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Austin Ramos--Spring, 2003

 Weekly Distance Totals (miles) Average week: 49.25

5'10" 120 lbs. Austin began running his sophomore year in cross country after years of club soccer. Quite diminutive his first year of running, he grew several inches during his junior year.

Junior year: he placed 6th at the California State Cross Country Divison 2 championships, and ran quite well at the Footlocker Regionals. A stress fracture limited his junior track season to just three meets in May. He ran a 9:36 for 3200 meters.

Senior year: he placed 13th at the Footlocker Western Regional in December of 2002. He mixed it up with many sub-9:20 types in several cross country races and hoped to be a low 9 minute man in the spring of 2003. In April at Arcadia he placed 15th in 9:07.17 and in June at the California State Meet he placed 5th in 9:00.31 with a 61 second last lap.

Now attends UCLA and established himself as a top NCAA freshman runner with good placings at Pre-Nationals, Pac-

He kept this training diary online at coolrunning.com
Week/miles Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK TOTALS   Running: 25.0 miles MONTH TOTALS   Running: 90.0 miles Monday, December 30 RUNNING NOTES: - NO RUN - Stuck in the car all day comming home from the cruise. Tuesday, December 31  sun   Temp: 60* RUNNING (Fish Hatchery (Downstream) at 10:00 am).   5 miles. Base Work. Shoes: Asics (New) (349.0 miles) NOTES: - Ran at a steady pace with Steve. Wednesday, January 1  sun   Temp: 60* RUNNING (Fish Hatchery (North side of lake) at 10:00 am).   5 miles. Base Work. Shoes: Asics (New) (354.0 miles) NOTES: - Ran with Steve at a steady pace. - Lifted weights at Gold River with Steve. Thursday, January 2  sun   Temp: 60* RUNNING (Fish Hatchery (around south side of lake) at 10:00 am).   5 miles. Shoes: Asics (New) (359.0 miles) NOTES: - Ran with Steve. - Probably ran 5 1/2 or 6 miles but couldn't tell. Friday, January 3  sun   Temp: 60* RUNNING (Fish Hatchery (Downstream) at 11:00 am).   5 miles. Base Work. Shoes: Asics (New) (364.0 miles) NOTES: - Steady run with Steve. - Ran overly hard most of the wy because at the very beginning 2 girls passed us up. That was the point where they forced us to throw it down. - Weights at Gold River with Peter. Saturday, January 4 RUNNING NOTES: - NO RUN. - Peter, Steve, and I went skiing for Steves B-Day. Sunday, January 5  sun   Temp: 60* RUNNING (Fish Hatchery (North side of lake) at 10:30 am).   5 miles. Base Work. Shoes: Asics (New) (369.0 miles) NOTES: - Steady Run with Steve. - No weights today cause of soreness from skiing yesterday.
WEEK TOTALS   Running: 22.0 miles MONTH TOTALS   Running: 42.0 miles YEAR TOTALS   Running: 42.0 miles Monday, January 6 RUNNING NOTES: - NO RUN - No real excuses for not running. I was lazy probably because I got to bed too late and no ne else was running. Tuesday, January 7  sun   Temp: 45* RUNNING (Fair Oaks Park at 11:00 am).   6 miles. Base Work. Shoes: Asics (New) (375.0 miles) NOTES: - Very cold. So cold my lungs hurt and my skin, evenonmy legs was numb. The wind didn't help also. - Ran down the street to F.O. Park. Took about 4 min to get there. Ran loops around the park which was between a 1200and a 1600 for 32 min. Then ran back to my house. Wednesday, January 8  clouds   Temp: 50* RUNNING (10K (Downstream) at 3:15 pm).   6 miles. Base Work. Shoes: Asics (New) (381.0 miles) NOTES: - Ran at a steady non-stop pace the whole way. - Ran with Scott and Steve. Thursday, January 9  clouds    rain   Temp: 50* RUNNING (Little Bridge at 3:15 pm).   6 miles. Shoes: Asics (New) (387.0 miles) NOTES: - Ran at a steady non-sop pace with steve. - I have noticed it is harder to obtan oxygen on these cold, damp days. - Worked out on bars at school. Friday, January 10  clouds   Temp: 50* RUNNING (Canal at 3:15 pm).   4 miles. Base Work. Shoes: Asics (New) (391.0 miles) NOTES: -Steady Pace with Zalom and Ryan. Saturday, January 11 RUNNING NOTES: - NO RUN (Skiing) Sunday, January 12 RUNNING NOTES: - NO RUN. - Hurt Back and leg skiing. Leg will be fine. Back will take some time to heal says doctor.
Shoe alert! The pair "Asics (New)" is approaching retirement age. WEEK TOTALS   Running: 25.0 miles MONTH TOTALS   Running: 67.0 miles YEAR TOTALS   Running: 67.0 miles Monday, January 13  clouds   Temp: 50* RUNNING (Ghetty Park at 3:15 pm).   4 miles. Base Work. Shoes: Asics (New) (395.0 miles) NOTES: - Ran with Zalom. Steady Pace. - Leg felt fine, but the center of my chest in the front felt like I was hit with a bat. Tuesday, January 14  clouds   Temp: 50* RUNNING (Ghetty Park at 3:30 pm).   4 miles. Base Work. Shoes: Asics (New) (399.0 miles) NOTES: - Ran with Zalon in the beginning. - Ran hard for the rest in order to catch Wang and Wigington. - Chest still hurts. Wednesday, January 15  clouds   Temp: 50* RUNNING (Canal at 3:30 pm).   4 miles. Base Work. Shoes: Asics (New) (403.0 miles) NOTES: - Ran with Zalom, Wag, and Wigington. - Steady pace. - Steve has been sick since Friday so he hasn't been running with us. - Chest still hurts. Jamie says I probably stretched cartalage in my chest and it will take a few weeks to heal. Thursday, January 16 RUNNING NOTES: - NO RUN. - Steve and I drove to Cal Poly. Friday, January 17  clouds   Temp: 75* RUNNING (Cal Poly at 09:15 am).   6 miles. Distance/Hill. Shoes: Asics (New) (409.0 miles) NOTES: - Ran with the Cal Poly team. - Temp was hot, ran with no shirt. Ran up hills, one was a 1200. - Legs were sore after. Saturday, January 18  sun   Temp: 70* RUNNING (Cal Poly at 10:15 am).   7 miles. Tempo run. Shoes: Asics (New) (416.0 miles) NOTES: - Ran with Cal Poly team. - Ran 2 miles as warm up. Then went into 3 min hard with a 3 min rest. I did 2 and then turned back to go find Steve (first day of running). - Legs are sore and chest still hurts. Sunday, January 19 No workouts.
Shoe alert! The pair "Asics (New)" is approaching retirement age. WEEK TOTALS   Running: 21.0 miles MONTH TOTALS   Running: 88.0 miles YEAR TOTALS   Running: 88.0 miles Monday, January 20  clouds   Temp: 50* RUNNING (Fish Hatchery (Downstream) at 10:00 am).   6 miles. Base Work. Shoes: Asics (New) (422.0 miles) NOTES: - Ran at a steady pace with Steve. - Legs felt fine. Tuesday, January 21  clouds   Temp: 45* RUNNING (Watt Ave. at 3:15 pm).   5 miles. Base Work. Shoes: Asics (New) (427.0 miles) NOTES: - Ran with Pete and Zalom to canal. They turned around there but I tried to go to Watt and the catch back up to them. I want pushing it the whole way back andgot within about 50 yards. - Legs felt fine. Wednesday, January 22  clouds    rain   Temp: 40* RUNNING (Watt Ave. at 3:15 pm).   5 miles. Base Work. Shoes: Asics (New) (432.0 miles) NOTES: - Ran with Steve. - Ran at a quick steady pace. - Was soaked after the run but legs felt fine. - Chest still hurts but not as much. Thursday, January 23  clouds    rain   Temp: 45* RUNNING (Watt Ave. at 3:45 pm).   5 miles. Base Work. Shoes: Asics (New) (437.0 miles) NOTES: - Light rain, ran with Steve. - Steady pace the whole way. - Chest a little sore but leg felt fine. Friday, January 24 RUNNING NOTES: - NO RUN. - Went to Tahoe. Saturday, January 25 RUNNING NOTES: - NO RUN. - Ran up a huge hill covered in snow a bunch of times but did run of flat ground. - Legs were sore from going up hill. Sunday, January 26 RUNNING NOTES: - NO RUN - Came back from Tahoe.
WEEK TOTALS   Running: 38.4 miles MONTH TOTALS   Running: 114.2 miles YEAR TOTALS   Running: 126.4 miles Monday, January 27  sun   Temp: 60* RUNNING (Canal at 3:15 pm).   4 miles. Base Work. Shoes: Asics (New) (441.0 miles) NOTES: - Ran with Zalom and Ryan at a steady pace. - Legs felt fine. Tuesday, January 28  sun   Temp: 55* RUNNING (Watt Ave. ).   5 miles. Base Work. Shoes: Asics (New) (446.0 miles) NOTES: - Ran with Pete at a steady pace. - Legs werea little sore. Wednesday, January 29  sun   Temp: 60* RUNNING (Canal at 3:15 pm).   6 miles. Base Work. Shoes: Asics (New) (452.0 miles) NOTES: - Ran to Canal, back to the gate to the bike trail, and then made a smaller loop from there to Estates and back to Jesuit. - Legs felt fine. - Ran with Ryan. Thursday, January 30  sun   Temp: 55* RUNNING (Watt Ave. at 3:15 pm).   5 miles. Base Work. Shoes: Asics (New) (457.0 miles) NOTES: - Ran at a quick pace. - Legs felt ok, a little sore. Friday, January 31  clouds   Temp: 50* RUNNING (10K (Downstream) at 3:15 pm).   6.20 miles. Base Work. Shoes: Asics (New) (463.2 miles) NOTES: - Ran with Wang to Canal an then kept going until the 10 mile marker. - Picked it up a lot after I passed Watt and then on the whole way back. - Legs felt ok. They felt a little sore. Saturday, February 1  clouds   Temp: 60* RUNNING (10K (Downstream) at 1:00 pm).   6.20 miles. Base Work. Shoes: Asics (New) (469.4 miles) NOTES: - Ran with Steve at a quick steady pace. -Legs felt fine. Sunday, February 2  sun   Temp: 55* RUNNING (Fish Hatchery (North side of lake) at 09:30 am).   6 miles. Base Work. Shoes: Asics (New) (475.4 miles) NOTES: - Ran with Sott and is girlfriend. - Ran a steady pace for 20:30 out and back. - Legs felt fine. - Little tired because of te 2 1/2 hours of slep I got lst night.
