Dan Strackeljahn's
Training Log
Outdoor Track 2009
Welcome to our newest Big River Training Log!
Dan Strackeljahn just joined the Big River Team in April of 2009 and will be keeping us all posted on his training this season as he attempts to break four minutes in the mile for the first time and tries to qualify for the US Championships in the 1500 meters. Dan is a native of Highland, IL (not far from Saint Louis) and ran collegiately for Eastern Illinois University where he was a standout in cross country and track. In 2008 Dan posted a personal best of 3:42 for 1500 meters and narrowly missed qualifying for the 2008 US Olympic Trials.
High School Milers: Check out this log for great training ideas!!!
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Monday 04/06/2009
16 X 75 m strides. Speed development type workout. 3 miles up around Lewis University campus, boring loop. The temperature was on the colder side so I went inside the indoor track for the strides. I felt smooth and relatively quick. 2 miles down on the trail.
Tuesday 04/07/2009
Secondary Long Run...10 mile morning run with JJ. I couldn't fall asleep last night, which made for any early morning (5:15am). Nice and easy pace. It felt like 2 separate runs with the sun coming out halfway through. My left hip flexers and hamstring were tight after I finished. I'll have to keep stretching them throughout the day. Working at a high school track meet today after teaching, so it's nice to get the run in early.
Wednesday 04/08/09
Morning run 4 miles. Down to I & M Centennial trail out and back. Felt pretty good once I got the morning kinks out. Tempo Run 5 @ 5:10 Met up with JJ at I & M Museum. Tired from work going into it. 1.5 up. 2.5 out toward Joliet , turned around and back. The splits were 5:12 , 5:06 , 5:11 , 5:10 , 5:10 . (25:49) I felt good during the first half but the slow down/ turn around stunk. Then I started to feel it in the legs and the second half didn't feel quite as smooth. JJ defiantly got me through. I had to focused on staying with him and grind the thing out. 1.5 mi down.
Thursday 04/09/09
Morning Run 4 miles around Lockport solo. Speed Changes- 400, 600, 400, 600, 400, 400, 400 speed changes. (100m @ mile pace 15, 50m sprint, 50m float & repeat for distance) I did the workout at MCHS while the boys had practice. 2 miles up. I felt smooth, a little quick on some of the pace sections. Tiring on the 600s with the gear changes. Spiked up for the last 2 400s. 3 miles easy down.
Friday 04/10/09
Pre-Race & Strides Pre-Race with Nicole from HMS track. Out around Highland City Lake and back. Strides in some windy conditions. Ran home to add on some extra mileage. I felt smooth & ready for a nice meet tomorrow.
Saturday 04/11/09
Race Morning Shake-out 1.5mi Cougar Classic- SIUE 1500m & 800m When I showed up it was a great day for a race. First race running for Big River. Warmed up with Carter and Jeremy 2 miles (a little longer than normal, but not bad). The wind seemed to pick up when we got back to the track. Stretch and strides. I felt smooth. A little tired from the week, but tried not to think about it. I took the lead at the beginning, a little antsy but I think it would have gone out ridiculously slow if I didn't. 62 first split. I thought ok, on a decent pace. Then I hit the wind and tried to truck through it. 65 next split, eww. Then backed the pace down again 63. With 300 left I could hear the guy behind me. I tried to lengthen my lead. He blew past me with 200 left. I tried to respond, but he opened it up. Not a strong race. Hopefully this Rust Buster meet does just that and I can get the time down significantly. .5 down and legs up to recover for the 800. 1500m- 3:57.4 yuck .5 mile up stretch and strides. Tired legs from the junk 1500. I was going into this to try and salvage the meet with a decent 800m. I got out ok within the pack, but the group went through the 200 slow, 28, although I don't know if I would have been able to muster up a 26 if it called for it. Through the 400m at 57-58, slow. I attempted to push the last 400m, and finished ok. Not a great time, but better than my 1500m. 4.5 miles down. 800m-1:56.6
Sunday 04/12/09 HAPPY EASTER
13mi long run solo. Windy. Against the wind the first half and wind at my back the second half. I felt junky for the first 3-4 miles; getting the junk from the races out of my legs. Then I started to groove and just pounded the thing out. Ended up feeling pretty good the second half and the run went by a lot faster than I originally anticipated for a solo long run.
Week Total: 70mi Tiring week with waking up early and building mileage.
Week 2
Monday 4/13/09
8 miles easy. Ran with JJ on the Old Plank trail. Chilly and Raining weather. Nice relaxing pace. Form Drills after.
