7/27/09

Knee Still hurting a bit. I probably need a more cushioned shoe for longer runs. Waiting for the launch. Went a bit shorter 6.74 miles, 44:34


Weekly Mileage: 18.97

Summer Mileage: 288.27

7/26/09

Did not bring watch along. Ran the same run as last saturday. so around 12.5 miles. Left Knee was giving me problems.


Weekly Mileage: 12.5

Summer Mileage: 281.8

7/25/09

Rest

Weekly Mileage: 40.93

Summer Mileage: 269.3

7/24/09

8.71, 1:02:28, average 7:10 pace

Weekly Mileage: 40.93

Summer Mileage: 269.3

7/23/09

4.46, 34:51, 7:49 Stomach still having issues, but better.

Weekly Mileage: 40.93

Summer Mileage: 269.3

7/22/09

Forgot to restart my watch again. Ran about 9 miles

Weekly Mileage: 36.47

Summer Mileage: 264.84

7/21/09

5.94 miles, 45:03, 7:35 pace

Weekly Mileage: 27.47

Summer Mileage: 255.84

7/20/09

Forgot to restart watch. Ran about 9 miles not sure about the time. Probably averaged 7:20

Weekly Mileage: 21.54

Summer Mileage: 249.9

7/19/09

Watch didnt pick up satellites for a full mile So i ran 12. 54 but everything is a mile behind. 1:30:16. Ran with a coworker and went slower than usual. Everything felt good though. Noticed a slight pain in my left knee. averaged 7:49 pace for the first 10 miles and then averaged 6:30 for the last 3 miles.


Weekly Mileage: 12.54

Summer Mileage: 240.9

7/18/09

Rest

Weekly Mileage: 48.44

Summer Mileage: 228.36

7/17/09

7.07, 51:19, 7:15 pace


Weekly Mileage: 48.44

Summer Mileage: 228.36

7/16/09

Really tired from the luau and the hilly run yesterday. Ran 5.09 miles 40:31, averaged 7:57 pace

Weekly Mileage: 41.37

Summer Mileage: 221.29

7/15/09

Ran at DBU on Merrifield and then down grande niblo. 8.47 miles 1:04:36. average pace 7: 37

The rolling hills were very different from my usually Houston running. Used much more effort and was very tired after the run.


Weekly Mileage: 36.28

Summer Mileage: 216.2

7/14/09

7 miles. First 4 were an easy warm up then ran 2 x 1 mile at 6 min. then cooled down a mile.

Weekly Mileage: 27.81

Summer Mileage: 207.73

7/13/09

Ran without watch. Around 9 miles

6 x 100 m strides

Weekly Mileage: 20.81

Summer Mileage: 200.73

7/12/09

11.81, 1:29: 16. Averaged 7:34. One of my worst runs. I went home sick and then slept for a few hours and thought I would be ok to try and run. It was a pretty dumb idea to go on a 13 mile loop ( thought it was 12) I felt pretty bad till mile 3 and then everything went away till mile 7 and I felt like my muscles wanted to explode and I really wanted to throw up. If I wasnt in the middle of the loop I would have stopped, but I was 6 miles from my house so I walk/ran the last 6 miles. I figured I was pretty dehydrated bc when I was done my urine was pretty much a solid and a dark gold. Made sure I drank plenty when I was done and caught up on sleep

Weekly Mileage: 11.81

Summer Mileage: 191.73

7/11/09

Rest

Was on a mission trip in Galveston and worked all day taking out moldy dry wall from a church. I used to work as a mold removal technician and did deconstruction so Iv been around mold before
but i did breath a lot in. Hope it wont effect me as bad as before.

Weekly Mileage: 45.14

Summer Mileage: 179.92

7/10/09

8.12 miles 59:34. Felt better but not by much


Weekly Mileage: 45.14

Summer Mileage: 179.92

7/9/09

More Stomach issues. I tried to run the fartlek and I couldnt hold anything under a 6:30 for 40 seconds. 44: 56, 6.01, 7:29 average


Weekly Mileage: 37.02

Summer Mileage: 171.8

7/8/09

Stomach was giving me problems again. 51:11, 7.01 miles, 7:18 average

Weekly Mileage: 31.01

Summer Mileage: 165.79

7/7/09

Forgot watch, went on an 8 mile run. Did not run in the afternoon.

abs

Weekly Mileage: 24

Summer Mileage: 158.78

7/6/09

Progression 9 miles, first 3 easy, second 3 moderate, last 3 hard. I felt pretty good during this run.
My times were 22:24 (7:28), 20:16(6:45), 17:54 (5:55)

6 x 100 m strides

Not really able to do push ups bc of my wrist again. It is still bothering me a bit.

