face was frozen during the run. It was really cold.
11 miles

Tuesday 12/28
4pm- ran 55 minutes on the roads, with 15 minutes on the treadmill. It was very windy today and the temperature was a little warmer, but still freezing.
11 miles

Wednesday 12/29
5pm- I ran 80 minutes pretty steady on the country roads. The temperature today was slightly above freezing and felt much better. My quads are feeling tight though, probably from the roads this week. I need to get a massage when I get back to Austin.
12.5 miles

Thursday 12/30
11am – 40 minutes on the roads easy. The shoulders of the roads have been cleared of snow, so I can run sometimes on the dirt shoulder, which is nice.
6 miles

3pm- ran 40 minutes again on the roads. I ran the same out and back course of the morning, this time a little bit faster.
6.5 miles

Friday 12/31
8am – ran 35 minutes before getting in the car to the airport. It was really windy and very tough to run in, but the temperature was very mild, maybe 8 celcius.
5 miles

Saturday 1/1
2pm- ran 70 minutes hard on Town Lake. Back in Austin, and the weather is beautiful. I actually ran with my shirt off today, and felt almost too warm.
11 miles

Sunday 1/2
4pm- ran 90 minutes around Town Lake. It was very humid, and I was very tired since I didn’t sleep well last night. I finished the run though, and it was at a decent pace.
14 miles

Week Total – 77 miles

Week of Dec. 20th - 26th, 2004

Monday 12/20
4pm- I ran 50 minutes with Barry but I felt really bad. I think a sickness is coming on.
8 miles

Tuesday 12/21
OFF – SICK!

Wednesday 12/22
OFF – SICK!

Thursday 12/23
8pm- 40 minutes with some new shoes, they were not so good.
6 miles

Friday 12/24
11am- ran 40 minutes with Barry before getting on the plane home. My achilles felt bad from the day before since those new shoes were terrible. I will have to get a new pair.
6 miles

Saturday 12/25
OFF- Christmas Day

Sunday 12/26
7pm- ran 50 minutes outside on the roads. It was cold out!
7 miles

Week Total – 27 miles