Week of July 25th - 31st, 2005

Monday 7/25
9pm – Tonight I ran 60 minutes pretty easy, but steady the last half (6:20-30) and then went on the track in my flats and ran 6 x 400m in 62 with 1:30 R. It was pretty windy out and my legs were definitely hurting from the last couple of days, but I toughed through it. The last one I took only 60 seconds rest and ran 60, feeling almost all out into the wind in the last 100m. I felt good, but I wish I was a little faster right now. I then ran 6 minutes back to the house
11 miles

Tuesday 7/26
No running today. In the morning I was moving furniture like crazy and then all day I was traveling. We didn’t get to the house in Chatham until 2am. It sucked.
0 miles

Wednesday 7/27
7pm – Tonight I went to the track in Chatham and ran 25 minutes and then did a couple 200’s and then a couple 100’s. I felt a little stiff, but otherwise it was ok.
4 miles

Thursday 7/28
RACE – Pan Am Junior Miracle Mile – 4:03.31
This was not a bad race for me considering I haven’t done any speed work. Afterwards Goucher and I ran a 4-mile tempo run in our spikes on the track. We ran about 20 minutes and it felt like we were jogging. We were pretty much having a conversation during… it felt great.
12 miles

Friday 7/29
11am – This morning I ran 65 minutes from Dad’s house down some dirt roads. Later on in the afternoon I ran another 25 minutes.
14 miles

Saturday 7/30
Unfortunately today I couldn’t run because my foot had a huge infected blister that was squirting puss. I could hardly walk on it.
0 miles

Sunday 7/31
10pm – Tonight I ran 60 minutes easy and the foot felt ok. It hurt, but I didn’t feel like I made it worse by running on it.
10 miles

Week Total - 51 miles

Week of July 18th - 24th, 2005

Monday 7/18
11am – Today I ran from Vancouver airport because I was on a layover on my way home from Winnipeg. I ran 90 minutes at a decent pace, and the weather was perfect.
14 miles

Tuesday 7/19
8am – This morning I ran 70 minutes pretty easy and then did 4 hard strides on the road.
10 miles

Wednesday 7/20
7am – This morning I ran a 6 mile tempo on Town Lake. It was unbelievably humid, and so it was very hard to go fast. I also felt very tired. I ran at about 5:15 pace for the tempo.
12 miles

Thursday 7/21
8am – I ran from the house and did a pretty hard 85 minute run to Town Lake and then did Stratford for the first time this year. Stratford is about 2 miles of grueling hills. There are about 5 one to two minute climbs.
13 miles

Friday 7/22
9am – I ran 40 minutes from the house to the IF fields
9pm – I ran 35 minutes from the house down to TL and back. I caught up with Raul and Munoz for the last 15 minutes
11 miles

Saturday 7/23
6am – This morning I ran a long workout on the track. It was 8x1000m in 2:48 – 2:50 with 1 minute R. It was very humid again this morning and I felt very fatigued (I need more sleep I guess). The workout went well, and the times were between 2:49 and 2:51, with the last one being 2:48. I was hoping to finish a little faster, but I just didn’t have it in the heat. In the evening I ran 20 minutes to shake the legs out.
13 miles

Sunday 7/24
9pm – Tonight I ran a really hard and long run. I ran 1:45 with the first hour or so at 6:00 pace and then the last 45 minutes probably way under 6:00. I ran from the house and did scenic. Then I extended it on onto TL in the dark and then back to the house for a drink of water and then in the neighborhoods for the rest. I was DEAD afterwards, I couldn’t even see straight to pick up Jessica at the airport.
17.5 miles

Week Total – 90.5 miles

Week of July 11th - 17th, 2005

Monday 7/11
9am – this morning is ran 50 minutes on my own around the neighborhood. It was already very hot out, and I don’t know why I waited so long to go run.
10pm – I decided to run again 20 minutes tonight and do 5x100m in the new spikes. I felt like I was flying in these milers. Afterwards did some drills and calisthenics.
11 miles

Tuesday 7/12
10am – I ran a workout this morning : 10 x 200m in 29-30 with 30 seconds R. It felt great even though it was almost 90 out when I did it. The new spikes felt great and I think I’m going to wear them in the race on Friday. In the evening I ran a 30 minute shakeout at a pretty good clip.
12 miles

Wednesday 7/13
Once I got to Winnipeg I ran with Alex l’Heureux for about 50 minutes. It was really warm and windy. It was not what I expected Winnipeg to be like. My legs felt tight, but I guess it was from the flight.
8 miles

Thursday 7/14
Today I ran an easy 25 minutes and put on my spikes and ran some strides – 2 x 200 at 30, then 2 x 150m.
4 miles

Friday 7/15
RACE – Canadian Track and Field Championships – 5000m – 2nd place - 14:03
The race went well and I got the job done. Reid went out hard and I decided not to follow because I didn’t know what my fitness was like. I hung back and then kicked hard in the last kilometer. My last 800 was around 2:04, so that was very good.
10 miles

Saturday 7/16
11am – I didn’t sleep so well last night after the race, but I did manage to run about an hour today easy.
9 miles

Sunday 7/17
2pm – Today I wasn’t feeling very good, but I did manage to run about 50 minutes easy.
7 miles

Week Total – 61 miles

Week of July 4th - 10th, 2005

Monday 7/4
8pm – Tonight I ran a workout on the track. It was 10x200m in 30 with 200m jog R (1 min). It was pretty easy since I have a race in two days. I watched the fireworks from the track with Jessica afterwards.
9 miles

Tuesday 7/5
7am – I ran an easy 20 minutes in the morning before getting on the plane to Indianapolis.
8pm – I ran another 20 minutes this evening with Ryan McKenzie and Christiano Mauricio.
6 miles

Wednesday 7/6
American Milers Club - 1500m – 3:54. Not a good race. I felt like I wasn’t even tired at the end, and was not lactic at all. Very poor effort, but I guess I was worried about my fitness and didn’t really know what to expect. I guess this was at best a crappy season icebreaker. Afterwards I ran 50 minutes and did 5 x 100m very hard with Alex l’Heureux.
12 miles

Thursday 7/7
9am – we met up with Robert Gary and the IU gang and ran 60 minutes at a pretty decent pace on their trail system. My achilles hurt a little bit, but I iced it and it felt good later on.
9.5 miles

Friday 7/8
8pm – I ran 30 minutes with Ryan tonight and then did a couple 200’s in 30 and then a few 100’s followed by drills and stretching.
4.5 miles

Saturday 7/9
American Milers Club - 1500m – 3:49.76. This was a much better race than a few days ago. I felt like I was actually competing and held on well for about 1200m. I went 60, 2:01, 3:02 and then started to go pretty lactic. I fought through it though and then rested only 10 minutes before pacing the 5k through 2k in 5:40. Not a bad workout.
9 miles

Sunday 7/10
8am – I ran 90 minutes this morning with a whole group of guys, mostly Canadians that ran the races last night. We ran on the trails and then finished up by running a little bit on the cross country course.
14.5 miles

Week Total – 64.5 miles