Week of August 22nd - 28th, 2005

Monday 8/22 – Today after the race I ran 40 minutes before jumping on the bus to Manchester airport.
6 miles

Tuesday 8/23 – Today I ran an easy hour around Mullaghmore
9 miles

Wednesday 8/24 – I jumped on the track today and ran an ok workout in Sligo. I ran 4 sets of 3 200s (29-28-27) with 50 seconds rest, 3 minutes between sets. It went well, but I felt slow, and there was a little bit of lactic on some of them near the end, but then again it was very windy.
8 miles

Thursday 8/25 – Today I just jogged 25 minutes in the morning and then again 25 minutes in the afternoon. Very cold and windy today, I had to even wear a sweater and running pants.
8 miles

Friday 8/26 – Today was a pretty short but tough workout. I ran 1000m in 2:33, and then 400m jog (2:15), and then 800m in 2:03, and then 400m jog (2:20), and then 600m in 1:31. It was very tough with the strong wind, but I was happy about it.
8 miles

Saturday 8/27 – Today I just ran 25 minutes in the morning on the dunes and then 25 minutes again in the evening around the head. It was a little warmer today, but still windy
8 miles

Sunday 8/28 – This afternoon I drove back from Mullaghmore to Sligo and got on the track and did 3 sets of 30-29-38 200s with 50 seconds rest and 3 minutes rest jog between sets. I felt VERY good today and stayed very relaxed with no lactic.
8 miles

Week Total – 56 miles

Week of August 15th - 21st, 2005

Monday 8/15
8pm – When I got to Mullaghmore today I just ran about 15-20 minutes to shake out the legs before going to bed for a long time.
2 miles

Tuesday 8/16
5pm – Today I ran in Mullaghmore (Ireland) for 60 minutes, around the headland a few times, and down on the fields near the beach. Afterwards I ran 5 x 20 secs sprints with 1:30 R, followed by a 5 min jog.
11 miles

Wednesday 8/17
10am – This morning I was dropped off in Sligo by Barbara at the track. It was raining pretty hard and so I waited before starting the workout out. When the rain subsided I ran a 20 minute warmup and then 4 miles at 19:23 (4:50, 4:55, 4:50, 4:48) in my flats, then a 5 minute jog, followed by 4 x 300m with 40 seconds R, in 45, 45, 45, 43.5. I felt very good today, even though there was a very strong wind on the backstretch. Bodes well for Sunday I hope.
11 miles

Thursday 8/18
5pm – This afternoon I ran 60 minutes easy in Mullaghmore along the road and then on the dunes and fields with the cows. Afterwards I went into Bishop’s Pool, a small enclave down a cliff on the ocean, and I dipped my legs in the cold water for about 20 minutes. It felt really good.
9 miles

Friday 8/19
11am – This morning I ran 25 minutes easy around Mullaghmore, and then I ran 20 minutes in the evening when I got to Dublin.
6 miles

Saturday 8/20 – Today I went to the track and ran with Sully and Nate. We just ran 30 minutes easy and then I did some strides in my spikes. In the stadium the wind seemed to be in your face all the way around the track.
4 miles

Sunday 8/21
RACE – British Grand Prix – 2 miles – 8:31.32
I went out DFL for the first 400m thinking I would be pulled along in 63, but I was 59 in last place, and then 4:08 at the full mile, which was way too fast. The last mile hurt really badly but I still managed to kick decently. I was disappointed in the fact that I did not run evenly because I know I am much faster than this.
6 miles

Week Total – 49 miles

Week of August 8th - 14th, 2005

Monday 8/8
11am – this morning I ran 55 minutes pretty easy from Mom’s house to the trails around the island. I found some pretty nice trails, but not too long in the forest near the house. My quads felt very sore today after yesterday’s long run. The afternoon I drove to pick up Jessica, and then in the evening I ran 15 minutes and did 4 really hard sprints for 30 seconds in my trainers.
11.5 miles

