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| Adrian Glover - Fr. - Brigham Young University (Formerly Kokomo H.S.)
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| 10/4/2011 WEEK # 11 MONDAY: AM- 3mi easy PM- 2mi WU, 5k on grass @ 16:20 w/ (400m on/4 off/4 on/4 off/8 on/4 off/12 on/4 off/4 on) (“on” sections @ around 75, “off” sections around 85), 10 min rest, 3200m @ 10:07 w/ (4off/4on/4off/8on/4off/8on) (last 400m 64, “on” @ around 70, “off” at around 80), 3mi CD + weights TUESDAY: AM- 3mi easy PM- 8.5 easy + strides WEDNESDAY: PM- 2mi WU, 800m @ 2:04, 400 jog, 400 @ 64/58, 3.5 CD (4:08 pace has never felt more comfortable than this workout, I felt like I was jogging the 800, was told to cool the pace a little the next 400, then was supposed to run 62 last 4 but accidentally went 58) + weights THURSDAY: AM- 4.5 easy + strides FRIDAY: PM- 3 mi WU, 4mi @ 20:39 (5:16/5:14/5:15/4:53) at BYU Autumn Classic, 3mi CD (went out extremely conservatively so I would feel good, should’ve picked it up the middle miles because I had way too much energy at the end, which could’ve partly been because I realized with a mile to go that I had a 3:46 1500m guy right on my tail and there was exactly a mile left, so I’d better get going) SATURDAY: 15 easy TOTAL MILEAGE: 62 miles WEEK # 12 MONDAY: PM- 10 easy up Rock Canyon (my new favorite place, went there 3 times this week) TUESDAY: PM- WU, 25:33min tempo @ 5:22pace (by myself because I missed the team vans going to the hill we were going to tempo up) WEDNESDAY: 10 easy + strides THURSDAY: PM- 8x1k w/ 1:00 rest (3:14/3:11/3:10/3:12/3:11/3:09/3:05/2:52) 3:08avg (4:54ppm) (felt comfortable, good solid run) FRIDAY: 10 easy SATURDAY: AM- 90min bike easy because I had a soft tissue injury to my foot (but didn't know that yet so played it safe in case it was a stress fracture)
TOTAL MILEAGE: 66.5 WEEK # 13 MONDAY: PM- bike (10min WU, 8x3min hard/2min easy, 15min CD) + weights TUESDAY: AM- bike (35min moderate) PM- 4.5 easy + strides WEDNESDAY: PM- 3mi WU, 5x800 on grass w/2:00rec @ (2:25/2:23/2:24/2:20/2:11), 4.5 CD + weights (pretty easy workout until Jason Witt said on the last one “I don’t know about you guys, but I’m rolling this one”… so we rolled too. First workout since foot was OK’d, felt less smooth than normal from not really running for 4 days) THURSDAY: AM- 15 mile bike PM- 9.5 + strides FRIDAY: AM- 3 miles easy PM- 3 mi WU, 20min w/ :30 on/off, 3mi CD (ran this on grass with the 800m guys, pretty easy workout but good for turnover, on the last “on” section Justin Hedin (who is a workout MONSTER, the other day he ran a 52 second 400 after 14 stadium stair reps just because Shaq said he couldn’t) and I got after it (I feel like my speed has gotten a ton better, Justin is a 1:48 guy and I was even with him the whole way) SATURDAY: 14 easy TOTAL MILEAGE: 71
I took two weeks down to enjoy myself a little bit and now I’m ramping up the mileage again to get ready for track. I get to work out with the 800m guys once every two weeks to work on my speed.