Tuesday 4/14/09
400m [66-68] loosen up, [all at 5K pace 4:40/mi, 2:30 rest throughout] 2k, 800m, 1600m, 800m, [100m jog 60 sec rest], 500m hard [64 through qtr] Met up with JJ and Matt Withrow (They did a different workout). Chilly and windy day. I wasn't sure if I should pound it out, as I was trying to get used to a smooth 5K pace. Sucked it up and went for it. 2 miles up, stretch and strides. The first 400m was a little shock, but I hit the time. In the 2K I wanted to focus on keeping relaxed but staying dynamic and sticking with the pace. It was tough doing it solo, the first 1k went well, the wind affected each lap by a sec or so. From 1k-2k I started to feel the pace and the wind. I tried to keep it together and grind it out. 5:58, 8 sec slow. The 800 felt good and smooth, quick on the first 200m and then settled in. Withrow ran the first 1200m of the 1600m with me. It's amazing how much another person clipping off a rep with you helps. I felt smooth and relaxed, a little quick 4:37 . The next 800m was good again. Then I cranked out the 500m. I was 29 at the 200m then I hit the wind. Through the 400 at 60 and finished smooth through the 500 at 1:15 . Aside from the slip-up on pace in the 2k I hit the times. This was my first solid workout with outdoor season especially considering the strong wind. Hopefully this will start the ball rolling to some more. 2 miles down. Splits: 68(400m), 5:58(2K), 2:20(800m), 4:37(1600m), 2:20(800m), 1:15(500m)
Wednesday 4/15/09 Tax Day
Ran with JJ and Kafel at Waterfall Glen (Argonne) trails. Easy pace around the 10 mile loop. My legs were super tired from the workout yesterday.
Thursday 4/16/09
Morning run with Runnion around Lockport . Nice and easy.
Tempo-run. I wanted to do it on a track but couldn't find an open one (after I drove to 3 tracks in the area). 1.5 up. On the I & M canal. Not sure if the mile markers were completely accurate, but I think they were close enough. 4 miles at 4:10 pace. Smooth on the way out, rough on the way back, but I hit the times. 3 minutes rest and 300m at mile pace (45) I had to guess on the distance on the path. I basically went 45-46 sec of mile pace feeling. .5 mile down.
Friday 4/18/09
6 miles around Lockport at 9:30pm after working a track meet. My legs felt tired from being on my feet for 12 hours today. It would have been smarter to get my run in this morning.
Saturday 4/19/09
Long run at Swallows Cliff, 11 miles. Stayed soft to give the legs a break from the hard roads. Great outside. It was a nice run to enjoy the scenery and the weather.
Sunday 4/20/09
Morning run 3 miles. Afternoon track workout. 16 X 400m at 68sec with 75 sec rest, 100m jog incl. Rainy and moderate wind. 2.5 miles up, stretch and strides. I felt good during the workout. I tried to focus on staying relaxed and clip of the times with minimal energy. I switched the direction halfway through to save the IT bands. Overall it was a good workout. 2 miles down.
Total Miles: 67 Decent Week. Nice having a training weekend and getting a 3rd workout in.
Monday 4/20/09
8 miles with JJ from Dellwood on Lamb's Woods Loop. Significant wind and light rain. 8 X 100m strides.
Tuesday 4/21/09
Morning run with Runnion. 5 miles on LP NorthSider. Rainy and cold. Ugly weather in the afternoon. Rainy, cold, and windy. Track workout indoor as a result. 8 X 300m mile date pace (45-46), float 50m, sprint (50-100m), 100m jog, 90sec rest. 3 miles up on the trail. I only did 6 reps because the tight turns were making my IT band tighten up. Other than that I felt pretty good. 1 mi down.
Wednesday 4/22/09
7 miles with Runnion at Centennial Trail. Nice easy pace out and back. My legs were feeling sore. I think I need to get my sleep habits back on track. I've been staying up way too late lately.
Thursday 4/23/09
4 miles. Pre Race in the morning with Runnion. Travel in the evening to Hillsdale Michigan for the Gina Relays. I found out I didn't get into the Invite Section of the 5K; I'll just have to go out and race in the open section.
Friday 4/24/09
1.5 shake-out run a couple hours before the race. 70+ degrees & windy. 5K at Hillsdale College Gina Relays. 1.5mi up. My legs felt tired, probably from the heat. Stretched and got some solid strides in. I tried to stay in the shade as must as possible while preparing for the race. Inside position on the line. At the gun I squeezed into 9th or 10th of 30. The front 100m was windy so I was glad to let some people take it for me. The pace was pretty solid for the first 800m, around 2:20, right what I wanted. I moved up into 5th or 6th and went through the mile at 4:40-41. Still pretty good. The leader gapped the front pack a little, and we slowed down some. I don't know the splits exactly, but I remember hearing 72s then 74s. Around 1.5 I moved up into a chase pack of 3. The pace was still lagging a bit, but I didn't want to make the commitment to take the lead of the pack and deal with the nasty wind. With about 1K left the leader started to struggle and our chase pack caught up. At 600m I took the lead and opened a decent gap. I probably closed in a 63. I won the open section 14:54.95 (4:48), not with the best time. But I am happy with being competitive in the race. 3 miles down.
