10/25/2011

Whats up everyone, welcome to a special State Finals Weekend blog post!
First Off, I'll be talking about my training and goals for the future.
Next, I will be releasing my very own State Finals predictions (it's gonna be wild!)

So, last week I was able to get in 36-37 miles, which was great! I should be around 42-43 this week and then closer to 50 and hold that for a couple weeks. I am ready to get down to some serious training this winter and hopefully put my injury woes behind me. I will have a lot of extra time to get ready for track season than I would've normally. Hopefully this will allow me to build up real slowly and stay healthy. So, I am hoping for some big times come this spring season, and I believe I have the capability to do it if I get in the quality training I am hoping for. I plan on being around 75-80mpw this winter/spring.

 I ran in the NIRCA regionals race this past weekend,which was awesome. The IU club team got 1st place defeating last years national champs Michigan by 1 point. I wasn't really sure what to expect, I am not in great shape, I kinda just cruised for most of it to try and feel how my faciitis would respond. I think I could've held around 5:50 pace, but I went out really fast and just kinda shut it down after 2 miles because my foot started bothering me a little. However, it was a great trip and I can't wait until Nationals!

It's about that time. Time for the IHSAA state finals!!! I seriously get almost excited as people running this, I cannot wait for Saturday! Before I release my predictions I just wanted to say how honored I feel to be part of Indiana and cross country. It is a great thing we have got going here. If it were up to me everyone would have their perfect race saturday, but we all know not everyone will. For those that do, great job! You have accomplished a great thing. For those that do not I reach out to you and say don't give up. You will have many more opportunities to prove yourself along the way and get better and stronger. I believe in all of you and I know that whether it is this Saturday or down the road, as long as you are willing to put everything you have into this, you will be great. It is a patience oriented sport, you can't expect to get better over night. From every disappointment rises a new opportunity and you just have to ask yourself if you are willing to do what it takes to grab hold of that opportunity. Having a bad race is never easy, having a bad race at state is even worse, you can choose to complain, or you can find a way to see how it will make you better. I wish all you parents, coaches, and most of all, runners, the best of luck! Knock Em Dead!

IHSAA State Finals Predictions

I will be posting these on the boards along with some added analysis but here are my raw predictions. I think you guys are really gonna like these ;)

Top 25 Individuals

1. Futsum Zeinasellassie North Central
2. Mitch Hubner LaPorte
3. Tate Schienbien Union County
4. Carl Smith Bloomington South
5. Jason Crist Franklin Central
6. Troy Reeder Hamilton Southeastern
7. Caleb Kerr Evansville North
8. Michael Sublette Columbus North
9. Joey Zielinski South Bend St. Joe's
10. Andrew Diehn Columbus North
11. Connor Sorrells Barr-Reeve
12. Cole Hester Lawrence Central
13. Miguel Lozano Mishawaka
14. Ari Coolopoulos Valparaiso
15. Christopher Kelsey Columbus North
16. Johnnie Guy North Harrison
17. Alec Kostelnik Morgan Township
18. Sam Berger Zionsville
19. Tyeson Mundy Terre Haute North
20.  Nick Lagemann Prairie Heights
21. Pat Appleton Carmel
22. Jacob Poyner Warsaw
23. Mark Chandler Blomington South
24. Ahmad Aljobeh Valparaiso
25. Evan Lietchy South Adams

Teams

1. Columbus North
2. Hamilton Southeastern
3. Bloomington South
4. Valparaiso
5. Carmel
6. North Harrison
7. Mishawaka
8. North Central
9. Zionsville
10. South Bend St. Joe's
11. Lawrence Central
12. Ft. Wayne Carroll
13. LaPorte
14. Bedford North Lawrence
15. Warsaw
16. Chesterton
17. Evansville North
18. FW Snider
19. Terre Haute South
20. Hobart
21. Whitko
22. McCutcheon
23. Seymour
24. Crown Point

10/18/2011

Hey everyone, I kinda dropped the ball on last weeks post and my regional predictions. For that, I apologize, but I have been really busy this past week. Plus, my training has been rather dull and I doubt any of you would have found it interesting. This week I'll start off with a little bit of my training coming off plantar faciitis, then jump right into some semi-state predictions/preview.

