| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 54.75 | 0.00 | 5.00 | 5.50 | 0.00 | 65.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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I began the week with a longer run today along the highline canal. It was overcast and humid, but not too hot. I ran approx. 6:30 pace for the whole run, stepping it up a bit at the end. In all, a good run! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.75 | 0.00 | 8.75 |
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Today was an easy day to recoup from yesterday and prepare for tommorrows AT run. I threw some strides in the middle on a grassy field. Man, this IT band is presistent with its soreness. I don't mean to keep bringing it up, but it just won't seem to fully leave. It is getting better, however, so I will stay consitent with the foam roller and stretches. I am also going to keep up the core strength excercises to improve stride form and help prevent injury. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 5.00 | 0.50 | 0.00 | 11.00 |
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Today was a threshold workout. Typically, these workouts scare me because they seem to target my "hole" in ability. I began with a twenty minute warmup, stretched a bit, then hit up a five mile AT run. My coach set the goal pace at 5:28 per mile. I started slow (5:32) mile, but I was fine with this. Too many times have I gone out fast, only to be greeted with a slump at the end. I hit two miles in 11:00 flat, then went into coasting mode. I tend to zone out, sort of immunizing myself to the pain of the workout, then come back to life when I need to kick things up a bit. At mile four I was at 21:50, time to lay the hammer down. I finished in 27:15, with a last mile at 5:25ish pace. This pace is three seconds per mile slower than what I need to hit at the time trial a month from now. The time trial course is a tougher place to run, though. On the contrary, I will be in "race mode" come that time, whereas this was only a workout. I don't really want to overanalyze, though. I just want to run fast and make the team. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today was the medium-long run at steady pace. These runs seem hard to me, mainly because I begin in a pre-fatigued state from the day before. In all, though, this run felt really good! I averaged about 6:40 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.75 | 0.00 | 8.50 |
| Today was really easy, more of a glorified walk than really running. I am going to do a MV02 workout tommorrow, so I definitely don't need to push it today. I did 8x150 meter strides in the grass, too. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 3.50 | 0.00 | 11.00 |
| Today was a MV02 workout. I started with an easy twenty minutes of warmup, then did some moving stretches. The workout was 6x3min intervals with equal rest at hard pace. I did the workout on a hilly course to get my body prepped for the upps and downs of the time trial. This workout was tough. I did the three minute intervals at 4:40-4:50 pace, and definitely hurt by the last two repeats. In all, a very good workout! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 54.75 | 0.00 | 5.00 | 5.50 | 0.00 | 65.25 |
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