Tuesday, February 28, 2006

workout numero uno

28 x 200's w/ jog across the infield for recovery.

We meet at 6:15 for morning practice at Jackson Middle School track, which is a four minute jog from my house. Thus I jogged to meet Matt Hansen and Christina Garcia (CT) for the morning's workout. They had 14 and 12 X 200's respectively.

After about 12 minutes more of warming up, we stretched, changed into our spikes and got ready for the task at hand. We were all going on "effort" this morning, but I still wanted to be in the 30-33 seconds range for each one.

Now I had no clue what to expect with this, being it was the first time i've done more than 12 or so "hard" 200's. I ran my first one on Matt's 2nd. We ran 38 seconds...I immediately left Matt and began my own workout...:)

My splits were as follows:
38, 32, 33, 33, 33, 33, 33, 33, 32, 32, 32, 32, 33, 33, 32, 32, 32, 33

After 18 I changed out of my spikes and into my trainers and stopped timing the runs and just began running as "hard" as I could. At number 25 I really began to start hurting (in a good way) and just focused on running the last 3 to 4 really well.

I really pounded the last two and had, pretty much a good workout. I was a little disappointed I couldn't go much faster...Dan and I did 12 200's in cross and I was under 30 on all of them...but the recovery was shorter this morning and I knew I had a ton of them to do...:(

Pretty much the most enjoyable morning I've had in some time.


If you guys read Gabe's blog (i won't give out the address) you should check out his experience from yesterday!

Monday, February 27, 2006


Uniforms have been ordered, spikes bought, training back (to normal?)...now I just have to race. I'll be debuting at the Dr. Pepper Invitational, hosted by Baylor University. The 3000 meters. I plan on subbing 8:30. I don't honestly know how realistic that is. My training has suffered greatly of late, but with a good long run yesterday and a decent run (pick up) this morning, I'm looking to put my nose in the fight.

Saturday, February 25, 2006

a running dream

Yesterday we went out to Luke's Locker and bought shoes/spikes. Actually I was the only one who got spikes as my track season has yet to start. I got the asics japan thunder.

So after getting home from Luke's, the plan was to run, clean, do homework, eat, etc. But the rain was pouring...and so I opted for a nap (something I never get anymore). When I woke, the rain was still pouring. Needless to say, I didn't get to run as the rain never relented, even waking me at 4 a.m. with loud sheets pelting my home.

But during my nap, I had my first running dream in quite sometime.


I was running the 5000 meters at the University of Kansas against a load of competitors, namely Adam Goucher, Ryan Hall, and a whole lot of others more qualified to run a fast 5k than myself. But I was moving!

I was wearing a navy blue dbu t shirt and red nike racing shorts with my new red asics spikes. I was running comfortably and easy and after 2k into the race the only ones left around me were Rob Morrow (Baylor) and some guy from Kansas that I didn't know.

I pressed on the gas and tried dropping both Rob and this other loser, but only the loser fell off and Morrow was still on my heels, but I was setting the pace, controlling the race.

At 4k Morrow made a move and went right by me on the home stretch. I relaxed and let him put about two strides on me. We stayed like that until 800 meters to go.

At that point I came up on his shoulder and he looked over and laughed a little as if he was toying with me. I dropped it. I completely left him and sprinted home the last 800 meters, even lapping a hurting Goucher.

My time: 13:25 for indoor!

Wednesday, February 22, 2006


Whenever I start to think about my own training, not my teams, I usually get excited. I enjoy thinking about training, almost as much as I like to train. I believe it's the work that puts us on the top, but the training plan behind the work can lead you in the right/wrong direction.

Right now I'm more tired than I believe I have ever been in my life. I'm concerned that it has nothing to do with my training though. After my half marathon in January I took close to 2 weeks of off days and easy running before getting back into "training". Then I had a good week of running, but was followed with an infection in my foot which caused me to lose a week, and then I've pretty much been inconsistent the past week to two weeks.

It's really frustrating. Right now I'm trying to decide whether I need to really pull back for a week or two with just 30 minutes or so of running everyday, or to continue on with my training like I left off. I don't want to take the easy way out, but I do want to take the smart way out.

I intend on racing 2-3 track meets this spring before maybe some summer racing. In order to do that and to do it well I need to be training. I need to feel good about my training.

I do have some good news:
We have a club name for our new "unattached" team and we have uniforms.

Top 5 events I would like to see in the spring for the world of running:
1. I would like to see Ryan Hall win the XC World Championships.
2. I would like to see Alan Webb break the American World Record for the 1500m or mile.
3. I would like to see Craig Mottram dominate Nick Willis.
4. I would like to see Katie Noss break 4:35 for 1500 meters.
5. I would like to see myself training full time and consistently again.

Monday, February 20, 2006

frustration abounds.