9/13/2011 WEEK # 10 This week I really started to feel pretty tired and my lack of sleep was catching up to me, but towards the end of the week I started to get more sleep and I felt a ton better during my workouts. On Saturday we helped out with the BYU High School Autumn Classic which was pretty sweet, the girl that won went 17:56 at altitude which is a sick time even at sea level. Our freshman class has been rocking the workouts, I’m pumped to see how good we are our senior year!! I didn’t log my mileage this week so I’ll try my best to remember what I did. Towards the end of the week I cut out my morning runs because I had been sick for two weeks and I needed to recover. THE KEY TO RUNNING WELL DURING CROSS COUNTRY IS TO RUN AS MUCH MILEAGE AS POSSIBLE AT A COMFORTABLE PACE WHILE RUNNING FAST BUT CONTROLLED WORKOUTS AND GETTING ENOUGH RECOVERY. MONDAY: AM – 5 base effort PM – 9.5 base effort + strides TUESDAY: AM – 5 easy PM – WU, 3xmile 1xhalf mile on hilly loop w/ 4:00 rest @ 5:00/4:57/5:00/2:37 (first half is extremely uphill), CD WEDNESDAY: PM - 9.5 easy + strides THURSDAY: PM – WU, 4.89 mile tempo @ 25:53, CD FRIDAY: PM – 9.5 easy + strides + 3 hours of dancing SATURDAY: AM – 90 chill minutes with Jeff Bastian, about 13.5 miles PM – more dancing TOTAL MILEAGE: NOTES: On Tuesday’s workout I was really crashing and burning, I was supposed to do 5 repeats but I only did 3 and a half because I just really could not hold pace, it was really discouraging. But then I cut out the morning runs, got on Mucinex, and got a little more sleep, and I started to feel a lot better. Also I was running with group 1 and I think when I run with them I put too much pressure on myself to run crazy workouts, so for the next workout I ran with group 2, so instead of being in the back half of group 1, I ran top guy or close to in group 2 depending on the type of workout and felt a lot less pressure mentally to hammer and I worked out much better. Something cool about college is that you can really tell the difference between the miler type middle distance runners and the long distance guys, it’s pretty cool. Happily, I’m definitely a miler type. Everyone’s been saying I’m going to run steeplechase and I’m excited to try it out, it looks like a ton of fun. On Saturday Jeff and I ran the most chilled out, cruise controlled run I’ve been on in like a month, and definitely the most scenic. We ran in the afternoon but there was cloud cover, and we ran up into Provo Canyon and to this waterfall, and then past that to Mount Timpanogas, and then on the way back a storm came in which was sweet because they rarely happen out here, and when it does rain it’s usually only for 5 minutes. It climbs around 500 feet on the way up but it doesn’t get too perceptible until you get to Mt. Timpanogas, but then on the way down you can really notice the decline and just roll the miles without hardly any effort, it’s a great run. All in all great way to end the week.
9/06/2011 WEEK # 9 College has been SOO busy I haven’t had time to keep up to date on the blog, but now I’ve got some time to sit down and get two weeks of training on paper. A little bit about college life at BYU: a lot of people think it’s really boring because of the religious affiliations, but that is totally not true at all. All of the classes are way interesting because of the religious aspects that are tied in to things like biology and history, it’s really neat. And the social life is bomb!!! It’s easily possible to go on a date every single night. Anyways, back to the good stuff: MONDAY: AM – 4 base effort PM - 9.5 base effort + strides TUESDAY: AM – 5 base effort PM – WU, 3x1600m + 800m w/ 4min rest @ 4:44/4:39/4:40/2:18, CD + weights WEDNESDAY: AM – 5 base effort PM – 8.5 base effort + strides THURSDAY: PM – WU, 4x1k, 2x500m w/ 1:00 rest, CD 3:08 avg ppk + weights FRIDAY: PM – 4.5 easy + strides SATURDAY: AM – WU, 7k @ 22:09 (5:05ppm) at the Utah State Invitational at altitude, CD PM – hiked up Y mountain TOTAL MILEAGE: 69.5 NOTES: This week I think I pushed it a little too hard for the amount of sleep I’ve been getting, I hadn’t gotten 8 hours of sleep in something like 3 weeks. The first half of the week felt good but the rest of it felt terrible. The race on Saturday wasn’t comfortable at all, I didn’t race how I had been working out at all, so I need to fix that. The workout on Tuesday was pretty cool though because that was faster than my high school 2 mile PR pace for what was essentially a 5k workout.