So, training. It has been sporadic the past few weeks, faciitis really had me on the ropes for awhile. Luckily, I only had to take 4 days off with no running whatsoever. Before I had my injury, I felt super fit aerobically, far more than I had ever before. The tempo that I was running when it got bad I felt like I could have gotten 8 in at 5:45 pace which would have been fantastic. I know my training was right were it needed to be and I just needed some sharpening. Now, starting from scratch I won't be exactly where I wanted, but I will be doing some pretty good bike workouts while running to help me get in better shape. I was able to get in around 30 miles last week, and 20 the week before, so not bad considering my injury. My faciitis is about 95-97% right now, but I am taking it easy, and building up with caution. this week should be around 35 or so, with prob one fartlek+ about 4-5 bike workouts. Anyway, it's good to be back.

Now, Onto the moment I have been waiting for, it's semi-state time! There was only one thing all runners were thinking about after saturday, and that was this saturday. The chance to make it onto the biggest stage in Indiana at Terre Haute. Many of you have been training all year, or numerous years for this one moment, this opportunity, don't let it slip away! Take pride in all you have accomplished thus far, and believe in your training, your coach, your teamates, and most of all, yourself. Mental toughness is what seperates 15th to 16th, from 6th to 7th. So, it's gonna be a question of just how tough you'll be on saturday and how bad you want to move on. I want everyone to know that I truly enjoy doing research, watching races, and meeting you guys. I have intense respect for the people that want to have success at this sport as much as I do, and I'll be cheering on all of on saturday! Good luck!
.

Semi State Predictions (I'll explain motives behind these tomorrow on the boards and have more analysis, but for the most part I am very happy with them)

Brown County Semi-State

Individuals

1. Caleb Kerr Evansville North 15:16
2. Carl Smith Bloomington South 15:17
3. Connor Sorrells Barr-Reeve 15:19
4. Tyeson Mundy Terre Haute North 15:21
5. Johnnie Guy North Harrison 15:27
6. Mark Chandler Bloomington South 15:36
7. Jackson Bertoli Terre Haute South 15:39
8. Jeremy Johnson Austin 15:45
9. Damon Pruett Barr-Reeve 15:46
10. Andrew Carmin Bloomington North 15:50
11. Tyler Schickel Evansville Mater Dei 15:53
12. Alec Sievern Evansville Memorial 15:55
13. Andrew Kump West Vigo 15:57
14. Curtis Burks Bloomington South 15:57
15. Michael Passmore Mooresville 15:58

Teams

1. Bloomington South
2. North Harrison
3. Bedford North Lawrence
4. Evansville North
5. Terre Haute South
6. Bloomington North

New Haven Semi-State

Individuals

1. Miguel Lozano Mishawaka 15:31
2. Joey Zeilinski SB St. Joe's 15:33
3. Josh Niedeck Eastbrook 15:50
4. Jacob Poyner Warsaw 15:52
5. Nick Lagemann Prairie Heights 15:54
6. Jacob Reinking Ft. Wayne Concordia 15:56
7. Max Silcox Homestead 15:59
8. Jon Harper Ft. Wayne Carroll 16:00
9. Alex Hess Ft. Wayne Carroll 16:03
10. Eric Hancock Mishawaka 16:06
11. Zach Panning Ft. Wayne Concordia 16:07
12. Keigan Culler Fremont 16:09
13. Jordan Annis Mishawaka 16:10
14. Josh O'Brien SB St. Joe's 16:11
15. Trapper Mize Whitko 16:12

Teams

1. Mishawka
2. Ft. Wayne Carroll
3. SB St. Joe's
4. Homestead
5. Whitko
6. Warsaw

New Prairie Semi-State

Individuals

1. Mitch Hubner LaPorte 15:39
2. Ari Coolopoulos Valparaiso 15:49
3. Andrew Cartwright West Lafayette 15:59
4. Alec Kostelnik Morgan Township 16:04
5. Kyle Eller Lowell 16:08
6. Nick Arndt New Prairie 16:09
7. Tyler Rusboldt 16:11
8. Peyton Reed Valparaiso 16:12
9. Jacob Baranowski Highland 16:14
10. Pat Musgrave Andrean 16:17
11. Ian Silver New Prairie 16:20
12. Leopoldo Burgette Culver Academics 16:22
13. Kyle Nurse Wheeler 16:23
14. Pat Dalton Valparaiso 16:24
15. Mason McKinney 16:25

Teams
1. Valparaiso
2. LaPorte
3. West Lafayette
4. Chesterton
5. Andrean
6. McCutcheon
7. New Prairie
8. Portage
9. Hobart
10. Crown Point