WEEK TOTALS   Running: 42.5 miles MONTH TOTALS   Running: 54.7 miles YEAR TOTALS   Running: 168.9 miles Monday, February 3  sun   Temp: 60* RUNNING (10K (Downstream) at 3:15 pm).   6.37 miles. Distance Run. Shoes: Asics (New) (481.7 miles) NOTES: - Ran with Scott and Steve at a steady pace. - Legs were a little sore. - 6 Strides - Did some upper body and ab work over on the bars. Chest isfeeling better. Tuesday, February 4  sun    wind   Temp: 60* RUNNING (Little Bridge at 3:15 pm).   6.50 miles. Distance Run. Shoes: Asics (New) (488.2 miles) NOTES: - Ran at a quick pace with Steve, Scott, Ryan, and Germain. - Legs are sore. - 8 Strdes - Light plyometrics. - 4 Circuts of 25 push ups, 25 sit ups, 25 diagonal sit ups both ways. Also pull ups and those running on back for ur abs. I am going to be very sore tomorrow. Wednesday, February 5  sun   Temp: 60* RUNNING (10K (Downstream) at 3:15 pm).   6.60 miles. Distance Run. Shoes: Asics (Newer) (6.6 miles) NOTES: - Ran with Scott, Steve, and Ryan. - Ran at a quick steady pace. - 6-110's - 3 upper body circuts. - Legs still sore. - Abs sore. Thursday, February 6  sun   Temp: 55* RUNNING (End of the Woods at 3:15 pm).   6 miles. Speedwork. Shoes: Asics (Newer) (12.6 miles) NOTES: - Ran with Steve. Ran to end of the woods at a steady pace. - 4-220's: at Jesuit: 29, 30, 32, 29. Ran them by myself. - 1 1/4 scenics after 220's. - 3 upper body circuts. - Legs were sore. - Upper body was sore. Friday, February 7  sun   Temp: 60* RUNNING (10K (Downstream) at 3:15 pm).   6.50 miles. Distance Run. Shoes: Asics (Newer) (19.1 miles) NOTES: - Ran with Steve at a steady pace. On the way back we picked it up. - 4-110's. - 4 circuts. - Legs were a little sore but better than they were a few days ago. Saturday, February 8  sun   Temp: 50* RUNNING (Watt Ave. at 08:30 am).   6 miles. Speedwork. Shoes: Asics (Newer) (25.1 miles) NOTES: - Ran to Watt with Steve at a quick pace. - 4-220's at Jesuit: 30, 31, 30, 32- - 1.25 scenics. - Legs felt fine. Sunday, February 9  sun   Temp: 55* RUNNING (Fish Hatchery (around south side of lake) at 09:30 am).   4.50 miles. Distance Run. Shoes: Asics (Newer) (29.6 miles) NOTES: - Ran with Steve. Stady pace. Last 2 miles picked it up a lot. - Legs were a little sore.
WEEK TOTALS   Running: 43.8 miles MONTH TOTALS   Running: 98.5 miles YEAR TOTALS   Running: 212.7 miles Monday, February 10  sun   Temp: 60* RUNNING (Drinking Fountain at 3:15 pm).   7.40 miles. Distance Run. Shoes: Asics (Newer) (37.0 miles) NOTES: - Ran with Steve and Scott. - Steady pace on the way there, picked it up a lot all the way until the last 800. The for some reason we dropped it back down to a controled pace. - 6 Strides - 3 circuts - Legs felt fine. Tuesday, February 11  sun   Temp: 55* RUNNING (Arden Bar Park at 3:15 pm).   6.50 miles. Speedwork. Shoes: Asics (Newer) (43.5 miles) NOTES: - Ran around Ghetty park and then to lower Arden Bar Field. - 6-1 min runs. - Ran around lower feild and then took wheelchiar access and the horse trail back. - Did a "Gut buster" workout Scott showed me. - Felt like I was hoding back a lot in most of the 1 min runs. - Legs were a little sore though. Wednesday, February 12  clouds    rain   Temp: 55* RUNNING (Drinking Fountain at 3:15 pm).   7.40 miles. Distance Run. Shoes: Asics (Newer) (50.9 miles) NOTES: - Ran with Scott because Steve turned bac early. His leg has been bothering him. - Ran at a steady pace. On the way back piced it up. Last 2 miles was flying aound 5:00 - 5:10 pace. - 6 strides - Light Plyometrics. - 1 Gut Buster. - Legs felt fine. Thursday, February 13  clouds   Temp: 55* RUNNING (Arden Bar Park at 3:15 pm).   6.50 miles. Speedwork. Shoes: Asics (Newer) (57.4 miles) NOTES: - Ran around Ghetty park and then to upper Arden Bar Field. - 7-1 min runs. - Ran around upper feild and then took Richie Rock and the horse trail back. - Legs were sore. - Didn't have that much energy today. Friday, February 14 RUNNING NOTES: - NO RUN - Took a train at 6:30 am to Bakersfeild and then a bus to UCSB. Bus broke down so we didn't get in until around 7:30. Saturday, February 15  clouds   Temp: 65* RUNNING (UCSB at 09:15 am).   8 miles. Distance Run. Shoes: Asics (Newer) (65.4 miles) NOTES: - Ran with team to their workout. Took break and watched them after 5 miles. - Ran back for 3. - Legs felt fine. - 4 circuts. - gutbuster. Sunday, February 16  clouds   Temp: 65* RUNNING (UCSB at 09:15 am).   8 miles. Distance Run. Shoes: Asics (Newer) (73.4 miles) NOTES: - Ran with Peter for around 40 min. Then took off and ran around 15 min. - Last 2 miles I was flying. - We went for so long because we got lost. - Legs were a little sore.
WEEK TOTALS   Running: 23.7 miles Time: 1h 11m 01s Avg. Pace: 6:07/mile MONTH TOTALS   Running: 122.2 miles Time: 1h 11m 01s Avg. Pace: 6:07/mile YEAR TOTALS   Running: 236.4 miles Time: 1h 11m 01s Avg. Pace: 6:07/mile Monday, February 17  clouds   Temp: 65* RUNNING (UCSB at 08:30 am).   7.50 miles.   Time: 44:00 (5:52/mile). Distance Run. Shoes: Asics (Newer) (80.9 miles) NOTES: - Ran by myself. - Parts I was running very fast but other parts I found my self slowing down. It was hard to keep a steady pace because of terrain. - Legs felt fine. - Humidity, I think I might be getting sick. I have had for the past day a cough. Tuesday, February 18 RUNNING NOTES: - NO RUN. - Sick Wednesday, February 19 RUNNING NOTES: - NO RUN. - Very sick. 103.1 temp. went to bed at 4:10 pm and woke up at 10:00 am. Thursday, February 20  sun   Temp: 60* RUNNING (Canal at 3:15 pm).   4.10 miles.   Time: 27:01 (6:35/mile). Distance Run. Shoes: Asics (Newer) (85.0 miles) NOTES: - Felt terrible. - Was coughing through out the workout. - Made me mad cause I wasnt even going that fast and yet I was light headed and had cramps. Friday, February 21  sun   Temp: 55* RUNNING (Arden Bar Park at 3:15 pm).   3.10 miles. Tempo run. Shoes: Asics (Newer) (88.1 miles) NOTES: - Was supposed to b a quick 3.1 mile tempo run upstream to wheelchair access and then back. - I ran terrible. Couldn't breathe cause so congested. Had bad cough. Ran it in around 19 min. - Whole body was sore/ tired. Saturday, February 22  sun   Temp: 55* RUNNING (Arden Bar Park at 09:15 am).   5 miles. Speedwork. Shoes: Asics (Newer) (93.1 miles) NOTES: - Still have cough but geting better. - Ran to Arden Bar Park - 4- 1min runs around small loop: 63, 64, 64, 63. - Ran back to Jesuit. - 3-165's on 1:30 - 1 senic. - Legs were tired from today. Sunday, February 23  sun   Temp: 65* RUNNING (Ghetty Park at 11:00 am).   4 miles. Distance Run. Shoes: Asics (Newer) (97.1 miles) NOTES: - Ran with John. - Coughed a lot. - Rn at a steady pace. - Legs felt ok.
