"Time to get in shape"

A new day, a new week and a renewed optimism in my running. I have put the disappointment of the pre-nationals behind me and with the girlfriend being in town, all is well in the world again. She has helped me remember that I have put in a good few months of training and I just have to be patient and let the good performances come. So, the aim for this week was to relax and spend some time with Jenny exploring Portland, as I had no classes with it being Fall Break, whilst also getting some good quality mileage in. Had a chat with Coach and we both agreed that I didn't really ease down for pre-nationals and the cold I picked up a few weeks ago could still be having an effect. Also, the aim now will be to focus on the quality of my running and really sharpen up for these bigger races in the next few weeks. I now have to run the Conference Championships to prove I should be selected to run at Regionals and Nationals in November, but I'm excited as it means a trip to San Francisco.

Monday 18th October
11:38 AM: 31:53 (5.0mi, 6:23/mi
Went out a bit later than usual, but felt nice and fresh after a day off.
16:50 PM: 77:14 (12.0mi, 6:26/mi

Tuesday 19th October
15:26 PM: 21:23 w/u (3.0mi), 4 x 400 (400 jog rec), 6 x cruise mile (1 min rec), 4 x 400 (400 jog rec) (10.7mi total), 10:22 c/d (1.3mi).
Reps were 70, 66, 70, 66, 4:58, 5:08, 5:06, 5:08, 5:08, 5:07, 67, 66, 67, 67.
Did the session after spending the morning in town, with the girlfriend shopping hard! Session went well I started off in the second group but after running a 5min mile and dropping them on the first rep, I stepped straight into the next group so only had a 15 sec rest between first and second mile. The 400s were pushed at the end but I just did them at my own pace and although they felt tough, they will hopefully be of benefit in the long run.

Wednesday 20th October
13:19 PM: 88:38 (13.0mi)
Run with team in the forest, Alf, Chase, Cody and I decided to do a little extra than the others so went up to the top of the forest encountering some big hills. Pushed the pace on the way back and felt good to open the legs in the forest for once. Went to the cinema and the mall in the evening and was kind of glad that the ice skating was closed by the time we had finished watching the film - it ruins your legs for days!

Thursday 21st October
10:10 AM: 64:40 (10mi, 6:28/mi)
Nice steady run before setting off to Portland zoo.
18:33 PM: 41:23 (6.0mi, 6:54/mi)
Easy run after spending the day on my feet and had a burrito at like half five! I love the zoo and the penguins are actually quality. Best animal by far, end of discussion.


Friday 22nd October
14:37 PM: 21:53 w/u (3mi), 1200 flushout, 1mi, 6 x 800m grass loop, 1mi.(8.4mi total), 21:00 c/d (2.6mi)
Reps were 4:13 (5:29/mi) flushout, 4:40, 2:19, 2:18, 2:19, 2:18, 2:17, 2:17, 4:35.
Best session of the year so far, everything felt really controlled and relaxed. Especially the last mile where we were all sharing the pace and just having a chat. Went downtown in the evening and had a nice meal at a really good italian restaurant before meeting up with some of the lads and Christmas and his girlfriend at a Pub. The two couples decided to leave early but had a shocker getting home with the max trains and buses deciding to be delayed. This all meant that Craig'o' Hopkins had to come to our rescue. I mean he had intended to go on into the night with the lads but the bouncers refused his English id. Frerker being the nice lad he is, donated Craig his car to drive home and the boy did us proud in rescuing us from a 45 minute wait for the next train home - despite nearly running a red light we got home safe and sound.

Saturday 23rd October
14:58 PM: 94:37 (13.0mi, 7:17/mi)
Easy run with Frerker and Geiger after dropping Jenny off at the airport. The wind picked up and the rain was coming down by the time we got out but got it done. The other boys only did six miles so after they left I ran 6:45s to get the pace down to something near respectable!

Sunday 24th October
10:00 AM: 2:12:52 (19mi)
Had to run back to school and it was possibly the wettest run I have ever done. It didn't stop raining from start to finish, the forest was extremely muddy and all in all was an unpleasant experience!

Total Weekly Mileage: 107 miles - Nice solid week of running, the two workouts went well and feeling more confident ahead of the conference next weekend. Had a really good week with the girlfriend and it was nice to finish my runs and just chill out, eat some good food and watch some films. Was accused of being non-existent all week because of Jenny being here, but a mans got to do what a mans got to do.