Josh

Right hip feeling better.  Not bothering at all during or after run.

1/2 mi on grass 1/2 mi on track.  hip isnt bothering me

another easy 1 miler.  left upper shin feels a little sore but no too bad

easy mile. left shin still feels the same and hip is fine

1/2 mi w/u then 1 mi.  felt good. shin feels the same still.  hope im not getting shin splints again.  there is no reason for this.  ive been off for 7 months. going to start doing standing calf raises just incase .hip feels fine. 

everything feels the same

ate too much before i ran.  hip is fine shin is still slighly sore

shin feels the same..right hip feels tight

shin is same.  hip feels like before (when injured) but i can just barely feel it

shin/hip were fine but legs were just tired.  longest run so far

shin/hip feel better

slow, legs tired

1 mi w/u, 3 mi 23:29, 1 mi c/d

@ park

18 mile bike ride also (before run)

6 mi bike also

3 mi in 20:44 felt fairly easy.  legs were a little tired but breathing was fine.  felt like i could have done 1 more mile

6xreapeat hill at tennis courts at state park (crossville) up & down on 3 and 6

cumberland mountain state park trail up black mtn.  mixed walking & running. time-1:35

1:30 Bike (22 mi?)

.25=6x80m strides on grass barefoot

long run @ tanzi, legs felt tight and heavy, time was way slow (1:24), feet were killing me towards the end.

first day taking accutane

5 mi easy @ martin

10x80m strides

legs felt OK, better than yesterday at least

w/u

3x1000 3:57, 3:57, 3:54

breathing was good but legs felt tired, need to take it easy

a.m.-2 mi

p.m.-5 mi

legs were just felt a bit sore/tight from yesterday but both runs felt pretty good

on trails at park, around 8:05/mi

3.5 on roads (felt horrible like 10 min pace) 4.6 at tanzi (felt better)

total-9.1 in 1:21 still way to slow but much better than last week

at tanzi. 1 lap w/u (1.4 mi), 3 laps (4.2 mi) in 31:40 (7:32/mi) 1 mi c/d

1 mi w/u 2mi in 13:08 1 mi c/d

wore mayflys, legs felt OK but not great

am-2

pm-5 at park in 44:32

1 mi w/u

4x600 in 2:04 2:02 2:05 2:08-way too slow all should have been under 2 min

2x200 in 37 36

1 mi c/d

101 F

at park in 48min. went to late it was too dark so had to slow down a lot

at victor ashe in knoxville on woodchips.  legs felt tired.

was supposed to be 9.8 but my legs felt horrible.  ran at tanzi and did my first loop in 10:58 and my 4th in 12:45.  my legs feel heavy and tired.  need to eat more

on golf course

1mi w/u 5k race (cookeville jamboree) in 20:43/ 1.5mi c/d

ran first mile in 6:10 and second in 7:05..need to fix that

golf course

1/2 mi w/u 6x400 w/ 3 min rest 10 between set 78,80,80,81,80,76

2 mi c/d

felt good but too much rest

40 min on golf course-felt good

ran at tanzi and felt absolutely horrible.  got slower every lap.  horrible run

40 min on golf course

1 w/u 6x800 @ 2:50 pace 1 c/d

52 min on golf course. probably more like 6.5-7mi. felt good

1 mi w/u 

2mi w/ 1st 200 in 40 and 2nd in 55 (3 min rest between miles-8x200)

2 mi c/d

felt good just stayed in the back and stayed relaxed

3mi easy race tommorow

.1.25 w/u, 5k race @ cherokee in 19:16 (pr), 1.25 c/d

1st mile-6:13 2mi-12:23 (6:09)

took first two miles too easy, felt too comfortably.  should have run 6:05's

untimed at tanzi.  felt decent considering i raced yesterday.  last lap was slow and legs were tired

43 min at homestead then ran home (51:55 end time)

1 w/u

6x300 w/ 400 jog recovery and 800 between sets times-62,57,57,57,56,55

2 c/d

and 4 strides

race at victor ashe (20:32 over 21:11 last yr).  legs were sore from tues. and the hills just made it worse. (6:20 1st mile 6:40 2nd mile).  need to start adding hill repeats soon

1 w/u

5k race

1 c/d

50:09 at bear trace.  felt suprisingly good considering i had a race yesterday.

