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warmed up 20 minutes and cooled down for 12 minutes. workout was a mile in 5:20 and 8x200 in 31. i did the workout in flats instead of spikes. i forget what the mile time was, but i'm pretty sure we were very close to on pace and all of our 200 times were 31.x. the mile felt very easy, as it should have. the first 6 200s weren't very difficult, but the last two felt a little strained, at least for me. it definitely felt good to get a decent workout in though. i decided to give myself a break from the 800 this weekend and run the mile instead. i'm pretty excited to see what i can do in the mile, especially since i haven't raced it in about a year (i didn't race any 1500s in the spring either). i iced my knee after the workout.

AM RUN

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i was talking to bob earlier in the week and he wanted me to try some of the jumps, so i spent most of today with the sprinters and chaz. i warmed up for 8 minutes with rich and geby and then did some stretching and sprinter drills before heading over to learn some long jump basics. chaz taught me some of the basic techniques/mechanics of it and i think i caught on fairly quickly. its going to take a while to get everything down, but i think if i spent enough time on it then i should be ok. chaz thought that if i spent some time learning how to long jump and practiced it once or twice a week, then i could potentially score at conferences. i've always thought of myself as a distance guy, so its somewhat strange to switch gears to being a jumper/hurdler. bob also wanted me to try high jump and if i can get long jump down, he wants me to try triple jump as well. its going to be an interesting year. i ran another 30 minutes after i was done working with chaz. i iced my knee and did some core work later on.

AM RUN

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took today on the bike. i didn't want to repeat what i did last week. we were supposed to do a light workout today, just 4x150, so tom told me to do 4x1 minute fast on the bike with 2 minutes in between intervals. i did a total of 45 minutes and a little over 13 miles on the bike.

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ran a lady for a pre-meet run. i did some strides after the run. i felt ok, my knee wasn't bothering me.

AM RUN

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PM RUN

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ran the mile and a leg on the 4x400. i cooled down and warmed up a lady for each event, except i tried to cool down a lady with jack after the mile but i got a massive cramp in my side, so i had to stop. the mile was a fairly decent race for me. i got out in the top 3 like i wanted but i had to take the lead about 3 laps in when the pace started to feel a little slow. a dickinson and swat kid passed me with about 600 to go and i went with them until the 400 to go when the dickinson kid took off. i stayed with him and passed him with a lap to go and i was feeling pretty confident that i could hold on, but neyns blew by me with 100 to go. even though i lost, it was still a really good race for me tactically and its not bad for running 5 days a week. my time was 4:39. the 4x400 was a lot of fun, as they always are. according to tom, i ran a 54.2 split. igor handed off to me in second place behind nyu and i closed the gap between us and them a little bit during the last 100 meters. one kid tried to pass me on the curve at the start of the second lap, which is always a bad choice, and he died pretty quickly. it was a pretty decent meet overall. i think i could have gone a little bit faster on the 400 if i was closer to the leader, but i'm not sure about the mile. if someone else had gone out fast and i hadn't done the majority of the work, i think i would have had a better kick.

AM RUN

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ran a modified harriton with dave and riccio. it was a pretty relaxed run, which is good because i was really tired and sore. my knee didn't hurt at all during the run. we did strides after the run and i iced my knee when we got back to the locker room.

AM RUN

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didn't run today, just did 50 minutes on the elliptical because all the bikes were taken. did some steeple drills afterward, but didn't go over any hurdles.

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warmed up for 30 minutes and cooled down a lady. workout was supposed to be 3x400 and 2x200, but i missed the first interval because my group started when i was in the bathroom. the intervals were supposed to be in 64 and 30 and we hit 64, 64, 28, 29. i felt ok during the workout. the first few intervals were a little difficult but the last 200 was easy. it was a nice tune-up workout. i iced my knee after the cool down and did some core work later on.

AM RUN

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i warmed up with a road loop and cooled down a lady. i did sprinter drills with james before heading over for long jump practice with chaz. we did a few run-throughs today to help get the technique down. its going to take a lot of practice. the last few steps of long jump have to be heel strikes and its hard to break the habit of constantly running on your toes while sprinting. i think with enough practice, i'll get it down though. it definitely requires a different mentality than distance running, though.

