Thursday

Todays workout was really good especially the 4x100 sprints at the end. I feel pretty good this morning. Had a little accident today where some wood(100lb block) fell on my outer left knee. I will see how I feel tomorrow.

Tuesday November 4

Ran hill repeats with Mike today. I think we did 14 at 60 meters. My knee was a little sore after this run. We did our usual warmup and cool down. I ate before I ran. I hurt me knee the previous day on a workout.

Today November 5th my knee has no ill effects. I will see how it goes after my workout today.

October 30th Thursday

Ate something before I ran. Mike and I jogged to Boise track. Good to be there. Ran about 1 mile for warmup and stretched. Ran about 10 100 meters at 50 percent with better form. I learned to run with my arms lower and my jaw slacked. This seemed to make my running more efficient.

I was a little sore on Friday morning, but no biggie. Ran Friday and my ankle and inner right thigh was sore. I am right on the edge, so I did not push myself anymore.

Sunday October 26th

Did half mile warm up with Mike around the track at Borah. It was cold and there was frost on the ground. Had some breakfast this morning before the run. I took my layers off as I warmed up. Did new drills that Mike presented. It felt excellent to do these on the track and I could feel my legs working hard. The moving of the arms in place helped me focus on pushing forward and back. I ran 90 percent for about 40 meters(5) at the end. Mike and I ended the session with a light jog and then a walk back to our starting point.

Mike and I were talking "trash" about racing each other in the future. I feel pretty good this morning no aches or pains. Will incorporate my new drills with my strength program today.

Saturday October 25th

Ran a warm up with Mike and Madi at the prison break. Then ran with Mike in the parking lot some strides. Ran with Monica and Scott to bring in Madi at the race. I think we ran about 3 miles there and back. Only had a rice cake this morning. Runs were not that difficult but fun. My hip feels ok this morning.

Looking to run at Borah track this morning.

Thursday October 23rd

Ran with mike to the track today, but it was occupied with football players. Ran back to Shu's and then continued a jog to the foothills park, stretched and then jogged back. Pretty easy workout.

I ate before I went.

This morning I have a dull ache in my right hip again. Will stretch and such and use the tennis ball to try to work it out.

October 21 Tuesday

Great day to run at Julia Davis. I had something to eat today before running. I also had 2 powerbars at 5:00 pm. Did the warm up with Mike and then did my hill repeats under the bridge at Broadway. I did 22 of those buggers. Had a little twitch on the 20th one one the inner quad down by my kneecap. I concentrated on my arms today and also a quick start. I ran 50% after 3 quick steps on the start.

This morning I am sore in my quads and my right hip is a little tender.

Looking forward to Thursday.

Sunday October 19th

Was a great day to be on the track!! Ran I think 6 or so 100 meters out of the blocks after warming up. I did not have breakfast this morning. My hip(right) still let me know it was there. I was a little tight in the thighs, but considering it was my first time in the blocks in 6 months it was expected. Looking forward to my first race. Green means go!!!!

Monday morning my legs feel a little tired. My hip is feeling better.

Saturday October 18th

Ate breakfast and then the Veteran's Park loop of 3 miles with Angela. It was an easy run and the weather was great. I still was a little tight in the hip(right) that morning.

Thursday October 16th

Nice weather to run. It was about 63 degrees and the sun was out. I ran on the track today. I ran 4 X 600 meters with a cool down between each 1 1/2 times around the track. Had something to eat before I ran. Had a massage for my hip(right side) this afternoon. My running seemed to be very laboring. It felt like I was dragging a brick on my right side. It was sore from the run on Tuesday. This morning(Friday) I have a dull pain in my hip area on the right side. I will stretch and do the tennis ball roll over my hip.

Looking forward to Saturday run and health fair.

Tuesday October 14th

Nice day to run on this Tuesday. Warmed up with two little loops and then jogged to the bridge that goes under Broadway. Ran 8 100 meters at 70percent and then jogged back to the parking lot. Ran and met the group and then ran to the green bridge and back. I ate before I ran. I was not really all that tired.

This morning(Wednesday)my right hip was clicking as I was walking. This evening after doing my exercises the only times it clicks is when I sweep my leg across my body. It is only the right side. My right hip is a little sore today. Do not know if it was because of my run or just slept wrong.

Saturday October 11

I forgot to mention I had 1 pound of chicken last night with pasta and vegetables around 5pm. This morning I had a banana and cereal at 7:30 am.