WEEK TOTALS   Running: 49.0 miles Time: 37m 30s Avg. Pace: 6:03/mile MONTH TOTALS   Running: 156.6 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile YEAR TOTALS   Running: 285.3 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, February 24  clouds   Temp: 60* RUNNING (10K (Downstream) at 3:15 pm).   6.20 miles.   Time: 37:30 (6:02/mile). Distance Run. Shoes: Asics (Newer) (103.3 miles) NOTES: - Felt much better than I have today. - Coughed a lot on the way out, at 10K marker, at Watt Bridge on the way back,and passing Rio. - Ran at quick pace the whole run but really picked it up in the last mile: around 37:30 - 4 strides - Legs a little sore. Tuesday, February 25  sun   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   7 miles. Speedwork. Shoes: Asics (Newer) (110.3 miles) NOTES: - Ra to Arden Bar Park upper feild by wheel chair access. - 5- 756's? (whole laps): all around 2:00 to 2:04. - Ran back to Jesuit the same way we came. - 3-330's. 48, 47, 46. - 1 senic - Shin was a little sore. - hip flexor hurt a little at the end of practice. Wednesday, February 26  clouds    wind   Temp: 55* RUNNING (Drinking Fountain at 3:15 pm).   7 miles. Distance Run. Shoes: Asics (New) (495.2 miles) NOTES: - Windy and cold. - Ran at a steady pace. - Legs were sore. - 4 strides. - Plyometrics. - gut buster Thursday, February 27  sun   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   7 miles. Tempo run. Shoes: Asics (Newer) (117.3 miles) NOTES: - 2 Lap on inside of track. - 3.1 mi: tempo run. 17:26 Felt ok. - 1-880: ran around same pace as tempo run or mabye a little faster. - 4-220's: all around 32, 1 or 2 of them were little quicker. - Ran to Estates at a comfortable pace. - Shins were a little sore. Friday, February 28  sun   Temp: 60* RUNNING (Cordova Park at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newer) (124.5 miles) NOTES: - Ran at a steady pace the whole way. - I was sore from yesterday and we're going to run hard tomorrow. - Legs felt ok in terms of shins. - Still have cough but getting better. - 4 strides. - Light Plyo's - gut buster Saturday, March 1  sun   Temp: 60* RUNNING (Amercan River College at 09:00 am).   7 miles. Speedwork. Shoes: Asics (Newer) (131.6 miles) NOTES: - 1.5 mi: warm up. 10.28 - 3-880's: 2.16.75, 19.26, 20.76 (training flats), on 5.00 - 3-440's: 1.03.12, 02.73, 04.08 (XC racers), on 2.30 - 3-220's: around .28-.29 (XC racers), on 1.30 - 10.5 laps of speedwork - 3 grass loops, 1 between each set. - 2.5 mi: warm down. 17.46 - Legs were sore from track. - Right shin hurt on warm down but not too bad. Sunday, March 2  sun   Temp: 60* RUNNING (Fish Hatchery (North side of lake) at 09:30 am).   7.50 miles. Distance Run. Shoes: Asics (Newer) (139.1 miles) NOTES: - Ran with Scott and John. - Ran 47.13.44 - Easy pace, picked it up for last 1.5 mi. - Legs were a little sore.
WEEK TOTALS   Running: 56.2 miles MONTH TOTALS   Running: 70.8 miles YEAR TOTALS   Running: 341.6 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, March 3  clouds   Temp: 55* RUNNING (Howe Ave. at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (147.3 miles) NOTES: - Ran hard on te way there. Dropped everyone and felt fine. On the way back ran w/ Ryan but didn't push it because of speed tomorrow. - 4-110's - Gut Buster - Still have a little cough. - Legs felt fine. Tuesday, March 4  sun   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   7.50 miles. Speedwork. Shoes: Asics (Newer) (154.8 miles) NOTES: - 1.75 mi: warm up. Had to run back to fishing peer to g to the bathroom. - 5-800's: on 5.00 min. 2.30, .28, .24, .25, .26 I was tired but the times were also really slow because the grass is rediculous. I felt like I was running fast and hard but the lowest I got down to was 2.24. - Ran to Richie Rock and then made a Rio loop and then back to Jesuit. - Legs were a little sore. - Cough didn't bother me today. - Gut Buster. Wednesday, March 5  sun   Temp: 60* RUNNING (Cordova Park at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newer) (162.1 miles) NOTES: - Ran firt 1.5 miles as a warmup. 6.40, 6.20. - Ran the rest around 6.00 pace. 2 min rest at Codova Park. Picked it up with a mile to go. Around 43.00. - Legs were a little sore, we ran n hard dirt most of the way. - Cough is almost gone. - 4-110's - Light Plyo's. 2 sets of each - Gut Buster Thursday, March 6  sun   Temp: 75* RUNNING (Estates at 3:15 pm).   7.50 miles. Tempo run. Shoes: Asics (Newer) (169.6 miles) NOTES: - 2 Laps around inside of track. - Over 3.1, probably around 3.3, miles tempo run. 17.39 Ran hard but solo - 1- 660: 1.50 or so - 4-220's. all between 28 and 30. - 20 min run. - Legs were sore. Friday, March 7  sun   Temp: 60* RUNNING (Howe Ave. at 09:00 am).   8.25 miles. Distance Run. Shoes: Asics (Newer) (177.8 miles) NOTES: - Ran with everyone to to Canal but then ran by myself the rest of the way. Picked it up at little after Watt. Picked it up considerably last 2 miles. Probably 6.00min or sub 6 min pace. - 4-110's - Core work. Legs are a little ore. Saturday, March 8  sun   Temp: 55* RUNNING (Amercan River College at 07:30 am).   8.50 miles. Speedwork. Shoes: Asics (Newer) (186.3 miles) NOTES: - Warm up: 24.43 min. Went out around park and back. By myself. Moving right along. - 1-1200, one min rest, 1-300. 3.54.00, 46.02 (Flats) - 1-1200, one min rest, 1-300. 3.54.74, 46 (Flats) - 1-800, one min rest, 1-220, 2.22.79, 28 (Racers) - Warm down: 14.11.31 - Legs were sore from track. - Still have cough. - Times were slow because I felt out of it. Sunday, March 9  sun   Temp: 65*-70* RUNNING (ASU at 09:00 am).   9 miles. Distance/Hill. Shoes: Asics (Newer) (195.3 miles) NOTES: - Ran with a few guys from the ASU team. - Ran at a quick steady pace through the desert. - Huge hills on run. Hardest hill work out this year. - Ran it in close to 50 min. Were blazing the last 2 miles. Well under 5 min pace. - Wasn't in oxygen debt though and legs felt fine. - Cough is coming back though.
WEEK TOTALS   Running: 51.4 miles MONTH TOTALS   Running: 122.2 miles YEAR TOTALS   Running: 393.0 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, March 10  sun   Temp: 65* RUNNING (ASU at 07:30 am).   7.50 miles. Distance Run. Shoes: Asics (Newer) (202.8 miles) NOTES: - Ran with Tommy (other recruit) and his dad (who has ran a 3.50 mile). They ran for about a half hour. We were running at a steady pace. It was on hard uneven surface. Ran the workout like I would run a Sunday workout. - I ran for around 45 min. - Legs felt a little sore. - Starting to get sick Tuesday, March 11  sun   Temp: 65* RUNNING (Howe Ave. at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (211.1 miles) NOTES: - Ran at a quick steady pace for most of the whole way. Only stoped once at drinking fountain on way back but only for about 1 min. Ran 30.45.48 to get to drinking fountain but forgot to start watch again. - Shins are sore, iced them after. - 4 strides - light plyos, but did too many lunges. Already sore from them. - 1 gutbuster - Bad alergies and had cough from being sick. Wednesday, March 12  sun   Temp: 65* RUNNING (Jesuit to Estates to Arden Bar Par Loop at 3:15 pm).   8.40 miles. Speedwork. Shoes: Asics (Newer) (219.5 miles) NOTES: - Ran to Wheelchair access and then back to Jesuit. 21.20.67 - 10-275's: On 2 min. 1 lap jog after first 5.: .39,.39.5,.40,.39.5,.39.6,.39.2,.39.4,.40,.39.3,.38. The times were faster cause these are rough times that I did. - 3.25 mile warm down. Steady pace but was hurting from workout. 24.30 - Right upper shin was hurting. Took an ice bath at 55* for 10 min though and felt better. - Had bad cough during speedwork, but just ran through it. Thursday, March 13  sun   Temp: 55* RUNNING (Water Pump at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (227.7 miles) NOTES: - Ran at a steady pace for the first mile. Then picked it up. Came by at 3m around 18.45. Was running with Ryan. On the way back picked up the pace. Last mile an a half was around 5.40 pace and then last half mile was around 5.30 pace. - 4 strides. - Light Plyo's - Legs were a little sore, took an ice bath at 50* for 10min Friday, March 14  sun   Temp: 60* RUNNING (Canal at 3:15 pm).   4.25 miles. Tapering Run. Shoes: Asics (Newer) (232.0 miles) NOTES: - Easy run. Strong wind. - Legs sore from yesterday and wed. - 4 strides. Saturday, March 15  sun    clouds    wind   Temp: 60*-65* RUNNING (Don Gilbert/Bob King Classic @ GBHS at 11:30 am).   7.50 miles. Race. Shoes: Asics (Newer) (239.5 miles) NOTES: - Ran warm up. 17.37.7 - 1600 race: Didn't know ho to pace myself. GB guy took the lead after 1st lap. I just hung behind him because the wn was so bad. At the end ofthe third lap I made my move and took the lead to win the race. Should have stayed with him on the laps he crated a 10 foot gap. (XC Racers) 4:29.9, 1st, 66.72-69.56--2:16.28--68.64--3:24.92--64.99 - 8-1 min runs: Had to do more speedwork. The first few weren't that great because I was really tired. Ran with Vargas. He says hes feeling good. 30.08.43 (with warm down) Sunday, March 16  clouds    rain   Temp: 60* RUNNING (Fish Hatchery (around south side of lake) at 09:15 am).   7.25 miles. Distance Run. NOTES: - Ran with Scott and Steve. Ran at a stedy quick pace. - Legs felt fine.