8/31/2011 WEEK # 8 So the number one most important thing I have to get across in this blog is that college training is no joke!! It’s such a huge step up from high school, and everything is extremely competitive, but it is AWESOME! I love every second of it. This week we had team camp, which was up in Eden, Utah at 5,000 feet elevation. The first thing we did Monday morning was meet and we had to all get our physicals, which meant filling out a TON of paperwork and also the basic physical stuff, plus a blood test, range of motion test, and some time taken to meet my new teammates (who are all GREAT by the way). After that we had to sit through an hour long meeting on NCAA compliance stuff, and then we finally got to go do a workout on the intramural fields (which I was not ready for, I thought we were just running mileage on Monday). That still went really well, coach told us to tempo it so it was just an easy effort. Highlights of the week included learning how to wakeboard, boating, swimming in the lake with a ton of muskie with Coach, Spank (Jared Rohatinsky) and Steve Morrin, the killer fartlek on Thursday, watching about a billion movies in the basement (also the freshman bedroom) of the vacation home/lodge we were staying in, bro-ing it up with everyone, hearing funny stories about Oregon from Ryan Waite (1:46 800m runner, used to run for Oregon), running on cowpaths that we really weren’t supposed to be on, devotionals at night, and much, much more that I can’t fit in here. College is SO baller. Oh and the social life here is awesome, I’m never at a lack of something to do. Here it is: MONDAY: AM: WU, 6x1000m @ (3:12/3:09/3:05/3:13/3:16/3:17) w/ 60 second rest, 1x500m @ 1:34 w/60 second rest, 1000m @ 3:00; 5:04ppm avg, CD PM: 5.5 easy TUESDAY: AM: 10 @ 1:03:27 PM: 4.5 easy + strides WEDNESDAY: AM: 10 @ base effort PM: 5 @ 31:33 THURSDAY: AM: Fartlek: 10on/5off/5on/5off/3/2/1 (10 and 5 minute reps at about 5:00 pace uphill, 3 minute rep at sub 4:20 pace, last 1 minute over 400m uphill PM: 5 up the mountainside FRIDAY: AM: 10 @ 1:04:58 PM: 45 min swim + strides SATURDAY: AM: 15@ 1:32:01 (48:30 out, 43:30 back) TOTAL: 90 NOTES: Monday was just supposed to be a tempo effort workout, I ran most of it barefoot on the grass and it was pretty laid back and easy. Thursday, however, was not laid back or easy at all. There were definitely a lot of points during the workout when I just looked around myself and thought “Holy cow this guy can run a 3:36 and this guy can break 14… I’m running with them!!” The whole week was a huge confidence builder, and I left it feeling really optimistic about what I’m going to be able to do in college!! It was really awesome to be able to run the mileage with the guys, one day I ran 10 with Batty, Curtis Carr, and Alden Bahr and all of the runs like that were a really good experience getting to know the guys and getting pointers from guys who’ve had a ton of success already. All of you guys getting ready to go into college: if you want to be good in college and you want to be able to contribute from the gun, do the mileage in high school. I ran just as much as any of the upper classmen there and it definitely showed and paid off big time. On the long run I was leading the group all the way out and we had been starting to get into the 5:50s, and then when we turned around, Alden Bahr, Jared Ward and I started really pushing the pace and we dropped a 5:15, followed by a 5:20 uphill, and then I started to get nervous because we still had like 6 miles left, so I kept that effort till 5 miles left and then chilled out a little (still 5:50s) and ran with my bro Connor Peloquin till the end, and then dropped around a 5:00 last mile to finish it up.