Weekly Mileage: 16

Summer Mileage: 158.78

6/5/09

This was the first day my stomach started feeling messed up. I ran around 9pm and I was only able to get through 7 miles. It took me 51: 17 and I averaged 7:26. Felt sick for most of the run.

Weekly Mileage: 7

Summer Mileage: 149.78

6/4/09

Rest


Weekly Mileage: 43.1

Summer Mileage: 142.78

7/3/09

10.23 miles, 1:12: 23, averaged 7: 14

Felt pretty good

Weekly Mileage: 43.1

Summer Mileage: 142.78

7/2/09

Led Thursday night run. Ran 2.64 miles at 7:30 pace in 20:46. Then played Ultimate frisbee for 3 hours with a lot of sprinting and continuous running.

Still not really getting used to the heat.

Weekly Mileage: 32.87

Summer Mileage: 132.55

7/1/09

51:32, 7.87 miles, averaged 6:36. Had to cut run short because of lightning storm getting really close.

Weekly Mileage: 27.87

Summer Mileage: 127.55

6/30/09

Ran 5 miles in Jones State Forest with h.s. team. Averaged right under 7 min mile. There is a lot of sand and dry dirt in the forest.


Weekly Mileage: 20

Summer Mileage: 119.68

6/29/09

Ran with my high school team to try and make up for yesterdays farletk. They were doing 4 x a mile in under 6:30. I warmed up with them (.65 miles then stretching and form drills) then ran 2 of the miles with them (first in 6:28, the second in 6:02) Then I broke off and ran 5 miles on my own and averaged 6: 58 pace after the first mile at 7:30 ish.

6 x 100 meter strides and abs

Weekly Mileage: 15

Summer Mileage: 114.68

6/28/09

My Workout was supposed to be a 10 mile fartlek, but I started my run at 10 am and it was already 97 degrees. My body is not taking the heat too well. I ended up running 7 miles and the last 2 miles were around 8 min mile pace. Was not a very good run. Ran too late in the day.

Weekly Mileage: 7

Summer Mileage: 106.68

6/27/09

Rest Day.

Abs and push ups

Weekly Mileage: 33.18

Summer Mileage: 99.68

6/26/09

Today I went to the YMCA before work and worked out upper body, went in the pool and swam 400 m, ran 3 miles at 6:58 pace, and played a bit of basketball. Felt fine.

Weekly Mileage: 33.18

Summer Mileage: 99.68

6/25/09

37 min, 4.83 miles, 7:18 pace

Weekly Mileage: 30.18

Summer Mileage: 96.68

6/24/09

47:46, 5.82 miles, 8:02 pace.

Stayed up the night before to watch Transformers at midnight. Had 3 hours of sleep and it showed. The rest of the day I caught up on sleep.

Weekly Mileage: 25.35

Summer Mileage: 91.85

6/23/09

41:29, 5.81 miles, 7:08 pace

Was pretty tired. We started of easy and then picked it up to about 6:20 pace for about 2 miles. Did like the turn over though.

same push ups


Weekly Mileage: 19.53

Summer Mileage: 86.03

6/22/09

41:36, 5.73 miles, 7:16 pace

4 strides + 2 x 15 , 2 x 10 push ups

Weekly Mileage: 13.73

Summer Mileage: 80.22

6/21/09

Forgot watch so about 8 miles and probably around 7:30 pace most of the time.

Push ups, 5 x 10

Weekly Mileage: 8

Summer Mileage: 74.49

6/20/09

Rest day

Weekly Mileage: 27.07

Summer Mileage: 66.49

6/19/09

Today I slept in and didn't get the chance to run till about 1 in the afternoon. It averaged right over 100 degrees and I felt pretty sluggish and tired the whole time. Had to stop and walk once.

4.59 miles, 33:31, 7:24 average

Abs and push ups 2 x 1 15 , 2 x 10

Weekly Mileage: 27.07

Summer Mileage: 66.49

6/18/09

Tonight I lead the Luke's Thursday Night run. This week we had some pretty fast guys show up and they wanted to go about 6 miles. We Started out at about 8:30 min mile pace and ended right under 7 min pace. Over all it felt pretty good. I did notice my left knee hurting slightly right after the run. I will have to watch it.

44:26, 5.86 miles, average pace: 7:35

It was also the first day I could do push ups without pain. 2 x 15 before and after the run. Felt great.