WEEK TOTALS   Running: 55.2 miles MONTH TOTALS   Running: 177.4 miles YEAR TOTALS   Running: 448.2 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, March 17  sun    wind   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   8 miles. Speedwork. Shoes: Asics (Newer) (247.5 miles) NOTES: - Very strong wind. Grass at Arden Bar Park was very high. - Ran to Arden Bar Park by way of Wheelchair access in around 10.30 to 11 minutes. - 6-600's: Ran hard. Coach said I need to hold my form at the end of each 600 but it was having to battle the wind on the final 50 yards that wore me out. On 3 minutes: 1.30, .34, .30, .32, .30, .29 - Ran back to Jesuit. - 4-220's: John decided he'd throw it down on this part of the workout. .29, .30, .27, .29. - Ran 2 miles downstream. - Legs were sore. - Still have cough. Tuesday, March 18  sun    wind   Temp: 65* RUNNING (Howe Ave. at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (255.7 miles) NOTES: - Strong wind. Ran to drinking fountain on the way out with Ryan and Steve. Dropped them and then stopped at Drinking fountan on wy back for 1 min. 30.31.21 minutes - Ran back at a quick steady pace. Was going around 6 min pace around Watt. Picked it up as I went on. 18.58.25 - 4 strides. - Strong winds wore me out durrng certain parts. - Legs were a little sore. - Light ab work Wednesday, March 19  clouds    rain    wind   Temp: 60* RUNNING (Dealta League Meet #1: Laguna Creek at 3:00 pm).   8.75 miles. Race. Shoes: Asics (Newer) (264.5 miles) NOTES: - 1.5 mi: warm up. (2 laps round grass feild) - 1600 race: 1st. Didn't push it. Bad wind on back stretch. 4.45.4 (XC racers) - .75 mi: warm down. - 1.5 mi: warm up. - 800 race: 2nd to Neslon. Could have ran faster. Wind was bad on back stretch. 2.09.05 (XC racers) - 1.5 mi: warm down/up. Not that muh time between 800 and 3200. - 3200 race: Slow. Didn't even attempt to go hard. Just needed to get in more miles. Was dark, rainin hard, and windy. 10.55.01 (Training flats) - No warm down, raining too hard and pitch black on the feild. - Legs were sore, very hard track. Thursday, March 20  sun   Temp: 65* RUNNING (Water Pump at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (272.7 miles) NOTES: - Recovery run, kept a steady pace until the last 2 miles when Steve felt he needed to push the pace. - ran around 48 min. - 4 strides - Gutbuster, moved the time from 1 min on each to 1.30 - Legs were a little sore. Took ice bath Friday, March 21  sun   Temp: 70* RUNNING (9K (Downstream) at 3:15 pm).   8 miles. Distance Run. Shoes: Asics (Newer) (280.7 miles) NOTES: - Ran hard the whole way. - Began around 6 min pace. Didn't stop at drinking fountain, stopped at Watt bathrooms. - With 2 miles to go picked it up. 11.07 Picked it up even more than 5.30 pace every half mile down to around 5.10. Ran around 41 min - 1 senic - 4 strides - Gutbuster - Legs were sore, ice bath Saturday, March 22  sun    wind   Temp: 65* RUNNING (Amercan River College at 09:00 am).   8 miles. Speedwork. Shoes: Asics (Newer) (288.7 miles) NOTES: - 2 mi: warm up. 14.28.75 - 8-400's: on 3 min, 5 min to change into XC racers after 4th. 1.02.39, .04.3, .03.81, .05, .03.3, .02.83, .03.9, .01 - 3.5 mi: warm down. 23.28.66 - Legs felt fine. - Gut Buster Sunday, March 23  clouds    rain   Temp: 60* RUNNING (Fish Hatchery (Downstream) at 09:15 am).   6 miles. Distance Run. Shoes: Asics (Newer) (294.7 miles) NOTES: - Ran with Scott and Nick. - Ran at a steady pace. 39.18.07 Not pushng it but still moving right along. - Legs felt fine.
WEEK TOTALS   Running: 48.0 miles MONTH TOTALS   Running: 225.4 miles YEAR TOTALS   Running: 496.2 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, March 24  sun   Temp: 70* RUNNING (Arden Bar Park at 3:15 pm).   8 miles. Speedwork. Shoes: Asics (Newer) (302.7 miles) NOTES: - Ran from Rugby feild to uper feild at Arden Bar Park. 13.46.17 - 5-754's: Ran hard. Some were faster than others because on 3 Nick ran with and on 2 Scott ran the second half with us. Grass was past kneeson one corner and another corner we had to run on the insideof one tree. On between 2.06-2.09 because of parloff. 21.59.56, .54.41, .52.51, .55.08, .50.85. - Ran back to Jesuit. 10.49.50 - 3-330's: on 1.15: .50.33 (shoes were falling off), .47.6, .47.7 - 3-220's: on 1 min: .31.5, .29.3, .30.15 - 2 senics: 8.21.7 - Legs were sore. Iced Tuesday, March 25  sun   Temp: 70* RUNNING (9K (Downstream) at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newer) (310.0 miles) NOTES: - Ran at a steady quick pace on the way out with Scott, Nick, and Steve. - After leaving from the drinking fountain on our way back picked it up a lot. Steve was dropped with about 2 miles to go and Scott fell back with about a half mile to go. Ran 42.21.69, last 2 miles in around 10.40. The reason this time was slower than last long runs was is because we didnt push it hard right from the start. - Legs felt fine. not too sore from yesterday. - 1 Gutbuster. Wednesday, March 26  sun    wind   Temp: 65* RUNNING (Arden Bar Park at 3:15 pm).   7.50 miles. Speedwork. Shoes: Asics (Newer) (317.5 miles) NOTES: - Ran to Arden Bar Park, upper feild, by way of Wheelchair access. 11.16.69 - 4-352's: (half laps) on 2 min: Ran them hard, wind was tough on some parts: .52.53, .51.56, .52.25, .51.62 - Ran back to Jesuit. 11.17.94 - 4-220's: Ran hard, wind was a factor. .31.10, .29.9, .31.7, .30.4 - Ran to Estates. 19.14.25 - Legs were a little sore, took ice bath. Thursday, March 27  sun    wind   Temp: 65* RUNNING (Canal at 1:45 pm).   4.25 miles. Tapering Run. Shoes: Asics (Newer) (321.7 miles) NOTES: - Ran at a steady pace with Steve. - 4-110's - Strong wind. - Legs felt fine. - Lower back hurt all day. I think I was doing the gutbuster sloppy yesterday because its sore. It will be fine though. Friday, March 28  sun   Temp: 65* RUNNING (Stanford Invitational at 5:15 pm).   7 miles. Race. Shoes: Asics (Newer) (328.7 miles) NOTES: - Warm up: 12.53 Steve was also in the race - 3000 m race: 3rd in 8.41.54 Could have ran faster. Got caught behind a huge pack in the begining. Ran a 31 last 200. - Warm down: 21.20 Calfs were sore from spikes. - Legs felt fine during race. Spikes were a little awkward. Saturday, March 29  sun   Temp: 75* RUNNING (Stanford Invitational at 11:30 am).   5 miles. Race. Shoes: Asics (Newer) (333.7 miles) NOTES: - Hot. - Warm up: 10.20 - 1 mile race (meters): 16th in 4.23.72, but it translated to like a 4.21 mile. Could have ran faster. Last 2 laps went 68, 63. 3rd lap was way to slow. - Warm down: 16.30 - Legs were a little sore. Sunday, March 30  sun   Temp: 70* RUNNING (Fish Hatchery (around south side of lake) at 09:30 am).   9 miles. Distance Run. Shoes: Asics (Newer) (342.7 miles) NOTES: - really hot early in the morning. - Ran with Nick and Steve. - Ran for 59.21, 31 on the way out and picked it up on the way back. - Legs were sore from weekend, right shin hurt a little at verry end of run.
WEEK TOTALS   Running: 52.8 miles MONTH TOTALS   Running: 233.9 miles YEAR TOTALS   Running: 549.0 miles Time: 1h 48m 31s Avg. Pace: 6:06/mile Monday, March 31  sun    clouds   Temp: 75* RUNNING (Arden Bar Park at 3:15 pm).   8.50 miles. Speedwork. Shoes: Asics (Newer) (351.2 miles) NOTES: - warm up: Arden Bar Park lower feild by way of wheelchair access. 10. - 7-600's: Parloff, about 1.40 rest. 20.45; 1.27.3, .26.24, .28.28, .28.25, .28.40, .27.7, .27.06 - Ran bac to Jesuit: 8.43 - Mile on track: jog and then sprint every 2 polls. 6.10 - 1 senic so rest of group could catch up with the running on track. 3.50 - Loop around gates. 7.15 - Legs felt heavy,very humid. Iced Tuesday, April 1  clouds    wind   Temp: 60* RUNNING (9K (Downstream) at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newer) (358.5 miles) NOTES: - Ran at a fast steady pace but not all out. Stoped for about 30 sconds at drinking fountain. 43.21 - 4 strides at Jesuit. - Ab work. - Legs were a little sore but not that bad. Iced after. Wednesday, April 2  clouds    wind   Temp: 55* RUNNING (Arden Bar Park at 3:15 pm).   8.50 miles. Speedwork. Shoes: Asics (Newer) (367.0 miles) NOTES: - Very, very windy. - Ran to Arden Bar Park upper feild by way of wheelchair access. 11.03 - 4-754's: Back stretch there was lot of wind. Right toes were hurting causeof blisters. Wound up with bloody sock. 1.57, .56, .56, .57 - 4-350's: .54, .52, .53, .51 - Ran back to Jesuit by wheelchair. 10.50, last half mile was under 5.30 pace. - 4-Laps around track. Jog 2, sprint 2 polls. - 1.75 mile warm down. Rio drinking fountain loop. - Ab work. - Legs were sore. Iced Thursday, April 3  clouds    wind   Temp: 55* RUNNING (Water Pump at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (375.2 miles) NOTES: - Felt like we were running hard, Steve and I. - Ran it in 48.43 - 4 strides - Ab work - Legs were a little tired. Did hot for 8 min, cold for 8 min. Friday, April 4  clouds    wind   Temp: 60* RUNNING (Canal at 2:45 pm).   4.25 miles. Tapering Run. Shoes: Asics (Newer) (379.5 miles) NOTES: - Ran with Steve. Were running at a steady pace. 25.44 - 4 strides - Legs were a little sore. Saturday, April 5  sun    clouds   Temp: 65* RUNNING (Bronco Invitational at 1:30 pm).   8.50 miles. Race. Shoes: Asics (Newer) (388.0 miles) NOTES: - Warm up: 1.5 mi, 10.30 - 1500 race: 1st in 4.02.89, Ran hard but didnt go for the lead until last lap. Concentrated on 3rd lap unlike at Stanford but instead of running a .68 on the 3rd lap I ran a .67 2nd lap. - Warm down: Little over 1.5 mi, 11.45 - Warm up: 1.5 mi, 11.07 - 800 race: 4th in 2.01.37, 3rd 220 was too slow. - Warm down: Little over 2.5 mi, 18.31 - Legs were very sore after. Sunday, April 6  clouds   Temp: 60* RUNNING (Fish Hatchery (around south side of lake) at 09:00 am).   7.50 miles. Distance Run. Shoes: Asics (Newer) (395.5 miles) NOTES: - Very sore from yesterday. - Ran with Scott and Steve for around 48 min. - Legs were sore but not in an injury way.