Carmel Semi-State

Individuals

1. Futsum Zeinasellassie North Central 14:35
2. Jason Crist Franklin Central 15:10
3. Tate Schienbien Union County 15:14
4. Luke Brahm Ben Davis 15:24
5. Troy Reeder Hamilton Southeastern 15:27
6. Andrew Diehn Columbus North 15:28
7. Michael Sublette Columbus North 15:29
8. Matt Dorsey Lawrence Central 15:30
9. Kent Garrett Guerin Catholic 15:30
10. Jack Andritsch Hamilton Southeastern 15:35
11. Sam Berger Zionsville 15:36
12. Cole Hester Lawrence Central 15:41
13. Colin Rinne Westfield 15:42
14. Pat Appleton Carmel 15:42
15. Sam Roudebush Noblesville 15:43
16. Dave Powell Columbus North 15:44
17. Kyle Duvall Westfield 15:44
18. Charlie Watson Carmel 15:47
19. Chris Kelsey Columbus North 15:48
20. Sawyer Hitchcock Hamilton Southeastern 15:50

Teams
1. Columbus North
2. Hamilton Southeastern
3. Carmel
4. Lawrence Central
5. North Central
6. Zionsville

10/4/2011

Hey, I really don't have anything great to report. My plantar is slowly healing, but every day I try to run, even just like 3 easy, it gets worse. So, it's almost like the one step forward two steps back deal. It definately has improved a lot, but it is very frustrating. I am doing a ton of cross training. My goal is to get 200miles on the bike this week. I am at 60 so far without going yet today One of the guys on the club (Dustin Spanbauer) is going to give me some good bike workouts to hopefully workout well. I am going to try and run like 3 today. I still plan on being able to come back full time soon and still run nationals, although obviously I won't be at peak shape. It is my favorite month so I am disapointed I cant take advantage of this wonderful weather so far. Halloween is coming up, and its an awesome month for CC too. Hope everything is going well for you all in training, check back next week and the following posts for a lot of predictions/analysis on upcoming meets.

9/27/2011

Hey all, sad news to report from here in  B-town. I cannot run. It is a week today since I ran last and I am not sure when I'll be good to go again. I have plantar faciitis or some form of that and it isn't good. I know I mentioned that I thought I might have it and it really wasn't bothering me that much. Well, that all changed on last Tuesday. We were doing a nice solid tempo and had a good group working it around 5:45-5:50 pace. I thought I would probably be able to get 6-7 maybe even 8 in. I felt really good. And then it hit me. My faciitis had been bothering me during the last part of the run, so I decided to make it to 5 and see how I felt. However, I wasn't going any farther than that. For about the last quarter mile, and especially the last 30sec, the pain was intense and burning. It hurt about the same or close to the same the pain I had experienced with my hammertoe. I stopped at 5 and I could tell it wasn't good. I couldn't run, much less walk normally. I limped/jogged the rest of the way back and I didn't know what to think.

How could something else, happen right in the middle of my season. I have things left to do. So, anyway, the next morning I could not walk. I had to use the wall. I walked outside of my room, stuck a flip flop in between my teeth and stuck a tennis ball underfoot. From that day on it has gotten a little better each day. It's been a painstakingly slow improvement even after 7 days. It has been very frustrating. It just seems like for the past 6 months if it isn't one thing, it's another.

The one thing i can find solace in is that I was able to beat things much worse than this back in february/march/april. Those were the worse months of my life, and the emotional and physical pain/stress I faced is nothing compared to this. That's where going through all of the things I had to have helped me. I can use it now, in the middle of a workout, or awful run, or injury. I tell myself that I was able to make it through, just me. I didn't turn to anyone else to solve my problems, didn't turn to religion, etc. I told myself that I would make it through on will, and that's what I'll have to do again. SO, what next. Well, I have been biking, using the elliptical, ad swimming quite a bit to try and salvage some aerobic strength. Before this happened I was in the best shape aerobically I have ever been by an enormous amount. All the stuff I am trying to do now, it is amazing how hard it is to get a workout out of other methods. I will see how I feel at the end of this week I guess. I have been doing everything I can to try and heal it but we'll see. If you guys have any tips go ahead and post em, it would be appreciated.  Either way, Ill basically have to start from scratch mileage wise. One of two things will happen. One I will be able to come back easy and maintain my fitness and go on to have a great postseason. Two, I won't be able to compete well, and will basically just take this opportunity to start base for track. So, IDK, I guess I'll just play it by ear. I hope everyone else has been happy with their seasons so far, and I am getting excited for postseason meets coming up. goodluck.