Weekly Mileage: 22.48

Summer Mileage: 61.9

6/17/09

35:21 Min, 4.89 miles, average pace: 7:13

4 x 150 m strides

abs + a few weights. Wrist is still sore, so I did not use free weights or push ups

Forgot to look at schedule before running, so just ran for 35 min.

Weekly Mileage: 16.62

Summer Mileage: 56.04

6/16/09

36:37 min, 5.12 miles, average pace 7:09.

Ran a new run back in Jones State Forrest. It was pretty much all sand for 4 miles. It was a bit longer than I expected. Made sure to stretch well after the run.

Wrist is feeling better, but still can not support much weight. Will have to wait longer to do push ups and work out.

Weekly Mileage: 12.12 miles

Summer Mileage: 51.54 miles

6/15/09

47:10, 6.33 miles, average pace 7:27 + 4 x 150 Stride

Felt good, I'm pretty sure I strained my wrist yesterday while playing soccer. Its pretty painful, but didn't affect my running. I am not able to do push ups though.

Weekly Mileage: 7 miles

Summer Mileage: 46.42 miles

6/13/06

Finally remembered my watch. 36:28 and 4.93 miles, average pace 7:24

A quick set of abs, just 50 bench press crunches and 50 crunches with feet in the air and 4 x 15 push ups. I can really start to feel the improvement in the amount of effort I have to use for push ups. I'm getting a lot better at them.

Also ran in a new pair of Asics Speedstars. They rubbed a blister on my achilles but it is nothing bad. Overall they felt great.

Weekly Mileage: 12.93

Summer Mileage: 39.42

6/12/09

Another easy run. Ran about 3 miles in 24 min.

Weekly Mileage: 8

Summer Mileage 34.49

6/11/09

Ran about 5 miles easy (forgot watch again) about 7:30 from feeling

4 x 10 push ups, and then 30 min later did 4 x 10 push ups again

Weekly Mileage: 5

Summer Mileage: 31.49

6/7/09

Ran Congress Mile

Paced my friend for about right under a 5 min mile which was what we were hoping for.

Warm up was about a mile, then cool down about a mile and some running in between. Total about 4 miles

Did abs and 40 push ups

Weekly Mileage: 15.49

Total Summer Mileage: 26.49

6/5/09

24 min, 3.07 miles, average pace 7:49. Felt really good.

Full abs + 3 x 10 push ups.

Weekly Mileage: 11.49

Summer Mileage: 22.49

6/4/09

Rest after the Lock in. Tried Big 12 (12 sit ups, 12 push ups, 11 sit ups, 11 push ups....) and really struggled at the push ups, Made it down to 5 and couldn't do the push ups with proper form. The sit ups were easy though.

Weekly Mileage: 8.42

Summer Mileage: 19.42

6/3/09

Graduation. Rest

Weekly Mileage: 8.42

Summer Mileage: 19.42

6/2/09

38:33 min, 5.13 miles, average pace 7:45. Was pretty tired, still getting used to the heat.

Played Football and did 3 x 10 push-ups

Weekly Mileage: 8.42

Summer Mileage: 19.42

6/1/09

Did weights first. 4 sets of 25 crunches, 10 x 35 lb dumbbell benchpress, 10 x 35 lb curls

Run: 24:51 . 3.29 miles, Average Pace was 7:33. It was very hot, ran around 2 pm. Felt pretty sluggish and took awhile to warm up. After that it wasn't all that bad.

4 x 150m strides

Weekly Mileage: 3.29

Summer Mileage: 14.29

5/31/09

Rest Day

Less than a week till Congress Avenue Mile

Weekly Mileage: 11 Miles

5/30/09

Spikefest Volleyball tournament all day. Worn out by the sun with minimal running. No actual distance running. Got burnt pretty bad by the sun. Will defiantly need aloe lotion


Weekly Mileage: 11 Miles

5/29/09

Rest from running today.

5 sets of dumbbell bench press at 35 pounds. 200 crunches broken up into 8 sets of 25, 3 sets of curls


Weekly Mileage: 11 miles

5/28/09 Continued

Well today was supposed to be a rest day without running. But at Lukes' Locker on Thursdays we have a run that is led by one of the employees and I forgot that it was my turn and I was the only one with clothes and shoes in my car. Today there were only 2 people to run with and one was a beginner. We ran 3 miles at about 10 min mile pace. Unfortunately the only shoes I had with me were my old racing flats. Fortunately I'm a pretty efficient runner so nothing hurts.

Today: 3 miles

Weekly Mileage: 11 miles

5/28/09

Rest Day

Feeling pretty good, upper body is a bit sore and so are my abs.