Saturday 4/25/09
4 miles with Runnion in Lockport . Light rain off and on. I'm surprised my calves were not sore from the 5k in spikes.
Sunday 4/26/09
Long Run 13 miles. With Runnion and Begich for 10 miles. Cold rain off and on. When I added on solo I got poured on. It was a wall of water, so ridiculous I started to laugh.
Week Total: 57 mi Down week for Gina Relays. Now it's back to work.
Week 4
Monday 4/27/09
Hill Repeats 14 X 200m. 3 miles up with JJ. I focused on getting my knees up and running powerful up the hill. Jog recovery down the hill, turn and go. 1.5 mi down. Luckily I got the run in before a monsoon downpour, but the humidity during the run was terrible. The temperature wasn't hot, but it felt like it.
Tuesday 4/28/09
8.5 mi medium run solo on the Dupage Express loop from MCHS. I wanted to get in more distance, but I had to get the run in before working a track meet. The pace stayed honest. Against a strong wind on first half and at my back the second half. Overall a solid run.
Wednesday 4/29/09
5 mi morning run with Runnion out and back on the I&M toward Lemont. Track Workout 5 X 800m @ 3K date pace (2:12), 2min rest with 100m jog included, 400m @ mile dp (61-62), 90 sec rest w/ 100m jog, 200m @ 800m dp (27-28), 3 min rest w/ 400m jog between sets. 2mi up, stretch and strides. This was just one of those crappy days. I was thinking about the workout the entire day at work. When I finally got out to do it, my legs felt like garbage. During my warmup I tried to stay positive and told myself that I would feel good once I started into it. My first set was slow, about 2 sec each interval. I thought, maybe I just needed to shake the crap out. Next set, still slow by a couple sec each interval, and it felt like I was running pr effort. It was super frustrating not hitting my times. I told myself it was going to just be a punch in/ punch out type workout today. I would get the physical benefits from the workout without hitting the times. cut off the last set to keep some of my sanity. 2 miles down.
Thursday 4/30/09
9.5 at Waterfall Glen ( Argonne ) with JJ and Jacek. I wanted to go easy for a nice recovery today. However, as always with Jacek, the pace became pretty solid on the run. I felt good running it though.
Friday 5/1/09
6 miles from LTHS on Super Canal Loop. Speed Development at the track, 10 X 60m strides with 140m jog and full recovery. 1 mile down. After getting back home and looking at my weekly plan, I was suppose to do 16 strides...oops.
Saturday 5/2/09
Threshold Workout. 2 miles up. 4 miles on the track of 200m @ 5k gp pace 35, recovery 200m 43 continuous. Total mile pace 5:12. I felt good during this workout. I had to control myself to keep from running too fast on the quicker 200s the first mile. With about 6 laps to go, the lactic acid started to creep up and I had to focus on keeping the pace. Overall, it went well. I got into a good groove and I hit the times. 2 miles down.
Sunday 5/3/09
Long Run at Waterfall Glen. 14 miles on soft trail.
Total: 70.5 mi Happy with the mileage this week. Still a little disappointed in my workout Wednesday, although the workout went well Saturday. 3 weeks until the STL mile!!
Monday 5/4/09
4.5 miles easy then 12 X 60m strides down the road. Normally I do the strides on the track, but I wanted to switch it up. I felt pretty smooth, about 90% effort.
Tuesday 5/5/09
4 mile morning run with Runnion. Afternoon. Track Workout. 4 X (300m @ mile dp [45-46], float 50m, sprint 50m, 2 min with 50m jog, 200m @ mile dp [30], float 50m, sprint 75m, 4 min with 100m jog) Legs sluggish on the warmup, 2 miles. The workout felt relatively smooth on the pace portion. The speed section didn't feel as fast as I would have liked in the first couple sets. I tried to focus on driving my knees and "fast feet" to quicken the sprints. Last set in spikes and 200m rep, 100m sprint instead of 75m. 2 miles down, soft. Splits[300m, 200m]: 45.7, 29.2, 46.2, 29.9, 45.8, 29.9, 44.8, 30.0
Wednesday 5/6/09
9 miles solo around Lockport. Not a comfortable run. For 5 minutes I would feel good. Then I would feel like crap for 5 minutes. And then back to feeling good and then junky and it kept repeating like that.
