Monday, June 19, 2006

i need this...

Running well right now. if you want specifics go to, or you can just imagine that i'm running 200 mile weeks, all in 6 minute pace.

planning a road trip.
planning the xc season.
a huge kink just came about.
see we have to fly to montana to run for conference.
means i need to be a little more "frugile" (?)


i'll have some info on the road trip later in the day.

Friday, June 16, 2006

recruiting, chiropractors, and morning runs

rob connor at the university of portland once challenged me to recruit, mail letters, and recruit! that's what i'm back to. the recruiting season has just opened and the early bird gets the worm. sent out some stuff for men this morning, dedicating the afternoon to the women.

saw dr. hodge this morning. need to strengthen the small things, especially since i'm building miles.

ran 7 this morning...went well. think the foot thing is behind us.

Thursday, June 15, 2006

the foot doctor

went to see dr. allen sherman, father of logan sherman. my foot has been bothering me and immediately, any time something hurts on me, i think stress fracture. but everything (at the moment) seems to be okay. seems that i have an extremely long second toe on my left foot and that happens to take the brunt of each foot fall.

so it was only a matter of time before it became bruised/irritated anyway. dr. sherman was sure it wasn't a fracture and guaranteed me it wasn't a neuroma. by the way, he's a foot specialist, so he would know.

he did suggest flourical (spelling?) for my past history of stress fractures. so we'll see about that.


ran 7 miles last night and 7 miles this morning and this morning the foot felt well.

Wednesday, June 14, 2006

training philosophy

*training philosophy

I feel that miles make the man, per say. Improvement comes from building volume, along with other spects, but I think that the main key in distance training is mileage. Lydiard and Daniel's have stressed the fact that the aerobic capacity of a human is one thing that can continue to improve. Miles improve aerobic capabilities.

In high school I ran around 12 miles per week!!! 2 miles a day if that. Once I started training under different coaches, (Gabriel Rodriguez) I began to up my weekly mileage. I went from 12 miles per week to having a week top out at 101 miles. Was it fun? Yes.

But I got hurt, which leads me to the second key, which is probably just as important as mileage: health. You can't run hard every day and you can't train dumb. You have to be smart to stay healthy. Most people feel that mileage isn't what hurts you, it's the intensity. I agree.

After mileage and health I think of specificity as being super important. You don't exactly kill 200 meter repeats if you are looking to run a marathon or an ultra marathon, just as you don't need a 30 mile long run to train for the mile. For Cross Country you will race any where from 4k to 12k and thus can take a program that is built around 5k/10k training and do well on that.

You can dive even deeper into specificity and look at the individual athlete. The athlete might be running cross country (4k to 12k) but be an amazing half miler. Thus you would think the strength would be strength and speed and try to devise a plan that would fit that athlete to be the most successful.Personally, I do not want to get that specifically involved. I believe that if I find a decent cross country training program that works (just for example) and my top athlete is improving, then my worst athlete will improve as well. But this is another subject for another time.

My fourth and final principle is recovery. If you take recovery serious then you should stay healthy, and be able to complete the training phases and race well.

4 principles of training:
1 mileage
2 health
3 specificity
4 recovery

Tuesday, June 13, 2006


Have you ever been so frustrated that you just wanted to walk down a dead end road and keep going right through the dead end? Yeah, try today, or this week (yes, it's only Tuesday)...things happen in life that I can not and will not try to explain, but they've really irritated me this week.

Let's just start off with my foot, which is hurt bad enough to force me to some days off. Now the debate starts up, "Why are you always hurt Jake?" Is it the shoes? Is it the intensity? Is it your running style?

Let me answer those questions: It can't be the shoes. I get new shoes like people change underwear and I break them in before running in them. It might be the intensity. I run harder than some people. But I don't run a lot, at least not now any ways. And my running style has been the same since I was born. I can't change it.

Things just aren't falling into place. So what do I do? I rearrange. I take action. I make amends?


Thought of the day: take as many naps as you can.

Monday, June 12, 2006

i want to talk to you...

Ran an easy 7 miles this morning in my new zoom milers. we'll see. the jury is still out on them. currently icing my foot. there's this spot on the bottom that seems like a bruise, but is probably something worse. i'll continue monitoring it.

got a 4 miler scheduled for tonight. first double of the summer. should be interesting.

read some good articles on khalid khannouchi and deena kastor this morning. khannouchi (or kk) has been out nearly 3.5 years and is finally back running fast. he's well over a minute faster than any other american, including meb. deena is certainly the athlete who is most on fire. she's won chicago, now london, and broke the 2:20 barrier.

spending the rest of the day in office trying to contact some people and studying up for a math test.

yeah, that's life at the moment.

