Week of May 28th – June 3rd, 2007

Monday 5/28
70 minute run from the horse track around soldiers loop and then on the backroads. Felt pretty good.
11 miles

Tuesday 5/29
AM – 30 minute on the Cambell Mesa loop (4 mile loop)
PM – 60 minutes HARD – under 6 minute pace, then to the track for drills and stretches, then 4 x 300m in 43.5, with 100m jog R (80-90”). Then 15 minute cooldown
17 miles

Wednesday 5/30
90 minutes from the horsetrack to the Arboretum and back. Legs felt good, but my right foot a little (maybe from the new shoes). I was really, really thirsty afterwards. Massage at 5pm
13.5 miles

Thursday 5/31
AM – I ran 50 minutes from the track with Lopez Lamong. Nice and easy through the trails south of campus. 8 miles
PM – 32 minutes from the house around the neighborhoods, back through the golf course. Almost got hit by a golf ball! Felt pretty good. 4.5 miles
12.5 miles

Friday 6/1
18 minute warmup, then 8 mile tempo run at the Buffalo Park loop. Miles were 5:12, 5:18, 5:16, 5:16, 5:10, 5:10, 5:05, then on the last mile I got a stitch and had to stop at 2:30 through the ½ mile. Then, 15 minute run to the track, put on my spikes and ran 4 x 400 with about 1:40 R jog in 61, 60.5, 60.5, 58. Finally, ran 15 minute jog. Legs were tired! Icebath afterwards.
16 miles

Saturday 6/2
AM- 30 minute run (4 mile Mesa loop). Felt pretty good
PM – ran 50 minutes with Dan Lanzillotti from the running store in Flagstaff, up through some trails towards the Lowell Observatory and back beside the railroad tracks.
11.5 miles

Sunday 6/3
1:50 long run in the evening. Ran down Old Walnut Canyon road and back. Very strong wind and uphill on the way back. I felt like I was bonking at 1:35, jogged the last 5 minutes. Drank too much Endurox when I got home, felt ill for a couple hours afterwards.
17.5 miles

Week Total – 99 miles

Week of May 21st – May 27th, 2007

Monday 5/21
AM – 30 minutes Easy from the house to the urban trails and back
PM – 46 minutes from the track, then some drills and 8 x hard strides on the grass
11 miles

Tuesday 5/22
This morning I ran 60 minutes from the house to the track. Saw a big ass fox in the woods, kind of cool. The track was busy with some kind of meet going on, so we drove up to a local high school track. 6 x 300 (43.5, 44.6, 43.8, 43.9, 44.4, 43.2) with 65-70” recovery. Felt pretty good today, although a little tight from the strides yesterday. 12 minutes easy to end.
11.5 miles

Wednesday 5/23
AM- 45 minutes from the house to the urban trails and back, very easy run, but legs felt dead. Massage afterwards.
PM – after coming back from Sedona I went for an easy 25 minute run.
9 miles

Thursday 5/24
AM – 15 minutes before driving down to Phoenix for flight to Oregon
PM – 15 minutes in Eugene
4 miles

Friday 5/25
PM – 25 minutes from the track to Pre’s trail and back. 2 x 200m, 2 x 150.
4 miles

Saturday 5/26
RACE – Road to Eugene – 5000m – 13:35.68
40 minute run with Gillis, then 4 x 20 second strides
11 miles

Sunday 5/27
80 minutes from the hotel to Pre’s trail and then two loops and the back to the hotel
My left ankle/lower calf felt very tight, but ran through it
12.5 miles

Week Total – 63 miles

Week of May 14th – May 20th, 2007

Monday 5/14
AM- Ryan and I ran the 4-mile loop in 30 minutes or so. Campbell mesa loop.
PM- Ran from the track towards Soldiers Loop for 50 min, out and back. Back at the track I ran 5 x 150m HARD. Then 10 minutes cooldown on the grass.
12.5 miles

Tuesday 5/15
AM – 25 min up. I worked out with Ryan – 10 x 400m in 62 with 75 sec R. We took 4 min break after the first 6. Most of the 400s were in 61-62, last few in 61, 59.
PM – 30 minute run around the neighborhood by myself
12.5 miles

Wednesday 5/16
AM – 32 minutes up at the Snow Bowl. Nice and easy run with Ryan.
3.5 miles
PM – We met up with Bernard Lagat at his house and ran what was supposed to be 10 miles at 6 min pace. The first mile was 6:30, but we were 12:00 at 2 miles, which sort of set the tempo for the rest of the run. I finished with Bernard in 55:40 (5:32 miles) and Ryan was 57:00.
13.5 miles

Thursday 5/17
AM – 42 minutes, 3 loops around Buffalo Park with Ryan, cruising.
PM – 35 minutes easy around the neighborhood, before going to get a massage
11.5 miles

Friday 5/18
AM- Track Workout - Flagstaff. I was supposed to run 6 x1000m in 2:45 with 3 min R, 10 min R, 3 x 300 in 43 with 100m jog R. It was hard right off the get go. 2:46, 2:47, then changed into spikes, 2:46, then pushed the rest to 3:30, then 2:47, 2:48, and for the final one pushed the R to 4 min, 2:44. 12 min R, then 3 x 300m in 43.08, 43.7, 42.7, 2 min R. Then 20 min cooldown. 9.5 miles
PM – 30 minutes – 4 miles easy around the house.
13.5 miles

