Rick's Running

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.  

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

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

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

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.  

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.  

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.  

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

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. 

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.  

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

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.  

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.  

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.  

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.  

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

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.  

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

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

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

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

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.  

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.  

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

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.  

I meant to run 8 but it just didn't happen.  

Pre meet.  

Ran 4:01.5;  I led through 1300, got passed by one of my teammates and then made a late pass at the end.  I didn't close as well as I'd hoped and my hips and back got tight at the end.  My technique tweaks showed up less, which I'd expect because I didn't think about it. I think if I kept relaxed and got my hips under me I'd feel less tight.  Got the NCdub qualifier though so I'm headed to indoor natties!  Maybe I'll think about the technique more tomorrow in the 800.  

Ran 1:51 today in the 8.  Went out way too slow (56 mid I think), got a boxed and a little tripped up, got boxed again, but closed well the last 100 (swung wide to lane 4-5 off the turn) and finished 3rd. I think I closed the best out of everyone and I felt like I made up a ton of ground on the leaders the last 60. Good speed work, but definitely a frustrating couple of days.  I'm not assimilating the technique as quickly as I'd hoped, and boy did it show up in the races this week.  The good news is that I didn't injure myself, I'm not sore (at all!), and I get the next couple of days to keep trying out the technique and training.  I'll do an LR tomorrow, some hard core strides Monday, and a workout Tuesday.  I'm going to really put the hammer down in the 3k next Saturday.  

LR just a little bit slower and shorter than usual.  Definitely tired but it didn't feel that hard.  I stretched immediately afterwards.  I'm going to keep doing that because I'm more likely to do the full routine (if I start immediately afterwards and I think I get more out of it physically.  

Did a bunch of exercises before my run, stretching afterwards.  I felt pretty good on the run considering the past 3 days.  I did 2.5 miles in flats just to get the track motion in my legs and then switched over to trainers.  

Short, intense workout today.  It was really easy until the last couple of reps. 

Ran kind of quick for an easy day and I felt pretty good.  I did some exercises before the run and stretched afterwards.  In the afternoon I ran a mile warm up and did some core and hip mobility stuff.  

Ran slow and easy.  My legs were a little tired but they felt pretty good in terms of mobility.  

Pre meet.  

7:53.4 in the 3k.  A little disappointed with the result.  I was all over the place in the race too.  I went out in 59, the 64s (but a lot of pushing and speeding up and slowing down), and then closed the last 800 in 2:01 ish.  I got beat pretty handily (by my teammate), so my closing skills are lacking.  I think I was pretty tuckered out from traveling.  

14 miles at ~5:58 a mile.  Tired from the race but it wasn't that hard and I was careful not to overexert myself.  Stretched afterwards, some upper body exercises.  

Food poisoning liquified my insides and kept me in bed.  I droved to the store to get some more supplies and I felt like I was floating on a cloud which was pretty cool but pretty scary with lights. 

First day back from sickness, got pretty winded running 7:30s for 30 minutes.  

Again, got pretty winded running 7:15s.  

Speed workout today and I got winded doing it (of course).  I did hit the splits though.  I'm pretty tired from making up my homework last night and taking a test today.  Weights in the afternoon.  

First day feeling pretty normal!  My hammys and my quads (less so) were really sore from yesterday's workout.  Stretched and upper body exercises afterwards.  

Long run at big tex.  Felt pretty good

A little bit tired, still sore from Friday's workout.  

Really fast speed workout today.  I didn't feel as good as I thought I was going to feel and I didn't run as fast as I wanted to.  Pretty tough workout!

Easy run, sore from yesterday but not as bad as I thought it was going to be.  

Ran really slow in Seattle today, just trying to let my legs recover from all that speed.  

Pre-meet.  I'm still a little bit sore on the medial side of my left hamstring, but otherwise I felt pretty good.  Not as poppy as I would hope though.  

Race today- I went out hard in the first 100m and pretty much got to choose exactly where I wanted to be in the race- that worked really well and I might keep doing it.  I settled in behind the pacer and a BYU kid (I think).  We went through 800m in around 1:58-59, but once Haney (the pacer) dropped out, we hit the breaks and ran a 65 (I think).  With 550m to go, I made a little move around the BYU kid and then upped the tempo. I figured I'd just knotch it down a little bit until we hit 100m to go unless someone tried to pass.  Since no one made any moves, I pretty much got to squeeze until 100 to go and then hit it as hard as I could.  It was kind of close at the end and I'm going to need to be at least half a second faster in that final 100 in 2 weeks.  I felt like my hip was jammed a little bit in the race and my left hammy was a little tired.  

Felt ok today, a little bit tight/tired and my stomach was off at the beginning.  I started feeling better towards the end.  

I ran really easy today, trying to work on my pelvic tilt.  I really need to get back on my stretch regimen consistently (I did for the race but not since then).  

AM: LT test

PM: 6 miles easy

Ran 5:50s in mud with a cold.  I started getting tired towards the end so I just started running slower.  I haven't written about NC dubs yet because I probably would have written about it for pages.  I got blown out in that final of the mile and the 3k double just wasn't going to happen.  I ran the race I wanted to but I was surprised how tired I was coming through in 3:10 for 1200.  Takeaways:

1.) I haven't done the hard core training for this season yet, so part of the issue is undertraining and low mileage.  I've popped my mileage up to 85-90 and I'm actually feeling better than I did at 65.  

2.) Mentally I was way too wound up for those two days and by the time the final came around I felt pretty exhausted.  I ran tough but I've got to relax before my races because I get way too amped for prelims.  

3.) I noticed in my training logs the word "tired" kept coming up- I think this is the biggest issue.  

     a.) I really need to push the academics hard on the weekends and early in the day so I can get to bed on time and get my head some time to rest.  If this is an academic issue, I've got to find a way to keep the physics on the dl for the next 6 weeks.  

    b.) Hydration and nutrition- I checked with our dietician and I'm too lean.  Some of the muscle will naturally slough off as mileage goes up but I've got to push calories so my body can have some fat do its thing.  I also need to hydrate better in the week- I bonked a workout last week because I was dehydrated.  

4.) Into You is a SWEET song.  I should listen to Ariana more.  

Esto es mi primer correo en mucho tiempo, estaba corriendo unos pocos milos.  Ya he usado todos mi elegibilidad para cross county, asi que tango solo la primavera.  Estoy en Barcelona, y queria practicar mi Espanol.  Hoy, trate pedir la bebida de mi padre, pero olvidi como se dice "drink" en espanol, asi que senal'o la bebida de mi padre, pero el servidor pens'o que hice referncia del pulpo, asi que lo recibe eso en vez de mi bebido.  Oops.   Corri 10 milos.