9/20/2011

Hello all, I will start off by giving you my week

Sunday: 10 total (last 2 at 6:00 pace)
felt pretty chill today, but not great, loosened up near the end

Monday: 9 total with 8x1K (2:30 rest) 310 312 320 320 319 319 319 320 315
legs felt dead today, especially after just the first 2 was a really tough workout supposed to be done all at 3:10 or so, I just gutted it out for 6 more

Tuesday: 8 mi total with pickup mile at 5:30
felt better today but not great, the pickup mile felt smooth

Wednesday: 9 total ran the 8K cross course last mi at 6:10
felt great today for the first 7 and ran the course in around 33, stomach problems hit me with 2mi left

Thusday: 5.5-6easy
stomach felt absolutely terrible today really struggled on what was supposed to be a fun chill run

Friday: Intercollegiates: 8.5 total with 8K in 28:31
I'll explain this more in detail in a minute but I wasn't happy with it

Saturday: 8
felt solid

Total: 58

So, overall it was a disappointing week for me, didn't go at all how I would've liked. I wanted to run workouts Monday Wednesday, and race on Friday. I felt really bad on Monday leg wise so I made sure I kept my legs under me the next couple days. My stomach issues continued to plague me this week, it really is very frustrating to me. my legs felt better the next couple days after Monday, but I think I am getting a little bit of plantar fasciitis so I have to be careful with that.

I felt awful on thursday so I got pretty worried about what would happen on friday. So, onto Friday. I had to ride my bike over the course which from my place took close to half an hour and by then it was time to warm up. My legs felt sluggish from riding over and warming up I didn't feel good, It wasn't what I was looking for at all, and I was not pleased with the end result of my race. I was perfect through 1K, 2K, 3K, 4K, and 5K. I came through 3miles at 16:43 and 5K in 17:26 and I got excited. I was basically right on pace around 5:34, I figured at that point I could hold another 5:34 and be able to finish really strong. However, that's not at all how it went. I died shortly after.  I ran my last 3K in almost a minute slower than my first. I then thought I'd be able to coast a 5:45 and still finish with around a 5:25. I had felt so good the entire race, it felt like a tempo to this point. Then, my stomach issues hit me  again. I felt like I could've stopped any point along the last 1.5 to 2K and yacked all over the course. It got into my head, and mental weakness on my part was what ended that race for me. I tried to bring it home as fast as I could but that wasn't enough. I ended up at 28:31, around 45-50sec over what I should've ran. I have ran tempo's close to that before. Then I had to quickly cool down and sprint on my bike to the opposite side of campus to take a math test. That was awful. My stomach hurt so bad the person giving the test must have wondered what was wrong with this kid. I was pale, shivering and had cramps. Enough of complaining.

The past couple days my stomach has cleared up a little. I am keeping an eye on the plantar if that's what it is. I hope I can keep it at bay/get rid of it because I don't want that to interfere. I am looking at around 55-60 miles for the next month or so, with 3 workouts a week. I know that next weekend the Loyola meet and MC5 are taking place. I do not know if I want to run those meets or not. Apparently Loyola is a very fast course, but I may do a 5K that Sunday in Danville. By the way, the Run Greater Indianapolis Half Marathon/5K is taking place next weekend on Oct. 2nd. If anyone's looking for a race. Sign Up! I think it is a big deal for my hometown that has never really be involved on the running scene to hold a race like this. Hoping it can be a thing for years to come to bring people to Danville. BTW, be prepared to run fast if you're in the 5K because if I run I am gunning for a PR and win so I'm going hard from the gun.

9/13/2011

Not a whole lot to report in this week's post. Things are getting into that monotonous schedule now, with school and all. I am enjoying some aspects of school, but a couple of my classes are just straight up terrible. I suppose that's how it goes. Intro to exercise science is one of my favorite. It is at 8:00 in the morning which is a bummer sometimes and I see people straggling in each day and they probably just rolled out of bed. I instead am sitting there like a kid in a candy store while nodding and mumbling the answers under my breath as the teacher says them. It is in a big lecture format so I could see how people might think it was boring but the topic is so interesting to me I rarely check my watch. My teacher helped put on the Olympics when they were at Atlanta awhile back so it is awesome to hear some of his experiences.

I also am really enjoying creative writing. Not many of you probably know this, but I do tend to write poetry in my spare time, and have currently formed ideas for books. Those may have to be saved for later. I love writing and being able to express myself through writing instead of doing the tedious and boring research high school teachers often subject you to is an awesome change of pace.

