Training Log Archive: billh

jog to Los Gatos High School track, various core, while timing billy in his 12x200m workout at the track, jog back to the hotel . . .

campus tour of UC Santa Cruz, lots of walking, met the coach, billy did a 6M tempo run with another recruit and the asst coach. very scenic, redwoods, coastal air, clear, misty, 72F, 70% humid. great running weather, too bad didn't get a run in. headed back Sat for workout.

warmup plus one set of

back squat: 145
bench press: 120
DL: 135

plus one more set of back squat

in better news, Billy cracked the 10:00 barrier to run a 9:56 in the 3200m last night for the first time against two decent runners from Eureka and the SLUH Varsity B team, who had seed times better than his. They led him out in 4:59 at the 1M split, then they traded surges for the next two laps, then he made the decisive move coming around turn 4 with 800+m to go. Really super proud of him. My favorite post-race quote was "75s are easy now". Haha, the exuberance of youth! Evidently, he has more in the tank. Last year at sectionals the Festus guys turned the screws with an opening 1M split of 4:45 which at the time was his 1600m PR so we will see how easy it is when the competition gets really tough. For now, we will be excited about his newfound confidence and celebrate the win. In honor of his longtime coach Dan Sebben, who is now coaching at Ladue, at his own namesake Webster Gr HS invitational!

C • keeps getting better, eh.ve... 2

E warmup at Moss before the scheduled R workout. did everything as normal but during the first 400m, the left calf continued to hurt and could not complete the workout. I've had this pain/ pull deep in the soleus before and it really has the potential to end a season. I've had to lay off an entire 6 mo to heal it before so I'm taking it very seriously. I'll take a week off and cross train on the bike, strength train and do short E runs when possible. then maybe another week of E running to come off the cross training, then attempt to resume the Phase 3 training. This really could put a major dent in my race plans for June. just have to take it one week at a time. maybe it will give me a chance to work on my eating. :)

C • bummer 3

E run at Moss Field, barefoot warmup. I had planned on doing the R workout 8x400m but after the first warmup, clear the legs were not there, ran the first 250m at speed, then suddenly, I could not run any more. body just said "no mas". pulled the plug on the entire workout and will try again tomorrow. when the body needs a rest, I guess it gets one.

ps--JD calls for a 3T Q workout this Sunday, which is basically a 5K race, right. happens it is the day of the Go HM, Marathon, so probably one of the few weekends in St Louis with absolutely no 5K races on Sunday. I would do the Go 5K on Sat but my flight doesn't get in till midnight, visiting UC Santa Cruz with billy, turns out they just started boys D3 xc/ track this year. Hmm, wonder if any Sat 5K out there? I was planning an easy run among the redwoods . . .

E run metro ... slight tightness left calf so had to walk a bit. Probably from L run

time for a little strength workout this morning before church, empty bar warmup plus the following 2 sets of 6 reps each . . .

back squat: 140 lbs
front press: 70 lbs
cleans: 100 lbs

up this afternoon the JD L run of 60-70 minutes, planning to do it at the recommended 10:00 pace instead of my usual leisurely E pace of who knows what.

JD says this run should be at E pace but just longer, recommended pace is 9:44-10:15, so tried to keep it in that range. first 5 miles were in the 9:30-10:00 range, then a couple big hills and wind really zapped me the last two miles and faded to 11:00+ range. but overall in the 10:00 range so happy with that. tough workout for me. probably what I need.