8/24/2011 WEEK # 7 Hey IR!! I’m blogging from my new dorm room in Provo, Utah. My window looks out onto the Wasatch Mountains, it’s pretty sweet. The altitude is definitely noticeable, and the air is sooo much dryer than back home in Indiana. You know those things called heat indexes? They don’t matter at all here, 90 feels like 90, not 115. Humidity is nonexistent. There are hills everywhere; you can’t run more than 200m without going up or down some sort of incline. Another cool thing is that people out here are so active!!! On Saturday I ran on the Provo River South trail, which runs along Provo River and then up into Provo Canyon. At no point during my run could I see less than 3 people biking, walking or jogging. When I got in the canyon, some random guy started talking to me about minimalism because he saw my Hattoris, his wife actually ran for UVSU. There’s also an awesome variety of restaurants around here, it’s not hard at all to find some unique hole in the wall kind of place to eat at. At some point this semester I’ll video blog from my room and show you guys the sick view out my window! Tomorrow at 6:30am I report to our fieldhouse for team physicals, and then we head off to Eden, Utah to hammer it for a week. Also, I drove out here with my dad and we did it in a day and a half, and nailed a deer on the last leg of the journey on accident, that was pretty exciting. Wednesday I found this sweet trail less than a half mile away from my house that goes through the woods and there are dirt trails and a gravel road if you go off the path, I was super disappointed I never knew it was there before. In the afternoon I said my last goodbyes to my high school cross team, which stunk, I’ll miss those guys. Incidentally, they killed it at the Huntington Invite, good job bros! MONDAY: AM: 5 @ base effort PM: 5.5 base effort +BF strides TUESDAY: AM: 4 easy PM: 2mi WU, 4.8mi tempo @ 25:00 (5:12ppm), CD WEDNESDAY: AM: 5 @ base effort PM: 5.5 base effort +BF strides THURSDAY: AM: 2mi WU, 4xmile on grass @ 4:57 (4:52/4:59/5:05/4:53) w/ 4:00 jog recovery, CD FRIDAY: AM: 5 easy in Omaha, Nebraska PM: 5.5 + strides, first run at altitude in Ogden, Utah SATURDAY: AM: 14.5 miles @ 90:00 at altitude, uphill first 7 miles, downhill last 7.5 SUNDAY: a ton of walking around campus finding my classes TOTAL: 70 NOTES: This week was pretty awesome considering all of the different locales I got to run in and the fact that this was an off (recovery) week and I still got in 70 miles, I used to back down to 50 or 60 miles on down weeks. For you guys wondering what altitude feels like, it feels like the air is thinner (like when your lungs are taking in freezing air but its not cold) and for the first day or so they feel stretched out, it’s bizarre. It’s going to be interesting to do some faster stuff up here, I have no idea what to expect. I’m pumped for camp, I’m sure I’ll have some good stories next week. Till then, keep it chill!
8/17/2011 WEEK # 6 This week was pretty awesome as far as running goes with the exception that my PM run on Monday got cut short by a massive storm, but I still got in a lot of quality mileage. I’ve been trying out the contrast showers that Matt talked about, and I gotta say I love them. My legs felt weird in a good way all week, I didn’t wake up and feel stiff for the first few steps at all like I usually do. For core work I moved into doing my single leg planks on a small (soccer ball sized) instability ball. On a non-running related note this week kind of stunk saying goodbye to all of my friends/fam that I’m not going to see for a while, that’s the only part of college I dislike. MONDAY- AM: 5 base effort + BF strides PM:2.5 (storm) TUESDAY- AM: 5 base effort PM: 2 mi WU, 25:00 Tempo @ 5:17ppm (4.73mi) (first 1.1 miles 5:02 pace on accident), CD WEDNESDAY- AM: 5 base effort PM: 9.5 brisk effort, BF ultimate Frisbee instead of strides THURSDAY- AM: 5 easy barefoot on golf course (ground felt frozzzzen) PM: WU, Fartlek on Grass 10/5/3/2/1, CD FRIDAY- AM: 5 base effort PM: 9.5 base effort, BF strides SATURDAY- AM: 15@ 1:31:20 (6:05ppm) base effort, 1 slow mile on trails with former teammate Dylan Walker PM: sand volleyball + dancing on the court (youth group) SUNDAY- went on another walk with Maddy, this time not as fun as this is the last time I’ll see her for quite a bit. It feels so weird leaving everything behind and going to live my life in a completely different time zone from pretty much everyone I love. Don’t get me wrong, it’s gonna be a blast, but there’s definitely some negatives to going out of state. But it’s totally worth it once you get past the initial shock. TOTAL MILEAGE: 84.5 NOTES: On the fartlek on Thursday I was tempted to run part of our course so I’d know how far I was running in the time slot, so for the ten minute section I ran the first 1.5 miles of our course and then deviated a bit. I mapped it later on MapMyRun (extremely good training tool BTW, and accurate to within 10 metersish compared to our measure courses) and it turned out I went through the mile in 4:57 and ran 10:09 two mile pace for the whole rep and wasn’t even laboring to run that fast. I’m really optimistic about my chances to make the travel team right now, hopefully training keeps going like this!!!