Things in the running world are solid. I wouldn't call it great. I am thinking I could be on the edge of chapter 17 (OAR reference). It is ok, but one thing that definately is throwing my body for a loop is the constant bike riding. I do not have a road bike, and my bike is literally falling apart. I is exremely difficult to bike uphill on my bike (good time to live in b-town huh). It is good cross training I guess but leaves my body abnormally tired before running. People wanted me to complain about how bad I feel all the time so here goes. My breathing and HR are good, but my legs feel pretty shredded this week and part of last. The constant hills and running 65-70 in singles is putting strain on my body like I have never felt. I had severe stomach cramps and problems last week and started taking Maalox, since then it has gotten better. I struggled in yesterday's workout, it was nowhere where I wanted it to be but I made it through it. I haven't decided if I will run a workout on Wednesday, the intercollegiate race is Friday and 8Ks put a ton more stress on your body than 5Ks. I am a bit worried I could be over training (I got way more miles the past few weeks I'd planned on), and some of the guys have warned me to be careful which is what I plan on doing. I know that the real goals are in october and november. If I want to run my best for myself and the team in november then I can't afford to burn out in the next two weeks. Race wise I will have three left after Friday. I plan on racing the regional and national meets, along with maybe a 5k thrown in there too.

Here is the past week:

Sunday: 10 moderate pace at 6:18, middle 8 in 48:40
Monday: 9.5easy
Tuesday: 9.5 (6:30 pace)
Wednesday: 10.5 total 6x1200 with 2:30 rest, 354, 353, 352, 352, 352, 356, 5x100 all out with 90sec rest, 2min jog, 5:20mile
Thursday: 8.5 easy
Friday: 8.5 easy on a killer hill loop
Saturday: 8K tempo on IU course in 29:26 (roughly 5:53 pace)
Total: 65.5

This past week was solid, but I didn't feel so hot. I had stomach problems from tuesday to friday. Onto my experience with the IU course. I was warming up and realized this was going to be a harder workout than I thought because my legs were not feeling smooth. I started up to the line though, and it was pretty cool to see all the IU guys in uni running the course (well, jogging it). I am for sure a big fan of those guys. The IU freshman were racing it pretty hard and they took off after around a half mile or so and that was the last i saw of them, especially mascari and overway who did very well. Me and Ethan Wappes decided to take it out pretty easy, I think he planned on going a little harder than I did but he knew the course was tough so didn't want to burn out early. So, me, Ethan, and Luke Burch had a good pack working. I felt decent but not smooth or controlled like I should've. Luke wasn't feeling so hot and dropped back a bit. Me and Ethan worked it the next mile and it felt solid, but then, it hit me. We got to the 4K mark and the hill right after that completely demolished me. It was like my legs had run into a literal wall. I just couldn't turn over up that hill and I'm sure that certain people could've walked up it faster. The next 4K was very very bad. It was basically me switching between completely dying and surging. Wappes opened up over a minute on me in the next 4K and he closed the last mile super fast. I was able to salvage a little bit with a 5:40 last mile but that wasn't saying much because the last mile of the course is probably the fastest. Overall it wasn't a bad time for me for a tempo workout on that course but It just felt so terrible. It was a humbling experience and I realized I still had a lot of work to do. I took all my splits and am currently evaluating a race plan for Friday. It is a huge meet in Indiana and I can't wait to see some of the guys I've ran against in high school.

My goal for Friday is 27:45-27:59. If I could run around there it would do a lot for my confidence at this point in the season. I hope I can see you guys in the race or at it Friday. For those of you who I can't watch Friday I may be at flash rock on Saturday. I hope everyone's season's are going well, or if they're not keep working at it, there is plenty of time left! Focus on the ultimate goal whatever that might be and never take your eyes off it! I appreciate all the support I have gotten and I hope I can be just as supportive for you guys!

