Training Log Archive: billh

too much drama to recount . . . rain delay, spiked, lost a shoe, massive blisters . . . bottom line . . . billy brought home the hardware . . . two All-State top 8 finishes, team 4x8 8th in state, billy 3200m 7th place in tough heat and humidity with one second PR at 9:44. he gave it his all, left it all on the track. great bookend to his high school running career.

C • oh, it was also a PR- didn'... 1

looks like 70F and 74% humidity for the STL senior 1500 tomorrow 8am . . . should be pretty nice conditions

C • I'm probably (90% and risin... 2

E shakeout at Moss . . . drills, light core

4 ST . . . 3 laps

shake out run . . . 6 ST . . . before return to Jeff City for 2nd day of rain delayed events . . . track racing overload!

light core

light warmup on the bike before heading to state race

tomorrow Fri: Billy runs two events in the State Class 4 championships, pretty psyched about that. the top five 4x800 relay teams are within 1.5 sec of each other on their sectional qualifying times, about 8:02.xx to 8:03.xx, should be an epic race with 16 teams on the track in the same race, chaos will reign on the first exchange! 64 runners in one race! on an 8 lane track! (correction: 64 runners in one race: 16x4 = 64, doh!)

then he qualified to run with the big boys in the 3200m final with top state distance guys who run in the 9:15 range; realistically he can compete for the 5th spot and a PR, hopefully in the 9:3x range, though humidity will be a factor for good race times.

then watch Lafayette crush it in the Class 5 4x8 with their top four senior phenoms running together for the first time all season. with a sophomore, they have already run a 7:50 . . . EPIC! and in the Class 5 3200, watch for Meyerer of Lafayette attempt another sub-9:00 performance, having run a top 10 national 8:59 at Arcadia earlier this year. double-EPIC-NESS! EPICITY!

C • where do i sign up for live... 5

warmup on trainer while it rained

warmup + 4 ST on Moss Field track . . . in the rain. very humid.

JD R workout #2 for the week:

1x600m on 6R: 2:19
2x400m on 4R: 1:24, 1:26
4x200m on 2R: 40, 37, 39, 39

felt just terrible, jiggly, stiff, creaky . . . on two days rest, which tells me, need to do some sort of running on the rest days just to stay loose, maybe some E runs with some strides built in. geesh, that was painful. didn't feel good till AFTER the first 200.

and I have three days to start eating right again. no weigh-in until after the race, so as not to psych myself out. it is what it is at this point.

C • felt terrible 2

broth . . . plus salad, plus sausage, plus granola. yep, definitely slipped up on the old eating.

did another bike workout, rest day basically, some basic core work; 6 min spin at 220W, resting up for R workout tomorrow

yes Broth . . . again.

did 6 min warmup, some core, then a 6 min at 220W to simulate effort of the 1500. this was my goto workout last year. I am weaker this year on watts but hopefully more durable for running. last year got hamstring injury running after using cycling as my primary training method.

C • hint, hint. you are not pri... 2

BROTH! with a dollop of chili oil. looking for other non/low calorie additives to the broth, maybe some curry powder

JD R workout #1 for the week . . .

4x200m on 2R
2x600m on 6R
4x200m on 2R

44, 42, 42, 41
2:41, 2:35
45, 42, 42, 41

pretty sluggish from weekend race and long run. looking forward to taper for stl games next monday, one week from today. 8am sharp! nice morning jog, eh.

warmup at Moss infield, drills, some core