Demons

VO2max, where is it you ask? I don't know either, I think we forgot it somewhere in late March or early April. Too bad we can't go back and get it. I ran a 16:11 in perfect weather this weekend in Simpson. I am not real happy with it just in case you can't tell. 18 minute warmup, 75, 77, 78, 76, 76, 77, 75, 76, 78, 80, 81, 81, 37. 20 minute cooldown after the one hour bus ride back to the hotel and a stop at McDonalds, or was it some other crappy fast food chain, so the people that competed early in the day could eat like we usually do on the road. Not real happy about this either.

Got to see Allan Webb run a world leading 3:51.71 mile on Saturday though. That was kind of cool.

Mon. 60 mins - 8.5 miles
Tues. a.m. 30 mins - 4 miles
p.m. 50 min build up, last mile on the track at 5:40, 8 minute cooldown - 9 miles
Weds. 48 mins - 7 miles
Thurs. 41 mins - 6 miles
Fri. see post above - 8 miles
Sat. 63 mins - 9 miles
Sun. 90 mins - 13 miles

64.5 miles

Mon. 50 mins - 7 miles
Tues. a.m. 28 mins - 4 miles
p.m. 71 mins - 10 miles
Weds. 60 mins - 8.5 miles
Thurs. 15 mins, 12x400m 1:45 recovery, (72, 70, 70, 70, 70, 68, 69, 68, 69, 68, 69, 68) 15 mins cooldown - 7 miles
Fri. 1 hr 45 mins - 15 miles
Sat. 61 mins - 8.5 miles
Sun. 20 min build up with last mile on the track in 5:13, 400m walk, 4x800m with 200m walk 200m jog recovery (2:25, 2:23, 2:25, 2:26) 15 mins cooldown - 7 miles

67 miles

Weather this season has been crazy. We ended up getting cancelled in Emporia and ran in great weather at Concordia instead. The track there is crazy fast and the weather was nice. I wanted to run faster than I did last year at conference but ended up running 12 seconds slower. Last year at conference my last lap was 71 and this weekend it was 79, so there is 8 seconds right there.


1k - 3:22
2k - 6:39 (3:17)
3k - 9:57 (3:18)
4k - 13:16 (3:19)
5k - 16:38 (3:22)
6k - 20:00 (3:22)
7k - 23:22 (3:22)
8k - 26:47 (3:25)
9k - 30:14 (3:27)
10k - 33:37 (3:23)

Mon. 20 min. build up with last mile on the track in 5:06, 3:30 mins walk/jog 4x400m 68, 67, 71, 72 with 1 min rest between, 14 mile cooldown - 6.5 miles
Tues. 62 mins - 9 miles
Weds. 50 mins - 7 miles
Thurs. 60 mins - 8.5 miles
Fri. 36 mins - 5 miles
Sat. 15 min warmup, 10k in 33:37, 14 min cooldown - 10 miles
Sun. 90 mins - 13 miles

59 miles

Breaks are good for running. School was a little less busy and the meet at Augustana ended up getting cancelled because of the cold. I ran Sunday's tempo on the track just to try and get my sense of pace back. I am running 10,000m at Emporia on Friday.

Mon. 71 mins - 10 miles
Tues. 15 min warm up, 12x400m with 90 sec recovery (73, 72, 69, 69, 68, 71, 70, 71, 70, 70, 71, 72) 23 minutes cooldown - 8 miles
Weds. a.m. 30 mins - 4 miles
p.m. 70 mins - 10 miles
Thurs. 46 min build up/tempo run, 10 min cooldown - 9 miles
Fri. 99 mins - 14 miles
Sat. a.m. 63 mins - 9 miles
p.m. 25 mins - 3.5 miles
Sun. - 20 min warmup, 2x15 min tempo with 5 min jog between, a little faster than 5:40 pace for both, 10 mins down - 10 miles

77.5 miles

School is really bringin' the man down here. I had an exam on Monday and another one on Thursday along with multiple assignments due throughout the week. On Monday after my exam, I had a flight that lasted just short of five hours and didn't get out the door for my run until after 8:00 p.m. All that piled on top of crashing on Saturday's run, I ended up cutting the workout short.

Tuesday I still had that same tired feeling so I took an easy day. Wednesday's workout went well and I felt pretty good the rest of the week.

As for the race, it is almost embarrassing. I went through 1600m about 5:04 and 3200m about 10:17 and then fell apart completely. Last year I ran 33:25 for 10,000m in 25 mph+ winds, and this year in 15-20 mph winds I run 16:30 for 5000m. I still feel like it will come around sometime this year. Days like Wednesday are a good indication. I can run 5:30, or better per mile, comfortably for 35 minutes. The speed is just a matter of time.

Overall, I think I just need to be more consistant. Too many days off over the last few months and too big of fluctuations in mileage on a weekly basis.

Mon. 32 mins total 17 min warmup, 1600m in 5:13, 3 min recovery, 800m in 2:33, 3 min jog back to my house- 4.5 miles
Tues. 44 mins - 6 miles
Weds. 15 mins up, 35 min tempo, 15 mins down - 10 miles
Thurs. a.m. 61 mins - 8.5 miles
p.m. 27 mins - 4 miles
Fri. 40 mins - 5.5 miles
Sat. 15 min warmup, 16:30 5k, 8 mins down - 6 miles
Sun. 0 mins - 0 miles

44.5 miles

March: 215.5