BYU Autumn Classic-09/05/09

UVU Invite 9-25-09

Color Country Invite 10-10-09

Santa Clarita Half Marathon--11-08-09

 

USA XC NAT'S--02-13-09

 

 

Hope everyone is doing really well!

Hey! Im in Park City UT training fo rthe summer. P.C. is my home town so its great to be back and training here again.  Been really keeping focus on this XC season.  I want to make this up coming xc season nothing less than great.  The altitude is really tough getting used to, but I've been doing well.  The first week here I felt a lot of hurt and felt like I couldn't breathe correctly. two weeks later Im finally able to hold a stady 13 miles feeling comfortable. Hope everyone's base training is going well!

 

Fernando

Traning is going well! Looking forward to an awesome outdoor season!

11/30/08--havent written in this for a while... training has been going really really well Im excited to see how things go at club nats in two weeks! feelin pretty fit and I hope for a good showing

10/9--wow its been month since i've written in this. Training has been going really well! I've had a great month I guess of solid intervals, milage, good times hope I can stay healthy, have a great season and put on a going game at club nat's

9/9--fartlek 4,3,2,1 equal recov. kept the recov @ a good clip. 10 min war/cool--tweeked my ankle a little:(

9/8--60 min good clip @ ridgeline,

9/7--62 min great clip felt really good

9/6--55 min good clip

I havent been keeping up with this!! but after my run yesterday I needed to write something...I ran the ridgeline trail--First time I havent felt disrespected by it! it was a good...

8/26--keep forgetting to write in this!!!  50 min quick clip felt good!

8/21--45 min quicker clip

8/20--40 min just getting ready to bump up the milage again...break needed

8/19--50 min

8/18--45 min easy

8/17--45 min run w/ ryberg good run today

8/16--50 min run today, felt ok

8/15--This morning I went for a good 30 min just light and easy followed by my pm run

8/14--Today I ran an easy 40 min easy felt good!

8/13--I havent written in a while! just lost track of this thing, pretty much been hittin the trails, roads..good time.  I have been hitting a lot of miles so this week is gonna be a low mileage week--just went for an easy 45 min, family coming to town manana so im stoked about that for sure. peace

7/28--82 min today followed by drills & big 10

7/27--88 min good clip, drills, big 10

7/26--75 min good run, drills. big 10

7/25--67 min drills, big 10

7/24--60 mindrills, big 10

7/23--64 min drills strides, big 10

7/22--75 min easy big 10

7/21--70 min big 10

7/20--70 min. leg feels off big 10

7/18--70 min. big 10

7/17--66 min. big 10

7/16--am 30 min

pm 60 min =90 min tot ICE bath

7/15-- am 30 min

pm 52 min good day felt a little sluggish, need an ICE BATH!!!

tot-- 82 min

7/14--76 min today

~77 miles week 4- every run was followed by drills and core workouts~

7/13--74 min today good run felt a little sluggish.

7/12--60 min today, took last mile really hard. Just had the ganas to take it out like that-

7/11--65 min today felt good took the last mile pretty quick,

7/10--good clip for 66 min, last run with vivi-

7/9--Today was hot, temp-wise. ran a good clip for 60 min today

7/8--30min am

65 min on Ridgline rough trail...95 min tot

7/7--am:30 min-

pm--60 min--Tot-90 min

~70.5 week 3~

7/6--93 min today felt good went at a great clip, good run-gonna go see the mens/womens 15 today

7/5--65 min today

7/4--10k tempo, pm run

7/3--Just an easy 60 min today-pretty warm out today

7/2--67 min good clip was pretty warm out side tho

7/1--63 min

6/30--65 min relaxed

~61 mi week 2~

6/29--70 min easy good clip

6/28--70 min easy good clip

6/27--60 min easy

6/26--60 min good clip

6/25--65 min glad to have the sun out

6/24--60 min good clip

6/23--65 min good was good

6/22--75 min good clip in the country

6/12--Today I ran 40 min with teh viv,followed by drills and big 10

6/11--Today was just an easy 45 min--Followed by Drills and the Big 10

6/10--Good workout today for sure- gettin ready for this race--

20 min warm/Drills, Strides

6*800m@ 2:31,2:28, 2:28, 2:28, 2:28, 2:20

20min cool down, Big 10

6/9--Today I went for a 45 min run,did some drills, followed by the big 10,

6/8--Today I went to pre Classic!!! IT was amazing to see Bekele and his 26:25 10k! that has def made me remember how to push your self to the max!

