Running as fast as I can since '93
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  • 2009 Cross Country

    Posted on December 4th, 2009

    The 2009 NCAA cross country season finished a week and a half ago now. Going home for the Thanksgiving holiday allowed some time for me to think about the season, go over what went well and what needs some improving, and to start thinking about the next season.

    I officially started the 2009 cross country season on July 6th, a week after my triathlon. I jumped into a 70 mile week and followed with 80 and 90 mile weeks. It may seem a bit aggressive, but I wanted to get in as many 100 mile weeks as I could. The following week was 77 miles in 6 days (My only day off during the season. Just happened to be the only day all season that I couldn’t make any time to go for a run.) and then I started my first 100 mile week of seven.

    This season was a huge success for me. I accomplished both of the goals I set in the Summer: make the top-7 and place in the top 100 at NCAAs. As some of my teammates had some struggles this season, I was actually the only person on the team to score at all seven meets (George Kyte, Aztec, Cowboy Jamboree, Pre-Nationals, Conference, Regionals and NCAAs). When all was said and done, I logged 1,806 miles this season. I have never been as diligent about logging mileage as I was this season, so I do not have a reference to compare with, but I believe that this season far surpassed the mileage I have run in the past. Since high school, I have had a steady increase in mileage and I attribute a lot of the improvements I am making now to that.

    In Jack Daniel’s Running Formula, he says something along the lines that the benefits of high mileage are long lasting. My old teammate Marten Bostrom, who was known to run upwards of 120 mile weeks while running collegiality, talked about the benefits he gained from running such high mileage. Now, about seven months after joining the century club, I am convinced.

    With this in mind, I had a meeting with Coach Heins yesterday talking about goals for the upcoming indoor and outdoor track seasons. I told him that my ultimate goal in collegiate running was to leave NAU as an All-American — no easy task, but that is why it would mean so much. My best opportunity to reach this goal will be next year’s cross country season and everything I do until November 2010 will hopefully be preparing me. We agreed that a year of high mileage is the obvious route to take. Over the next 12 months, I will try to build my aerobic system more and more with a plethora of 100+ mile weeks.

    This is not to say that I am not looking forward to competing on the track this Winter and Spring. For indoors, I will focus on running a good conference meet and contributing to another Big Sky Conference title. If training is going well, and depending on how some of my teammates are running, I may get the opportunity to run a 5,000 at the University of Washington in Seattle. For outdoors, the main goal is to qualify for the first round of the NCAA Championships (aka “Super Regionals”). In the steeplechase, a sub-9 minute performance should get me in. If I am running well enough in the 5,000, a time in the low 14 minute range may be good enough.

    Then there is the 10,000. As of now, I do not have plans to make my 25 lap debut this Spring. If the high mileage is feeling good, and Coach thinks I am ready for a good effort, then I will suck it up and give it my best. 25 laps just seems so brutal.

    As for now, I am running easy a few days a week and doing some swimming. Since I want to give triathlons a serious try post college, I will try to get into the pool regularly all season. If I can swim once a week up until Summer, I should be way ahead of where I was when I started swimming a lot last May. Next week I will start running more, probably around 70 miles, and should be running 100 miles again shortly after the new year.

    Looking forward to may miles of trials, trials of miles ahead…

  • 19 Days!

    Posted on June 9th, 2009

    I am down to less than 20 days until the Breath of Life Ventura Triathlon. I am getting a little anxious, especially when I think about that 1500m ocean swim. I hope sharks sleep in on Sunday mornings.

    Training has been going pretty well as I have been hitting it pretty hard. My swimming is really starting to come around. My goal of 26:00 is looking more and more attainable with each session in the pool… and I am still not doing flip turns! (I really need to get on that)

    Biking is not progressing quite like the swimming, but I think that is simply because I don’t spend enough time on the bike. I have been looking at what some other triathletes do in terms of training, and they tend to spend the most time on the bike. As of right now, I’m looking at about 47% running, 26% swimming, and 27% biking. I have done a couple 40 mile rides (which is long for me) and plan on doing at least one 50 miler before the race.

    I have mostly been doing easy runs with only a few workouts on a whim. Last week Charlie Serrano was preparing for a track 10k with 10 400s with 2 minutes rest. I thought, “What the hell,” and jumped in with him. I averaged about 63 seconds which was a little faster than I expected. Great news as it seems I haven’t lost much run fitness since my season ended. That means I need to make sure I take a little break after this triathlon before I jump into the summer mileage.

    Shout out to former teammate Marten Bostrom for winning the Fontana Days Half Marathon in a PR of 1:03:41. Marten is headed home to Finland after spending four years studying and running at NAU. One of my current teammates, Ben Ashkettle, finished just behind Marten.