2007

Nov 85

Nov 77

Nov 110

Nov 118 (20 long)

Dec 128 (25) one workout w/rick

Dec 130 (27) one track workout w/rick

Dec 127 (24) one track workout w/rick

Dec 126 (10/14)

2008

Jan 52 () New Years kicked my ass (2 days completely off)

Jan 51 () Louisiana kicked my ass (2 days completely off)

Jan 74 ()

Jan 66 (17)

Jan 28 - Feb 3 {100 total / 20 long}

Wed {4 x Birch}

Fri {4 x 400(200jog) 69/70}

Sun {4 mi uphill tempo during 20 mi long run}

Feb 4-10 {89 total / 23 long}

no workouts

Feb 11-17 {109 total / 25 long}

Mon {6 x 400(200jog) 68/69}

Tue {4 x hill sprint}

Wed {2 x 2mile (11:00/10:44)}

Sat {6 x 200 (29/30)}

Feb 18-24 {102 total / 27 long}

(fighting a cold)

Mon {4 x 400(1 min rest) 65/66}

Tue {5 x hill sprint}

Feb 25 - Mar 2 {110 total / 17 long}

Mon {4 x 400 (1min rest) 67,65,64,66}

Tue {5 mile tempo 5:20 (1st 5 of E.M. course)}

Fri {6 x 200 (1min rest) :30}

Mar 3-9 {121 total / 28 long}

Mon {6 x 400 (:30 rest) 65-67}

Thur {7.5 mile tempo 5:20 (1st 7.5 of E.M. course)}

Sat {5 x hill sprint}

Mar 10-16 {120 total / 29 long}

Mon {8 x 400 (:30 rest) 66-68}

Wed {9 mile tempo 5:20 (1st 9 of E.M. course)}

Sat {4 x hill sprint}

Mar 17-23 {50 total / 15 long}

(fell down stairs Monday afternoon, came down hard on left foot bruised badly, took two days complete rest with much ice and ibuprofen)

Mar 24-30 {83 total / 27 long}

(still feel out of sync after fall and rest)

Thur {5 mile tempo 5:20 very difficult}

Sun {27 long at strong pace}

Mar 31 - Apr 6 {115 total / 30 long}

(feel much better this week, able to resume normal training load)

Wed {11 mile tempo 5:20-5:30 (some parts slow b/c of issues grabbing bottles)}

Sat {4 x 800 hill repeats (1st 400 marathon effort, 2nd 400 all out)}

Sun {30 long, last 7 fast}

Apr 7-13 {102 total / 30 long}

Wed {13 mile tempo 5:20 (on 5.5 mile river loop between Autzen and VRC - very difficult)}

Sun {30 long, picked up last mile}

Apr 14-20 {102 total / 25 long}

Wed {12.5 mile tempo 5:20 (Owasso/VRC loop; intended to go 15 miles, but not rested enough from last week's tempo, and right calf really sore - probably need more than 7 days between big tempos; worried about slowing down last two miles so actually picked it up to 5:13,5:14 - very difficult)}

Sun {25 long - went very slow, right calf still very sore, but stride feels more natural after using thicker lift in right shoe - went from 1/8" cork to thicker cushier Spenco)}

Apr 21-27 {73 total / 20 long}

Fri {4 mile hard uphill progression - starting at marathon effort and ending at 5k effort - from end of Rexius to top of Butte - calf feeling better, but right heel/achilles still hurting (started in January)}

Sun {20 long, last two miles 5:40 pace on Amazon - felt weak, probably dehydrated, first warm day in a while}

Apri 28 - May 4 {66 total / 26 long} (last week til Eugene Marathon)

Wed {4 mile progression 5:18,5:13,5:08,5:03 felt good, right calf got sore}

Sun {Eugene Marathon 2:28 3rd place - had a lot of trouble with right calf, had stomach issues from the start - stomach wasn't empty from last nights dinner, also still getting over a cold from last few weeks, headwinds made a fast pace tough to accomplish, dissapointed but satisfied considering all the circumstances - will hopefully see Dr Lagat to get advice on right calf issue and leg length discrepancy, I can hardly walk at the moment, but am looking forward to a nice rest period}