6/7--Mile@ 4:33 on road, Followed by 50 min run---Big 10

6/6--45 min easy with drills and strides, Big 10

6/5--Today I went for 50 min relaxed, felt pretty good. Big 10

6/4--Today went out for 62 min, good run!. Big 10

6/3-Today was a pretty soild workout Started with 20 min warm

600m @ 1:36,, 3min recov,

5*300m @ 47,46,46,46,45 w/90 sec recov.

600m @1:35

20 min cool. Big 10

6/2--60 min run today good clip-- Big 10

6/1-- 82 min run today, felt good went by pretty fast.. Big 10

5/30-- 30 min with strides, drills, big ten

5/29--20 min warm-

4*400m @75 1 min recov--2*200m @ 30sec

20 min cool-- Big 10.

5/28--45 min easy today, drills, big 10..

5/27--Today was a good day just a light work out gettin ready for my race this weekend-15 min w/p

Drills--6*800m @2:30 w/ 1 min recov.

followed by 4*200m @33,32,30,27

17 min cool down. Big 10 @ home good day today!

5/26--Today 60 min--good good Big 10

5/25--80 min today good run, ran at a good clip pretty stellar--Big 10

5/24--60 min run today good recovery run--Big 10

5/23--Good run today! rainy but good-started with 15 min warm up

drills--3*1k@ 2:51, 2:55, 2:53w/ 2 min recov.--Big 10

6*300m@ 46,48, 47, 47,47,47.

Good run today

15 min cool down--it Im pretty stoked. it was pretty rainy but I guess it felt good to have that.

5/22--today ran a good 60 min good run today

5/21--62 min today good good...

5/20--15 min warm-

Mile@4:55

3 min jog.

4*400@65,66,65,65w/90 sec recov.

3 min recov-mile@ 4:53

mile@4:48

15 min cool down. good run today the wind was a little strong today but good.

5/19--60 min run great clip, smooth. Followed by the big 10, w/pull-ups and dips

5/18--80 min run--with the vivi, good day today

5/17--today was great 60 min run, drills, strides.

5/16--Today's work out was way hot!! damn!

15 min warm-

1k@2:58, 90 sec rest, 400m@ 66. 2min recov

1k@3:01, 90 sec rest, 400m@ 66,67 2 min recov.

800m @2:25, 400m @ 66

really really hot today thought I was gonna die ha!

17 min cool down

5/15--Today was a good 60 min run--weather was great Im stoked for the summer

5/14--good day today, went for about 55 min nice and warm today

513--Today was a good workout 15 min warm

2*800m@2:22, 2:23 w/2min recov-2min jog 5*400 @65,65,65,66,65 w/ 90sec recov..2 3min jog..2*800m @2:22, 2:20

15min cool down--Today was way good the 8's felt like a jog which was pretty stellar..good day today!

5/12--today was good 60 min good clip.

5/11-90 min quick clip. it went pretty fast, nice quick pace good run today--

5/10-- 30 min easy--

5/9--Today was good! 15min warm

1200m@3:41-2 min recov

10 min thresold took it Hard-3min recov

1200m@ 3:41 3min recov

5*200 m@ 31,30,29,28,27 w/200m recov.

15 min cool---Good day today for sure

 

5/8--today ran a good 60 min. felt good nice day out today...good for sure

5/7--Today was good 45 min

5/6--Today was a good workout--15 min warm--2*1k@3:04, 3:03w/90 sec recov-2min jog, then 5*400@65 w/90sec recov. 2min jog, then 2*1k@ 3:03, 3:02. 15 min cool

the workout was good, although the wind was def picking up, kinda rough

5/5--ran a good 55 min today something relaxed...

5/4--today was good, sunny 83 min

5/3--today was def really good--did a workout of minutes 4,2,4,2,1--with equal recov. I took those hard, on the recov, I was still movin quick felt great! then headed to the track for 4*400's @ 68 with 60 sec recov...I felt really good today, solid 15 min warm/15 min cool--

5/2--5k didnt go as planned...

5/1--today was way good. just an easy 45 min with drills, and strides...not bad not bad

4/30--rest

4/29--Today was really good-just a light good workout 2*1200m 3:45, 3:43 60 sec rest in between-2 min jog, then 4*400@70sec w/60sec recov. 2min jog 1200m@3:44. 20min warm/15min cool...felt great-smooth-quick-pretty Bodacious my friends

4/28--Today was pretty stellar, just went for an hour, good to have the sun out!