WEEK TOTALS   Running: 41.5 miles MONTH TOTALS   Running: 85.7 miles Monday, April 7  sun   Temp: 75* RUNNING (Arden Bar Park at 3:15 pm).   8.50 miles. Speedwork. Shoes: Asics (Newer) (404.0 miles) NOTES: - Ran to Arden Bar Park lower feild by wheelchair access. 11.50 - 6-800's: First 5: .18, .18.5, .18, .16.4, .18.25 (times were faster, kept hitting button too late) Scott gave me crap about how Farley used to tell coach he wanted to do one more after they finished the workout and finally I just did it. Ran about 2.15 for the last one, Scott ran last 400 to push me. - Ran back to Jesuit.10.35 - 4-Laps around track. Jog 2, sprint 2 polls. 6.29 Couldn't breathe on track. Tar from the new high jump pit in air. - 1.5 mi: warm down, Rio Loop. 9.58 - 1 Gutbuster - Legs were sore, ice bath Tuesday, April 8  sun   Temp: 80* RUNNING (9K (Downstream) at 03:15 am).   7.25 miles. Distance Run. Shoes: Asics (Newer) (411.2 miles) NOTES: - Ran at a quick pace on the way out with Steve. Stopped once a little past Canal because there was a Rattle Snake. - Pushed it had on the way back. Last 2 miles in 10.40. Last mile was at 5.06 pace. Run was hot and dry. Ran 41.07 - Light Plyo's - 1 Gutbuster - Legs were sore, took ice bath. Wednesday, April 9  sun   Temp: 70* RUNNING (Arden Bar Park at 3:15 pm).   7.70 miles. Speedwork. Shoes: Asics (Newer) (418.9 miles) NOTES: - Didn't run workout as hard as usual, was tapering for Arcadia. - Ran to Arden Bar Park upper feild by way of wheel chair access.10.53 - 8-352's (half laps): Ran hard but not all out. .55.19, 53.41, 53.97, 53.94, 54.09, 52.79, 54.06, 53.03. - Ran back to Jesuit.10.38 - 3 Laps, sprint 2, jog 2 poles. 5.31 - Rio loop and half senic. 12.53 - Legs were sore, didn't ice. Thursday, April 10  clouds    wind   Temp: 70* RUNNING (Little Bridge at 1:45 pm).   6.25 miles. Distance Run. Shoes: Asics (Newer) (425.2 miles) NOTES: - Ran with Jake. Wind was against us on our way back. Didn't stop. 38.53 - 4 strides. - Legs are a little sore. Friday, April 11  clouds   Temp: 65* RUNNING (Amercan River College at 11:00 am).   3.50 miles. Tapering Run. NOTES: - Ran with John. - Ran out, around park, and back. 21.03 - Legs felt fine.

Saturday, April 12  clouds    rain    wind   Temp: 65* / 60* RUNNING

RUNNING (Amercan River College at 10:30 am).   1 miles. Tapering Run. Shoes: Asics (Newer) (433.4 miles) NOTES: - Ran mile with John before race because coach said it would make the flight easier on us. 8.12

(Arcadia Invitational at 9:15 pm).   7.25 miles. Race. Shoes: Asics (Newer) (432.4 miles) NOTES: - Warm up. 12.24 - 3200 race: 15th in 9.07.17, 4th Californian. Solinski won in around 8.43. Raining the whole race. Had a lot left at the end. First mile held back too much. Ran around 4.31. 4th lap someone fell in front of me but I got around him. I couldn't see him cause of the rain but the crowd ooo'ed so a swerved out. - Warm down: 20.02, and 4 strides

Sunday, April 13 No workouts.
WEEK TOTALS   Running: 58.0 miles MONTH TOTALS   Running: 143.7 miles YEAR TOTALS   Running: 648.4 miles Monday, April 14  clouds    rain    wind   Temp: 60* RUNNING (Orange County (Lake) at 07:45 am).   6.70 miles. Distance Run. Shoes: Asics (Newer) (440.1 miles) NOTES: - Ran alone out around tennis courts, back around lake, to the community swimming center, and then back. 3 huge hills. Mostly dirt trail that were sloped cause they were on the side of the lake but it was raining so hard and it was so wet that I kept slipping. - Ran fairly hard for 43.19. - Legs were a little sore from pavement. Tuesday, April 15  sun    wind   Temp: 65* RUNNING (Rio Linda Invitational at 2:00 pm).   10.50 miles. Race. Shoes: Asics (New) (505.7 miles) NOTES: - Warm up: 12.32 - 1600 race: 1st in 4.24.8. Got out slow but didn't even push it that hard. Took the lead with a lap to go. - Warm down: (Really just another run) 2 loops around large grass feild and 2 loops arond the far park and back. 50.03 - Legs are fine. Wednesday, April 16  clouds    rain    wind   Temp: 60* RUNNING (Dillon's Beach at 08:30 am).   8 miles. Distance/Hill. Shoes: Asics (Newer) (448.1 miles) NOTES: - Raining lightly with winds - Ran 30 min along north coast. 15 out and 15 back. Rolling hills. One huge hill. - Ran 3 hill loops. Very large. Took about 4 minutes of solid running to get up each one. took about 15 mnutes total. - Ran for about 6 minutes for a total of 50.01 minutes. - Legs very sore from hills. Thursday, April 17  sun    wind   Temp: 65* RUNNING (Dillon's Beach at 10:00 am).   4.50 miles. Tapering Run. Shoes: Asics (Newer) (452.6 miles) NOTES: - Felt a lot colder because of such strong winds. Winds were at my back on the way out but I had to fight them on the way back. - Ran on the beach south of house for 27.46 min. - Legs are very sore from yesterday. Friday, April 18  sun    wind   Temp: 65* RUNNING (Woody Wilson Invitational at 6:15 pm).   10.25 miles. Race. Shoes: Asics (Newer) (462.9 miles) NOTES: Warm up: 13.17 1600 race: 2nd in 4.20.96 . Ran a bad race, 2nd lap I ran way too slow. Last lap Ovale picked it up and I didn't even bother to go with him. I had a lot left at the end and if I would have had 200 more I could have caught him but I ran stupid. - Warm down: 20.05 - Warm up: 11.35 - 800 race: 4th in 2.02.7 . Bad race. held back on the 3rd 220 and then kicked hard at the end. I need to start running to where I dont have a big kick at the end. - Warm down: 13.05. Ran very hard for the last 6 minutes or so. - Legs a little tight but I think it was from hills at Dillon's beach. Saturday, April 19  sun   Temp: 75* RUNNING (Fish Hatchery to Negro Bar at 09:00 am).   10 miles. Distance/Hill. Shoes: Asics (Newer) (472.9 miles) NOTES: - Ran with Scott. - Didn't run that fast on the way out. Ran to Negro Bar including the hills in about 32.30. - Ran hard on the way back. Scott was really pushing it through the woods. Lost my shoe once in a big mud pit. Last hill was so hard. Ran back in around 27 min. Total run was 59.14. - Legs were sore. Sunday, April 20  clouds   Temp: 65* RUNNING (Fish Hatchery (Downstream) at 08:30 am).   8 miles. Distance Run. Shoes: Asics (Newer) (480.9 miles) NOTES: - Ran with Withol and Wang downstream over bridge and down the rock path on the other side. 50.02 total. Ran at a sedy pace the way there, picked it up on theway back, and really pushed the last mile. - Legs were tired.