Thursday 5/7/09
5 miles. Pre-race with JJ out at Meadowview Marsh. My legs felt sluggish during most of the run. I wanted to go a little longer, but a wicked storm rolled in and pelted us. It felt like I was getting hit with gravel. I had to skip strides b/c of the rain too.
Friday 5/8/09
North Central Dr. Keeler Invite. 1500m & 800m After a day at work, drove out to Naperville, relaxed for about 45 minutes. Then 1.5mi up. I think I took a little long getting my stretch in, and I made too much small talk with people I haven't seen in a while (when I should be getting focused for my race). I didn't have time to get full strides in like I wanted. The race went out pretty strong. I was in position 1 and didn't want to take the lead from the gun, so I got boxed in around 6th-7th. Yet I still went through the first 200m at around 28-29. The pace settled down after that. For the next 500m I was looking for an "out". Every time a hole would open up, a split sec later a runner would come up the outside and block it off. I wanted to stay relaxed and not throw in a major surge yet, so I relaxed in that position. At around 600m I moved around the pack into 3rd or so. I stayed in 2nd-3rd until 1k, where I made a strong move around to the lead and pushed strong the last 400m. I don't know my exact split but I think it was around 60-59. Time: 3:47 1/2 mile down. Ate a protein bar, and relaxed for about an hour before getting ready for my 800m. 1/2 mi up. My legs felt heavy from the 1500m. I just wanted to go in and try to work on some speed. I got out in the back of the pack (where I expected). Through the 400m at around 55. I moved up in the pack a little on the back stretch. Then off the curve into the last 100m I focused on driving my knees. 1:53, faster than I expected (or it felt like). 4 miles down. Overall a pretty solid double, I need to work on getting out better though, while still remaining relaxed.
Saturday 5/9/09
13mi Long run with Begich at Waterfall Glen. Nice to get onto the soft trail. I can tell the weather is getting nice, there were a lot of people out on the trail, running, biking, hiking. It was a good atmosphere.
Sunday 5/10/09
Day off. I haven't had a recovery day off in a while, so I took one today.
Week Total: 50miles Lower on mileage this week than I wanted (even with the day off)… oops.
Monday 5/11/09
8 miles around Lockport with JJ. Pretty average run, nothing special.
Tuesday 5/12/09
3 miles solo morning run. 3 miles tempo at 15:00-15:10, 3 min rest, 6 X 300 @ 45sec. Met with JJ and Withrow. 1.5 miles up. A little windy out on the track. Ran the tempo with JJ, helped out a lot. We switched off the lead each mile. JJ picked up the pace on the last mile, so we ended up going a couple seconds faster than the workout called for. 14:57. Did the 300s with Withrow. I felt smooth and it was good running at mile pace with somebody, simulating running with people during a race. Times were around 44-45. 2.5 miles down.
Wednesday 5/13/09
10 mile morning run with JJ and Runnion. Nasty weather. Steady rain the entire run. I was soaked 2 miles in. I almost got nailed by a car what wasn't paying attention as it pulled out from an intersection. That was a waker-upper at 5:30 am. It was nice getting my run in and out of the way in the morning. I relaxed in the afternoon.
Thursday 5/14/09
3 mile morning run with Runnion. Track Workout. 4 X (4 X 400 @ 63, 63, 63, 56) 40sec rest between reps, 3 min between sets. A bit crazy today trying to get my workout in. I warmed up for a mile at school then noticed the girls soccer team was going to be playing a game in the track stadium in an hour. I might have been able to squeeze it in, but I didn't want to take the chance of having to stop halfway through. So I drove home to use the track in Lockport. When I got there, there was a Jr High track meet going on. I then drove out to Lewis University to use that track. (3 rd times a charm) There was a significant wind that I was running against. I had a tough time hitting the times during the workout. Partly from the wind, partly from tiredness. The 63s were closer to 64-65s and I was ok with that. But the fast 400 was way off. I felt like I was moving and ran 60 on the 1st and 2nd set. So I adjusted the workout and did 2-200s with 40 sec rest at the end of 3rd and 4th sets instead. I ran a couple 28-29s, getting in some turnover. 1 mile down.
Friday 5/15/09
8 miles with Butler in Naperville . I felt good, although it was a jagged run b/c we wanted to watch the 1500m race at the meet, but with rain delays we didn't know what time the race was going off. So we had to run 2-3 miles come back and check on the race and then go out again.