We went to the NCCAA National Meet this weekend and aside from about 3 performances we did not run well at all. Katie Noss ran phenomenal. Amy Bracewell set a PR. Cory did too.

Noss - 1 mile - 5:04.46
Bracewell - 800 m leg (dmr) - 2:25
Welch - mile leg (dmr) - 4:26

I ran in some really cold weather. It never got above zero degrees. That's harsh. I ran only one day though. I'm getting frustrated with my training. It's fixing to be game time and I need to get in some decent running.

I hope Katie makes it to nationals just to spite some people. How frustrating is that?

Dan designed us some uniforms to run unattached in. My boy ryan hall dominated.

Till next time....

Wednesday, February 15, 2006

i am fine...

So everyone is telling me to not rebuild a base and I completely understand why; they say that I've got a base. But I do not feel I do. My training for the Half Marathon wasn't good at all. In fact I only got 4-6 weeks of decent training in all semester!!!

But nonetheless I'm going to keep on, just as everyone is telling me. I'm not sure how many miles I should be doing each week because of the inconsistencies of my training as of late. But I'll keep getting in my weekly tempo and long run and hope that I salvage some sort of season.

I'm not confident with this at all.

Tuesday, February 14, 2006

the future's always waiting

I realized that if I didn't have this dream of getting faster and getting to the Olympics that I do not know what I would do with myself. So many times I've dreamt about being faster, talked about how to get there, etc. But what if it doesn't happen?
I think it's best to not find out.
We're going to Indiana this weekend for the National Christian College Championships. Fun!
ran a horrible workout yesterday.
supposed to be a long run,
turned into a 10k tempo,
and then a jog:(

Sunday, February 12, 2006

i worry...

so as of late, i've noticed that i'm beyond stressed. it's a lot of things. mainly just life i suppose. it'll get better though. i trust that.

i have got to get back to training. entirely to many people are running faster than me at the moment; i.e. charlie gruber, alistair cragg, dathan ritzenhein...

i took off sunday because i was using the weekend to recoup from my high blood pressure.
here is my week planned:
30 min. A.M. w/ matt and eric
4 x 5k loops P.M. by myself
45 min. A.M.
40 min. P.M.
30 min. A.M.
45 min. of hills
3 x 5k loops A.M.
50 min. A.M.
35 min. P.M.
30 min. A.M.

On another note, great action this weekend in track and field. Want to congratulate Cory and Katie on excellent runs. Cory ran sub 9 again and lowered his pr and Katie ran an indoor mile best!!!

Thursday, February 09, 2006

5 years from now?

i just hope i'm still running.

Tuesday, February 07, 2006

might be my only right...

all i can say is that i am working on something big...no hints at all

Monday, February 06, 2006

no lie,

i've been having these dreams of running with kenenisa bekele and haile gebrasalassie recently. it has been extremely weird, but i've been in africa (ethiopia to be exact) running through this brilliant landscape and finishing runs to springs and rivers and such, not apartment complexes and automobiles.

in the dreams i feel fast, and i should being i'm running with two of the world's greatest. it's just really weird how real it seems. in one of the dreams i kept pronouncing bekele's name wrong and haile g corrected me and bekele just laughed. it was neat.

anyways, i'm not running right now because of this foot infection. but when i do get back to running i think these dreams are leading me toward appreciating it much more.

i'm not going to, but today i thought about doing marathon training over the summer (not for a marathon, but for a great base). i just don't know. i think this intense base, like i did with duncan and terry is the way to go, but i'm not sure how many miles i can get under my belt like that?

a lot has to happen in the next 6 months or so. i need to work towards getting a sponsorship. that's the next step.

Sunday, February 05, 2006

these weekends...

...aren't long enough...

we went to joplin, missouri for an indoor meet that was supposed to have the university of arkansas. needless to say it did not. but we had some pretty amazing performances. 4 out of the 5 distance guys set personal bests; including cory dipping under 9 minutes for the first time in his running career with an 8:57 clocking in the 3k. amie lowered her personal best in 5k with the performance of the night when she ran 17:33, pushing her to a current 5th ranking in the country for division 2 women.

dan also made a return to the track with an 800 meters. he looked solid and strong for the first 400 meters.

we had several sprinters set bests as well.

i got a foot infection and am forced to miss some days running.

Thursday, February 02, 2006

to hull and back...

...it's been a long january.

i had to make an emergency trip home. my dad had surgery. long story. i still got in three amazing runs though. probably the best of the young year was tuesday night after being crammed in a car all day long driving from dallas. i ran the eight miles that i do every time i go home and ran it in 47.xx; it was so relaxing and the weather was so awesome.

today i ended up getting in 14 miles; i ran the same 8 this morning, and then ran 10k when i got home. my calves are sore.

tomorrow we leave for missouri for a track meet...more traveling...lets see how much longer my body can hold up.