50:34 at bear trace.  was probably more like 7 but id rather put less than more.  felt really good.

ran at catoosa. felt decent, definitely better than previous long runs

50 min on golf course

1 up 5x1k in 3:36, 3:37, 3:40, 3:40, 3:32 1 down

legs felt a bit heavy on the first two but continued to feel better

2:30 rest between each

52min at bear trace.  chest/abs felt very painful from taking accutane and doing core work yesterday.  legs felt good though

1 up, 2x2000, 1 down

1st 2000 in 8:21 2nd in 7:38

both ankles were hurting on first 2k from acutance (pretty sure at least) so it was 5-6 min between 2k's

easy on golf course

6mi in 45:51(7:38 pace) at victor ashe.  felt decent but pushed it a little more than i had wanted.  .5 c/d

10 in 80min

1st mi in 8:40 2-7 at around 8:00 pace then miles 9 and 10 in 7:15/7:10

best long run this season (pace and feel)

50:10 on golf course and 4x80m strides

1 up 2[3x300] in 57, 58, 57, 57, 56, 55-400 between each-800 between set 1 down

1st day in new brooks glycerin 5

legs felt dead after yesterday.  meet tommorow.

1 up 5k race @ melton hill park(20:02 over 20:27 last yr) 2 down.  felt good..too comfortably during race though

6.5 in 48:36 (7:30/mi) @ cherokee in knoxville.  felt good.

48:20 on golf course

horrible run. went out in 7:30-40's and died at mile 7

on golf course and 4x80m strides.  race tommorow.

1 up, 5k race (cookeville all-comers 19:45), 1 down

ran 1 min faster than at the jamboree but need to concentrate on 2nd mile and maintain 6:05-6:10 pace

5 easy on golf course.  calfs were DEAD.

1mi w/u, 4mi in 26:18 (6:34 pace, but ran 6:48, 13:38, 20:00, 26:18), 8x100m strides, 1.5 mi c/d

all ran at catoosa

4 very easy at martin

fartlek at tanzi.  1.4 up, 5,4,3,2,1 fartlek, 4x100m strides, 1.4 down.  legs heavy/stiff on wu but felt good during run

ran at catoosa, untimed.  legs felt so-so

ran at park, legs felt good, relaxed run (ran 30min so might have been a little less than 4)

at park

1 w/u 3x1mi in 6:29, 6:27, 6:21 1 c/d

1st 2 were easy, legs just a bit tired on last one, but felt good

at tanzi.  was gonna do 6 but figured i should take it easy so i can run good on sat

and 4x80m strides.  legs feel pretty good.  meet tommorow

1up, 5k race burnett invitational, 1down

race-21:02, worst race i've ever run

10 in 1:23 8:20/mi..slow..legs felt ok but i felt tired..sleepy

1mi w/u, 3mi at 7:40ish, 4x100m strides, 1mi c/d 7:50

legs felt horrible on w/u but after stretching 10min they felt good

50min im sure it was over 6.25 but w/e

calves were sore for first 20min but felt better later. 

1w/u,6x300,3c/d

avg. about 53 on 300's slowest 54 fastest 51 something like 54,53,53,52,51,51 or close.  100m walk rest 3min between set.  not enough repeats though..

10min w/u, 30min hard tempo, 8x100m strides, 30min c/d

off, had no choice, helped dad move

96min red loop at battlefield. loop then road back to visitor center.

big loop at park. still have to guess mileage. i hate this trail

1.5 up, ran on back hill at state park easy,hard,easy,hard=2.8mi, 2down

51:54 so im sure i got more than 6.3 but idk..confused

easy at martin..probably more like 3.5

1up, 6x800 (2:48,50,48,50,50,43), 2x200 (36,33), 1down

2:30 rest between reps (1lap jog+30sec standing), 5min between 3

legs felt good but not great.  1st 200 was controlled and last was 90%.  sprint form is horrible, gotta learn to relax more (on 800's also)

easy at martin

at victor ashe

1.5 w/u, steady run to bottom of first hill, sprint hill, race pace to bottom of 2nd hill, sprint 2nd hill x3.  jog back to first hill then 3x repeats, jog to 2nd hill then 3x repeats.  sprint last .1 of xc course

66min

starting to cut miles back-regional on thurs. oct. 25

big loop at park in 39:44 so im guessing its around 5.25

1wu. 3k@5k race pace on track (11:15, ran 1st mi in 6:03 then 2nd in 5:57-8(?), avg=6:02) 1mi cd

26:30min run at state park and 6x80m strides, legs feel good

20:45 easy and 4x80m strides.  legs feel great.  regionals tommorow. 

regions-19:05 10th place-going to state.  legs felt great.

easy and 6x100m strides.  legs felt good.

ran on roads to church and back+5min.  maybe 6.4..need to find out

ran big trail loop in 37:40 then roads for 62min total.  probably a bit more than 8.  legs felt good.

easy at martin

1.5 w/u, 6x200 w/ 200 rest (33,34,34,34,34,32), 1 c/d

big loop at park 37:51

1.5up, 50m hard/50float for 3 laps, 1down

6x80m strides, state race tommorow

1w/u, state race 2007 18:33, 32sec pr, couldn't believe it

5:54,11:54,18:33

1.ryan hall

2. ritz

3. sell

!! awosme day for running !!