8/10/2011 WEEK # 5
This week was exciting for me because I got in every single bit of mileage either barefoot or in my Hattoris, which are pretty much like a running moccasin. My feet got a little dry from working at the pool though, and at the end of the week the skin underneath both of my pinky toes had ripped open right where they attach to my foot, it looked like somebody took a scalpel to them, and it hurt a ton so I slept with vaseline and cetaphil all over my feet inside cotton socks, which helped. My legs felt pretty reactive all week, I honestly think I could run close to sub 50 in the quarter during base training right now, all the barefoot strides are helping a ton. Also, this was my last week of work at the pool so I'll have a ton of time for recovery next week!! Here it is:
MONDAY: AM-5 base effort
PM- 7.5 plus BF strides + shenanigans at our annual lifeguard party
TUESDAY: AM-4 easy
PM-2.2 mi WU, 4.4 mi tempo @ 23:11 (5:16ppm) on hilly 1.1mi loop (4 or 5 uphills per lap, one of them is pretty big), 3 mi CD
WEDNESDAY: AM-5 mi easy w/ Kokomo XC guys, BF strides, 7 mi base
THURSDAY: AM- 5 base
PM- 2 mi WU, 4x5min on, 5min off BF on golf course, 2 mi BF CD
FRIDAY: AM- 5 easy
PM-7.5 easy, strides
SATURDAY: PM: 13 @ 1:22:29 (6:20ppm), last mile 5:19 (2:57/2:22, decided to turn it on the last 200-300m, felt like 25-26 200m pace)
SUNDAY: ran about a quarter mile through the underbrush of the woods back to the car with Maddy when it started pouring down raining in the middle of our walk, it was pretty hilarious, got back to her house looking like we jumped in a pool
TOTAL MILES: 80
NOTES: On my tempo on Tuesday I decided to take it easier, and at first I thought that it was a 1 mile loop until I looked it up when I got home. The splits were like 5:47ish so I was thinking the whole time "man these hills are really killing me" but then felt a ton better when I found out it was 1.1. On the fartlek on Thursday, I felt like the first 3 reps were like 4:5X/5:0X pace and then I really let loose the last one for what felt like low 4:4X pace. On my core this week I moved to 9:00 minutes of variations of single leg planks (for my back I kick my foot up on a chair). I didn't have time to stretch as much as normal this week, and surprisingly it didn't help/harm me at all, I think the key is to make sure you still use the massage stick if you're not going to stretch. I've got two weeks left until team camp, I'm getting sooo pumped!!! I was surprised talking to Maddy about how tough their (LC) team camp was, it sounds to me like she ran almost 70 miles over the week, so I'm looking forward to reading Matt's blog about it. Matt if you're reading this before you do your blog please explain the Angels and Devils workout and LC partner assassin for the IR readership, I found them both pretty entertaining. Later!!