WEEK TOTALS   Running: 47.8 miles MONTH TOTALS   Running: 191.5 miles YEAR TOTALS   Running: 696.2 miles Monday, April 21  clouds    wind   Temp: 65* RUNNING (Arden Bar Park at 09:15 am).   8.50 miles. Speedwork. Shoes: Asics (Newer) (489.4 miles) NOTES: - Ran to Arden Bar Park upper feild by wheelchair access. - 1-750: 1.51. Ran hard - Coach wanted usto do 800's though so we jogged to lower feilds. - 3-800's: 2.17, .16, .19. Ran hard. Windy. Today felt really off, I think I was too tired. - Ran back to Jesuit - 3-330's: .46, .46, .47 - 2-220's: .31.5, .31, .30.5, I kept getting forced to the outside lanes in the intervals. - Ran a Rio loop to a Harington loop. - Legs were sore. Right knee felt weird. Monday, April 28  clouds    rain    wind   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   9.25 miles. Speedwork. Shoes: Asics (Newer) (537.9 miles) NOTES: - Very cold and strong winds blowing east. Could really feel it on the 2nd 400 of the 800's. - Ran to Arden Bar Park lower Feild by Wheelchair Access. 10.51 - 3-800's: Today's times were slow but it felt like we were going hard. 2.19, 18.9, 19. Wind was bad on last 400 and parts of loop were muddy. - 3-400's: 1.12.5, 60.5 ,1.08 (started 10 yards closer on last one because the first 400 of the 800 loop is longer) - Ran back to Jesuit on horse trail. 10.26 - 4-220's: .31, .30, .29, .30 Track was terrible becauseof the rain and SF. I ran in lane 4 the whole way. - Ran to Estates: 19.06 Tuesday, April 22  sun   Temp: 70* RUNNING (Canal to Fishing Peir at 3:15 pm).   6.50 miles. Distance Run. Shoes: Asics (Newer) (495.9 miles) NOTES: - Ran with Scott on Canal loop. 1st mile was slow, then we picked it up. Ran the fishing peir loop by myself and was running it at a quicker pace than the canal loop. Ran 38.46 - 4 strides - Legs were sore. Left calf and right shin hurt. Lower back also hurt. Took ice bath. Wednesday, April 23  clouds    rain   Temp: 60* RUNNING (Deala League Meet (Sheldon) at 3:30 pm).   9.30 miles. Race. Shoes: Asics (Newer) (505.2 miles) NOTES: - 4.5 mi: Ran with Steve to Canal an then on the grass feilds a Jesuit. 27.48 - Mile race: 1st in 4.37.5. Was running at a steady pace. Felt really good. 3rd lap had to actually start giong because other people were catching up. (Training flats) - Warm down: .6 mi. 3.35 - Warm up: 1.2 mi. 9.06 - 2 mile race: 1st in 10.26 Ran behind leaders until last 880. Going at a very slow pace for a race. (Training flats) - Legs were a little sore Thursday, April 24  sun    clouds    wind   Temp: 70* RUNNING (Water Pump at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (513.4 miles) NOTES: - Ran first 2 miles in 12.03. Ran with people out but was alone on way back. Windy and sunny on way back. Ran not all out but hard. Ran 48.07 - 4 strides Friday, April 25  clouds    rain    wind   Temp: 60* RUNNING (Canal at 1:30 pm).   4.25 miles. Tapering Run. Shoes: Asics (Newer) (517.7 miles) NOTES: - Ran with Withol to Estates, ran solo to Canal, and then met Steve there so ran back with him. - Ran at a steady pace on the way back. Ran 26.50 - 4 strides Saturday, April 26  sun    wind   Temp: 70* / 50*-65* / 50* RUNNING (Bella Vista at 09:45 am).   1 miles. Tapering Run. Shoes: Asics (Newer) (518.7 miles) NOTES: - Ran somewhere around 1 mile in 6.58. Felt good. Left leg was a little sore. - Also had Senior Ball last night. Went to bed at 1am and woke up around 9am. RUNNING (Logan Top 8 Invitational at 4:30 pm).   4 miles. Shoes: Asics (Newer) (522.7 miles) NOTES: - Warm up: 1.5 miles - 1600 race: 2nd in 4.23. Had a terrible start. Was last at the 100 mark. First lap was a 68, way to slow. The Reno guy was leading and he was trying to sit and kick so Oval and took off around the 600. I led from the 800 till the last 200 till the Reno guy showed up. He kicked and I could have made it close but I didn't push it in the last 100. - Warm down: 1.5 miles RUNNING at 8:15 pm.   6 miles. Race. Shoes: Asics (Newer) (528.7 miles) NOTES: - Warm up: 3 miles - 3200 race: 8:10pm. 6th in like 9.44. Felt terrible. After first 300, felt like I was breathing through a straw. Couldn't take full breaths and the left side of my chest was totally cramped up. 3 things could have caused it: 1. had bananna, quarter power bar, and half of bottle water following the mile. Might not hve digested. 2. Very cold so right until the race I had warm ups on. cold air could have been a shock. 3. There was this weird smell, I though power bars, john thought Teriaki, but it was everywhere. RUNNING NOTES: Not until aftr the race did we realize it was from the trees that were everywhere. I have bad alergies to anything that grows so that was probably it. The Arcadia race felt better and it was almost 40 second quicker. Even Oval beat me with a blazing 9.38. Whatever happened, the race sucked. - warm down: 1 mile Sunday, April 27 RUNNING NOTES: - NO RUN. Legs are sore so I'm jut resting today. Plan to run hard tomorrow
WEEK TOTALS   Running: 55.2 miles MONTH TOTALS   Running: 215.7 miles YEAR TOTALS   Running: 751.4 miles Monday, April 28  clouds    rain    wind   Temp: 60* RUNNING (Arden Bar Park at 3:15 pm).   9.25 miles. Speedwork. Shoes: Asics (Newer) (537.9 miles) NOTES: - Very cold and strong winds blowing east. Could really feel it on the 2nd 400 of the 800's. - Ran to Arden Bar Park lower Feild by Wheelchair Access. 10.51 - 3-800's: Today's times were slow but it felt like we were going hard. 2.19, 18.9, 19. Wind was bad on last 400 and parts of loop were muddy. - 3-400's: 1.12.5, 60.5 ,1.08 (started 10 yards closer on last one because the first 400 of the 800 loop is longer) - Ran back to Jesuit on horse trail. 10.26 - 4-220's: .31, .30, .29, .30 Track was terrible becauseof the rain and SF. I ran in lane 4 the whole way. - Ran to Estates: 19.06 Tuesday, April 29  clouds    rain    wind   Temp: 65* RUNNING (Drinking Fountain at 3:00 pm).   7 miles. Distance Run. Shoes: Asics (Newer) (544.9 miles) NOTES: - Ran almos by myself the whole way. Ran hard to drinking fountain, stopped for anot 1.30, and then ran back. Kept a steady fast pace the whole way after the first mile. Ran 40.09. - 4 strides, as soon as I got back to Jesuit it started down pouring. I waited to run the 4 strides for like 10 min. - Legs felt a little sore. Wednesday, April 30  sun   Temp: 75* RUNNING (Dealta League Meet (Folsom) at 3:30 pm).   8 miles. Race. Shoes: Asics (Newer) (552.9 miles) NOTES: - Ran to Canal with Steve at a stedy fast pace. 26.53 - Mile Race: 1st in 4.45. Got tripped on first start. Was going forward to fast to put my hands down. Sholder, hip, thigh, and knee all cut up. - 4-220's: (on Jesuit grass feild and was a little shorter than a 220) .26, .25, .26, .24 - 2.5 mile run: upstream. 16.15 - Legs are tight from fall. Thursday, May 1  clouds   Temp: 75* RUNNING (Water Pump at 3:15 pm).   8.25 miles. Distance Run. Shoes: Asics (Newer) (561.2 miles) NOTES: - Ran with John and Steve to Cordova, ran a quarter mile more out, and then met them when I passed back by Cordova park. Going at a fast steady pace. Let Steve go for the last 2 miles because I was already sore from yesterday and Meet of Champions is on Sat. Ran 44.31 for 7.5 miles. - Ran 1 senic at Jesuit. - 4 strides. - Muscles were very sore from fall yesteday and right knee couldn't fully extend because of scab. Also I don't remember if I hit my head but I had the worst tooth ache all day on the left side of my mouth. It felt like I got my wisdom teeth removed again. Friday, May 2  clouds    wind   Temp: 65* RUNNING (Canal at 2:30 pm).   4.25 miles. Tapering Run. Shoes: Asics (Newer) (565.4 miles) NOTES: - 4 miles at a steady pace with Steve. - 4 strides - Scrape on right knee keeps opening cause the skin gts pulled so much from running. Saturday, May 3  sun    clouds    rain    wind   Temp: 60*-70* / 60* RUNNING (Meet of Champions at 5:30 pm).   8.50 miles. Race. Shoes: Asics (Newer) (573.9 miles) NOTES: - Weather was all overthe place. Track was wet but for the mile it was sunny/cloudy and for the 2 it was cloudy and a little rainy in the begining. - 1 mi: warm up - 1 mi race: 3rd in 4.19.6. Got boxed in from the start. First lap way too slow. Splits were around 66, 65, 64, 62. Last lap was the only lap I was able to get away from the pack. Last 100 I got boxed in by ghebray and some other guy and had to run around them. Could have run much faster. - 1.5 mi: warm down. - Legs were sore after race. On right calf and a little below it, were very tight. considered not running the 3200. RUNNING at 7:45 pm. Race. NOTES: - 1.5 mi: warm up - 2 mi race: just sat and kicked. First mile was slowest ever in like 4:50. Just sa back until last 800 when me and another kid went at it but I wound up just sitting on him till the last 100. - 1.5 mi: warm down - Legs are sore. Sunday, May 4  sun    clouds   Temp: 70* RUNNING (Fish Hatchery (North side of lake) at 09:00 am).   10 miles. Distance Run. Shoes: Asics (Newer) (583.9 miles) NOTES: - Ran with Steve and John. Ran 63.41. - Legs sore from yesterday.
WEEK TOTALS   Running: 57.2 miles MONTH TOTALS   Running: 88.2 miles YEAR TOTALS   Running: 808.7 miles Monday, May 5  sun    wind   Temp: 75* RUNNING (Arden Bar Park at 3:15 pm).   7 miles. Speedwork. Shoes: Asics (Newer) (590.9 miles) NOTES: - Ran to Arden Bar Park upper feil by wheelchair access. 11.00 - 10-354's: Wind towards the end of the intervals. 52.83, 50.3, 51.98, 52.83, 51.54, 53.5, 52.31, 52.66, 51.2. -Ran back to Jacob Ln. but instead kept running until the mile marker where we turned around. Around 22.06 - Stember showed up and helped me with my start. Tuesday, May 6  sun    wind   Temp: 75* RUNNING (9K (Downstream) at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newest) (7.2 miles) NOTES: - Ran with Steve at a fast pace for the whole run. - Allergies were very bad. - Ran down both there and on the way back past Watt. Ran 42.25 - 4 strides. Wednesday, May 7  sun    clouds    wind   Temp: 75*-65* RUNNING (Delta League Meet (Elk Grove) at 3:30 pm).   8.50 miles. Race. Shoes: Asics (Newest) (15.8 miles) NOTES: - Warm up: Estates and 1.5 senics. - Mile race: 1st in 4.36. Ran first lap in around 63. After that pace was just cruzing. Ran in training flats. - warm down: 2 senics. - warm up: 2 scenics. - 800 race: 3rd in around 2.08-2.09. Ran in trainers and wind on back stretch. - warm down: 2 senics - Legs were a little sore. - New start seemed ok Thursday, May 8  sun    clouds    wind   Temp: 70*-60* RUNNING (9K (Downstream) at 3:15 pm).   7.25 miles. Distance Run. Shoes: Asics (Newest) (23.0 miles) NOTES: - Weirdest weather. Even had a tornado touch down today in sac. - Ran to 9k and back mainly with Steve and John. Wind was very strong on the way out. We were really pushing the pace.Ran 40.51. Stopped at drinking fountain. - 4 strides. - legs were a little sore, ok ice bath Friday, May 9  sun   Temp: 70* RUNNING (Water Pump at 3:00 pm).   8.25 miles. Distance Run. Shoes: Asics (Newest) (31.2 miles) NOTES: - Ran with Steve, Jake and Ryan at a steady pace. Recovery run from the past 2 days in preparation for tomorrow. Ran 50.48 - 4 strides - Legs a little sore but no ice bath. Saturday, May 10  sun    wind   Temp: 80* RUNNING (Amercan River College at 12:00 pm).   9 miles. Speedwork. Shoes: Asics (Newest) (40.2 miles) NOTES: - Ran out, around park, and back. 20.27 - 3-800's on 6 min: 2.14.1, 2.11.0, 2.12.1 (training flats) - 2-600's on 5 min(not sure): 1.37.8, 1.38 (training flats) - 4-200's on 1.30min: 27.7, 28.3, 27.1, 28.5 (spikes) - Warm down: 15.14 Sunday, May 11  sun   Temp: 75* RUNNING (Fish Hatchery (Downstream) at 09:00 am).   10 miles. Distance Run. Shoes: Asics (Newest) (50.2 miles) NOTES: - Ran with Steve downstream, but didn't cross bridge. Stayed on the south side of the river and turned around at the 18mi marker. Ran 1.01.11 min. - Whole body was tired from heat, work out yesterday, and staying out last night.