Weekly Mileage: 9

5/27/09

Today I had a weird, random workout

I started out in the weight room doing 2 sets of 25 crunches and then 5 pull ups during the rest. Then I did 2 sets of 25 crunches and used 30 lb dumbbells and did a bench press type movement, then I did another 2 sets of 25 crunches and used 35 lb dumbbells.

My teammate needed pacers for his workout and asked for my help so I rabbited him for a bit. His workout was 4 x 1000m at 75 seconds, 72 seconds, 70 seconds, and 68 seconds for each 400 m.

What I did was pace the second 400 of each 1000 m. So I ran 4 x 400m at 75, 72, 70, 68. During each rest I did 10 push-ups. I also ran a 800 warm up and a 400 cool down and strides. So about 2 miles

Then played some serious ultimate frisbee. A lot of sprinting and constant running. Wore me out.
played for about 2 hours.

Rest day tomorrow

Weekly Mileage: 9

5/26/09

4 miles easy. Didn't have my watch with me so Im not sure of the time. 4 x 150m strides . Felt pretty good.

3 x 10 push ups, 60 sit ups, 50 v-ups, 3 x 20 crunches, 3 x 10 x 55 military bench press


Weeks Mileage: 7.25

5/25/09

3.25 miles in 24 min. First mile at 8:30, second at 7:45, last half mile 6:00. Felt really smooth, nice turn over. Not too sore.

60 sit ups, 20 push-ups, 50 v-ups, 15 push-ups, 30 bench press crunches, 30 crunches, 10 push-ups, 20 large and small switches, 10 push-ups, 5 pull ups

struggled with the push-ups, my arms are really sore now. First part of the abs were a little hard because I haven't done a full set of abs in awhile. Feeling good.

Less than 2 weeks till Congress Avenue Mile

Weeks Mileage: 3.25

5/24/09

Rest Day

30 push-ups 3 x 10

Upper legs are very sore.

5/23/09

Today was my first day back from running. I ran about 5 miles at around 8 min mile pace. My legs felt pretty dead. Had to stretch a lot afterward.

30 push-ups, 3 x 10

Overall, not that bad. Glad to be running again.

5/22/09

Just did 50 push-ups; 10 sets of 5 reps with about 20 seconds rest in between.

Stayed active. Played some basketball and did some running around. Last day of my break. Tomorrow I start my Summer Training for DBU.

5/21/09

Today I started out with push-ups again but something just a bit different. I did 6 sets of 5 push-ups with about 20 seconds rest in between.

Full ab workout

Bench: 3 x 10 x 90

military with 25s

5/20/09

Today I tried something that a coworker suggested because I am very weak at push-ups. He told me that I should work on them by doing a pyramid, meaning that I do 1 push-up, 10 sec rest, 2 push-ups, 20 sec rest, and so on till you reach 5 or 10 or however many you want to do and then back down to 1 push-up. Since I have never been very good a doing a true push-up, I started off going up to 5 and back down. This had me do 25 push-ups (which is a lot for me). I am going to try and do this every day and see where it takes me and how much I improve.

Besides that I did a full ab workout

60 sit ups, 50 V-ups, 30 Bench press crunches, 30 crunches w/ feet in air, 40 leg switches big and small, and 1 min Bridge.

I also did some light curls and worked on pectorals.

5/19/08

benched: 3 x 4 x 135

military: 10 x 45, 10 x 55, 10 x 65

pull ups: 3 x 5

upside down crunches: 5 x 40

worked on chest with 25 pound weights 3 x 10

5/15/09

Today I benched 10 x 95, 8 x 115, 6 x 135

3 x 10 x 45 curls

3 x 10 x 45 pulled to chin

and a few other things and abs

5/14/09

Today I worked on my upper abs and shoulders. I did upside down crunches on a machine, 25 x 6, then did regular sit ups, 50, push ups, 10 x 6, and then did pull ups, 5 x 3. (Im working on Upper body strength because I am very weak when it comes to my arm)

5/13/09

Today is the first time I have done something active since my break has started. Today I was in the weight room working on strength and building muscle mass because in season I usually only do core workouts with push ups and other strengthening exercises. Today I started off on bench with 115 (give me a break, I'm a distance runner) and did 10 reps. Then went up to 125 with 7 reps and then to 135 with 5 reps. I then did a few other exercises like bar lifts, barbells, and other things I do not know the name of. Nothing sore yet. Hope that changes because that will mean I did it right

2 Weeks Pain Free

I have just ended my Track season and I will now take a 2 week break before I start up again getting ready for Cross Country season at Dallas Baptist University.

June 7th I will be running in Congress Avenue Mile. Look forward to updates