Saturday 5/16/09
Race Simulation Workout. 2 X 800m @ 1:57 , 5 min rest, 8 X 150 strides. 1.5 mi warmup. Again, significant wind out today, I love spring in the midwest. Stretch and strides. I tried to treat this like a race day warmup. Spikes on, through the 200m - 29, 400m - 59, then I hit the wind and had to fight through it, 600m - 1:29, 800m - 1:59. I was ok with the time. Jogged around a little to stay loose. #2 was definitely more difficult. 200m - 30, 400 - 60, 600m - 1:30 , 800m, 2:02 . I focused on driving my knees the last 200m. I completely forgot about the strides until half way through my 2 mile cooldown. Did the strides after the cooldown instead of before. Smooth, but tiring.
Sunday 5/17/09
14 mile long run. In downtown Chicago with Nicole to watch Begich's half marathon. Ran on the Lakefront path south of Navy Pier, out and back. The way out we had the wind at our back and were running down on the lake wall. The view of Lake Michigan was awesome. Then the way back we had the wind at our faces and it wasn't nearly as enjoyable as the way out.
Week Total: 68.5 miles I felt pretty good this week.
5/18/09
6 miles at the dog park with JJ. Nice getting on the soft trail. Then went out to Lockport track to watch Nicole's workout. Ran a couple 400s with her to help her hit the pace. Added on about 1mi of work.
5/19/09
Morning run solo 3 miles around lockport. Track workout. 2 miles up, 1 down. 3 X (5 X 300m @ 45, 100m jog, and GO), 800m jog between with 3 min rest. Not a good workout today. I had trouble hitting times and felt really crappy doing it. I never seemed to recover during the jog (part of the point of the workout, but didn't recover at all) This was one of those days that I just tried to pound the workout out and tried to get at least some physiological benefit from it. Times: 45, 46, 47, 48, 48; 45, 46, 46, 47, 46; 46, 47, 46, 47, 46
5/20/09
10 mi secondary long with JJ at Centennial Park . Hot day.
5/21/09
Morning run with Runnion around lockport . 4 miles. Track workout. 6 X 200m @ 29, float 50m, sprint 75m. With Withrow, nice getting some quick stuff in with somebody. I felt good and smooth, definitely better than Tuesday. 2 up, 3 down.
5/22/09
Pre race in Minooka after school before driving down for the STL Big River Meet. 6 miles, felt decent. good stretch before getting in the car.
5/23/09
It felt great to sleep in today. I did a little fishing in my parents pond in the afternoon to get out side and moving around for about 30 minutes. Shakeout, 1.5mi to loosen up for the race later.
It was an excellent night for the Festival of Miles. zero wind, perfect temperature, sweet new Big River uniforms. I felt pretty good before the race, just relaxing and trying not to think it about too much. Nice having the team there, haven't had one in a while. 10 min warmup around forest park . Stretch and drills. The field was pretty stacked and I knew it was going to be a quick race. I just wanted to get into the mix and see what happens. I had a bad start, as usual but I moved up into the pack on the back stretch. There was a front pack and then a chase pack (the group i was in) within the first 400m. I was good with my position, we went through the first quarter in about 59, perfect. We were hitting the splits I wanted, but the first 900m or so didn't feel as smooth as I wanted. At about 1k I started feeling better. At 1200m I saw 3:01 - 3:02 on the clock. I knew I had to put in a kick, but I didn't want to go to early. Around 250m I started to kick. I felt smooth. I had no clue what time I was about to run. 4:01 PR, a little bitter sweet. So close to breaking 4. It does make me feel good, that after a week of feeling crappy, I PRed. A sub 4 is definitely in reach.
5/24/09
Long run in STL from forest park down through the city to the arch and back with the Big River guys, Fife , Schmitz, and Manzano. I forgot how hilly St. Louis is, some nice grade changes throughout the run. I've been to the arch grounds many times, but this time it was pretty surreal as the turn around for the run. (The Architecture class I teach watched a video on the building of the Arch on Friday this week). Uncle Bills for some grub after...sweet!
Total: 64 miles. Energy deprived week with a confidence booster at the end. Racing season has begun.
5/25/09
6 miles in Highland . Then I did a couple 800s with Nicole to help her hit her pace.
5/26/09
Track workout. 10 X 400m with 400m jog and GO!. First 5 at 60, 2 nd 5 at 59. Warm-up from my apartment up to the high school, about a mile. Then it started to down pour. I had to jump in the car and head over to Lewis University to use the indoor track. Another .5 miles up. The workout started off a little rough, the first one a little slow, 62. Then I got into the flow and nailed it. Switched into spikes on the final 5. This was a confidence building workout. Aside from the slipup on the first one this workout went really well. 2 miles down.