9/6/2011

Hi everybody. I don't think a lot of you were able to see my last post, or confusion was involved. I thought it could be neat to try something new and vlog for one week. Unfortunately I couldn't email it to Drake or get it posted on the IR site. there is a link to my Facebook page on the forum in my section. Although, you may just be better off reading this one because I'll be going over a few of the same things, and will post the last two weeks for those that couldn't see the last one. Training is going very well so far, and I have no injuries and am feeling good. I was very pleased that I was able to make it to this training block without any injuries at all because that was one of my main goals going into it. I have started doing some tougher workouts, and a couple with the run club guys. Run club practices have started up and I am really enjoying it. It has been a change of pace having people to workout with and run with so much and they are some of the coolest guys you'll meet. I have appreciated their help and the enthusiasm that they share with me for training. I am really looking forward to the meets coming up and cannot wait to compete. I have realized just how difficult the IU course is after running it a few times. It is unlike many of the courses in central and all of Indiana for that matter. I relish the challenge though, and am slowly getting used to all the big hills I am now running on a daily basis. My plan is to run in the IU open this Saturday and use it as a workout or tempo just to get a feel for the 8K course. I am a very strategic person when it comes to racing and often times will like to run courses prior to racing them. I am obviously very excited to run the course and find out where and when to make your moves on it. The following weekend is intercollegiates. I am sure I'll be seeing a lot of you guys there because it is one of the biggest meets in Indiana all year. Heck, if any of you are in the JV/Open division I'll see you on the course! I will be racing my first 8K on this day and I gotta admit it has me worried. I have made a serious effort to up my mileage and runs in preparation for a longer racing distance but you never know how your body will respond after racing 5K for so long. My goal for that race at this point in the season would probably be to run 27:45-59, because ultimately I want to be at least a minute faster than that at nationals. I know that the course is very difficult and it is early on so I know I won't be completely ready, and will be "training through" the intercollegiate race. It should be a great expirience though. I cannot wait for NIRCA regionals and nationals, which are at Ann Arbor, and Charlotte, respectively. The national meet is at McAlpine Creek XC course in Charlotte. It is a fantastic course with a great history for very quick times. I don't know the 8K course, but on the 5K high school kids break 15 there regularly each year. SO anyway, here is my training for the last two weeks:

Sunday 10 at 6:36 pace
Monday am 4 pm 7 total 3x1K+1x800 2:35, 3:10, 3:15, 3:10, 5x220 (25sec jog rest on soccer fields) 35. 35. 36. 36. 34 6x100 all out 1min rest, 1min jog after 6th, 5:22mile
Tuesday am 4 pm 4
Wednesday 6x1600 cruise 7.75 total 543, 542, 542, 542, 544, 543 (1min rest)
Thursday am 30min pm 30min
Friday 45min run last 15min (1min on 1min off)
Saturday am 23min 4x2K 6:54, 6:45, 7:00, 6:58 (27:35 8K) (on the IU cross course), really hot, really tough workout with the club guys 7 total
Total: 60

Sunday 11 miles
Monday 9easy
Tuesday am: 23min pm: 52 min total 40min fartlek (1min hard/1min easy*20) 10.5
Wednesday pm 10 total 6x800 224, 223, 223, 223, 225, 224
Thursday am 23min pm 9easy
Friday 9easy
Saturday 8.5 total 5K at 18:23
Total: 70

so, like a said, real solid, I felt really bad on friday and saturday and my calves were cramping up because of running in the heat o much, I got through it tho, and now the weather is fantastic. My 10 miler yesterday with the run club guys was awesome, those kind of weather days are what I run for. My ten-miler on saturday was at 6:18 pace which was a really good run for me too.Today I am running easy again and am doing a 1200 or 1600 interval workout tomorrow which I really look forward to (1600s are my favorite workout). Should be a good indicator of where I'm at. I wanted to be at 60 last week but somehow it worked out that I got 70. I am going to make a valiant effort to stick to 60mpw for awhile before peaking for nationals/regionals starts. These guys I'm running with are just as dedicated as me and I know we all have our own goals and are looking forward to competing as a real team. Cause that's what it boils down too, we are a team just like any other and it really works that way. So, here's a shoutout to Michael Nussa, Kevin Murphy, Dustin Spanbauer, Ryan Wells, Dan Phistry, Kyle Brehm, Luke Burch, Ethan Wappes. Shout out to Kyle Schnell too cuz he reads my blog posts.

PS: here's a solid article for all you guys interested in a little physiology, this website is golden too: http://faculty.css.edu/tboone2/asep/JEPonlineApril2011ThiagoMendes.pdf
And to you WarriorXC90 I say........THERE CAN ONLY BE ONE!

8/23/2011

SO, this past week of training was kinda rough. I had a couple nagging injuries and wasn't feeling so hot so I got in 50 this week instead of 70. I'll be around 50-55 for the next 6 weeks or so and then start to drop down a little more. I started doing some faster stuff like a little VO2 work because that's where this training segment's focus is. I have been really busy the past couple of days because I move in tommorrow on wednesday. I am still packing today as well as yesterday. I got this in to drake abit later than normal but I am seriously swamped. I don't have a lot of time on this blog post so I'll keep it basic. Hopefully I can expound more on things that I think I'll be expecting over the next couple months and where my training is at. I am feeling a lot better this week and had a great hard workout yesterday.
 
