Josh

big loop and golf course, last 2.55 avg 6:58, overall probably 7:10, maybe a little faster

52:51 at north boundary trail, legs felt lousy, just below my left knee was hurting

1mi w/u, 4x[5min tempo 3min easy], 1.25 c/d breathing felt horrible, 6:22, 6:22, 6:43, 6:23

ran at night on the roads at the battlefield, avg 7:05 pace, don't remember time

easy recovery run on trails at battlefield with Will, ran 7:50's

ran on trails on lookout mountain by Craven's house, pretty hilly, 1:26:18 avg pace 7:11, goal is 60 miles this week

at park untimed

at park untimed

1.5 w/u, 3 mile tempo in 18:45 (6:04, 6:19, 6:22), 3.5 c/d (streak xc's)

went out too fast, should have gone out 6:20-30, felt pretty good but need more threshold work, felt good on c/d

ran big loop at park then golf course then roads in pouring rain/wind/lightning,

legs felt good

big loop, 6x100m hills by cabins, 3.5 easy

66min run at frozen head (so probably more than 8.25), took it really easy, my butt was sore from those hill repeats yesterday

ran 7 laps at victor ashe + 1/2 lap around asphault trail, 75mins so i guess around 10.25

big loop (33:40), to cabins then swimming pool, 6x100m strides, 3min c/d

6 steady @ 6:55-7 pace at park, felt good

1 up, 5x1k w/ 1 min standing rest (3:50, :52, :45, :47 :47) (streak xc's), 2 down

felt really good, the repeats felt pretty easy, started to feel it a little bit on the last one but it wasn't too bad

recovery, very slow at park, bottom right foot arch felt a little sore towards end of run

big loop (32:54), 8x100m hills by cabins, 2 easy

ran from house to trails on lookout mtn and back, 7:30/mi avg

11mi in 1:18:42 (7:08 pace) on trails at battlefield, legs felt good, ran last mile in around 6:30

around 7:10 pace at park, 6x100m strides also

ran 6 easy at the park

ran at North Boundry trail in Oak Ridge

1.5 up
4 mile tempo @ 6:34
6x100m strides
2.5 down

tempo went slower than expected but i was running on some gnarly hills the whole way, all my other tempo runs have been on the track and i dont get to run on hilly terrain much so this kicked my ass. it was much harder than my previous tempo's, but my legs felt really good, i think today i would have run at least sub 6:25 pace if it was on a flatter surface. ok im done making excuses

right side of my right foot was hurting, it started to hurt last night and was bothering me some while walking at school today so i decided to be careful and take it easy

first day back running.  foot felt fine, but knees were killing me

knees felt a lot better than yesterday but still pretty bad, foot still hurts a little when walking but not running

ran at martin, knees felt a little better and foot still hurts a little but not while running

at battlefield, felt pretty good

40mins at battlefield (so i guess 5.5) felt good

knees hurt, foot still hurts while walking

big loop at park, 4x100m strides, few mins on golf course

1 mi w/u
3mi tempo (18:49)
4x200 w/ 200 jog 37, 38, 36, 36
1 mi down

the tempo and 200's felt a lot harder than they should have due to some gnarly winds.
i also think that the tempo was faster than 18:49 because my coach had me at 12:24 for 2mi and i swear i heard him say 93,95,95,93 for my 400 splits on the last mile

at martin

1 mi w/u
4 x alternating miles (6:32, 7:16, 6:28, 7:10)

felt really easy, i can tell im starting to get in good shape (well for me at least)

easy ran at vic ashe

started out good running 6:55-7 pace for a few miles then i just slowly started losing energy and felt like crap in the end.  it was supposed to be 9 miles

felt fine for 2 miles then stopped to tie my shoe, when i stood up and started running again i felt pain in the ligament that connects my lower hamstring and calf, kinda behind the knee

1 up
4 mi in 25 flat
.5 down

i was supposed to do 4x200 after the LT run then 2 mi cd, but after i finished my run the right side of my right knee was hurting like a bitch. it feels better now though.

