Week of April 16th – April 22nd, 2007

Monday 4/16
AM - 30 minutes around IFPM - 46 minutes with the guys up the alleys and around IF. back to the track and 5 x strides barefoot on the grass. Then 10 minutes easy on the grass.
12 miles

Tuesday 4/17
AM - 22 minutes easyPM - RAINY - 20 min up4 miles tempo (19:20 - 4:55, 4:52, 4:55, 4:38)20 min downRan with Middleton
13 miles

Wednesday 4/18
AM - 32 min - 4.5 milesPM - 45 min with Leo around Shoal Creek Loop, hard ab work with Tre + hurdle drills
11.5 miles

Thursday 4/19
AM – 40 minutes easy
PM – 40 minutes eady
12 miles

Friday 4/20
52-53 minute run with Hobbin to TL and back. 2 x 200, 2 x 150
9 miles

Saturday 4/21
AM - 20 min easyPM - 20 min - RACE - 3000m - 8:12very windy18 min down. Rest 2 hours20 min uppace 700m (59's)12 min jog
11 miles

Sunday 4/22
100 min on TL. Started with Barry and Raul. Went out 50 min, 46 min back last 4 miles (5:45, 5:45, 5:30, 5:30), easy 4 min jog
16 miles

Week Total – 85 miles

Week of April 9th – April 15th, 2007

Monday 4/9
AM – 30 min easy
PM – 40 min followed by 4 x 150m ALL OUT (18.5-19.0). 15 min jog and then went to see Tre to work on abs and upperbody elastic work.
12.5 miles

Tuesday 4/10
20 min warmup. Worked out with Leo. 2 x [1600m - 4:40, 2 min R, 800m - 2:10, 2 min R, 400m - :57, 3 min R, 200m - 26.5] 5 min R30 min jog
11 miles

Wednesday 4/11
I ran 80 minutes with Hobbin and Owen from the track to Greenbelt and back, clicking off 6:20s. My left hamstring felt a little tight today from yesterday, but otherwise i felt ok. It was awesome out today, perfect weather
12.5 miles

Thursday 4/12
AM – 42 min from the house to the IF fields and through the alleys
PM – 40 min steady around the neighborhoods with Barry
13 miles

Friday 4/13
AM - 20 minutes easyPM – “Operation: get behind the freshmen”. Leo and I worked out with the two freshmen today. Very HOT and very windy. 20 min up, 6 x 1000m with 3' R jog(2:48, 2:47, 2:44, 2:43, 2:42, 2:40)8 min R, 6 x 200m in 29-30, with 30" RI ran in to take a cold shower right after the 200’s
20 min down
14 miles

Saturday 4/14
AM - 63 minutes with Barry on Greenbelt (Started at mopac bridge, then up the hill of life and to some awesome trails at the top of the hill)PM - 20 minutes to the gym and then weights + calisthenics
13 miles

Sunday 4/15
This morning I got up and ran with the guys from the track. I ran with Middleton for 100 minutes. We went from the track to TL, then to Stratford, then to scenic, and then back to the track and straight in to a 2 mile tempo in 5:27, 5:17. I slept 3 hours afterwards!
16 miles

Week Total – 92 miles

Week of April 2nd – April 8th, 2007

Monday 4/2
Today I saw the doctor and they told me it probably was nothing, so I went to practice. I ran 60 minutes with the guys around the mopac loop, and then did 3 x 150s hard in spikes. Foot felt ok afterwards. Jogged 10 min on the infield
12 miles

Tuesday 4/3
Pre race run. 30 minutes followed by 5 x 150m in spikes. 10 min jog cooldown
6 miles

Wednesday 4/4
AM – 20 min easy
PM – 1500m race at Texas Relays (B section). 3:58. 61, 64, 65, 48. Not a good race at all. Shows that I have lots of speedwork to do.
10 miles

Thursday 4/5
75 minute run from the track. Felt pretty good after the race.
12 miles

Friday 4/6
AM – 20 minutes
PM – 20 min up to TL, 4 mile tempo on Town Lake in 20:31 with Andrew, Owen, and Freshmen ) 5:07, 5:08, 5:05, 5:11. 20 minute cooldown, followed by 4 x hard strides on the grass.
13 miles

Saturday 4/7
Very cold and rainy today. Even some sleet falling at times. Snowing in Dallas apparently. Barry and I got lucky and ran right in between rain storms. Took advantage of it. Ran 75 minutes around to Shoal Creek and back to the house.
11 miles

Sunday 4/8
Today Vig got really mad at me for the first time EVER. He said 6:10s on TL, but we ended up averaging about 5:50’s (we all felt good). 95 minute run from the track – a loop of TL (10.2 miles) in 59 flat, and back to the track for 1.5 miles at 5:20 pace. Vig was super upset that we went too fast, but I felt awesome.
16 miles