Sunday- 10mile bike ride
 
Monday- 16miles at 7:15 pace
 
Tuesday- 10 mile bike ride
 
Wednesday- am 5 total 8x400 73, 74, 75, 74, 73, 73, 74, 73 pm 5miles easy
 
Thursday- am 4 miles easy pm (felt bad today, was super hot had to break up the workout a lot) 6 total 3x1mi threshold 5:3, 5:50, 6:00, (1lap thresh, 1 lap easy, 1 lap thresh) (7x200easy/200crusie)
 
Friday- am 7 at min pace
 
Saturday- 7 total with 2mi in 10:35
 
SO, I ran in the plainfield relays on saturday, I had a real fun time seeing a lot of my old competitors and seeing them do so well was awesome, I really do wish all those guys the best in their races this year (especially since I'm not racing them lol) I ran a workout for the 2mi open race. I thought I should go ahead and try for a win, cuz a win's a win. I thought there might be some JV guys that could be up there but it wasn't the case since I won by 20sec. It felt pretty smooth, after a 5:10 first mile I just cruised. Everyone likes to go out fast so I figured, why not go out fast. I figured I could hold it a lot better and it worked out well. Originally I thought I was disqualified becasue when I crossed the line the guy said "disqualified, illegal sunglasses" At the time I thought it was pretty fun and totally worth it, it wasn't for a state title or anything so I didn't complain. Turns out they left me in the results so that was cool. As you probaly know, the world champs are coming up, and although I'll gripe and complain about the glaring lack of distance race coverage I'll still watch. I was really disapointed that Solinsky had to drop out with injury because he is a boss. I am still holding onto the hope that Bekele will run the 10K and blow merga and farah away. Be sure to cheer on team USA (although, if you don't cheer on Rupp I won 't judge). XC season is in full swing now, and I will try to stay as involved as possible with IR and post all my regular predictions and such. My goal is to also make it out to a lot of meets this year and see everyone compete at a high level. No matter where I end up in the future I won't forget Indiana and what a strong distance running area it has become. You guys are my bros. Also, Im always down for a run if you're in the IU area so if you want hit me up at (317)-616-8242.
 
Also, fun fact just to demostrate what a small world it is Jackson Bertoli's brother is actually the new assistant coach at Danville and I've talked with him a few times, just thought that was kinda neat. I think we both agree that he is going to do great this year and in the future.

8/16/2011

I'm back in Indiana. As much as it pains me to say this, I'm happy I'm back. To leave a place that's been your home for so long is always tough, I'm not a huge fan of Indiana weather, but it's where I've lived for awhile so I'm used to being here. I seriously had a blast in Maine, I reccomend anyone looking for a different vaca besides your regular Flordia trip (no offense Bain) to take a visit up there. I had a lot of fun on Tuesday because we went to the beach, I had a blast running along the coastside to some awesome views, and gorged myself on lobster afterwards. Anyway, this past week was another real solid one, got 70 in again. I was definately feeling it this past week more than my first 70mile week. I had stomach problems for a lot of my workouts and it showed up in the form of not as good ones. I was able to root out the cause and it seems my favorite cereal was it (it had way to much iron and I ate way too much of it).
 
Sunday- 1hr 52min 30sec run
 
Monday- am: 22:30run pm: 8.75 total workout 2x(5x1000 cruise) 0.75 jog between sets, 200m jog between reps first 5, 1:00 rest between reps last 5. 330, 332, 334, 334, 334, 334, 332, 332, 332, 333. felt really bad today, like I said last week after this workout my stomach felt awful
 
Tuesday- pm 51min run along the coastal cliffside, tough run, lots of hills
 
Wednesday- am 22:30 run, pm 20min tempo (3.5 miles) with the sub5 track club guys, they are a cool bunch that really try to make running important in a state where distance running isn't real relevant 4x800 cruise (1min rest), all at 2:50, 7.5 total didn't feel great today either, but worked through it
 
Thursday-pm 8.25 at 6:45 pace felt a lot better today, back in Indy
 
Friday- am 8miles total 36min fartlek 18x(1min on, 1 min off) pm 3.5 at 6:50 pace
 
Saturday- 6 easy at 7:00 pace
 
It was a tough week but made it through with only a couple bumps along the way, took Sunday off from running and did a nice bike ride 10@4:38pace, came back on Monday with a long run over 16miles, which was really cool, I won't be running any more singles over 10 for the rest of the season so it was my last big long run. The next couple weeks I'll be transitioning into harder workouts at 3k, 5k pace and mile repeats, 1000s etc etc. I actually tried to take chasepack's advice and get a few longer runs in, it was pretty hard but I got through without aggravating my toe too much so in the end Im glad he suggested that at least. I increased my long run from 10 to 13 to over 14, to over 15, to over 16. You guys probaly don't know how much that meant to me to get runs like that in, or even 70miles a week in. I would have never thought a few months ago I'd be able to get this level of training in. I comitted myself before the summer started to give it my all over the next 12-14 months and so far I'm doing it. I couldnt even make it 200m without intense pain at one point, I gotta tell you all it feels great. I am super pumped for running IU club this year. Seeing performances from guys like Michael Nussa, Ryan Wells, and Kevin Murphy I will seriously be privlidged to run with those guys among others this year. They are great runners who deserve success for what they're doing. I found out where the national meet is, McAlpine Creek XC course in North Carolina! This is a great course with great history and I hope everything works out to where I will be able to compete at my highest level there.