5/27/09
7 miles in Lockport . Medium pace.
5/28/09
Track workout in Charleston . Speed Changes [100m at pace, 50m Sprint, 50m jog] Did it in the evening to simulate a late night race like I'll have this weekend. 2.5 miles up. 3 X (600m, 400m of speed changes) 3 min rest throughout. I felt good, a little quick on the pace portion. 2 miles down.
5/29/09
Pre-race. 6 miles on the Pisser with Butler and Nic. Strides.
5/30/09
1.5 miles shakeout in Indy along the canal. My legs felt pretty good. American Milers Club #1, Indianapolis IN , 1500m Due to weather (monsoon rain, a spotted tornado in the area) the meet was delayed and we spent 45 min in a tunnel. My race didn't start until 11:30 central time. I warmed up a little early because I estimated the time of the other races incorrectly. Despite the delay and extended warm-up, the race went well. It seemed like I got out well, but going around the first turn the field collapsed down on me. I didn't hold my ground very well and eventually had to shoot out the back to get up into racing position. While boxed in I went through the first 400m in 58-59, right where I needed to be. The next quarter I tried to move up and ended up out in lane 2 and 3 to get around the pack. Went through the 800 in 1:59, again right on pace, but added some extra distance on with the pass to get up into 5 th or 6 th . Came through 1200m at 2:59 and tried to make a strong push to the finish. I kicked decently well, not quite as smooth as I would want. Finishing time 3:42.67 ( PR by .02). Nice to know I am right at where I was last year. Qualifier for USATF. 3.5 down on the canal in Indy. Then a late night (early morning) drive to Highland .
6/1/09
Recovery run 7 miles. I was going to do a long run of 11, but my energy level was way down from the long drive after the meet and a day full of my Brother's graduation activities, fun but tiring.
Total: 46 It's great to hit the qualifying standard for USATF. This takes a lot of pressure off and I can try to get some good workouts in and prepare for the Outdoor Championships.
Week 9
Monday 6/1/09
10 mile run in Edwardsville on the bike trail between the SIUE track and E-Ville HS. The first half of the run wasn't bad, as most of the trail was shaded from the trees. I passed the high school and then the shade stopped. It was brutal. I stopped in an underpass tunnel for a couple minutes during part of the run to get my core temp down. Not an enjoyable run today.
Tuesday 6/2/09
3 mile morning run from my apartment. Nice and easy around Lockport. Track Workout. Interval Ladder at mile pace (60-61 qtr). 200, 400, 600, 800, 600, 400, 200 [200m jog, 90sec rest between] 2.5 miles warmup. The workout didn't go as smooth as I wanted. The shorter intervals were on pace, but the 600s and 800 I was off. There was a decent head wind on the front stretch, which might have effected the times, or maybe I just felt like crap. I got back on pace for the last 400 and 200. 2.5 miles down splits: 29.7, 61.3, 1:33 , 2:05 , 1:34 , 61.2, 28.5
Wednesday 6/3/09
5 mile easy run around Lockport , part of it on the track while I was watching Nicole's workout.
Thursday 6/4/09
Traveled down to Charleston to get in part of the drive down to Murfreesboro . Workout at EIU track under the lights with band camp playing on the field. 2 miles up on the panther trail. 3 X (5 X 200m [29] with 100m jog, wait 60 sec and go, 3 min between sets. I forgot my racing flats at home, so I had to do the first set in training flats. I haven't done a quick workout in these heavy shoes in a long time. My times were a little slow (30) on the first set, partly b/c I found myself listening to the metronome and striding to its pace. The 2nd and 3rd set I was back on 29s. 2 miles down.
Friday 6/5/09
Travel the rest of the way down to Murfreesboro (Middle Tenn State Univ). Pre-race 4 miles around campus and 5 strides.
Saturday 6/6/09
Shakeout 1.5 from the hotel. Mile race @ Music City Distance Carnival. 1.5 miles up. I knew that I was going to have a chance at breaking 4 minutes, but I didn't want to focus too much on the time and blow up. So I told myself that I needed to stay competitive and the time would take care of itself. My start was a little slow as normal, but I was on the outside so it allowed me to gradually move up to mid pack without being boxed in. I came around the 400 at 58-59. I was in a small chase pack but we were running right on the pace I wanted. I went through the half at 1:59 . On the back stretch I moved around the couple guys in my chase pack and thought "alright this is my chance to go for a sub 4". At the 1200 I saw 3:00 on the clock. I thought "I've got to move on this last lap". I started to gradually pick up the pace. I didn't want to push too hard and die the last 100. With 200m to go I started pushing hard. I moved into 2nd place, I tried to drive my knees and have "quick feet". I crossed the line and knew it was going to be close. I finally heard that I ran 3:59.77. SWEET!!! 3 miles down.