~60min tot~

4/27--5k

4/26--Today 35 min easy, drills and stides. Gotta love the sun

4/25--Today good run--45 min easy, w/ some drills and strides

4/24--25 min easy

pm- 60 min good run, bad weather--good luck to those runnin the relays!!

4/23--today was good minus the weather-did a minutes workout-4,2,4,2,2,1 followed by 4*200's @ 34, 30,30,28, those were good--my legs took a little longer to warm up. During the minutes the wind was kicking my ass. im pretty much looking forward for some sun...20 min warm/20 min cool

4/22--today--AM-25 min legs took a bit to get movin--

PM--51 min good run, as soon as I got out I got stuck in that storm!!

4/21--hey so today was a rough one but good--20min warm. 2*1k(amazon@3:14, 3:13. 90 sec recov.. 3 min recov, 10 min threshold run,which was good! 4min recov. back on the 1k's @3:12-3:13 W/90sec recov.---then to the track some 300's, 52, 50, 49, 46, 100m recov..these def felt harder, trying to cut down the time's havent done something like this in a while so it was good to get movin like this:) 20 min cool down--day was good I was happy about it!

4/20--today was good I ran 100 min went at a good clip I was pleased--a little cold but goo....nice run

~100min tot~

4/19--Today was my rest day! havent had one in a while so pretty stoked--

4/18--Today was pretty stellar--I did a minutes workout--5,3,4,2,1 w/ half recovery. ran it on rexius trial. nailed it today was good, 20min warm/15 min cool

4/17--Today was good, 70 min good clip, nice day out today

4/16--So today I was pretty stoked to have the sun out, I went for 62min follow by some strides.

4/15--Today 8*1k on amazon @ 3:09-3:11 w/90 sec recov for the first 4---and 60 sec recov. for the last 4))) felt good relaxed hate the weather, I know I bring this up all the time,,,but I flippin hate the rain right now--15 min warm/15 min cool..

4/14--60 min Today felt pretty good.

4/13--100 min today way good for sure-weaher was ideal.

4/12--Today was just a nice easy 55 min good run for sure awesome day today the weather was great

4/11--today was good! Way stoked to see the sun ou this morning. Today 15 min warmI ran 20 min threshold run which went really well! I was happy with it. Followed by 4*300--some to shake my legs out, 54,52,50,48. 15 min cool down

4/10- today I ran 75 min good morning. really getting sick of the weather tho

4/9--Today I ran 65 min. pretty stellar

4/8--am:25 min

Pm: Min. workout (fartlek) felt decent! although Im way sick of the rain now--need the sun to come out stat

4/7--60 min today! ran in the morning...I havent done that in a whil. pretty hard to get the legs moving--

~60 min tot~

4/6-- Today wasI did a long run of 110min was good. weather was a little strange but it felt ok i guess--

~110min Total~

4/5--hey! today just an easy 45 min and felt good just one of those days

4/4--Today was good workout 5*mile repeats w/ 2 min recov. went from 5:15-4:48 the times progressed as I went on with the repeats. good I felt way good smooth. I hate doing milers on Amazon but, it went well today. I think the relationship between the trail and I are ok now...20min warm/20 min cool.

4/3--60 min today...supposed to go for 70, totally miss read the training plan, damn....I feel bad-almost wanna go back out and finish it up

~60 min tot~

4/2--Good run today felt good to have the sun out! 60 min

~60 min tot~

4/1--today was way good! did fartlek of 6, 4, 3,2,1 with have interva time for recovery which felt really good I felt smooth! 15min warm/15 min cool

3/31--today was a nice day ran 66min felt way good to run with the sun on my back..good day today!

~66 min tot~

3/30--90 min today! it was nice to have the sun out for a while good day all n' all

3/29--60min relaxed a bit cold today.

~60 min tot~

3/28--2*15 min threshlod run with 5 min recov. up hill on Rexius trail. 15 min warm/15 min cool.

~65 min tot~

3/27-60 min at quicker clip

3/26--2 mile time trial, cold, wet, and whatnot

3/25--30 min

3/24--light fartlek 1,2,3,2,1 good liht workout!

3/23--90 min good run it really windy tho for sure!

3--22--15 min warm up/15 cool, 4min on--4 off,2 on--2off, 4on--4off, 2on--2off, 4 on--4off, 2 on cool down, felt good today glad it was a nice day out side!

