Summer 2008 Training: 6-15-08 to 7-11-08

6-15-08:
PM: Easy 48min trail
PM:Easy 54min including up the big hill with dad and brother.
(12 miles for the day)

6-16-08:
PM: Easy trail/treadmill 110min
PM: Easy 72min trail
PM: Easy 64min trail
pretty big day...about a marathon's worth on the 1/4 mile trail.
(31 miles for the day)

6-17-08:
PM: Easy 64min trail
(8 miles for the day)

6-18-08:
PM: Easy 64min trail
PM: Easy 56min trail
(15 miles for the day)

6-19-08:
AM: Easy 64min
PM: "Tempo" rolled out for 5.2 miles in 29:40 (5:42/mile ave. pace) with a negative split on the hilly gravel road. my brother paced me on a bike.
(18 miles for the day)

6-20-08:
PM: Easy 72min trail
PM: Easy 64min trail
(17 miles for the day)

6-21-08:
PM: Easy 48min trail
PM: Easy 23min on treadmill at 11:40pm at night after a party.
(9 miles for the day)
--------------------------

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Week #4: 110 miles total

next week I'll probably keep the volume around here- I have some pain in
my foot that I actually have to ice...thats also why I didn't do my regular speed/economy workout this week.
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Start of week #5 in training:

6-22-08:
PM: Easy 56min trail
PM: Easy 56min trail...plus hurdle drills.
(14 miles for the day)

6-23-08:
PM: Easy 48min warm-up. Drills. 10 by 100m fast on grass/dirt.
18min warm-down.
PM: Easy 80min trail
(20 miles for the day)

6-24-08:
PM: Easy 64min trail
PM: Easy 64min trail
(16 miles for the day)

6-25-08:
PM: Easy 56min trail
PM: Easy 48min trail...felt like total shit today.
(13 miles for the day)

6-26-08:
PM: "Tempo" rolled out for 7 miles in 39:06 (5:35/mile ave. pace)
on my paved course in town. felt pretty good. splits:
(5:44, 5:41, 5:29, 5:33, 5:38, 5:40, 5:17)
PM: Easy 64min trail -also felt good.
(18 miles for the day)

6-27-08:
PM: Longish 115min...mostly trail. miles 10-12.5 on treadmill
at 6:00min pace. Drove down to Eugene and back to watch the trials
(sweet women's 10k final!) allergies horrible...tired.
(15 miles for the day)

6-28-08:
PM: Easy 60min trail
PM: Easy 60min trail
PM: Easy 40min trail
I don't think the "triple" is a good training habit to follow- however,
it was unusually hot today (ie over 100) and so I took it easy.
(20 miles for the day)
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WEEK #5: 116 miles total

not bad, my foot feels better when I run so thats good.
I haven't gone to the track yet and I kind of want to- but
its a busy weekend coming up because I'm traveling to colorado.
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start of training week #6:

6-29-08:
PM: Easy 64min trail
PM: Easy 40min trail
(13 miles for the day)

6-30-08:
PM: "Economy" +Drills and 3mile wu and cd
12 by 125m uphill, fast (most in 26sec) last one all-out in 23.
with 1:30 jog back recovery.
PM: Easy 40min trail
(12.5 miles for the day)

7-1-08:
PM: Easy 88min trail
PM: Easy 44min trail
PM: Easy 40min trail
(20.5 miles for the day)

7-2-08:
PM: "Tempo" 5 miles in 27:13 (5:26 ave. pace) on treadmill
splits: 5:44, 5:36, 5:31, 5:19, 5:00....felt good.
with a 3 mile wu and cd and Drills.
getting down almost to marathon pace...still working on it though.
PM: Easy 56min trail
PM: Easy 48min trail
(24 miles for the day)...again triple is not ideal, but I'm front loading this week.

7-3-08:
PM: Easy 48min trail
PM: Easy 55min trail/treadmill
(13 miles for the day)

7-4-08:
AM:Easy 40min trail
(flew to CO)
(5 miles for the day)

7-5-08:
PM: Steady 53min at Estes Park (elevation 7500ft)
(7.5 miles for the day)

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WEEK #6: 95.5 miles
not enough miles....
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7-6-08:
I didn't run today...we climbed a 14,256 ft mountain though (15 miles of hiking)...I'm not going to lie, the altitude did make my head hurt. It was the most technical climb I've done...scary.
(0 miles for the day)

7-7-08:
Easy 60min in Denver
(8.5 miles for the day)

7-8-08:
flew home
PM: Easy 40min trail
PM: Easy 80min mostly trail...last 3 miles on treadmill at 5:50 pace.
+Hurdle Drills
(17 miles for the day)

7-9-08:
PM: Easy 64min trail
PM: Easy/steady 62min...last 3 miles on treadmill at 6:20 pace.
(17 miles for the day)

7-10-08:
PM: "Economy" 16 by 400m @ 67.5 ave. with 1:30 rec. jog.
closed in 60.7, temp in the 80s and sunny, 5-10mph wind. Drills
on crappy middle school track in flats...felt decent. now I just need to run that
pace for 5k next spring!
PM: Easy 56min trail
(15 miles for the day)

7-11-08:
PM: Easy 64min trail
PM: Easy 56min trail
(15 miles for the da

US Olympic Trials Predictions/Comments:

anyone?