Sunday 6/7/09
Drove back to Charleston to get in a 13mi long run. 10 mile Woody's then added on with Butler and Iaun on a town loop. Surprised how well my legs felt after a 5 hour drive.
Monday 6/8/09
8 miles at Meadowview Marsh with JJ. Recovery pace on soft trail.
Tuesday 6/9/09
3 mile solo morning run, sort of. Slept in and did the workout at 11ish. Track workout. 4 X (600m @ 1:29, 100m jog, 300m @ 45, 100m jog, controlled sprint [150m, 125m, 100m, 75m- shrink distance each set] ) 2 up, 2 down I felt a little sluggish on the warmup. Not what I was expecting when I had a chance to sleep in and relax during the day. There was a significant wind on the track as usual, and I just didn't feel smooth. It felt like I was putting in a lot of effort on the intervals. It didn't feel like I was a sub 4 miler today. Splits: 1:32 , 47, 1:32 , 46, 1:30 , 46, 1:33 , 46
Wednesday 6/10/09
9.5m secondary long run at Argonne with Runnion and Begich. Lighter pace in some rain.
Thursday 6/11/09
Track workout. 2 sets of (3 X 400m @ 60, 60sec rest between then 200m @ 26) then 2 sets of (3 X 300m @ 45, 60 sec rest between then 150m @ 20) 3min rest between sets. 2mi up, 2mi down I felt pretty decent during the workout. I felt smooth and was on pace during the first 300m of the 400s, then the wind on the front stretch slowed things up. On the 300s I didn't have to deal with the wind so it felt more smooth. Overall this was a pretty good workout. Splits: 62, 62, 62, 28, 60, 61, 62, 28, 43, 45, 45, 18, 44, 44, 45, 18
Friday 6/12/09
8 mile run with Runnion and Begich at Green Valley . The first couple miles my legs were sore, but then they loosened up and felt decent.
Saturday 6/13/09
Track Workout. 2 set of 3 X (200m, 1min rest, 200m, 2min rest) 4-5min rest between sets, all 200s at 26, 2 up 2 down I had to do this one in the morning b/c I had a Bachelor party to go to in the afternoon/ evening. Light rain for the first part of it. It was a little rough getting loose before doing the workout b/c it was rather early. I focused on quick turnover and keeping my upper body in a forward position. My 2nd 200m in the reps were a little slow b/c of a decent wind in the last 50m. Splits: 26, 27, 26, 27, 26, 28, 26, 27, 26, 26, 27, 26
Sunday 6/14/09
Long run 10 miles with Pepper, Steve, and Begich in St. Charles . It felt pretty good after a late night.
Total: 53.5 miles Nice off week getting some workouts in gearing up for USATFs
Week 11
Monday 6/15/09
Track workout. Speed Changes [100m @ pace, 50m Sprint, 50m jog & repeat]
600m, 400m, 600m, 400m, 400m 2mi up, 1.5mi down
Sore and tired during my warmup, but once I got into the workout I felt pretty good. Relatively smooth, trying to stay relaxed during the pace portion and keeping my upper body forward during the sprint part.
Tuesday 6/16/09
Pre-Race on a 5 mile short pisser with some of the guys at EIU. Crashing in Charleston on my way out to Indy for another AMC series 1500m tomorrow. Strides at the track after the run.
Wednesday 6/17/09
Race 1500m. AMC #3, Indy IN. 10 min shake out when I arrived at the track. Then relaxed for a little bit. I didn't realize the meet was going to be starting so quickly, so my shakeout was a little closer to race time than I would have liked. If I could do it again I would have shortened the shakeout distance or done it prior to driving over. 1.5 warmup for the race. My legs felt a little tired, but tried not to think about it. The plan for the race was to take a chance and get out hard around 58, 1:56 or so and then get into the flow and close hard. At the gun I got out great, straight to the front and was smooth. I heard the first 200m split at 26, I thought it was a little quick but we will settle in. Then at the 400m 56, a little quick. I backed off the pace some. Then my legs started to feel like junk. The pace started to slip a little. I went through the 800 at 1:58. Close to where I needed to be, but my instantaneous pace was slow. I couldn't get my legs to move any quicker. Then the wheels came off. Through the 1200m at 3:02. And then there was no kick. It felt like I was running with logs for legs. Finished with a 3:47...YUCK!!! 3 mile cool down. I guess it is better to have my bad race here and not in Eugene. I need to get some rest and rebound.
