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!

Fernando

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

6/11--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