Tuesday 8/9
9pm – Tonight I ran another long workout here at the track in Montreal under the lights. It was much windier than on Saturday, maybe 3.5-4.0 constant wind. I ran 22 x 400m in 65 with 1 min R. Most of the intervals were right around 64.1 – 64.3. I felt very good and maybe should have continued to 24-25, but my right calf started to tighten up a little and my right foot was blistering again. On top of that and the wind, I said that was about enough and dropped a 61 to finish. Felt great.
11 miles

Wednesday 8/10
9pm – Tonight I ran 70 minutes pretty easy after dinner from the house in Montreal along the bike path into Verdun and back. I felt very good and was thinking about going longer, but Vig told me not to and I also had some GI issues from running so soon after dinner.
10.5 miles

Thursday 8/11
11am – Jessica and I drove to Mt. Royal Park, where I ran 45 minutes up and down the mountain on the wide bike path
7pm – I ran another 40 minutes tonight at a pretty decent clip around the island and I felt very good
13.5 miles

Friday 8/12
9pm – After driving Jessica to the Albany airport, I got back the house and slept a couple of hours before going to the track. I ran a pretty short, but tough workout tonight. I ran 3 sets of 1x1000m in 2:35, 45 secs R, the 4 x 200m in 30, with 30 secs R. The recovery between sets was 4 minutes jog. I felt pretty good tonight, although it was raining pretty hard at times.
10 miles
Saturday 8/13
11am – Today was a pretty easy recovery day. I ran 30 minutes in the morning and then 30 minutes in the evening here on nuns island.
9 miles

Sunday 8/14
8am – Before getting on the train to Toronto (for the plane to Dublin) I ran in from the house in Montreal across the river and back and then on the trails around the island for 90 minutes. I felt very strong and was slowly picking it up as the run progressed. Long day and night ahead.
14.5 miles

Week Total – 80 miles

Week of August 1st - 7th, 2005

Monday 8/1
9pm – Tonight I ran 65 minutes really hard once I got off the plane from Detroit. I ran from the house and did scenic. Going up the hills actually felt very good, and I’m starting to feel in shape again.
10 miles

Tuesday 8/2
11am – This morning I slept in and then ran 50 minutes easy from the house to IF and back. In the evening I ran 20 minutes including some strides.
10.5 miles

Wednesday 8/3
7am – This morning I ran a very hard track workout here in Austin. I ran 5 x 1000m with 3 minutes R. I ran the intervals in 2:42, 2:41, 2:41, 2:41, and 2:39. I felt very good through most of this workout and I definitely could have run a few seconds faster per interval with a rabbit. It was actually pretty cool out this morning, although it started to get hot for the last couple of intervals, but it probably was just me. In the evening I ran 20 minutes to shake out
13 miles

Thursday 8/4
8am – This morning I was feeling pretty tired from yesterday, but it’s time to train like crazy, so I ran 85 minutes pretty hard from the house to scenic then Stratford and then to TL. It was getting very hot even for 9am, and my legs felt tight, but I toughed through it before getting on the plane for Albany. Once on TL I realized that I was actually running 6 min pace (felt much slower).
13.5 miles

Friday 8/5
1pm – This afternoon I ran 40 minutes here in Montreal from Mom’s house to the bridge and across the river and back. I felt very good this morning, although it was very windy out today.
7pm – This evening I ran another 40 minutes around Ile des Soeurs, and I felt very good again, except for all the nats out here.
13 miles

Saturday 8/6
7pm – This evening I ran a really long and hard workout at the Ben Leduc Track in Montreal. I should have waited a little longer before starting the workout, since it was still a little hot and windy, but it went well nevertheless. I ran 6 x mile with 1 minute R in 4:38, 4:38, 4:39, 4:40, 4:38, 4:37. I then jogged 7:30 easy and then ran 2 miles in 9:55 (5:00, 4:55). All of these were done in flats, so I thought it was pretty good. VERY tired afterwards
15 miles

Sunday 8/7
7pm – Tonight I ran 1:50 at a decent pace here in Montreal. I ran from the house, over the bridge to the F-1 track and did a loop around that and then back. There was way too much pavement and it definitely took a toll on my legs. I was going to run 2:00, but my legs couldn’t take the pavement so I cut it a little short.
17.5 miles

Week Total – 92.5 miles