Saturday October 11th

My my second 5K of my career today ran a 21:42. It was faster than my race at Eagle, by over a minute, but I was looking to do 21:00. I had two guys about 50 or so meters away, but unlike my last race at Eagle, had nothing left in the tank. I asked my body to go, but nothing was there. I did not really warm up that long(about 1 or 2 minutes). It was really cold, I guess 35 degrees, but I ran in just my shorts and my long sleeve black top to keep my upper torso warm and wore a warm hat.

I know I was just walking 3 months ago, but felt I could have done better. I just did not have any air left at the end.

Thanks to Monica and Dave with meeting me at the bridge to encourage me on. I also want to thank Liz who was at the finish line.

Thursday October 9th

It was a nice day to run. I walked the normal loop around the foothills with Mari. We took it jogged slow from Shu's to the foothills. We walked the foothills loop. I felt that after the jog to the foothills and Mari felt her legs hurting below her calf that we should walk.

We jogged from the foothills back to Shu's. All was better. This was to be my easy day anyway, so it all worked out. I ran pretty hard last Saturday with Dave, so this balanced it out.

Thursday Run

I am pretty tired this morning. Don't know if it is from the run or what. It was a nice partly cloudy day yesterday with the temps cool. I ran the "dots" 1,2,3 then 3,2,1. It seemed short, but it was a good workout. Ate a spinach salad.

Saturday October 4th

My legs felt like concrete blocks as I ran with Dave on a cloudy day. I ate breakfast this morning which consisted of yogurt, almonds and banana. We ran the loop for the race on the 11th of this month. After the 2 mile mark I had no air left. Struggled to breathe. I need to find a way to breathe easier. I did roll my ankle coming to the main street bridge and held my breath for a minute. Yes Mike it was my bad left ankle. It rolled all the way over. Luckily I have been doing my ankle exercise routine and I feel this saved my bacon.

Sunday
My body felt tired this morning. My ankle feels out of place in the sense not hurting, but like a splinter in your finger that is just there. I ate my usual yogurt, almonds and banana.

Ran my 3 mile easy today at the track by my home. It seemed to take forever. I ran around noon. It felt really good to be on the track. I thought I saw and heard Mike say, "grasshopper take the pebble from my hand" as Mike was standing 100 meters away. Mike you are always challenging me.

Thursday Run

Ran the Camels Back Loop with Mari. The run was smooth except for all those nuts laying on the sidewalk. Felt pretty strong today. Ate before I ran. I felt that gliding feeling about 3/4 around the loop. You know, not even pushing hard and your body just floating. I wish the whole workout was that smooth.
Got back and waited for Dave and Liz. Dave said we are going to do some winders. I thought that was a drink or something. Dave explained and I said "like sprinting". We did this in the parking lot. A comment from a guy standing about 40 meters ahead said "that was a cool race between you two." Getting over that speed bump was a challenge, but I really enjoyed the "top speed".
Ankle is not hurting this morning, just feels different. Thought I would be more sore from sprinting with Dave, but all ok. Ran my shoulder into the corner of my car door today, so a little sore there.

Tuesday Run

Ran with Mari for the green bridge to orange bridge loop. Felt pretty good. She keeps me an honest runner. Picked it up a little at the end and felt good.

Felt really sore this morning. My whole body felt like someone beat me up while I was sleeping.

Ate and drank before the run and was hydrated and such.

Saturday and Sunday September 27 & 28

Ran Saturday 6 miles with Mike on a nice cool sunny morning. Was a little sore(my whole body), but as I ran things worked themselves out. I had a banana and rice cake for breakfast. It was a pretty easy run.

Sunday morning woke up and my left ankle was a little stiff. Did some rotation exercises with it and all seemed better. Had no breakfast as I raced out the door to do 3 miles with Mike on a cold and sunny morning. I could have run more as we took it really easy.

Thursday September 25, 2008

Did warm up to Camels Back. Felt good and relaxed. Stretched and then took off to the foothills. Ran with group and then Dave made his sneaky move away from the group. Not to be denied part of the sneak, I took off also. I felt like a lemming, but speed is my desire. The weather was warm and I felt pretty good. Dave picked up the pace and I fell behind. He was gracious enough to stop and wait for me, but the comment of "are you a sprinter or a man", got me running a little bit faster. I sprinted up the inclines with my arms moving as fast as the atom smasher in France.

The run was tiring but worth it. I was not sore this morning like I thought I would be. Thanks Dave for pushing me. The 5K is coming up in a few weeks and I want to be ready. The comment regarding the sprinter did not really come from Dave's mouth, but I thought I heard him thinking.

Your Training Journal

Hi Kevin!