AM RUN

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PM RUN

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ran a tempo loop with riccio and timschoch. i felt ok, a little tight but not that bad. we did baton hand-offs when we got back and i did some steeple drills after that. i iced my knee after practice.

AM RUN

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ran the third leg on the 4x800. we warmed up for 18 minutes and cooled down for 15 minutes. i was somewhat nervous before the race, but not nearly as nervous as i was before the first armory race of the season. i got the baton with no one else around me. i was probably 4-5 seconds from the guy in front of me and the same distance from the guy behind me. i got out pretty decently, even though i didn't know it, in 30.high and i kept running well through the second 200 and came through in 61. but, i fell off pace pretty sharply over the last 400m and finished my leg in 2:06. although i'll admit i'm very bad at pacing myself, as ivo and the other mid-distance goats have seen from my pacing during the winter break workouts, thats still no excuse to run as bas a race as i did. tom asked me how i felt after the race and the only word i could think of was "lost". i just had no idea what pace i was running and i couldn't force myself to speed up because there was no one to catch and no one challenging me. i know i could have run faster if i had competition, but thats not really a consolation. i was so angry and annoyed with myself after that race that i literally gave myself a headache.

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AM RUN

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took today on the bike. did 50 minutes (12 miles).

PM RUN

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ran a bunch of ladies and road loops. i had originally planned on doing a harriton, but my stomach was not feeling it today. i felt fine otherwise. i iced my knee after the run, more of a precautionary measure than because it hurt, and did some core work later on.

PM RUN

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AM RUN

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did a long jump workout, at least i think it was a workout, with chaz. i warmed up and cooled down a lady. we did a lot of acceleration stuff, but no jumping. we practiced the running motions of long jump and chaz tried to break my mid-distance running bad habits. i still haven't done an actual practice long jump yet, which could make wednesday very interesting.

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warmed up about a mile on the track and ran a lady after i was done with the high jump practice. i worked with irv and tried to get all the high jump basics down in one day before the meet. i understand the concept of high jump better than the concept of long jump, but i'm fairly inflexible so i can't arch my back enough to do a good flop over the bar. i'll worry about that later though. there's probably some stretches or exercises i can do to help.

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even though i've only had a little practice in the long jump and even less practice in the high jump, i did both in the meet today. i warmed up for about 10 minutes with andy and did some of the sprinter drills. long jump was first. i had a lot of trouble taking chaz's advice to just stop thinking about jumping and just count my steps. i kept looking at the board and stutter-stepping, which really reduced my ability to jump. i got in two actual jumps with my farthest being 4.58m. not very good, but i was stutter-stepping so much that i was almost doing a standing jump. since i've only done a day of high jump practice, irv just told me to practice doing scissor kicks over the bar. i didn't get that big of a running start and i just tried to will myself over the bar. i couldn't quite clear 4'11" doing scissor kicks though, but i was very close. only my last jump was actually good; for the rest of them i was jumping off of my toes instead of jumping flat-footed. i think if i get more practice in both events, then i can iron out my problems and be fairly decent at both. irv and chaz both said that if i was willing to work at the event, i could be good at it. it might be over-ambitious to try to do mid-distance events, high jumping, long jumping, and hurdling workouts in the spring though. i'll try to think of a way to make it work, but at the same time i don't want to overextend myself.

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took today on the elliptical (45 minutes). this should allow me to get a long run in on sunday.

PM RUN

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did 28 minutes (lady+part of a trail) and did some strides. then, i did some high jump practice with irv. we just did some practice going backwards over the bar. its really hard because high jump basically defies every instinct you have.