Week Total – 80 miles

Week of March 26th – April 1st, 2007

Monday 3/26
AM – 30 minutes easy
PM – 50 min easy with Andrew (foot was hurting a little bit)
11.5 miles

Tuesday 3/27
Ran 50 minutes with the guys and then went straight into a tempo run in trainers on the track. 3 miles in 14:40 or so. Last mile in 4:42. Then we put on spikes and ran 6 x 400 in 62. followed by 30 minute cooldown
12.5 miles

Wednesday 3/28
Went in the pool and on the bike. Cross-trained like a crazy man.
0 miles

Thursday 3/29
Ran 40 minutes but my foot hurt!
6 miles

Friday 3/30
Rested my foot
0 miles

Saturday 3/31
Rested my foot
0 miles

Sunday 4/1
Rested my foot. Worried about stress fracture.
0 miles

Week Total – 30 miles

Week of March 19th – March 25th, 2007

Monday 3/19
AM – 25 minutes easy
PM – 50 minutes with the guys. 4 x 200m in spikes (29.8, 29.6, 29.9, 28.6) 10 min jog, followed by medballs and calisthenics.
13.5 miles

Tuesday 3/20
15 minute warmup to TL. 4 mile tempo in 21:00 (felt really hard). 18 minutes back to the track. 6 x 400m in 64-65 (last one in 60) with 200m jog. The track work felt more comfortable. 30 min cooldown.
14 miles

Wednesday 3/21
80 minute run with the guys from the track. Afterwards I did weights and drills with Tre.
12.5 miles

Thursday 3/22
AM – 40 minutes easy
PM – 15 minutes easy, 4 x 300m with 100m jog (35”) – 46.5, 46.5, 47, 45.9. 15 min cooldown.
11.5 miles

Friday 3/23
65 minute run from the track. No workout today since racing on Sunday morning.
10 miles

Saturday 3/24
Pre-race- 30 minutes easy and some light strides
5 miles

Sunday 3/25
RACE – Capitol 10k – Austin, TX - 2nd place
Ran 31:02 – pretty steady the entire way – 19:45 though 4 miles, but I got a stitch in the last two miles. Very hilly course, so I’m pretty happy with the effort.
13.5 miles


Week Total – 80 miles

Week of March 12th – March 18th, 2007

Monday 3/12
AM – 30 min morning
PM – 50 min run, 4 x 200 in 30”, jogged on infield for 10 min
12 miles

Tuesday 3/13
AM – 25 min easy
PM – 18 min warmup, 4 mile tempo (20:25), 17 minute cooldown. Raining very hard during the workout.
12 miles

Wednesday 3/14
80 minute run. Did TL loop with Brian Hanley, plus added on.
12 miles

Thursday 3/15
40 minutes easy
6 miles

Friday 3/16
18 min warmup. 6 x 1000m (2:55, 2:57, 2:56, 2:58, 3:00, 2:57). Rest was supposed to be 90” 400m, but after 2k it was obviously too short. Slowed R to 2:00. Felt terrible and slow. Not a good workout. Windy and HOT.
10 miles

Saturday 3/17
70 minute run from the house. I ran to TL and met Jessica around Barton Springs and then finished up on the Greenbelt for a little while.
11 miles

Sunday 3/18
90 minute long run. I ran from the house to Scenic, TL, and then back. I felt pretty good.
14 miles

Week Total – 77 miles

Week of March 5th – March 11th, 2007

Monday 3/5
I ran 50 minutes easy today to test my groin. Overall it felt pretty good.
8 miles

Tuesday 3/6
Today I ran 50 minutes, but I wanted to run longer. My hip (which had been tightening up in December) was super tight.
7 miles

Wednesday 3/7
OFF – my hip just hurt too much. I went and saw Mark Hernandez who worked on my hip. Should be better by tomorrow.
0 miles

Thursday 3/8
60 minutes at a very decent pace around the neighborhoods. The hip felt fine.
10 miles

Friday 3/9
Pretty tired legs from yesterday’s run but still another 60 minutes at a decent pace.
9.5 miles

Saturday 3/10
AM – 30 minutes easy
PM – 50 minutes easy
11 miles

Sunday 3/11
80 minute intermediate long run, running 5:50’s for the last half of the run.
13 miles

Week Total – 58.5 miles

Week of February 26th – March 4th, 2007

Monday 2/26
OFF – rest groin strain

Tuesday 2/27
OFF – rest groin strain

Wednesday 2/28
OFF – rest groin strain

Thursday 3/1
OFF – rest groin strain and now I am sick!

Friday 3/2
OFF – rest groin strain and now I am sick!