We highly recommend utilizing this training journal if you would like personal coaching. Your journal entries will automatically e-mail your 3 coaches so that we can respond in a timely manner with tips, answers to your questions, or changes in your training calendar based on your communications in your journal. A training journal offers you the opportunity to examine previous training cycles. By doing this you can figure out a lot about your training and how your body responds to that training. Creating a training schedule that works for you is basically trial and error. By recording information about each training session in your training journal you can review it at a later date and determine how effective that workout was for you. You also may be able to determine if that particular workout was the cause of an injury that might have appeared weeks later. So you know that it is important to keep a training journal, but what exactly should you write in it? Here is a list of common things that you may decide to include in your journal.

1. Distance, Time, and Pace- This one may seem kind of obvious, but many people will only record the distance they ran. There are many reasons to record your time and pace. One reason is that it offers a boost of confidence when you look back years later and see how much you have improved. Another reason is that it can help you detect over-training. When you keep track of the mileage you run you can also learn how quickly you can add mileage and how high you can take your weekly mileage before you start having problems with injuries and over-training.

2. Weather- By including the weather conditions you may be able to determine if a workout went bad because of the weather. When you try to decide whether or not you reached your goals for the workout you need to take weather into consideration.

3. Feelings and Effort Level- You should record how you felt on each run. Did you feel great and every step felt effortless, or did the entire run seem like a death march? If you become injured then you can go back and examine your training journal. If you begin to see that you are writing that you felt tired and sore while running on a regular basis then you can probably determine that something about your training was not working as you had hoped. There are days that you feel great and there are days that you feel horrible, but you should not feel bad everyday. If that becomes the standard entry in your journal then you should know that you need to change something about your training. Some people have created a scale that they use to rate how they felt while running. This is basically your perceived effort level. "1" means that you felt like it was a walk in the park. This would be a run that might be slightly faster than a walking pace. "10" on the other hand is an all out effort. It can give you a boost in confidence when you look at your training and you see that a pace of 8 minutes per mile used to be rated at 7 when you first began running, but not it is regularly being rated as 5.

4. The Days Events- Recording the days events can be beneficial because it will tell you how much stress you were experiencing in your life away from running. Running stresses the body just like other stressful events in your life. When you are under a lot of pressure at work or school and you add the stress of training on top of that it may become more than your body can handle. As a result you may become sick or injured.

5. What You Ate- When you record what you eat each day you learn a lot about your body. Some people can run shortly after eating almost anything. Others cannot eat for several hours before they run without experiencing stomach problems. Still others can eat some foods, but not others. When you record what you ate in the running journal you can decide exactly what types of food will help you in your quest of running a PR.

6. Route- Recording the route you run helps you judge the success of one workout as compared to other workouts. If the workouts are on the same course then it is easy to decide if the workout was a success. If you run one workout on a hilly course then you should not become too worried about the fact that your time was much slower than a similar workout that was run on a flat course.

7. Training Partners- When you write down who you ran with then it becomes easier to determine the success of a training session as well. If you head out for a 10 mile run with someone at 7 minute pace, but then the next week you run with someone else, so this time you run at 9 minute pace. If you are looking back over your training journal later you may think that the 9 minute pace run was an indication of loss of fitness or of an injury until you see that you ran with a training partner who can not run 10 miles any faster than 9 minute pace or ran with a training partner who pushes you to do better.

8. Goals- Determine what you learned from the workout: what you did well and what you want to improve on. Then decide on a short term goal (daily, weekly), intermediate goal (monthly, quarterly), and long-term goal (BiAnnual, Annual). You can also include a "dream goal". It doesn't hurt to dream big!

As you can see, Kevin, the training journal is very important. The things above were just a few of the common things that many people include in their journal. There are countless other things that you can include. Your training journal is kept for your benefit, and you can include any piece of information that you think is important. To get started logging journal entries and to update your profile, email monica@teamapexrunningandwalking.com for further directions.

Feel free to contact us anytime via email or phone 949-3306!

Mike, Dave, & Monica
mike@teamapexrunningandwalking.com
dave@teamapexrunningandwalking.com
monica@teamapexrunningandwalking.com

Welcome Kevin!

Welcome Kevin!

We are excited to see your talents come alive. You are highly motivated for going after your dream to compete in masters sprinting. It is a difficult endeavor because us "younger" people have to baby our bodies a bit more to stay in the "running". It is not impossible, especially for you. Keep your dreams alive and stay hungry!

Feel free to use this as a communication tool, a journal of your running so that we can get to know you better and so we both have something to look back upon when the going gets tough and when you are on top of your game. A training log or journal will help guide you and give you a timeline of what works and what doesn't work. It may seem unimportant right now, but it will be helpful down the road!

As always, let us know if there is anything we can do for you along your journey!

Mike@teamapexrunningandwalking.com
Dave@teamapexrunningandwalking.com
Monica@teamapexrunningandwalking.com