Week of June 27th - July 3rd, 2005

Monday 6/27
7:30am – I ran 66 minutes with Ryan Wilson this morning. We started at the house and then ran the TL loop. We were rolling 6:15’s on TL, and it felt comfortable. I then put on the spikes and ran 4x200m in 29, 28, 27, 27. Felt good, but almost all out. Afterwards I did some drills and ran 8 minutes back to the house.
12 miles

Tuesday 6/28
7am – This morning’s workout did not really work out to plan. I was supposed to go 5xmile, starting at 4:32, but I could not hit the time on the first one. I felt really heavy and sluggish. I went 4:37, and then Vig told me to just run 72’s and we cut the recovery. So I ran 4:47, then 4:48, with 2 minutes R. Afterwards I decided to do one last one in spikes and ran 4:32, again, not feeling great. I have to get more sleep, and go to bed earlier.
8 miles

Wednesday 6/29
8am – I decided to run very easy today and only go about 65 minutes. After the crappier workout yesterday I thought it would be best to back off on the mileage for a few days.
9 miles

Thursday 6/30
5pm – this morning I ran only 45 minutes easy. I needed an easier day.
6 miles

Friday 6/1
6:15am – I ran a track workout this morning. It was 8 x 1000m in 2:50 with R 2, 2, 3, 2, 2 minutes. I ran the first 2 with flats on and then switched to spikes. I ran them in 2:49-2:48, with the last one in 2:47. By the end it was really hot out already and Vig was spraying me down with the hose as I ran by. It was a pretty good workout.
13 miles

Saturday 7/2
10am – I ran 40 minutes this morning from house to shoal creek and a little add-on.
9pm – I ran 30 minutes easy around the neighborhoods
10 miles

Sunday 7/3
7am – I ran 90 minutes this morning with the guys on the Greenbelt. I was going a little too fast for them so they let me go ahead after about 15 minutes. I made it almost all the way to the hill of life and then turned around. I felt pretty good and strong.
14 miles

Week Total – 72 miles

Week of June 20th - 26th, 2005

Monday 6/20
8am – I ran 70 minutes today from the house to Scenic. My first run completely on the road and up some hills and it felt pretty good. I ran to the track where I did 5x150 sprints in 22, 21, 21 in flats, and then ran 20, 19.5 in my spikes. It was great to run in the spikes again. I then ran 5-10 minutes back to the house.
12 miles

Tuesday 6/21
6:30am – I ran a pretty tough track workout today. I ran a 20-minute warmup followed by some drills and strides. Then I ran 4x1000m with 5 minute jog R. The times were 2:45, 2:45 in flats, and then 2:41, 2:38 in spikes. Finally a very good workout and the weather was perfect today. I ran 25 minutes on the cooldown, and then ran another 22 minutes in the afternoon followed by some calisthenics.
13 miles

Wednesday 6/22
7:30am – I ran 90 minutes on the Greenbelt pretty easy with Barry. The temperature was perfect this morning and I felt good. Afterwards I got a nice deep massage from Lake Austin Massage.
13 miles

Thursday 6/23
AM – I ran 40 minutes with Barry from the house to the IF fields and back.
PM – I ran 40 minutes again with Barry, this time on Shoal Creek.
12 miles

Friday 6/24
6am – This morning I ran a workout with Barry. We ran from the track to TL where we ran a 4 mile tempo, starting from 0.0. I ran 20:28, or 5:10, 5:12, 5:01, 5:05. Barry ran about 22:10. Then we ran back to the track and I ran a 2k in 5:48 (2:57, 2:51), followed by 3 minutes R, and 4x400 in 63, 63, 60, 58 with 60 seconds rest. The 400’s felt awesome so I think there is a little hope yet to get in shape. As a cooldown I ran 15 minutes barefoot on the infield easy.
13 miles

Saturday 6/25
3pm – I took a long nap this morning and so I couldn’t get to run until the hottest time of the day. So I decided to break the run up into 2. I ran 36 minutes at 3pm, and 30 minutes at 7pm
10 miles

Sunday 6/26
7am – This morning I ran 1:50 on my own from the house down to Town Lake and looped around. I added on past the dam along the river and back to the TL loop. I thought I was running pretty easy but once I got to 0.0 I started taking splits and was running 6:00 pace for at least the last 6 miles. It felt good, but a little sluggish.
17 miles

Week Total – 90 miles

Week of June 13th - 19th, 2005

Monday 6/13
7am – I ran this morning on the Greenbelt for 60 minutes. I felt pretty good considering the long run yesterday. Afterwards I drove to the track, did some drills, and then ran 4x200 in 29, 28, 27.5, 27. It felt like an all out sprint. I then ran 10 minutes on the grass and did some hurdle drills and calisthenics.
10.5 miles

Tuesday 6/14
7am – I ran another 16x400m workout this morning. The legs were really tired from those 200’s yesterday, I guess I ran them way too hard considering my fitness. Anyhow, Vig told me to take it easy for the first 4. So I went 69-70 for 1-4 and then 66 for #5 and #6, and then 67 for the rest. The last one was 64 and felt like an all out sprint. The recovery between intervals was 90 seconds jog. I need to get in much better shape.
11 miles

