Rick's Running

January 2017

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20162017
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Location:

Boulder,CO,United States

Member Since:

Dec 24, 2016

Gender:

Male

Goal Type:

NCAA Champ

Short-Term Running Goals:

Break 4 in the mile at altitude.  

Long-Term Running Goals:

Win NCAA 1500m

Miles:This week: 28.00 Month: 253.00 Year: 785.25
Slow milesFast milesTotal Distance
207.25113.50320.75
Night Sleep Time: 16.00Nap Time: 0.00Total Sleep Time: 16.00
Slow milesFast milesTotal Distance
9.000.009.00

Today I ran pretty slow because I was sore and my achilles was pretty tight. My achilles started out great on the roads for the first 3 miles, but it really tightened up when I got to the park.  The trail at the park is hard packed gravel and sand, and the park was pretty windy;  maybe these factors affected my achilles.  During the last 3 miles back on the road, my achilles loosened up again and I ended with no pain,  Maybe I should stay on harder surfaces the next couple of days with my achilles because that seems to help.  Stretched afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
6.006.0012.00

I did a farlek and felt pretty good.  Only felt my achilles slightly.  I stretched afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

Easy run, felt really good and didn't have any achilles pain.  Did core, some strength exercises, and stretched afterward.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
7.500.007.50

Had to rush the run today to get on an airplane.  It was cold and windy but I think I ran pretty quick.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

First day back in Colorado.  The weather was terrible and the ice trekkers I used were heavy, but I still think we ran pretty quick.  Stretched afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
12.002.0014.00

I had a really good, fast track session today.  I'm definitely getting used to the speeds I'll need for the 1500.  I did core, weights, stretching afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
0.0016.0016.00

Good long run today at big T, maybe a little tired from Friday's workout.  I was working much harder on the snow than on the roads (compared to everyone else).  The snowy hills really killed me.  Stretched afterward.  

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Slow milesFast milesTotal Distance
10.000.0010.00

Easy run with some strides.  I felt pretty tired today so I ran really slow.  Stretched afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
6.502.509.00

Did a 3k spec workout today.  I felt alright, but I'm still pretty sore from the long run.  I did core, weights, stretching afterwards. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
0.0013.0013.00

We had a mid-d this morning and my legs got tired towards the end from yesterday's workout.  I've got to get recovered before the long repeats on Friday and the LR on Sunday.  I stretched afterward.  

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Slow milesFast milesTotal Distance
9.000.009.00

Easy aerobic run.  My legs were tired, but not as tired as I thought they were going to be.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
6.004.0010.00

Had some longer repeats today and I felt really good throughout.  I was a little tired going in but felt fine in the workout.  Core, weights, and stretching afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
7.500.007.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
0.0016.0016.00

Draconia LR.  I started out really slow for the first couple miles to work my way into it, sped up, but then got tired towards the end again.  The run wasn't that hard, but my quads are a bit sore.  Average 5:54.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

My legs weren't that tired, but I still ran slow and short on mileage.  I procrastinated until midday (last day of break?) and then I felt crunched on time.  Didn't stretch today.  I also need to start getting the volume up and and ramping up the intensity/sense of urgency.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
5.007.5012.50

Really long fartlek today on the track.  My legs started getting tired from the flats towards the end. Stretched really well before and after, did core and weights.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

Good run, pretty cold, a little tight.  Didn't feel too tired from yesterday's workout.  Stretching?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
6.004.0010.00

Time trial and workout after.  I felt a little tired and tight and I really didn't close as easily as I'd like.  Nice to bust a little rust.  I'll hydrate and rest up and really drop the hammer when I've gotta run a mile.  I did weights, stretching afterwards.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Felt pretty good considering yesterday.  I did nothing afterwards, in a rush to get to class.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

Should have run more, but I wasn't in the mood.  I'll double or something tomorrow.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
0.0017.0017.00

Good long run, got a little bit tired in a windy hill section.  I still need to stretch out though,  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

8 miles easy.  I'm trying some new exercises and technique.  It feels different and making parts of my body sore, but I think there's a good chance the tweaks will help me over time.  Did 40 minutes of flexibility stuff before I ran, stretching afterward

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
5.005.0010.00

Did a tempo run today.  Definitely harder than I would have liked.  I think I ran too hard on Sunday.  I also struggled holding the new technique the further the run went, while also trying to stay relaxed.  I need to hydrate well, sleep well, and run smoothly tomorrow.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
6.003.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
10.250.0010.25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
0.0016.0016.00

Long run.  I felt really good at the start, faded in the middle and felt pretty tired towards the end.  I don't think I overworked myself too much though, so good day.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Did a lot of exercises to try to loosen up my upper body, which was tight today and yesterday.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
5.501.507.00

Anaerobic speed workout in preparation for the meet Friday.  Felt really good about the times and the level of control.  I've drank a lot of water the past couple days, and worked on flexibility and it really helped at the end of the workout. My arms and legs were tracking great.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Slow milesFast milesTotal Distance
207.25113.50320.75
Night Sleep Time: 16.00Nap Time: 0.00Total Sleep Time: 16.00
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