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ran the 800 at the armory. i warmed up 18 minutes and cooled down 10 minutes. i would have cooled down for longer, but i had a pretty bad stomach cramp. i did some of the sprinter drills that i learned from rich and the other sprinting goats before the race to loosen up a bit. i actually felt pretty good before the race, was a change from how i've felt recently. i got out to a good start in the race sitting right on the leaders and i stayed there for most of the race, kind of just biding my time and sizing up the field. this is going to sound really arrogant, but around 300m into the race, i knew i was going to win. I felt really good and i knew i could throw down a pretty good kick at the end. i just waited until the last lap and surged past the leaders and finished with a 2:01. i don't know what my first 200 was, but i know i was at around 61 and 1:31 for the second and third laps. i was really happy with this race not just because it was good race, but because i felt really good during it. its the first race i've had all season that i've felt confident and managed to execute a good racing strategy. my lungs burned a lot after the race, but my legs felt fine. i think if someone had tried to kick with me, i could have squeezed another second or two out of the last lap. this race gives me a lot of confidence that i can run a PR at conferences.

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ran a semi-long run doing a few ladies and road loops. i was going at a pretty decent pace throughout the run because i felt pretty good and because it was fairly nice outside. i iced my knee after the run.

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ran three trails starting off with a decent crew, but finishing up with riccio, siqs, and the iceman. i felt ok during the run. i did some strides afterward and i iced my knee when i got back to the locker room. even after icing, my knee still hurt later on, which is pretty discouraging because i haven't had much knee pain in a while. i'll take some advil before i go to bed to make sure its ok for the workout tomorrow, but i'll definitely take wednesday on the bike/elliptical.

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did a lady for a warm up and a road loop for a cool down. workout was a mile in 5:20, 6x200 in 32, and 6 turnarounds. we split 5:17 for the mile and32.0, 32.1, 32.2, 30.8, 32.6, 30.8 for the 200s. we took four laps rest between the mile and 200s and we had a 200 jog between 200 intervals. we started the turnarounds right after the last 200 jog. everything felt very relaxed and relatively easy. i never felt like i was straining during any part of the workout, except for maybe the last two turnarounds, but those actually felt pretty good. looking back, i actually think that doing the long jump accelerations workout with chaz may have helped with faster stuff like this, and with the race last saturday, because i automatically shorten my stride to speed up now as opposed to earlier in the season when i was still taking long strides when i should have been going faster/kicking. i'm pretty happy with this workout and it gives me a lot of confidence that i can have a good race at conferences.

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did 50 minutes (16 miles) on the exercise bike today. stretched afterwards.

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i did a road loop for a warm up and for a cool down. the workout was supposed to be 4x200, but my group started without me so i only did 3x200. i don't know what our splits were, but we were supposed to hit 31, 30, 29. i'm pretty sure we were on the mark each time. i felt pretty smooth and relaxed through the 200s, which is encouraging. we had 200 rest in between. i took a few laps after the 200s before we started doing hand-offs for the 4x200. i've never run a 4x200 before, so it should be fun. i'm really looking forward to racing at conferences, in both the 4x200 and the 800.

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ran a lady and did some strides after the run. i felt fine.

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did about 6-7 miles of warming up and cooling down. i ran the 4x200 and 800. i did a lot of drills and strides for the sprinter warm-up before the 4x200. i've never run a sprinting race indoors before (i don't count 4x400s), so this was pretty new to me. i wasn't sure how fast i was going, but i didn't lose any ground on the dickinson guy a little bit in front of me, so i don't think i did that badly. we still managed to squeeze a point out of the relay, which was nice. I ran a really terrible 800 though. i was much more worn out than i anticipated from the 4x200 and all of the drills associated with the warm up. i got out pretty well in the 800, but i fell off pace almost immediately. i just couldn't get my legs to respond. i tried shortening my stride to go faster, but that didn't work either. i wound up running a 2:07, which is really bad, especially considering i had a really good race last week and i expected to at least be competitive for the win in my heat. i'm not too upset since i don't think the race was a reflection of my current fitness and because, to be honest, i'm not really in shape to pull off a good double. i haven't run decent mileage since early december. i'm still trying to compile my thoughts on the season, so i'll post them later when i can better sort out my thoughts.

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took today on the bike (30 minutes, 9 miles). i felt really run down from yesterday and my throat really hurt. i'm not sure if my throat hurt because of the yelling at the meet or from being sick. i was fighting off being sick for most of last week and i felt pretty shitty today. i don't think its anything major, but i'll monitor it throughout the week anyway.

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ran a bunch of trails. did most of them with neyns and chesty. i felt ok, significantly better than yesterday, although still pretty tired.

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