+core

starting down week

1 mi, dynamic strething, 1 mi, static stretching

at martin

+core 50 crunches at end

easy at martin

at martin

easy, core+cindy (3,6,10, 5min)

off, sore IT band

off

off

knees hurt, core

knees felt a little better, ran on cchs track

at martin, knees felt a little better

at martin, knees still pretty sore

knees slowly feeling better

felt good

goal this week is 35

ran big loop at park in 37:15, surprised at time, didn't feel like i was running fast at all, legs felt pretty good, really need to find out how long the big loop is

easy, 44:23 big loop then to swimming pool parking lot

34:10 big loop at park, really need to find out if it is actually 5mi or not

5 @ 6:58, felt like i was pushing a little more than i should have, yet i still felt fairly comfortable

5min w/u, i put 1/2mi but it's a little more than that 

on treadmill at the rush.  7:30 pace w/ 6:40 pace for a few mins at the end. felt good

at battlefied in 47min, more than 6mi but not sure how much

5min easy, dynamic stretching, 7.5 in 54:03 (7:12pace out to 2nd entrance of open range and back, out in 26:45, back in 27:18, coming back is much more hilly),4min easy

goal this week is 40

ran for 47:30 on golf course, maybe more like 6.5.  wet, windy, and hilly

big park loop in 36:34

41:18, big loop then run to swimming pool parking lot

big loop in 35:01

@ park, little loop in 22:15, then to swimming pool parking lot and back

ran at the battlefield

in 66min ran red loop at battlefield, legs felt good, but had to stop quite a few times briefly during the run, nothing was hurting i just didn't feel right

big loop, end of cabins and back, 6x15sec strides up slight incline, 3min cd

ran for 37:50 on golf course at night, probably a bit more than 5

easy untimed at park, legs still sore from strides monday

ran on park and golf coursy. felt..lousy, legs still sore from strides i guess

ran 36:02 on golf course then from there to boat dock in 7:21, thought it was 1.0mi but checked on mapmyrun and its 1.05, so that's 7:00 pace

47:09 on golf course and roads at park, maybe a little less than 6.5

in 1:15:58, on north boundry trail in oak ridge, could be a bit more or less, felt pretty good until about 1.5 miles left

7mi at park and 4x100m strides

big loop (33:5x), to swimming pool, golf course, probably a little less than 6.25

big loop, run to and on golf course, 4x100m strides (full recovery), 5min easy jog

1mi w/u, 4xMile w/ 200m rest 6:11, 6:29, 6:29, 6:10, (on track) went out too fast on first one and probably ran too hard on the last, but good w/o still, 1mi c/d

easy at park

felt decent, didn't get 50 miles as planned, calculated wrong

first day in jamaica, this is a DOWN week

big loop at park (35:05) and 1 mile on golf course, planning on 50 mi/wk this week

first ran big loop in 34:12, then ran back to swinging bridge and ran on golf course, 75min total.  legs felt really good, might have been a bit more or less than 10.25

off, didn't want to but had to

ran big loop in 31:57, then ran from swimming pool to home in 16:44 (2.51mi, 6:40 pace)

used my new garmin on trail but i know distance wasn't accurate, it said the big loop was 4.11mi and my avg pace was 7:46 which i know is wrong, still not sure how long but probably around 7.6-7.7mi,

also used it from pool to house and it was accurate

big loop in about 33 min (maybe a bit faster or slower), then 2.5 on golf course at 7:10 pace, so 7:10-15 avg pace for 7 miles

big loop, then 19:00 on golf course, felt like 7:15-25 pace

big loop (around 7:15 pace) then 2.5 (probably a little more) on golf course, last mile in 6:32

big loop (32:17), then back on loop to golf course, ran on golf course for 5.86 miles (40:30)

so 11 miles in 1:19:50 (7:05 pace), last 5.86 was 6:55 pace

big loop and golf course, untimed recovery