at park, felt good, knee pain went away

1mi w/u

8x400 @ date 2mi pace w/ 200 jog rest, don't remember splits but avg was probably 80-81

2mi c/d

wore my Nike Milers and they trashed my calves by the 5th repeat

very slow and easy at park, calves are still really sore

ran from house to park, big loop, and back, didn't feel great

easy at park

1 up
6x800 at threshold pace 3:06-3:10 w/ 100m jog
2 down

felt like poop

ran very slow at park, legs tired

ran 72 mins at haw ridge, took it pretty easy 7:30-8 pace, felt pretty good

ran big loop at park.  1st mile easy then 3.75 hard tempo effort, about .5 cd

ran at big south fork on grand gap loop, took it fairly easy, felt great

ran from house to park, big loop, back to house, 1 more mile on the roads

ran big loop then home, those last few miles my legs felt horrible

1 up
4x100 strides
5,4,3,2,1,:30 fartlek (each segment with equal rest)
4x100 strides
2 down

easy at park

8 AM-4

4 PM-6

(no school)

easy

decided to take the day off (well almost), my left hamstring and quad are sore

easy

1 up

5:00 hard/ 5:00 easy fartlek for 1 hour

1 down

ran on roads, only averaged 7:20 pace, outside of right knee hurts

easy at park, knee still hurts a little

AM-2

PM-3 easy, 4x100 strides, 2 easy

pretty easy/short day

1 up
3x1200 @ 15 sec faster than tempo pace 4:28, 4:33, 4:27
1 down

ran at cherokee blvd in knoxville. 2 miles around 7:10-15 pace then 4 at 6:40-45

big loop, 4x100m strides, 1st meet tommorow G.P.S. All-comers

1.5 warmup

1600 race-5:10

4 cooldown

1.25 warmup
3200- 11:06 (5:31,5:35)
4 cooldown at sub 7 pace

i have no doubt i can run sub 10:55 right now, but i just need to pace myself better. that cooldown was probably the easiest 4 miles i've ever done at under 7 min pace. i was just cruising without any discomfort or tiredness from my race. i think in my next 3200 i'll try going out at 5:20 then just hang on as best i can for that 2nd mile.

easy

easy

easy on roads

open range loop, felt not so good, not so bad

3 & strides

meet tomorrow

1 up

3200- 11:20 (5:28, 5:50 i think)

1 down

800 up

1600 - 5:15

2 down

felt like crap, i think im going faster when im actually going slower, i need to do more race pace intervals

ran 2 on treadmill at the Rush then 4 at the battlefield ~30 min later

5.75 @ 6:42 then 1.25, was gonna do the full 7 but had to slow down due to upset stomach. ran at 9:00 in FL, very nice run, felt good

1 hr easy on florida trail

A.M.-8 easy on florida trail

P.M.-4 easy, 10x100m strides (100m jog rest), 1mi cd

legs tired and didn't have time for a long run (driving back from FL)

3 easy & 4x100m strides, meet tommorow

worst race day to date

1 w/u

3200-11:42

2 c/d

800-2:31

1 c/d

very windy and felt absolutely horrible on the warmup and races

easy/hilly on north ridge trail

1 up

2x[2x400] w/ 3 min rest 74,74,74,69

1 down

weird workout....felt good

1 up
4 @ 6:17 (25:10)
4x100 strides
1 down

ran this w/o  last time in 25 flat and it felt easier then, but i did have a race and a few 400's yesterday so maybe that's why it was more difficult

30 min easy, felt like crap

1 hour running so maybe more than 8, moderate 35min then fairly hard last 25, felt decent

1 up

5x600 w/ 200jog+1:30 rest (1:58,1:54,1:52,1:52,1:50)

2 down

1 up
8x200 (200 hard, 200 float)
1.5 down

42,42,37-39

easy and strides, meet tommorow

meet canceled

6 mi w/ middle 4 @ 6:50 pace at catoosa, didn't feel so good

1 up

2x2mile w/ 200m rest (12:59,12:34)