Saturday 3/3
OFF – rest groin strain and now I am sick!

Sunday 3/4
OFF – rest groin strain and now I am sick!

Week Total – 0 miles

Week of February 19th – February 25th, 2007

Monday 2/19
50 min run easy. Calisthenics and then 5 hard strides barefoot on the grass. Calves were pretty beat up from yesterday.
7 miles

Tuesday 2/20
AM – 25 minute run
PM – 20 minute warmup. 4 x 800m in 2:11-2:13 (68 then 63). Felt great! 20 minutes cooldown
11 miles

Wednesday 2/21
Supposed to be an 80 min run, but was very hypoglycemic and almost bonked after 30 minutes. I made back to the track, drank a milkshake and then ran home, for a total of 55 minutes.
8.5 miles

Thursday 2/22
OFF – rest groin strain

Friday 2/23
OFF – rest groin strain

Saturday 2/24
OFF – rest groin strain

Sunday 2/25
OFF – rest groin strain

Week Total – 26.5 miles

Week of February 12th – February 18th, 2007

Monday 2/12
AM - 45 minute run in Florida, 4 x 200m in 30, 15 min run
PM – 25 minutes with Barry in Austin when I got off the plane
12 miles

Tuesday 2/13
20 minute warmup. 20 x 200m (30” – 31”) 45” jog across grass, 2:30 R between sets of 8. 20 minute cooldown.
12 miles

Wednesday 2/14
80 minute run from the track, from scenic to town lake. Drills afterwards.
13 miles

Thursday 2/15
AM – 40 minutes easy
PM – 40 minutes easy
12.5 miles

Friday 2/16
56 minute run on TL, checking out the marathon route.
9 miles

Saturday 2/17
Pre-race routine. 25 minute run, some strides.
3.5 miles

Sunday 2/18
Austin Marathon Pacing. 20 min up. Paced Teren Jameson though 10 miles in around 52 min. Felt fantastic and very easy – chugging along with 5:12 miles
25 min cooldown afterwards.
15 miles

Week Total – 77 miles

Week of February 5th – February 11th, 2007

Monday 2/5
65 minute run on the boat
10 miles

Tuesday 2/6
65 minute run on the boat
10 miles

Wednesday 2/7
45 minute run on the boat
7 miles

Thursday 2/8
75 minute run on the boat
12 miles

Friday 2/9
Day off
0 miles

Saturday 2/10
85 minutes total running on the boat
13.5 miles

Sunday 2/11
60 minute fast run on the roads in Florida
10 miles

Week Total – 62.5 miles

Week of January 29th – February 4th, 2007

Monday 1/29
Ran 60 minutes with Joe, Ryan, and Owen, from the track to TL and then to some concrete paths under mopac and back through shoal creek. Came back and worked with Tre.
9.5 miles

Tuesday 1/30
20 min warmup. Track workout: 4 x 800m in 2:15, with 90” R, 20 min down. Ran with Andrew, Ryan, and Brandon. It was crazy windy out, and this workout was really hard for me.
9 miles

Wednesday 1/31
75 minute run on Greenbelt and then finished off on TL running 5:45’s to 5:50’s. Felt great today.
12.5 miles

Thursday 2/1
45 minute morning run before hopping on plane to Florida. Legs felt tired from yesterday.
6.5 miles

Friday 2/2
AM – 25 minute run in florida
PM – 16 min warmup – 4 mile tempo on terrible track (5:10, 5:10, 5:11, 5:05). 15 minute cooldown
11 miles

Saturday 2/3
AM – 50 minute morning run. Did not feel good at all! Legs dead from last night.
PM – 25 minutes easy. Legs felt a little better tonight, but maybe a little fatigued
10.5 miles

Sunday 2/4
80 minute run in Florida.
12 miles

Week Total – 71 miles

Week of January 22nd – January 28th, 2007

Monday 1/22
50 minute run
7 miles

Tuesday 1/23
25 min warmup. Tempo run with the freshmen. 4 miles on the track (5:15, 5:15. 5:15, 5:00). 25 minute cooldown.
11 miles

Wednesday 1/24
70 minute Town Lake Run with the guys from the track
11 miles

Thursday 1/25
AM – 27 minutes easy
PM – 28 minutes easy
8 miles

Friday 1/26
15 min warmup. 4 x mile on the track in 4:50 with 1 min R jog, 4 x 200m in 31. 30 minute cooldown. Felt pretty good considering fitness. Ran with the guys
10 miles

Saturday 1/27
55 minutes easy on TL with Barry. Calfs were tired from yesterday’s workout.
8 miles

Sunday 1/28
Long run with Barry and Raul. From the house to TL and back via scenic. Ran 86 minutes.
13 miles

Week Total – 68 miles