Summer 2008 Training Week #3:

start of training week #3:

6-8-08:
Easy 73min trail
(9.25 miles for the day)

6-9-08:
PM: Easy/Steady 71min (last 4 miles at 5:54 pace on treadmill)
PM: Easy 46min trail + 5 by 80m strides
(16 miles for the day)

6-10-08:
PM: Easy 5 miles including: 10 by 7sec Hill Sprints at 95% effort w/full rec.
plus drills. (the sprints are more for strength at this point...not raw speed- the hill provides resistance.
PM: Easy/Steady 73min..last 4 miles at 5:58 pace on treadmill), then a 25min warm-down jog up "the hill" with my dad and brother.
(18.25 miles for the day)

6-11-08:
PM: Easy 64min trail
PM: Easy 40min trail
(13 miles for the day)

6-12-08:
PM: Steady 10 miles in 58:49, more Uptempo for middle 5 miles (28:18) at 5:40 pace average rolling out on my paved road course in town...75 degrees and sunny-allergies sucked.
PM: Easy 44min trail
(17 miles for the day)

6-13-08:
PM: Easy 48min trail
PM: Easy 48min trail + 6 by 80m strides and hurdle drills.
(12.25 miles for the day)

6-14-08:
Longish run...111min
miles 6-9 and 13-15 done on treadmill at 6min pace.
(15 miles for the day)

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End of Week #3: 100.75 miles total
next week will be over 110.
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Summer 2008: Training Week #2: 6-1-08 to 6-7-08

Start of WEEK #2:

6-1-08: Easy 56min trail (7 miles for the day)

6-2-08: Easy 72min...finishing on treadmill with 6:00 pace for a couple miles
(10 miles for the day)

6-3-08: PM: Easy 56min trail
PM: Easy 36min trail
(12.5 miles for the day)

6-4-08: Easy 72min...last 4 miles on treadmill at 6:20 pace.
(10 miles for the day)

doctor ran some blood tests and said my iron was getting too high, so I'll have to stop taking that....

6-5-08:
PM: Easy 62min trail + 5 by 80m strides.
The weather here is "paradise"...that means 65-75 degrees pretty much everyday with patches of sunshine and a couple clouds. It did rain today, but most of the summer should be rain-free....going to tan town!
(8 miles for the day)

6-6-08:
PM: Easy 56min trail
(7 miles for the day)

6-7-08:
PM: Easy/Steady 72min (first half on trail then to treadmill)
last 4 miles at 5:56 pace.
PM: Easy 44min trail
(15.5 miles for the day)

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WEEK #2: 70 miles total

I should add more strides, a long run and a threshold workout now...
next week I'll go for 100 miles.

Summer 2008 Training: Week #1: 5/25/08 to 5/31/08

Its been awhile since I posted last. Track season went pretty well as I got PRs in the 10k (29:48) down to the 1500m (3:57). After taking a week totally off I'm now back in my next training cycle for the summer/fall road racing season. I'm thinking about running some road races in the summer and then a fall marathon.


Right now, I'm 5' 11'' and 154lbs.

Start ofTraining WEEK #1:

constants (k): I lift some kind of weights pretty much everyday, do around 200-300 sit-ups, some pull-ups, chin-ups, and 60-120 push-ups.


5-25-08:
Easy 40min trail (5 miles for the day)

5-26-08:
Easy 48min trail (6 miles for the day)

5-27-08: Easy 48min trail (6 miles for the day)...feel a little sore in the quads.

5-28-08: Easy 48min trail (6 miles for the day)

5-29-08: Easy 56min trail (7 miles for the day)

5-30-08: Easy 48min trail (6 miles for the day)

5-31-08: Easy 40min trail ( 5 miles for the day)


WEEK #1: 35 miles total.

This was an adjustment week..I'm still getting back into the swing of things. I'm training
at home in oregon by myself. Next week we're going to try to shoot it up to around 70 miles.

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Training Week: 1-6-08 thru 1-12-08

1-6-08:
PM Easy 62min
PM Easy 35min
(13 miles for the day)

1-7-08:
AM: Easy 55 min
PM: Easy 35min
(12 miles for the day)

1-8-08:
PM: Easy 73min (tired from all-night flight acroos the country)
(10 miles for the day)

1-9-08:
AM: Easy/steady 47min
PM: "25min tempo around 5:20-5:30/mile pace) + 11 by 400m @ 72-68 w/ 45 sec rest
closed in 63.
(18 miles for the day)

1-10-08:
AM: Easy 50min
PM: Easy 80min
(17 miles the day)

1-11-08:
PM: Easy 75min
(10 miles the day)

1-12-08: RACE: 3000m
total disaster! ran a 8:46....just goes to show
that even when training is going well things can go bad.
I'm going to study how my B12, iron and red blood cell count numbers
might be in question- it felt like I was anemic.
(7 miles for the day)

---------------------------------
Week #7: 87 miles total
--------------------------------

Training Week: 12-30-07 thru 1-5-08

12/30:
PM: "Economy" 2 by 10 by 25 sec uphill at 90-95% top speed
w/75-90sec rest between reps and a mile jog between sets

PM: Easy 35min treadmill
(12 miles for the day)

12/31:
PM: Easy 62min trail
PM: Easy 35min treadmill
(13 miles for the day)


1-1-08: Happy new year!
PM: "Uptempo" 10 mile run with middle 7 miles in 39min.
PM: Steady 8 on the treadmill in 52min.
(18 miles for the day)

1-2-08:
PM: Easy 69min trail
PM: Easy 35min treadmill
(14 miles for the day)


1-3-08:
PM: Easy 68min trail + 4 by 80m fast
PM: Easy 50min jog
(14.25 miles for the day)

1-4-08:
AM: Easy 61min trail
-felt tired
(8 miles for the day)

1-5-08:
PM: "Economy"
16 by 400m @ 67 ave. with 1:30 rest, closed in 62.
PM: Easy 5 on treadmill
(12 miles for the day)


WEEK #6 total: 91.25 miles