Thursday 6/18/09
8.5 miles in St. Joe with Pepper at 3:30 in the afternoon. Not the smartest idea. 85+ degrees outside 90% humidity and we were running on country roads. It was practically a death march from mile 3 on. Luckily, half way through somebody let us get a drink out of his garden hose. It was a life saver.
Friday 6/19/09
5 miles with Pepper and Anderson around the town of St. Joe. Hot! 5 strides, felt surprisingly good.
Saturday 6/20/09
Track workout. Sharpening workout, 400m @ 58, 4 X 200m @ 26, 400m @ 56, 4 X 200m @ 26, 300m @ 40, full recovery between (3-5min)
Finally back at home today. At the LTHS track in the evening. 2 miles up, stretch and strides. Perfect night for a workout. The temp cooled down a little and no wind. I started out right on the ball with a 57 first 400m. Then the 200s felt smooth. I was working hard, but felt smooth doing it. The second 400m I surprised myself. I knew that I needed to get after it, I checked my 200m split and was a little fast. Then when I took my split at the end, I thought "oops" 53. But I felt decent doing it. I wasn't struggling. I took a little longer in the recovery to keep from frying my legs, 5 min. The 200s were a little more difficult than the previous set, but I was still cruising. Then I wanted to get after the 300m. It was starting to get dark out, and the track was a little tough to see in the dimming light. Trying to stay relaxed and quick on the first 200m and kick the last 100m. 39...sweet. I think this might be the fastest speed workout I have ever done. It's nice to get some confidence back after the last race. 2 miles down. Splits: 57.6, 26.2, 25.7, 26.1, 26.2, 53.6, 26.7, 26.6, 26.7, 26.8, 39.7
Sunday 6/21/09
Happy Father's Day Dad!! 6 mile super canal around Lockport, nice and easy. Going to relax today and get ready to head out to Eugene.
Total: 43 Getting Ready for USATF Nats
Week 12
Monday 6/22/09
Travel day out to Oregon. Met up with Mackey out at the Nike Campus in Beaverton, OR. 6 mile run in the forest trails outside of the Nike Campus. The experience was really awesome. The temperature was cool and Nike was just amazing. After the run I walked around the place. One of the really cool things was the track in the middle of the woods. It could be super windy and you wouldn't feel it on the track.
Tuesday 6/23/09
Track workout at Hayward Field. Pace-Float 50m- Sprint 50m. 200, 300, 200, 300, 200.
3.5 mile warmup from the track through U of Oregon Campus and down to Pre's Trail and back. Spiked up and did the workout on the track to get used to running there. I was a little quick on the 200s and felt like I had a decently strong kick. After my 2nd rep I got kicked off the track b/c the open track time was up. I moved over to the warmup track located right outside the normal one. It worked pretty well, except the turns were 90 degrees. The facilities at U of O were awesome. 10 miles down in the campus cemetery loop.
Wednesday 6/24/09
Prerace. 3 miles on Pre's Trails. Strides at the track. I fell pretty good and ready to go.
Thursday 6/25/09
6 min shake-out in the afternoon from the hotel.
I told myself prior to the race that I belong here at the USATF National meet and that I just needed to be competitive and I would have a shot at making the finals. There were 4 heats and the top 2 of each heat with the next 4 fastest times made it in. The warm up for the meet was different than I am used to. 10 minutes warmup outside of the stadium around campus. I stretched a little in the outside warmup area. Then we were called into the bullpen warmup area. I did some more stretching, strides, and drills. Then we were called into the clerking tent and down into a warmup area underneath the grand stands. I tried to relax and stay focused on the race. We were taken out to the track during the 3rd heat and stood around until the heat was over. We had 1 stride out on the track and then lined up. I was nervous, but tried to keep relaxed and focused. I got out well moving up into the mid pack on the outside. We went through the 400 at 58, the 800 at 1:58. It was right where I wanted to be and I felt decent doing it. Then the pack made a gradual move at 1000m and I didn't respond like I needed to. It felt like my legs didn't want to go. I tried to keep my composure and finish well. 3:47. Not quite what I was hoping for. I feel if I had a little more experience in bigger races, in both warm-up and racing situations I would be able to race better. 2 mile cool down on Pre's Trail
Friday 6/26/09
6 mile run with Mackey and some of his friends on Pre's Trail. My legs were sore.
Sat & Sun 6/27-6/28
Time off to do some site seeing and watch the finals for the meet. The Oregon Coast is Amazing.
Total: 28.5 Overall it was a good season. I hit both my goals of running a sub 4 mile and qualifying for USATF nationals. This next year I would like to run 3:38 in the 1500, 3:58 in the mile, and qualify for finals at USATF Nats. I'm going to take some time off and do some "off and on" running.