8/3/2011 WEEK # 4 Hey IndianaRunner!! This week was a pretty chill, laid back for me besides my tempo run. My body needed a break so I dropped my mpw by 20. I really enjoy my off weeks because it gives me a chance to actually have a life outside of working 30-40 hours a week at the pool and running twice a day. MONDAY – AM: 5 easy PM: 3.5 + BF Strides TUESDAY – AM: 2 mile WU, 25:00 Tempo Run at 5:13ppm, CD WEDNESDAY – AM: 5 easy PM: 5.5 BF THURSDAY – PM: WU, 10:00 hills, CD FRIDAY – AM: 5 easy on hilly course PM: 3.5 easy +strides SATURDAY - AM: 90 minutes @ 6:19ppm TOTAL WEEKLY MILEAGE: 60 NOTES: This week was a ton of fun, with the exception of the tempo on Tuesday. I ran it waaaaaayyyy too fast, more like the PPM pace the Paavo guys use. Next week and in the future I’m going to back off the pace and make it more comfortable, especially considering the heat of late (90 degrees during the tempo). Wednesday was pretty legit. In the AM I ran with Colin Holtson (living in Kokomo for the summer), Brent Noll and Jeremy Breedlove. On the way back we ran through the rows of this cornfield, and eventually decided we were going to race through the field as fast as we could (translation: BAD IDEA). We ended up really itchy and with seeds all over our chests, plus red marks where the corn leaves hit us. In the PM Brent and I ran on the golf course barefoot, which felt perfect. Friday I ran up Happy Hollow Hill in Lafayette, which some of you from that area might have ran. It’s about 1200m long and verrryyyyy steep, plus I ran it the day after my hill workout so I was dead already. Over the weekend I had my open house (super late) so I ate way too many wings and brownies. On a side note at my open house LC almost lost one of it’s top runners: the event house we rented for the evening is really nice but also really old and so Maddy, her sister Macey, James Schulte, Matt Denkers (diving for BYU next year) and I all went exploring upstairs because some of the closets looked like Narnia might be inside, meanwhile, Ross Periera went into the basement which was about the sketchiest place ever (looks like vampires sleep there) and got lost for about 20 minutes. That’s about it, peace out!!!
7/27/2011 WEEK # 3 This week was the first week I started transitioning into Saucony Hattoris, I don’t know exactly how much but I’d say I ran about 70@ of my mileage in them and my feet are responding very well and my calves feel more reactive and springy when I run. Also this week and last I’ve been looking more into nutrition and actually trying to eat my veggies for once, and I’ve actually lost about 5 pounds and gotten more energy, so that is definitely something I will be looking further in to. MONDAY – AM: 5 bike, 4.3 run, 11 bike PM: 4.5 easy + strides TUESDAY – AM: 2 bike + 4 easy PM: 2 mi WU, 25min tempo, CD WEDNESDAY – PM: 12.5mi + strides THURSDAY – AM: 5 easy PM: Fartlek 7/5/4/3/2/1 (same amount of time ON as OFF) FRIDAY – AM: 4 base PM: 8.5 + strides SATURDAY - AM: 12 base effort @ 1:19:12 (6:36ppm) PM: MILK MILE!!!!!!! TOTAL WEEKLY MILEAGE: 79 NOTES: First off it was really hot this week, I think when I did my long run the heat index was 105, absolutely gross out. Also, because of my work schedule I found myself running past midnight a couple of nights, which was sketchy but also kind of fun. Wednesday night Jacob Bingham, Cody Siblisk, and I ran on the Nickle Plate Trail in Peru at midnight, and it was EXTREMELY spooky, we couldn’t see more than 20 feet in front of ourselves. Thursday night I snuck onto a golf course to try to run my fartlek, but ended up running off a rather steep hill into midair, so I had to switch to the roads to avoid killing myself. MILK MILE RECAP: The Brosman Milk Mile was a success, thanks to Matt Dorsey for putting on an awesome event that hopefully becomes a tradition in Indiana. I picked up James Schulte (400m runner for Northwestern/best bud) and we went and got our milk at krogers before driving down (I got organic soymilk, as I’m mildly lactose intolerant). We picked up Anna Bearss from Warsaw and Brit Neeley at Westfield High School, and then headed down to LC, doing two U turns in the highway on the way. I might need to look into a career as a stunt driver. Once we got there, Team Udder Destruction (Ross Periera, Conner Claflin and I) warmed up and got ready to dominate. I didn’t know quite what to expect so I took it easy and got a kick out of watching Ross (who is lactose intolerant and did NOT bring soymilk) get taken down by Jake Waterman after Ross’s stomach gave in to the milk. Ross puked for about a half hour afterwards. Conner left a stain on the track at about 130m to go, just in case anybody was wondering whom that belonged to. Anyways we completely DOMINATED the Brosman team (kind of) and took home the team title. Anybody who didn’t go this year should definitely go next year because it was a blast!!! Also, I’ve got to say I was pretty proud of myself for navigating my way without GPS/a map all the way to Ross’s house afterwards and then through all of the Indy intercity highways to Maddy’s (my girlfriend) mom’s dance studio to visit her because she couldn’t come to the milk mile because she had to work. I felt pretty pro. Anyhow, peace out brosman
7/20/2011 Week # 2
This week was pretty much dominated by some trouble I was having with my foot. I didn't get enough sleep following my long run last Saturday, so unfortunately it came back to bite me in the form of an inflamed plantar tendon. I went to the PT on Wednesday and she scraped the tendon and taped it, and then let me run my miles barefoot on the grass because my new shoes weren't in yet and I ran this week in shoes with 705 miles on them. Time for some new ones!! I ordered Saucony Hattoris, I'm excited to run in them. My core workouts for this week progressed from containing stable (all limbs on ground) plank position to having some unstable (one armed) elements.