1 down

felt good/easy

1 hour easy on north boundary trail

10min w/u

7 @ ~6:32 (4.5 @ 6:37, 2.5 @ 6:22) Streak XCs

10 min c/d

had to stop for ~1min after 4.5 miles but felt good on last 2.5 until last half mile--it was tough

3 & strides, meet tomorrow

1 up

3200-11:30 (5:23/6:07)

.5

just keep getting worse....

left calf is still sore, been like this for 2 weeks, took it easy today and felt good

easy at park

1.5 up

800 race-2:18

2.5 down

felt easy/relaxed, need to get out faster on first lap though

easy

easy, meet tomorrow

15 min up

2 mile-11:22 (vol classic)

10min down

45 minutes in knox on greenways by UT

ran 4th mile in 5:50 for no reason

on roads, did not time

1 up

2[5x200] w/ 200m rest, 400 btw set, 39,36,36,36,36--36,34,34,35,34

3x100 strides

1 down

easy 

moderate

legs felt bad

legs still weak

legs still feeling bad

1 easy then 5 steady

6x100 strides 

1 up

1500m TT (solo)-4:47 68,78,80,60(300) went out wayyyy to fast

800m jog

200m - 27.8

2 down


biked 10 miles a few hours later

1 up

50 hard/50 float x3 laps

2 down 

A.M.- 4 easy

P.M.- 1 up, 2 laps stride curve jog straights, 800m cd 

1 up

4x800 split 2:21 very windy and very sore

.5 easy

800 open 2:24 ....

.5 cd 

easy, very sore, especially calves

easy

off, sore

1 up

800 of stride straights, jog curves

1 down

felt good, sub secs tomorrow

1 up

3200 sub sectionals-10:58 3rd felt easy

1.5 down

easy

easy

First day of summer training. Ran with TJ and Gary around the big loop

at state park. Then ran with TJ to end of cabins and back on the road.

Took it easy around 7:30 pace. Felt good.

Ran for 45 minutes. Ran from house to HES (1mi) in 6:59 which was way to fast (wanted to run 7:20-30 pace) then proceeded to run 5:00 then 5:09 for the 1st and 2nd laps around school (if that is indeed .75mi then i was going way way too fast. Ran from HES on to Deep Draw (this is when i started hurting) until the steep downhill section, then from there back home.

I started out way to fast for what was supposed to be an easy run. Also, my legs, especially my quads, were feeling pretty sore from the bike ride earlier today.

Ran big loop at park in 31:47, then ran 14 mins out and back on golf course (pretty hilly ~2 miles)

Started out as an easy run but turned into a more steady effort because i took my watch, i reached the bridge in 6:49. It felt pretty easy while i was on the trail but once i got on the golf course i could feel fatigue in my legs.

Ran the outer loop at Haw Ridge in Oak Ridge, then ran on road up to Old Edgemore road parking area. Legs felt a little tired from yesterday, but felt better towards the end. I tried to pick up the pace the last 15 minutes but I started running too hard too quickly and only managed 10mins then did 5mins easy.

Worked out at the Rush afterwards

62 mins total running 

Just ran the big loop at the park. Legs were pretty sore from workout

at the gym, especially hamstrings. they loosened up as the run

progressed though. felt good other than the soreness.

off

Ran to homestead (1mi) in 7:10 then 2 loops around the school

(5:25,5:20) then ran on Deep Draw until the top of the steep downhill

(1.69mi in 11:50 or 7:00 pace) then turned around and ran home. Picked

up the pace on the way back and ran 13:48 (6:34 pace for 2.1mi). My

breathing was fine but my quads and hamstrings still felt pretty tight

from the weight workout a few days ago.

AM-34 mins ran 17 out and back very slow (~8:30 pace) from granny jane's house

PM-52:25 ran from granny jane's house to 209 then to main highway (28:15 ~7:30 pace) then back (24:10 6:48 pace). on the way out i almost took a wrong turn which added .22.

4x20 sec strides after