3/21--today I ran 43 min so I felt good just stretchin out the legs

~43 min~

3/20--Rest today

3-19--today I ran for 60 min today. I felt really Tired today I slept horrible last night..dont think im getting enough sleep for the runnin Im doing..~

~60 min~

3/18--How you doin...today I ran a fartlek, 5*3 min on, with a 2min recov. felt good today didnt really sleep well last night so I think I was feeling a little different, but it was a good work out 15 min warm/15 min cool

~55min tot~

3/17--Today I ran for a good 60 min, starting to get a little tired of the rain. Hope the sun comes out soon for sure--

~60 min tot~

Weekly Milage~73 miles~

3/16--Today was a good 90min run felt really good...long...but good no complaints. Didnt feel as sluggy today so pretty stoked about that

~90min tot~

3/15--Entry is a little late, didnt have a computer w/me this weekend--ran 60min felt a little sluggis but was a good run all n' all

~60 min tot~

3/14--15min warm up,30 min threshold run which felt really good! felt smooth and in sync-I like that feeling, 15 min cool down

~C60 min tot~

3/13-- 70 min run today which felt good. The legs felt a little sluggish at first,but all was good after a couple miles. rainy rainy.

~70min Total~

3/12--Today I just ran an esay 50 min-it was a good coasting pace.

50min Total

3/11--Today I did a fartlek felt good today! ran them well! 15 min warm, 6 min on--6 off, 6on--4 off, 4 on--4 off, 4on--4 off, 2 on--1 off, 2on--cool down 15 min. I took the last4 min and last 2 min quicker, I felt good and wanted to let loose for the last few.

~76 min Total~

3/10--62 min good pace,,just out for a run in the rain good times

3/9--80 min pretty solid I ran it at a good clip, i was stoked about it. the weather was great I wish it were like this all the time--

~80min Tot~

3/7--45 min easy

3/6--Today I ran for 60 min good clip I was a little worried about my tweeked ankle, but it turns out all is well! Im tired...im gonna nap now

3/5--today I ran a good 60min--tweeked my ankle, but I think i'll live . just scared me a bit

60min tot

3/4--Today was good! I ran a fartlek 6min on--6 off, 5 on--5off, 4on--3off--3on--1off,2on...I ran these on the rexius trail. I guess they added about 2 in of wood shavings so it felt like runnin on sand, 15 min warm/cool--

70min tot

 

3/3--IT'S MY BIRTHDAY!! ha--but Today I kinda miss judged a loop and went out for 65 min but it was a good one for sure--today I felt really really sleepy for some reason

65 min tot--

 

3/2--Today I ran 80 min, at a good clip, although it felt like it took me 5 miles to actually warm up to it, and get comfortable, it was a good run--think one of my toe nalis came off...but it happens

80min tot--

 

3/1--Cross train-

 

2/29--Today I ran fartlek of 6 on--6off, 4--4, 2--2, 4--2, 6--2, 2--2. The on's were at 85% and off's were at at least 6:15 pace. It felt really good, smooth--it was a little windy but all went well--15 min warm/cool--

72 min total

 

2/28--Today was good, 68 min steady I felt really relaxed Im glad to have another sunny day!

68 min tot-

 

2/27--Today was good! just 50min felt good, nice to have the sun out for my run. Its good to have something else for a change, rain gets to me sometimes. -50 min tot-

 

2/26--

I'll Start this Log today

--Sorry Trav got the workout days mixed up Today I ran the 25 min threshold run which felt great. felt smooth, and relaxed. 15 min warm/cool

Hey! im Fernando, I run for Team XO here in Eugene OR. Im having a great time with being a part of the team. Im Originally from Park City, UT, so Eugene is definitely a big change for me, but exciting at the sametime.  I ran at Park City High, and went to college at UVSC( now UVU).  Im still getting used to all the rain, over the snow and its not a bad change!  I usaually run the 5k and 3k's, and the occasional 1500.  Im stoked for the '08 track season hoping I can stay healthy and fit and see what I can do this winter and spring! When Im not running, I spend my time working too.  I work at a middle school as an bilingual educational assistant. Its definitely rewarding, and good time. I hope to meet more people! I hope everyone is running well!

 

I'd like to give SHOUT OUT to SkullCandy for helping me out with everything! check out the website

www.SkullCandy.com

Special thanks to Eugene Running Co. for helping me out! I appreciate everything thank you.

www.eugenerunningcompany.com