Sunday, June 11, 2006

play crack the sky

Looking for 59 miles this week. Felt good on a 10 miler this morning with dan. actually went a little further than 10, maybe 10.5, but felt good regardless. the morning was awesome. a light breeze, plenty of shade, etc. a pretty enjoyable event to start out the day with.

the week looks like this:
sunday - 10 miles
monday - 7 miles/4 miles
tuesday - 6 miles/4 miles
wednesday - 7 miles
thursday - 6 miles
friday - 7 miles
saturday - 8 miles

got new shoes today. much needed new shoes. they didn't have any of my regular mizuno wave rider 9's so i opted for the nike zoom miler after much debate with the nike zoom vomero. after the fact, it was the light weight miler that i felt more comfortable in, compared to the bulky cushioning of the vomero.

i'm pretty scared of running in nike, but we'll see how it goes.

i'm starting to ignore you...i'm tired of overthinking...i know you don't belong...i am asking one pushes me around...every body feels this way sometimes...every body feels this way...

Saturday, June 10, 2006


I finished up this week with 51 miles. dan finished his week with 100 miles. we ran around norbuck and whiterock lake this morning: dan doing 12, i doing 8. tomorrow is our long day. i think he'll do 15, i'll do 10.

this week I have 59 miles scheduled. I'm doing my same week, just adding two 4 mile runs on monday and tuesday afternoon.

the 8 this morning felt great until about 45 minutes, and then the heat set in. we were supposed to be running by 7:20ish and didn't get out there until after 8 o'clock.


the ncaa championships conclude this weekend. i've looked to see who has won but haven't paid much attention other than that. just not that interested. i've got to build up my program and get to my own championships. at least that is the goal.

star recruit coming in later this afternoon. hanging around the office until then. hopefully she buys into the program/offer i make her. she could really put us over the top.


step one: i say we need to talk.

Friday, June 09, 2006

this life...

At the moment I've been pretyt much without stress for a few weeks. I've got some big things coming about but nothing that I'm having panic attacks or losing sleep over. I've got a new routine in my life that seems pretty fun at the moment, but we'll see where that leads.

I've also been managing my miles well, which is something I've only done once in my life, a few summers ago. I'm waking every other day at 4:50 a.m. to run with dan and then the other days waking around 6:30 - 7ish to run by myself. It's working well. I do need to slow down a bit though.

I ran 7 miles this morning in 6:10 mile pace. Too fast right now for me, but I'm not pushing to do that. So I suppose it isn't that bad. I'm just ready to be fit and ready to race with Dan. He and I haven't been able to race together (with us both being on) since September of two years ago.

I was reading Gabe's entry about his new shoes and noticed he mentioned Deena Kastor. That's funny, because yesterday I tore out an article runner'sworld did on her for my ladies for next season. I think she's pretty much the ultimate champion. I really appreciate what she and paula radcliffe do for the sport and for women's running.


been reading this new's a little over my head, but it's good.

Thursday, June 08, 2006

what sarah said...

so running this morning with dan i had this amazing idea for a post. and now, 4 hours or longer later, i cannot for the life of me remember what it was to be about. eventually i want to push this to be more oriented towards my training, but i'm just running base mileage right now.

i did 6 this morning. dan and i went out 3 in 22 minutes or so, and i came home in under 39:30 (39:25 to be exact). It gives me 36 miles for the week. I have 7 scheduled for tomorrow morning and then 8 on saturday which would give me 51 for the week.


rupp didn't make it out of the prelims of the 5k. it's a sad day in the world of track.

Wednesday, June 07, 2006

summer skin

Photo of the day:

Thought of the day: Arkansas will win NCAA's on the men's side. I don't care what everyone thinks of UTEP or FSU's chances. John McDonnell will have his men ready.

Ran 7 miles in 6:20 pace this morning. Makes 30. I need to start focusing on my exercises. The way I see it, if I'm only running for 40-something minutes, I can commit at least that last 15 minutes to exercises and make it an hour long session right?

Watched another track meet last night. Terry's girls continue to impress me. They turn out fast times every week.

