Monday Feb 28
I am flying back to LA today, so I decided to just take a day off to recuperate from the weekend and prepare to get back to training again.
Sunday Feb 27
So the finals of USA’s were today..after how I felt yesterday, I was pretty nervous coming in as i had no idea how my body was going to respond. I followed my prerace plan exactly how I wanted to and I gave myself my shot to win the race, I just didnt have it. Honestly I think yesterday really helped wake up my body after a rough week of not much running. I dont think the decreased workload hurt my fitness at all, obviously, but it did leave me feeling really flat yesterday but I was good to go today and thats what mattered. It is a good feeling to know that i gave it my all and I am ready to work hard and get myself in better shape so I can hopefully have my best outdoor season of my career...either way, I dont get to blame anything on the weather this year thats for sure :)
Saturday Feb 26
Honestly, I didnt feel great in the prelim today. It was quite a hard effort I thought for a 1:50 mid, and I wasnt really able to respond to the move by Husted. Fortunately I was still able to take 2nd and secure my place in the final. I would have been pretty upset with myself to have not made the final after my family drove aaaaallll the way from Oklahoma just to see me run..which was awesome by the way.
Friday Feb 25
So pre race preparation, I went to the track and did a race day warmup routine of jogging dynamic stretches, drills and strides. Then I did a few extended strides in my spikes and cooled down and Im all set for tomorrow now.
Thursday Feb 24
So I planed on running after practice out at NPHS today, but my calves are just so tight still so I just jogged like 6 minutes and called it a day, maybe the rest will do me good.
Wednesday Feb 23
I ran an easy 20 minutes and then really dug into the calves again with the roller stick. I could hardly walk this morning when I first woke up so at least I still have 3 days till I race.
Tuesday Feb 22
So today I did 5x200 with 2 min jog recover in 23.7 - 25.1 - 24.6 - 24.8 - 24.1. I felt really smooth and i think the effort I put in was perfect today. During practice with the team, I took them through hurdle drills and some other dynamic drills and I think I demonstrated them 1 or 20 times too many...Im gonna be sore and my right calf is already bothering me...not too smart I’d say.
Monday Feb 21
Easy 25 minute recovery jog.
Sunday Feb 20
Day off, didnt get much sleep so I’m just going to recover today.
Saturday Feb 19
So the goal today was to take the stadium record from Tony Ramirez here at APU but we went a little to slow through the 400 (52 mid). But on the bright side i felt strong and i closed really well for a 1:18.6 which isnt anything too special but I definitely felt good doing it and it should set me up well for nationals next week.
Friday Feb 18
Easy 20 minute shakeout
Thursday Feb 17
I did 4x800 on the bike path today in 2:26-2:23-2:20-2:17. I felt good, i think it was a perfect effort for today, but at the same time I do feel like I have kind of slipped out of shape a bit here...I’m gonna have to get back to some aerobic work after nationals fr sure.
Wednesday Feb 16
Easy 30 minutes.
Tuesday Feb 15
So I wanted to get in a bit of a speed da, which I really havnt done much of so I decided to do a 200-300-200-100 and I went 22.7 - 36.6 - 23.0 - 11.1 and i felt really good. I was getting tired on the last 2 but I dont feel like I had to deplete myself to run the workout.
Monday Feb 14
I feel great today, but I didnt get a run in so I went ahead and took the day off. Flew back to LA today also..
Sunday Feb 13
I really want to make sure that I recover well since i didnt really cool dow after the race yesterday, so I ran 30 minutes then biked for an hour and 45 minutes with dallas on his long run. it was a very nice day and it felt great to be out there. i really want to get some biking and swimming back into the routine...we’ll see.
Saturday Feb 12
So the pre race plan was to take the lead and just hang on as long as I could and the goal was 1:48.5...I came up a litle short of that with a 1:48.99 but I told myself i would be completely satisfied with anything under 1:49.5 so no complaints. I wanted to make sure i got my qualifying time and i did, so mission accomplished today.
Friday, Feb 11
Easy 12 minute jog, stretching, drills and strides, followed by 6 minute cooldown jog.