MONDAY- AM: 5 chill miles PM: 6.5 at base effort + barefoot (BF) strides
TUESDAY- AM: 5 chill PM: 21 mile bike ride w/ 25 min @ tempo effort (roughly 3min/mile)
WEDNESDAY- AM: 15 mile bike ride PM: 6.5(3.5 BF) + BF strides
THURSDAY- AM: 5 easy PM: warmup, 10 minutes of fast (mile effort or faster) uphill running, cooldown
FRIDAY- PM: 11.5 + BF strides
SATURDAY- PM: 4 miles base effort
TOTAL WEEKLY MILEAGE: 64
NOTES: I'm glad I actually went to the PT on Wednesday instead of trying to run through my foot pain, same deal with cutting my Saturday long run waaaaaaaaaaaay short, that's a big step forward for me because usually I just run through injuries and hope they get better. Thursday and Friday I ran at like 11 at night, which my body didn't like as it was still trying to digest dinner, which resulted in a very uncomfortable medical condition called by some the "BG's". Friday I found this sweet road under construction and ran on it after all the workershad left, it was pretty sweet, about 3 miles of dirt all to myself. This week I was thinking of all the "rules" I've thought up through my running career that have comeabout through experiences I've had, so I'll list some of them every week:
1. Always get 8 hours of sleep
2. Stretch after every run (I use a mix of yoga and AI stretching)
3. Wait 3-4 hours after eating to run (see above story about GI distress)
3. Use the massage stick after every run
4. Recovery>training
5. Minimalism feels awesome
6. Never start out a run too fast
7. Run Mondays easier than you think you should, it pays off on Saturday.
8. Try to wake up early and go to bed early
9. Ice when in doubt
More to come later. Also, I use three mileage paces/efforts. Brisk pace: 5k goal ppm +1:15, Base pace: 5k goal ppm +1:45, and Easy pace: 5k goal ppm +2:15 or slower. So for me with a 5k goal fitness pace of 4:40 pp1600 for this season, Brisk= 5:56, Base= 6:26, and Easy= 6:56+
7/13/2011 Week 1 This is my first official blog entry, I’ll be posting these every week on Wednesday now, and I’m excited to get this thing rolling. I’ll start out with just a little bit of background on a day in the life of Adrian Glover. On a typical weekday I roll out of bed at around 8-9, do a couple of walking dynamic stretches, and get in an easy morning run (I don’t time my basic mileage but I’m guessing these are around 6:20-50ppm on average) with a little bit of it barefoot. I like to give myself about a half hour to shakeout after I wake up before I run, but usually I can’t because I stay up too late and have to work too early. Then I’ll shower up and bike over to out local pool where I work as a lifeguard. I usually work all day till 7 and then I get home and head out for my main run of the day (usually on mileage days about 6:00-6:25 I’m guessing) and then grab some chocolate milk and get my pushups/core work in and then bum around the house for the rest of the night unless I’ve got something better to do. I also have a stretching routine that takes about 20 minutes that I go through while watching episodes of Seinfeld and The Office or whatever else is on (I use the a massage stick beforehand, and tennis/golf balls for my feet). If I feel any aches I’ll ice them down (sometimes). Other basic routine stuff is I log my workouts and hours of sleep/keep a journal, read scriptures for a couple of minutes before I pass out every night at around 12-1, and talk to my girlfriend, Maddy Roach, who runs for LC. Here’s this week: Monday- AM: 4 easy miles with my dad, 45 minutes of intense basketball, and 30 minutes of sharks and minnows in the pool PM: easy mileage with former teammate Brent Noll Tuesday- AM: 4 easy miles, legs tight from ballin it up for the first time in a while PM: 2 mile warmup, 4 mile tempo @ 21:16 (5:16/5:20/5:17/5:21), 1 mile cooldown Wednesday- AM: 4 easy miles PM: 7 miles Thursday- PM: paced little kids at this thing called Coyote kids, used it as about a 4.5 mile barefoot warmup for my