WEEK TOTALS   Running: 52.0 miles MONTH TOTALS   Running: 140.2 miles YEAR TOTALS   Running: 860.7 miles Monday, May 12  sun    wind   Temp: 80* RUNNING (Arden Bar Park at 3:15 pm).   8.50 miles. Speedwork. Shoes: Asics (Newest) (58.8 miles) NOTES: - Hot and on the feild it was humid. - Warm up: Ran to Rio, then to Richie Rock, then to drinkin fountain at the top of the feild. Ran 17.18 - 10-1 min runs: 1 min jog in between sets. Felt hard but it might just have been from the heat. - Ran same way we came but because Ryan had to ge to work in Roseville by 5 an it was 4:20, after fishing peir we started moving. Ran hard all the way back to rion and then Jesuit. Stopped at fishing peir fontain too. Ran 17.01. - Legs were sore, took ice bath. Tuesday, May 13  sun   Temp: 80* RUNNING (Watt Ave. at 3:15 pm).   5.25 miles. Tapering Run. Shoes: Asics (Newest) (64.0 miles) NOTES: - Today felt off, very hot and humid. - Ran to Watt in 31.18 min. Steve and John were pushing the pace a little too much in the middle of the run. - 4 strides. - Legs were a little sore. Wednesday, May 14  sun    wind   Temp: 83* / 70* RUNNING (Delta League Finals (BV High) at 3:30 pm).   2.25 miles. Race. Shoes: Asics (Newest) (66.2 miles) NOTES: - Warm up: .75mi, ran around lower and upper grass feilds. - 1 mile race: 1st in 4.21.3. Led the whole race. Paterson, the freshman, tried to hand but was dropped. It was very hot, therewas wind, and very humid but it stll didn't even feel like it was that hard. - Warm down: .5mi RUNNING (Delta League Finals (BV High) at 7:30 pm).   5.50 miles. Race. Shoes: Asics (Newest) (71.8 miles) NOTES: - Warm up: 1.5 mi - 2 mile race: 1st in 9.21. Steve led lap 1-2, I led 3,4,6,7,8, and John led 5. Paterson's coach kept yelling at him to stay behind me the whole race. Very windy on home stretch. When John led a lap, it went John, paterson, and then me, his coach yelled for him to drop back to third. He then dropped back behind me when he could have just stayed between us. This happend about 4 different times. With an 1200 to go we dropped him though. Didn't feel like we were even pushing the race that hard. - Warm down: 2 mi.. 3 laps around both upper and lower feild. Thursday, May 15  sun    wind   Temp: 75* RUNNING (Drinking Fountain at 3:30 pm).   7 miles. Distance Run. Shoes: Asics (Newest) (78.8 miles) NOTES: - Got out of the AP econ test at 22 after. Everyone left about 5 min before I got there. - Ran hard to drinking fountain. Wind coming at me. ran about 17.40, but at the 10k mark I was at around 16.25. Caught eeryone at drinking fountain and ran 20.57 on way back. - 4 strides - Legs were a little sore from yesterday. Friday, May 16  sun    wind   Temp: 75* RUNNING (Water Pump at 2:45 pm).   8.25 miles. Distance Run. Shoes: Asics (Newest) (87.0 miles) NOTES: - Ran with Steve at a faster pace than yesterday but still not going that hard. - Right after End of theWoods I ran over a atlat 4 foot Rattle snake. It was so big we had to sto an throw something at it. It leftbut that messed up the time because I didn't stop the watch. - 4 strides - Legs felt fine. - Been having bad alergies. Saturday, May 17  sun    wind   Temp: 65* RUNNING (Hancil Hoffman at 08:30 am).   7.25 miles. Speedwork. Shoes: Asics (Newest) (94.2 miles) NOTES: - Wind was blowing at us it seemed the whole time. - Warm up: 2 miles - 4-600's on 4 min.: 2.00, 2.00, 1.55, 2.02. Not all laps were exactly the same distance. - 4-300's on 2 min.: not sure about time but they were quick. - 2.5 mi run around whole park. - Alergies were bad. - Legs felt fine but I didn't get to bed from SF Prom until 3 so I was tired. Sunday, May 18  sun   Temp: 65* RUNNING (Fish Hatchery (around south side of lake) at 08:30 am).   8 miles. Distance Run. Shoes: Asics (Newest) (102.2 miles) NOTES: - Ran wth Steve at a steady quick pace. Ran 47.57. - Legs were a little sore in random places but nothing major.
WEEK TOTALS   Running: 41.0 miles MONTH TOTALS   Running: 181.2 miles Monday, May 19  sun    wind   Temp: 80* RUNNING (Amercan River College at 4:00 pm).   8 miles. Speedwork. Shoes: Asics (Newest) (110.2 miles) NOTES: - Very dry heat and strong wind. Felt it the most on the 2nd and 3rd 100 of the track. - Warm up: 15.57 - 3-800's on 5 min.: On grass feild so we ran hard for 2.30 minutes and called it an 800, it was probably a little more. - 2-600's on 3 min.: Ran on track in training flats. 1.37, 1.39 - 4-200's on 1.30 min.: 27.6, 27.8, 28.1, 27.2 (Spikes) - Warm down: 13.47 - Legs felt fine. Felt really tired throughout the workout. Tuesday, May 20  sun    wind   Temp: 75* RUNNING (9K (Downstream) at 10:45 am).   7.25 miles. Distance Run. Shoes: Asics (Newest) (117.5 miles) NOTES: - Ran with Steve, felt like wind was blowing both out and on the way back. - Ran at a quick pace the whole way, but on the way back really picked it up. For the last 2 miles we were going around 5.10 pace. Ran out in 23.48 and back in 18.11 for 41.59 min total. - 4 strides. - Lifted some weights at GRRC. - Legs were a little sore. Wednesday, May 21  sun   Temp: 86* RUNNING (Arden Bar Park at 10:45 am).   8 miles. Speedwork. Shoes: Asics (Newest) (125.5 miles) NOTES: - Ran to Arden Bar Park by way of Wheelchair access. Ran around 10.15 min. - 10-1 min runs: Pushed hard but not all out. - Ran out from Arden Bar Park for a mile and then back to Jesuit. Ran 22.32. - Legs were tired. Upper body was sore from yesterday at gym. - Very humid on the grass because of the sprinklers. Thursday, May 22  sun   Temp: 80* RUNNING (Canal at 09:30 am).   4.25 miles. Tapering Run. Shoes: Asics (Newest) (129.8 miles) NOTES: - Ran with Steve ata steady pace, but it felt a lot harder today for some reason. Ran 27.31. - Legs felt fine. - Alergies were bad. Friday, May 23  sun   Temp: 83* RUNNING (Sub-Sections at 7:45 pm).   5 miles. Race. Shoes: Asics (Newest) (134.8 miles) NOTES: - Was checked into the emergency room at 2am and was released at 5pm. It felt like I had a bad stomach cramp. They did tons of tests, x-ray, CT scan, ultrasound, and some other ones cause they thought it had somethingto do with my pancreas. The pain stopped after 2pm and they couldn't find anything so they let me go. - Had an IV in me all day and was given morphine, this other pain killer, and this anti-vomit stuff so I was actually well hydrated. RUNNING at 7:45 pm. NOTES: - got to UCD at 6.40pm. - 1.5 mi warm up. For some reason I couldn't get down to race weight. They said if I couldn't within the next day I would have to go back in. - 2 mi race: 1st in 9.20. Held back most of the race until the last 300. Was nervous going in cause I didn't know how my body would hold up. Towards the end of he race I felt fin so I picked it up a little. - 1.5 mi warm down. - Body was tired Saturday, May 24 RUNNING NOTES: - NO run. - Doctors said I should take a day off because of my problem getting down to race weight. Sunday, May 25  sun    wind   Temp: 80* RUNNING (Fish Hatchery (around south side of lake) at 7:00 pm).   8.50 miles. Distance Run. Shoes: Asics (Newest) (143.2 miles) NOTES: - Ran at a steady fast pace and then even picked it up a little for the last few miles. Ran 51.11. - Legs were a little sore in the begining, felt fine later though.