Saturday 5/19
AM - Ryan and I ran all three of the loops near our house this morning. I felt good so I was pushing it a little bit.
PM - In the evening I ran 25 minutes by myself from the house
14.5 miles

Sunday 5/20
This morning we met Mike Smith, Ryan Shay, Fasil Bisuneh, and some others down at A-1 mountain road. We ran 7.5 miles out on the dirt road, gradually going uphill. Probably 6:20 for the first have and then 5:30’s on the way back. 1:31 for 15 miles or so and then ran a mile in 7 min to cool down. I felt great today.
16 miles

Week Total – 94 miles

Week of May 7th – May 13th, 2007

Monday 5/7
AM – 60 minute run from the hotel in Flagstaff down the urban trail system.
PM – 28 minutes around the trails easy
13.5 miles

Tuesday 5/8
AM – 30 minutes from the hotel towards the soldiers loop and back. Felt great
PM – 50 minutes from Killians house towards the pointe and back to the track. 4 x 200 m in 28-29, then 15 minutes easy back to the house
14.5 miles

Wednesday 5/9
90 minute run from Killians house. Started the run with Justin and then went off of soldier’s loop to the power lines and back via the other half of soldiers loop. It was a good run.
14 miles

Thursday 5/10
AM – 40 minutes around the neighborhood, exploring the new area, found the urban trails
PM – ran 40 minutes at Buffalo park, then 5 hard strides.
13 miles

Friday 5/11
AM – 30 minutes from the house to the urban trail and back.
PM – my first workout at altitude. 5 mile tempo in 25:30 (5:08, 5:08, 5:07, 5:07, 5:00). I felt fantastic, and it was very easy. 20 minute cooldown
14 miles

Saturday 5/12
This afternoon I ran 52 minutes on the Campbell mesa trail, and then waited an hour before running 20 minutes on the golf course behind the house. My stomach was giving me some serious problems. Afterwards I did calisthenics and drills and then went out for sushi with Ben.
12 miles

Sunday 5/13
This morning I went and picked up Ryan from the airport in Phoenix. We came back and ran to Fischer Point. On the way back we got a little lost, but we found our way after a while. Good solid run. 140 minutes
14.5 miles


Week Total – 95.5 miles

Week of April 30th – May 6th, 2007

Monday 4/30
80 minutes in Palo Alto. I felt pretty good considering the race. I saw Jerry Rice jogging around the infield in the track.
12 miles

Tuesday 5/1
AM – 30 min easy
PM – 60 min easy
13.5 miles

Wednesday 5/2
AM – 30 minutes easy
PM – 20 minutes up, 3 miles tempo with Leo (5:00, 4:55, 4:42). 20 minutes easy
13 miles

Thursday 5/3
AM – 42 minutes easy
PM – 50 minutes easy
13.5 miles

Friday 5/4
Last spring workout day with the guys. 20 min up, 7x1000m with 90 secs R jog (2:45, 3:00, 2:45, 3:00, 2:45, 3:00, 2:42). I held back because Vig told me to. Then 5 min R, 2 x 400m (55.6, 57.1) with 3 min R. 20 min easy on the grass
11 miles

Saturday 5/5
Today I got everything together and started the drive to Flagstaff. Pretty boring other than the fact that an eagle flew overhead and dropped a huge live snake on the road in front of me. I ran 50 minutes before leaving. I was too tired once I got into Albuquerque, so I just did some calisthenics and went to bed.
8 miles

Sunday 5/6
I got to Flagstaff around 2pm, and then went on a fantastic 95 minute run. I ran from the hotel to soldiers loop and then went to the dirt roads along the power lines, and then back.
15 miles

Week Total – 86 miles

Week of April 23rd – April 29th, 2007

Monday 4/23
AM - 32 minutes
PM - 42 minutes + strides (felt terrible)7 min easy on the grassworked out with Tre
12 miles

Tuesday 4/24
60 minutes easy from the track. I felt like crap today, and the hip was still a little tight.
8.5 miles

Wednesday 4/25
AM – 25 minutes
Today I warmed up 20 minutes, and then ran a 4 mile tempo on the track with Andrew. I ran in trainers 21:00, it was really easy. Then I spiked it up and ran 2 x 1000 (2:35, 2:36) with 3 min R. I felt awesome on the 1000’s. There is still hope for me yet!
15 miles

Thursday 4/26
AM – 40 min easy
PM – 40 min easy
12 miles

Friday 4/27
AM – 30 min easy
Flew to Palo Alto
PM – 30 min easy
9 miles

Saturday 4/28
30 minutes easy with pre-race routine
5 miles

Sunday 4/29
RACE – Cardinal Invitational – 5000m
Not a great race, but ok. I wanted to get under 13:50, and I ran 13:41. It was good, except I ran a little too conservatively and I ran a little stupidly. Too many bodies and I was moving in and out of lane 1, just wasting a lot of energy. 30 minute run afterwards
12 miles

Week Total – 73.5 miles