Demons

I didn't run under 9:10 this week, but 9:15 is definately better than 4:43. I am quite a ways off of running a sub-32 minute 10,000m right now considering it is only 7 seconds per k slower than what I went today. Last year at Mankato, I think I ran 9:25 or maybe a little bit faster and was still able to run about 33:25 at conference in 25 mph winds right down the pipe. My training was quite a bit different this year compared last year as I was only running between 40 and 50 a week and focusing more on the 1500m. I was coming off almost 2 weeks of no running after a foot injury in cross and I just wanted to use the track season to gain some strength back and stay healthy. I think I can run under 32 minutes.

Next week I want to be at least 75 miles, maybe more.

I was informed by an officer of the law that it is illegal to run on the street. I informed him, in so many words, it is impossible to run on the sidewalk. Man was I pissed!

Mon. 66 mins - 9.5 miles
Tues. 50 mins - 7 miles
Weds. 29 min. warmup, 8x400m (74, 69, 69, 68, 70, 68, 69, 68) with 2 mins rest, 24 mins down - 9.5 miles
Thurs. 77 mins - 11 miles
Fri. 45 mins - 6.5 miles
Sat. 2 mile warmup, 9:15 3k (73, 2:25, 3:39, 4:52, 6:08, 7:32, 8:37, 9:15) 37 mins down - 9 miles
Sun. 1 hr 43 mins - 14.5 miles

67 miles

Ahhhhhh, the frustration that is indoor. I probably went out a little harder than I needed to but nothing out of control. I think I was 2:15 at the half. Which means if you do the math right, I was barely running under 5:00 minute pace for the 2nd half. As for the workout on Wednesday, I feel like there is way too much rest on the 5 hard, 5 easy it is not much harder than threshold pace and seems to me a minute would be adequate on after the 5 minutes and maybe a little less after the 4 and 3. Regardless, at this point it is probably better with too much rest than too little.

If I even go to USD next week, I plan on running 3,000 meters under 9:10.

Mon. 80 mins - 11.5 miles
Tues. 64 mins - 9 miles
Weds. 51 mins (5 up, 5 hard, 5 easy, 4 hard, 4 easy, 3 hard, 3 easy, 4 hard, 4 easy, 3x60 second pickups, with 2 mins recovery, 7 mins down) - 7.5 miles
Thurs. 82 mins - 11.5 miles
Fri. 46 mins - 6.5 miles
Sat. 15 mins up 1 mile race (4:43) 48 mins down - 10 miles
Sun. 1 hour 45 mins - 15 miles

71 miles

Fucking cold.

I'm a little disappointed with race but I am happy with the week. I thought I was being a little conservative with the 4:38 but it turns out I wasn't. I ended up running 4:40 and was all alone in 2nd place in the heat. The reality is that I will probably never be a good miler. With that said I am going to run the mile next week at Bemidji, 4:38 or faster.

Mon. 72 mins - 10 miles
Tues. 63 mins - 9 miles
Weds. 63 mins total (15 mins up, 6x400m 69, 67, 69, 67, 69, 69 w 2:00 mins rest, 31 mins down) - 8 miles
Thurs. 70 mins - 10 miles
Fri. 40 mins - 6 miles
Sat. 17 mins up, 1 mile race 4:40, 46 mins down - 10 miles
Sun 91 mins - 13 miles

66 miles

I no longer have any soreness with my IT band and my foot is as good as it has been since the week before conference in cross. The three days I took off probably did both some good. Monday to Wednesday I was in Winona. I ran with two of my teamates from high school on Tuesday and Wednesday, Garrett and Elliot Heath. Garrett is a Junior at Stanford and a multiple time state champion in cross country, cross country skiing, and track. In college he has made All-American in indoor anchoring Stanford's 8th place distance medley team. He has split 3:58 1600m and run under 14:00 multiple times in the 5000m. As a Junior, Elliot won State cross (pic.) and 3200m at track in 9:05 breaking Garrett's school record. He was third in the 1600m and 3rd in cross country this fall and has signed at Stanford as well. It is pretty cool and motivational to have teamates that have that amount of potential and have been that successful.

Anways, my goals for next week are to run at least 60 miles and run under 4:38 (the fastest I ran indoors last year).

Mon. 45 mins - 6.5 miles
Tues. 60 mins - 8.5 miles
Weds. 63 mins - 9 miles
Thurs. 96 mins - 13.5 miles
Fri. 70 mins - 10 miles
Sat. 60 mins - 8.5 miles
Sun. 98 mins - 14 miles

70 miles

My short term goal of running every day until the New Year was shattered this week. My goddamned IT band, which I have not had a problem with for 3 years to the month flared up on my. I was probably a little more cautions than I have been in the past with it because previously the only spot that had bothered me was the knee but this time it was in the hip as well. I took three days off and stretched for 5-10 mins all of the days and iced multiple times as well. On another note, Monday was probably the second worst run (the other I am not going to talk about right now) of my life in weather about 0 degrees F. It was 38 degrees and POURING raining and I forgot my running pants in Minnesota and the only dri-fit shirt I had down there got stolen by a dog (this is the only explanation we can come up with) earlier in the week after I had shed it on a run. So I ran in a cotton long sleeve (probably would have been the same as running sans the shirt) and shorts. This run made running in GF in Jan. or Feb seem appealing. So after the 3 days off i am just looking to be somewhere in the upper 50s or low 60s next week, and then it is racing time... hmmm 1 mile at Mankato?

Mon. 52 mins - 7.5 miles
Tues. 91 mins - 12.5 (12 minutes with my 9 year old cousin)
Wed. 0 mins - 0 miles (IT band, left hip and knee)
Thurs. 0 mins - 0 miles (IT band, left hip and knee)
Fri. 0 mins - 0 miles (IT band, left hip and knee)
Sat. 46 mins - 6.5 miles
Sun. 35 mins - 5 miles

31.5 miles (4 runs)

December: 255 miles