WEEK TOTALS   Running: 47.5 miles MONTH TOTALS   Running: 220.8 miles YEAR TOTALS   Running: 949.2 miles Monday, May 26  sun   Temp: 80* RUNNING (Amercan River College at 09:00 am).   7 miles. Speedwork. Shoes: Asics (Newest) (150.2 miles) NOTES: - 2.5 mile warm up in 15.04 - 3-800's on 5 min: Wind on the home stretch. Ran 2.10.1, 2.12.1, 2.13.8 (Training flats) - 2-600's on 4 min: 1.38.7, 1.36.7 (Training flats) - 2-400's: 1.01, 1.03 (Training flats) - 2-200's: 28.2, 28.4 (Spikes) - 1.75 mi warm down in 10.29 - Legs were a little sore on track. Tuesday, May 27  sun   Temp: 80* RUNNING (Drinking Fountain at 09:30 am).   7 miles. Distance Run. Shoes: Asics (Newest) (157.2 miles) NOTES: - Ran with Steve at a steady fast pace. Body was tired from yesterday. Ran 21.44 out and 19.59 on the way back for 41.43. - Legs were tired. - Forgot to take alergie medicine so alergies were really bad. Wednesday, May 28  sun   Temp: 85* RUNNING (Arden Bar Park at 7:15 pm).   6 miles. Speedwork. Shoes: Asics (Newest) (163.2 miles) NOTES: - Ran to Arden bar Park by Richie Rock. Ran 12.26. - 7-1 min runs: Ran hard but not all out. Air was really thick in some areas. - Ran back to Jesuit by Richie Rock. Faster than time there. - Legs, calfs particularly fel sore. - Been having bad alergies which is why I think I have a soe throat. Thursday, May 29  sun    wind   Temp: 75* RUNNING (Sand Pit at 7:00 pm).   4 miles. Tapering Run. Shoes: Asics (Newest) (167.2 miles) NOTES: - Ran at a stead pace. - 4 strides - Legs felt good. Friday, May 30  sun   Temp: 75* RUNNING (Sections at 7:45 pm).   5.50 miles. Race. Shoes: Asics (Newest) (172.8 miles) NOTES: - 1.5 mile warm up - 2 mi. race: 2nd in 9.16.3. Terrible race. Led the whole race and it felt like I was going slow the whole time. It felt awkward. Last 800 everyone started going at it.with a 300 to go I got boxed in by both Uribies and then one took off. I should have just ran 67's until they dropped. - 2 mi warm down. - Legs felt fine Saturday, May 31  sun   Temp: 85* RUNNING (Fish Hatchery to Negro Bar at 09:00 am).   10 miles. Distance Run. Shoes: Asics (Newest) (182.8 miles) NOTES: - Ran at a steady fast pace the whole way. Didnt run hills. 30.05 on the way out and wound up running 57.33 total. We wee moving fairly fast on the way back. Legs were a little sore. Nothing major though. Sunday, June 1  sun   Temp: 85* RUNNING (Fish Hatchery (Downstream) at 09:00 am).   8 miles. Distance Run. Shoes: Asics (Newest) (190.8 miles) NOTES: - Ran at a steady pace, but not as fast as yesterday. On the way back we started to push it. Ran for about 50 min total. - Legs felt fine.
WEEK TOTALS   Running: 47.0 miles MONTH TOTALS   Running: 55.0 miles YEAR TOTALS   Running: 996.2 miles Monday, June 2  sun   Temp: 85* RUNNING (Sac State Practice Track at 09:15 am).   7 miles. Speedwork. Shoes: Asics (Newest) (197.8 miles) NOTES: - Ran 1.75 mi warm up in around 11 min. - 2-220's: 29.5, 29.8 - 3-800's on 5 min: 2.15.5, 2.15.5, 2.18.7 - 3-400's on 3 min: 1.03.5, 1.03.2, 1.03.4 - Ran 2.75 mi warm down in around 19 min. - Ran everything in training flats and not at full throttle. - Was hot and very humid. - Legs felt fine. Tuesday, June 3  sun   Temp: 85* RUNNING (9K (Downstream) at 08:15 am).   7.25 miles. Distance Run. Shoes: Asics (Newest) (205.0 miles) NOTES: - Warm towards the end of the run. No watch. Parts of the run were faster than others. - 4 strides. Wednesday, June 4  sun    wind   Temp: 75* RUNNING (Arden Bar Park at 08:00 am).   7 miles. Speedwork. Shoes: Asics (Newest) (212.0 miles) NOTES: - Cool weather with a little wind. - Arden Bar Park upper feildby Richie Rock. 13.09 - 2-350's on 2 min: 55.8, 53.2 - 2-700's on 4 min: 1.53.9, 1.52.3 - 2-350's on 2 min: .52.1, .52.0 - Jesuit by wheelchair access. 11.23 - 2 Laps of sprint th straits/ jog the turns on thrack. - Ran mile/ 1.5 senics. - Legs felt good Thursday, June 5  sun    wind   Temp: 80* RUNNING (Canal at 7:00 pm).   6 miles. Speedwork. Shoes: Asics (Newest) (218.0 miles) NOTES: - Ran to Canal at a steady place. 26.54 - 1-400: 1.01.4 Had to go around 3 hurtles as well. - 6-110's: one on grass, other on track. - 1 mile run. Friday, June 6  sun   Temp: 75* RUNNING (Amercan River College at 6:00 pm).   4 miles. Tapering Run. Shoes: Asics (Newest) (222.0 miles) NOTES: - 3.75 mi: Around 21 min. - 4 strides - Legs felt good. Saturday, June 7  clouds    wind   Temp: 65*-69* / 65* RUNNING (CIF State Meet at 6:45 pm).   7 miles. Race. Shoes: Asics (Newest) (229.0 miles) NOTES: - Warm up: 12.33.9 - 3200 race: 5th in 9.00.30. Ran hard and moved up most of the race. Didn't wear orthdics in racers. - Warm Down:12.40.0 - Feet were a little sore from no orthodics. Not sore other than that. RUNNING (Streets around House at 07:30 am).   0.80 miles. Tapering Run. Shoes: Asics (Newest) (229.8 miles) NOTES: - Ran at a stead pace. Sunday, June 8  sun   Temp: 80* RUNNING (Gold River at 7:00 pm).   8 miles. Distance Run. Shoes: Asics (Newest) (237.8 miles) NOTES: - Ran from Gold River Racket Club to East entrance to the river, from their west along the biketrail for about 18 min, and then cut back to GRRC. 40.08 total and was moving at a decent fast pace the whole way. When I run alone I tend to think im running so and pick up the pace. - 1 mile on tredmill. - Weights - Legs felt fine from yesterday.
WEEK TOTALS   Running: 45.0 miles MONTH TOTALS   Running: 100.0 miles YEAR TOTALS   Running: 1041.2 miles Monday, June 9  sun   Temp: 85* RUNNING (Fish Hatchery (around south side of lake) at 10:15 am).   8 miles. Distance Run. Shoes: Asics (Newest) (245.8 miles) NOTES: - Ran about 2.25 miles before Steve got tere and then ran 5.75 miles with Steve. I was really able to see how much faster I run by my self and it was a lot. Ran around 51.19 total. - Legs and uper body were sore from weights. Tuesday, June 10  sun   Temp: 75* RUNNING (Arden Bar Park at 10:15 am).   8 miles. Speedwork. Shoes: Asics (Newest) (253.8 miles) NOTES: - Ran with Scott to Arden Bar Park through wheelchair access. 10.33 - 4-2 min runs w/ equal rest. We were running fast but not going all out. - Ran back to Jesuit by Wheelchair access. 14.28 - 6-300's: First was solo. 2, 3, 4 was durring the fitness camp mile so had to run out in lane 4 b/c all of the people. Ran faster though b/c it felt like I was running people down. 5 was solo. 6 Scott ran and toyed with me cause I was so tired. - 1.5 miles in senics. - Legs felt fine. - Upper body was very sore. Wednesday, June 11  sun   Temp: 75* RUNNING (Fish Hatchery (around south side of lake) at 09:00 am).   8.25 miles. Distance Run. Shoes: Asics (Newest) (262.1 miles) NOTES: - Scott, Steve, and I ran at a steady pace out and then picked it up a little on the way back. We ran 27 min out but were only supposed 26. Ran 53.06. - Legs was a little sore but nothing that bad. Thursday, June 12  sun   Temp: 70* RUNNING (Arden Bar Park at 09:00 am).   7.60 miles. Speedwork. Shoes: Asics (Newest) (269.7 miles) NOTES: - Cold and windy. - Ran to Arden Bar Park by way of Wheelchair access. 10.48 - 4-1 mi runs: ran hard. - 1-800: 2.17.2 - Ran back to Jesuit. 9.49 - 2 sets of 3-220's: First set on 1 min. 32.2, 32.6, 33.2 Second set on 1.30. , 30.2, 29.7, 30.0 - 3 senics - Legs felt fine. Friday, June 13  sun   Temp: 80* RUNNING (Canal at 09:30 am).   5.60 miles. Tapering Run. Shoes: Asics (Newest) (275.3 miles) NOTES: - Ran with Scott at a steady pace to Canal. 27.56 - 2-220's on 1 min: 30.0, 31.4 - Half senic jog. 3.00 - 6-110's: 2 on the track - 1 senic. 4.39 - Legs felt fine. Saturday, June 14  sun   Temp: 82* RUNNING (Fish Hatchery (Downstream) at 5:30 pm).   3 miles. Tapering Run. Shoes: Asics (Newest) (278.3 miles) NOTES: - Ran at a steady pace by myself for 20 min. - Left leg hurts right below hip. Sunday, June 15  sun   Temp: 90* RUNNING (Golden West Invitational at 6:15 pm).   4.50 miles. Race. Shoes: Asics (Newest) (282.8 miles) NOTES: - Very hot. - 1.5 mile warm up. - 3200 race: 4th in 9.11. Wasnt in the race at all. I wound up thinking more along the lines of that I was racing to finish my season rather than to do well. With an 800 to go I started pushing it and moved through a lot of the pack. With a 400 to go I was in 3rd but I got passed by a Washington guy. - Left hip still a little sore. Other than that Im fine. - Im goin to take 3 weeks off and then start the whole 3 for 3 days, 4 for 4 days thing.