Wednesday 6/15
8pm – I ran 80 minutes with Raoul, Munoz, and Rainbolt. We ran from the house to Shoal Creek and then down to Town Lake. Rainbolt and Munoz only went 45. It felt like we were flying, but we were only hitting 6:20’s on TL. Saw the bats coming out from the Congress Ave. Bridge for the first time; pretty cool.
12 miles

Thursday 6/16
9am – I ran 40 minutes easy this morning from the house to the IF fields. It was already pretty damned hot out. I got a really deep massage in the late morning from Lake Austin Massage and it left me feeling very tired and sore the rest of the day, so I decided not to run again.
5.5 miles

Friday 6/17
6:30am – I ran a 6 mile tempo on Town Lake in 32:00. I felt very sluggish from the massage yesterday and hopefully that’s why I ran a little slower than I expected. The mile splits were 5:27, 5:22, 5:20, 5:20, 5:17, 5:14. So I was definitely getting faster as the tempo progressed. I ran back to the track and did 2 x 1000m in 2:59 (easy) and 2:51 (a little harder). The wind was already blowing pretty hard on the track, so I figured this was ok. I then ran a 15-minute cooldown.
14 miles

Saturday 6/18
9am – I ran 70 minutes steady down at Onion Creek Greenbelt. The trails were very good, and there were loads of them. I was just worried about getting lost so I didn’t venture off too far. It was already very warm out but I got through it ok.
11 miles

Sunday 6/19
6:45am – I ran 100 minutes today. I started off at 6:45 and steadily dropped it down to 6:00 pace by mile 5-6. The last 4 miles were 5:50, 5:50, 5:45, 5:30. I jogged the last 4 minutes to the car as a little cooldown. Today I felt much stronger than last week.
16.5 miles

Week Total – 80.5 miles

Week of June 6th - 12th, 2005

Monday 6/6
OK back to serious training now here in Austin.
AM - I ran 60 minutes from the house to Town Lake and the loop back. I was averaging 6 minute pace on TL.
PM – I ran 15 minutes easy at night while getting my flats from the locker room and did 4 hard strides on the road in front of the house. The foot feels fine again.
11.5 miles

Tuesday 6/7
AM – I ran my first track workout so far. I slept through my alarm so I didn’t get out there until 8am and it starts to get hot then. I ran a 25 minute warmup with strides and drills, followed by 16x400 in 66-68 with 90 secs R jog. The first one felt like I was sprinting and by halfway through I didn’t think I would get through it. Anyhow I did, although the last couple were 68, 69, 65. This showed me that I have a lot of work to do to get back to form. I did 20 minute cool down afterwards.
11 miles

Wednesday 6/8
AM – I ran 80 minutes from the house to Town Lake with an add-on to the Greenbelt. I felt really slow today, and I really couldn’t go faster than 6:45 pace. Anyhow, I treated it as a recovery day. I need to get a massage.
12 miles

Thursday 6/9
AM – I ran 40 minutes this morning on my own.
PM – I ran 40 minutes again this evening pretty easy.
12 miles

Friday 6/10
6:30am – got up early to get this workout in. Started from the track and ran down to Town Lake. I ran a 4 mile tempo with my flats on in 5:07, 5:11, 5:12, 5:20, for 20:50. I ran 15 minutes back to the track and ran 2x1000m in 2:52, 2:48 with 2:30 jog R in between. These felt much better than I thought they would. I then ran an 18 minute cooldown. It was LONG workout this morning.
13 miles

Saturday 6/11
AM – I ran 30 minutes from the house to IF fields and back on my own
PM- I ran 35 minutes with Rainbolt and Munoz from the house to the IF fields again. We were flying tonight out there after seeing Leo Manzano win the NCAA 1500m in 3:37. HUGE props to him.
10 miles

Sunday 6/12
7am- I ran 90 minutes on Town Lake on my own. Started off pretty easy at 6:45 pace and slowly dropped it down to 5:50’s for the last 5 miles or so. It was a little hot, but a cooler breeze kept it bearable. My legs felt tired, but I was able to fight through it and get it done under control.
15 miles

Week Total – 84.5 miles

Week of May 30th - June 5th, 2005

Monday 5/30
I ran 30 minutes when I got to Toronto at a very nice park near Madeleine’s house. I was very tired and jetlagged. I can still feel my foot a little bit; I’m a little scared about it.

Tuesday 5/31
I ran 30 minutes today when I got back to Austin. Again today I was very tired.

Wednesday 5/1
I ran 30 minutes today again in Austin before getting on a flight to Florida with Jessica.

Thursday 6/2
I ran 60 minutes in Delray beach along the ocean drive (A1A). It was very hot and humid even at 8am, and the sun wasn’t even out. Afterwards we drove down to South Beach and had some fun.

Friday 6/3
I ran another 60 minutes today in Delray along the same path as yesterday. I was able to get a decent amount of soft surface running beside the railroad tracks but the surface was not that great.

Saturday 6/4
AM – I ran 30 minutes along the railroad tracks in Delray Beach
PM – I got back to Austin and ran with Barry from the house to the IF fields for 40 minutes.

Sunday 6/5
7am – I ran 80 minutes most of which was with the guys getting ready to leave for NCAAs. We were running 6:05’s and it felt really fast.