Tuesday, June 06, 2006

turpentine chasers

Was looking through my 2006 running log. What was I thinking? I mean, I was a beast, and in no way is this bragging. I killed my body. Really. Let me explain, see I probably take in on average, 1500-2000 calories daily. From January until about March I was running around 70 miles per week. Some weeks much more, some weeks less. You do the math as far as the calories go.

Anyways, I saw days where I was doing 4x5k loops in tempo pace (the loop is actually a tad longer than a 5k); I was doing 3x5k cutdowns, etc. and these were my easy days. You have to remember that on Sunday I was doing 12 -14 miles with a 12 to 20 minute tempo mixed in. Tuesdays I was usually either doing a tempo or a track workout (any where from 6 miles tempo to 15k tempo, to 20 x 300's or 28 x 200's, etc.). Thursday I was doing a fartlek session that lasted about 10 miles.

Regardless I ran myself into a hole that I could not get out of. The only amazing thing was that I was able to complete (until injury) all of my workouts at a desired pace!!!


I've got to learn to control myself and to take care of myself.


I ran 6 easy miles this morning. Making total for the week: 23 miles. On my way to 50!!!

Monday, June 05, 2006


woke this morning extremely early to run with dan. he went 11, i went 7. we ran slow out and i cam back a bit faster on the way in. i need to learn to control the urge to do that. nothing would have been wrong with maintaining the pace we had set, but again, i, without notice, picked it up too much on the way home.


realized this morning as i waited for dan to finish his run that i have a summer full of sitting in an office with almost nothing to do. thing is, i have the season plan figured out, the budget just about complete, and our schedule done.

granted there are a few things that need to be done, but nothing at all major. nothing.


Sunday, June 04, 2006

3 full hours of track and field

Yesterday (June 3, 2006) was the first day in my life that I can recall a full 3 hours of nonstop track and field action on television. The Outdoor Life Network televised the Bislett Games from Oslo, Norway and ESPN2 the Reebok Grand Prix from New York.

OLN's coverage was horrible, not that it was their fault, it seemed like a direct production of the IAAF. ESPN2 on the other hand showed most of the men's 5000 meters and did a terrific job broadcasting, which is a first I believe for Larry Rawson. This guy is usually horrible, but on this afternoon, while his sidekick kept trying to refer to other events or happenings, Larry kept bringing the subject back to the men's 5000 meters.

Congrats to Marion Jones. I remember whenever her smile and speed were all that mattered in track and field and now with all of the allegations of drug use and scandal you barely get to see her perform, but yesterday she definitely performed by beating World Champion Lauryn Williams and World #1 Veronica Campbell.

Enough with sprinting though.

I watched the fastest 5000 meters ever recorded on American Soil. Chebii won with an amazing kick, but I'd like to congratulate Alistair Cragg on his pr of 13:08 which is an improvement by 4 seconds.


Ran 10 miles this morning with Duncan Cragg (Alistair's brother), Greg Courtwright, Joe Miller, and Sarah Broyles around Norbuck Park and Whiterock Lake.


To break 14 minutes by May 2007 in the 5000 meters.
Run 8:14 or better for 3000 meters.

Friday, June 02, 2006

i never knew...

Revised Game Plan -- 6 weeks build, then moving into slight quality phase.

Week 1 (completing tomorrow) -- 42 - 45 miles
Week 2 (June 4 - June 10) -- 50 miles
Week 3 (June 11 - June 17) -- 58 miles
Week 4 (June 18 - June 24) -- 66 miles
Week 5 (June 25 - July 1) -- 72 miles
Week 6 (July 2 - July 8) -- 80 miles

~Week 1 has been the best week of training I've had out of the 4-5 week build up I've gone through. Progressing from 10 minute jogs to 6 mile runs was tough during the middle weeks, but now I'm running strong and well and seem to be rounding back into shape. This morning I went out in 6:45's and came home in 5:32's (16:37 for 3 miles).


If I make it to the 7th week healthy I'm going to go into a stage where I'll start adding in a tempo run (15 minutes or so) in my long run to change it from just a "sunday" run. I will also engage myself in 4 weeks worth of hill sessions.

~Hill sessions - 3 miles warm up + 20 - 30 minutes of continuous hill running (full recovery on downhills) + 3 miles c/down.


Key races for Fall:
September 2nd, Baylor Bear Relays
September 30th, Oklahoma State Jamboree
October 14th, Chile Pepper Invitational
November 5th, The Half @ whiterock lake