Thursday, Feb 10
So i did a race day warmup today, then a 100-150-200-150-100 in 12.1-17.5-24.2-17.1-11.8 and I felt much better today. I’m definitely feeling good enough that I am excited to race again despite the inconsistent training recently. Rode bike for 45 minute cooldown with asher and brie during their run....and Seattle is really cold lol.
Wednesday, Feb 9
Easy 15 min recovery jog, flying to seattle tomorrow morning.
Tuesday, February 8
So I really just dug in to my calves last night, hoping that would loosen them up a bit. I dont really know if it helped, but the right one is really tight up in the belly of the calf now, not just in the soleus which is primarily where they were really tightening up. I will be back post workout. So I did 5x600 today, so nice to just have Matt pacing me on them so I could just relax and not have to think about the paces. I hit 1:43-1:42-1:39-1:36-1:38. My calves are still just really sore, but I definitely felt better today. After the workout we cooled down and it was time for practice. It was a recovery day for my group today so I jogged 26 minutes with a couple of athletes so I could get to know them a little better and see what some of the trails looked like in the area. Now if I can just get a calf massage out of Matt this evening...
Monday, February 7
32 min run, picked up the pace a bit, but my calves are so tight I was needing to rest at the stop lights. I have no idea what to do about it right now, just hope they will better for the workout tomorrow.
Sunday, February 6
25 min easy jog early in the morning.
Saturday, February 5
10 min easy jog, then 10x 1 min on, 30 sec off with the minute on probably at 5:45 pace or so. Finished with 8 min jog. I wanted to get the legs moving a bit, but I am still so sore from thursday so I didnt want to go too hard.
Friday, February 4
25 Minute recovery run, the last couple weeks my calves have been bothering me, and its not really getting better. Basically it just feels like they wont loosen up and every time I start to run they just get so tight...maybe getting in the pool to ice them will start helping.
Thursday, February 3
15 minute warmup out at Newbury Park High School. Ran a 200 in 25.1 as part of an extended warmup, took 10 minutes recovery and ran a 600. There was a bunch of kids out on the track so we had to run the whole thing in lane 7. Matt was running 400 of it with me, and we mis measured so I ended up running around 630-640m. We hit the 400 in 54 (realistically was probable 51 low) and then hit 1:22 mid for the 630 or whatever, so I am calling it a 1:18 low effort, but its hard to say. It was very tough, and I wasnt able to lift the last 150 like I would have liked to, so whatever I ran it was too fast for the first 400 as I wasnt able to finish real strong. So after that I took another 10 minutes and ran a 51.3 for 400. I hit the ground after the workout and wasnt really able to move for a bit, and we had an appointment for getting fingerprinted so I didnt get to cool down at all which probably wasnt too good. So anyway, that was my speed endurance workout, didnt get the info out of it I wanted to really see where I was at but I definitely got the work in.
Wednesday, February 2
35 minute easy run with Matt and Tim
Tuesday, February 1
35 min easy with Matt
Monday, January 31
2x2 mile lane 8 tempo, averaged 78-79 400’s with 17-19s each lap and 3 minutes between sets
Sunday, January 30
30 min easy with Matt
Saturday, January 29
30 min easy with Matt
Friday, January 28
25 min easy, body isnt feeling great after the workout yesterday
Thursday, January 27
4x600, ideally was to be 5x600 in 1:42-1:44, but I went 1:45-1:43-1:39-1:37 and I just wasnt feeling great at all today, and I finished with 3x150 just to turn the legs over a bit. I think I may have been a little over ambitious and just gotten in the spikes too much this week and my legs (especially the calves and soleus and even the achilles a bit) are not feeling good. Kind of a bit achy so I’m gonna take it easy the next week leading up to a solid 600 day later next week.
Wednesday, January 26
30 minute recovery run with Matt.
Tuesday, January 25
10x200 with 90 sec 200m jog recovery in between, 26-28-27-27-27-26-26-26-26-26. Felt really easy, so I’m quite happy with this following up the session on Saturday.
Monday, January 24
25 minute recovery run with Matt.
Sunday, January 23
4x400 with 6 min recovery, 53.7-53.6-53.3-52.1. The goal was to average 53, so I’m super happy with this. For me this is a pretty good indicator workout, and this should translate to 1:48 capability for me here indoors, and I still have time to improve my fitness for nationals at the end of next month.
