| Location: Highlands Ranch,CO,U.S. Member Since: May 29, 2006 Gender: Male Goal Type: NCAA Champ Running Accomplishments: Im explorin' my potential Short-Term Running Goals: Train smart & listen to my body! Become a D1 All American! Long-Term Running Goals: One step at a time... Personal: Attend CU in Architectural Engineering.
"If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!" |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 61.00 | 0.00 | 8.00 | 3.00 | 0.00 | 72.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ok, this run was one my best ever long runs. I started out at fairly easy pace for the first eight miles (49:50), then slowly squeezed it down the second half (running "Vaughn style"). I ended up running 135:30 for sixteen miles, so I guess I really cranked that second half (5:42 pace!) I think time off just makes me fitter haha. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I went really easy today to recoup from yesterday. I did 7x140 meter strides at the end, too! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.50 | 0.00 | 0.00 | 10.50 |
| Today was a 3-2-1 workout, consisting of 7x(300m, 200m, and 100m) with 200 meter rest between each interval. We were assigned 49's for the 300's, 32's for the 200's and 15.5's for the 100's. The workout did not seem too hard, but it was weird to get running fast again. I have not ran with any pace for quite a while, so this felt good. We hit target pace for all intervals, but accidently hit a few 47's and ran one interval of the 100m at mid 14. Besides that, we did omni and weights. Tommorrow is an AT run. I am guessing it will be pretty fast (5:15 or faster for 8k-9k). Hopefully I won't die! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.50 | 0.50 | 0.00 | 11.00 |
| Today was a 9k AT run at Potts field. My legs felt really tight today seeing as yesterday was my first workout with any substancial pace. I have never ran 9k for an AT either, only 8k, so this was a new endeavor. It was windy, too, which would make matters a little tougher. We started out fine at 5:15-5:20ish pace and it felt great. Slowly people began to drop away after mile three to four, but I still felt good so I kept on rolling. I ended up finishing in 29:55, just under 5:20 pace for the whole run. I think the wind slowed times by about five seconds per mile, too, so I was happy with the effort. I felt like I was just riding the "threshold wave", never too fast, never too slow, just haging in there. We did 4x150 meter strides at the end, too. Tommorrow my run will be a glorified walk. We have been putting some good work in and I need to make sure to rest properly to prevent injury. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Really easy today. My calfs are ridiculously sore from the track workouts this last week. I did a lot of stretching and some core work, too. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 2.50 | 0.00 | 9.50 |
| Alright, today was the first decent track workout of the season. I was assigned 4x1k repeats at 2:50 pace. Everyone else in my group did the workout this morning, so I did the workout solo. Luckily a lot of people from the team were down at the track to provide some support...loved that! I started out way too fast, running the first 100 in 15, but I slowed a bit and settled into pace. Between intervals I had 400 meters rest. I hit almost every split on pace, except the first one which I hit in 2:49. This was a good workout!!! I hope to be able to maintain this pace for the 5k at sea level later this season, so I need to get a good feel for the pace now. I definitely felt the last week of hard work, but I managed to cruise through ok. Later we did omni and lifted weights. Good day! | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run this morning before work. I swam a bit afterwards, too. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 61.00 | 0.00 | 8.00 | 3.00 | 0.00 | 72.00 |
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