first fartlek in like 2 years. I ran the fartlek on grass in a park with my spikes, the bumpy ground and the fast pace did NOT like my plantar fascia, and I did it at like 10 at night so the sticks I couldn’t see ate my feet up. Friday- AM: 4 easy with former teammate Waylon Coulter PM: 6.5 miles plus strideouts Saturday- AM: Long run=14 miles @1:21:55 (5:51ppm) PM: 1 shakeout mile with my dad Sunday- off/went through my stretching routine twice Weekly Mileage Total: 70 My thoughts on the workouts: Basketball was a dangerous idea, I hadn’t played in a while and took like two shots to the nose, it got rough, and it made my legs tight for the next day’s tempo. The first half mile of the tempo was 5:0x pace which put a little bit of lactic acid in my legs the last quarter mile of the run, which I’m trying to avoid this early in my training. Next time I’ll start out slower and run more progressively. For the fartlek, I’m going to find a better park to run in with less bumps. Might have to get onto a golf course. I’m not sure how the long run ended up so fast, I started literally five minutes after getting out of bed and drinking a cup of Gatorade. The first halfish was around 6:0x pace and then high 5:30s low 5:40s for the rest of the run. It felt pretty comfortable except the last four miles it got really hot outside (was around 85 degrees and humid) which kinda stunk. That’s it for this week, keep it chill!!!!!! --------------------------------------------------------- 7/1/2011 Personal Bests: 800: 1:56.77
1600: 4:15.97
3200: 9:27.13
5k (XC): 15:59
Accomplishments:
6th Place 1600m State 2011
6th Place 3200m HSR 2011
4th Place 1600m Midwest Meet of Champions 2011
State Qualifier 800m, 4x400m 2010
6 Time All-North Central Conference Team Bio: Just a little bit about myself. Some of you may be surprised to know I didn’t run cross country until my junior year of high school. Cross country is really what helped me take off, I was just a decent 800 runner until cross, where I upped my mileage from around 20 mpw to 50 at my peak. During junior year track, I got up consistently into the 60 mpw range. Before I ran cross I did quite a bit of lifting, so I think the routine stress from that helped me quickly adapt to the mileage without hurting myself (at least during cross). At the end of that cross season, however, I went through a nasty string of injury/illness. Before semi-state cross I caught a bad sore throat that put me in bed all week, a week prior to track state my junior year, I pulled my adductor doing 200s, during the semi-state meet my senior year I was sent to the ER after going hypothermic the last 1k, and then two days before the track regional my senior year I caught a fever and a cold and barely made it out in the 1600, and didn’t have enough left to finish the 800. Finally I got lucky and recovered and got to run State and the Midwest Meet of Champions at pretty close to full strength.
This upcoming cross country and track season at BYU I’ll be lucky enough to train at altitude year-round and with guys like Miles Batty and Curtis Carr, and I’m also super pumped because my freshman class is all around my ability level so I’ll have a pack of guys to push me, which has never happened for me before (not coming from a powerhouse like Carmel or Westfield, etc.) Goal-wise this season, for cross I just want to make the traveling team so that’ll take around 24:30 8k ability level, and during track I want to go sub 3:50 for 1500m and try to get my 800m down a lot further since it’s from my junior year. Obviously my goals will evolve as I figure out where I’m at but I think those are realistic for now.
I can’t wait to see how all the other bloggers do this upcoming season, and hopefully this series will help all those who want to run collegiately learn what it takes and continue to keep Indiana one of the best places to compete in the country!!!!! | | | |
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