This next week should be somewhere close to 70 again and next week I start dropping down abit more once the intensity of the workouts go up. Speaking of IU running club....I move in next week, wow, it's almost here. It seems like just yesterday I was the freshman runner without a clue going into high school with no direction in life at all. Over the past few years I've been through a lot, and grew into a person I would've never guessed I'd be today. Never felt wierd until now when it's really starting to sink in looking back on it all. It is certaintly an exciting, sad, and stressfull time in my life. Exciting because of whats to come learning new things, meeting new people, and taking my running to even higher heights. Sad because I leave many of my friends, pets, and family behind. Not seeing everyone on a daily basis will be wierd. Not running with some of my best guys in XC this fall will be really wierd. I will see them and the rest of my HC brothers on saturday running in the Plainfield Relays (I'm running the open 2mile). Also, two of my best friends over the last two years, (shoutout Kyle Hamilton and Griffin Wilcoxon) both left for their colleges Purdue (wierd I know, wut was Kyle thinking??), and Asbury (Kentucky) this past week. Those guys have been with me through it all and even though at most they're just a few hours away I know I'll miss the heck out of them.
 
So, I know it sounds cliche but make the times last cause it really all does go by just like that. Peace.

8/9/2011

Hey all this will be the last blog post from Maine, as I return to the cornfields this Thursday. I'm writing this on the way to the beach today which is pretty legit. I regret to inform you that there will be no run to the top of Cadillac mountain. In the end I decided not to risk it because it was something that would've been dangerous to attempt with sharp turns and alot of traffic up and down the mountain. However, I am excited to share my last week of training because it was my best week ever. I got in 70 miles last week and it felt great.

Sunday: 105:30min run

Monday: am 3.5 pm 7.25 total with 4x1600 (90sec res)   4x400 (30sec rest) (all at cruise pace). 528, 530, 531, 538, 84, 83, 82, 82. (didn't feel so hot in this workout, I switched hard day to Monday instead of tue due to our vaca schedule and it's not so great.)

Tuesday: am 30min run pm 31min

Wednesday: am 22:30 run pm 7.5 total with 8k tempo 28:40

Thursday: am 34min pm: 40min

Friday: am 7.75 total with 30 min fartlek (15x1min on 1min off)

Saturday: am: 6.5 with 7x300-350m hill pm 22:30min run

I was really proud of this week and my legs felt good. That being said, I continue to have stomach programs and digestive problems, sometime they can be extremely severe like last night after my workout I felt just awful, my stomach hurt really really bad. I didn't run this morning and am gonna do 8 later I feel better but didn't wanna push my luck early today. So, gave any of you guys had digestive problems? How did you handle them, anything I could try? Any foods I should avoid? I'd really appreciate any help cause it's a big issue for me. Just post responses, thanks all!

8/2/2011

So everyone, this is the first blog post from the great northern state of Maine. I gotta tell you, the weather here rocks my socks. I could seriously go for this all year round. it is like 55-65 every morning and usually doesn't get any hotter than 85 in the afternoon, while cooling off quickly in the evening. I mentioned I have had troubles with the bugs in the past running here, but we came so late this year I haven't had a swarm following me every morning. I started off the week on sunday with a solid 13 mile run. Then on monday, I got in 4x1K at a decent clip with my high school team nothing too big because my tendonitis was bothering me. Then on tuesday, we flew up to Maine. I got up around 4am and it was absolutely terrible. Our pilot called in sick right before we were set to take off (seriously?!?). So, it was a another boring hour in the airport, followed by another 3hrs of playing hangman on the ipads at La Guardia airport in NY. Then, we finally got to Maine. I got to see my grandparents, I only see them once a year for two weeks so it is good to catch up. We went out to eat and I had a day off from running, it was well needed. So, I started up again on wednesday.
Here's week #6

Sunday: 13miles
Monday: am: 7 total 4x1K 3:40-3:20 with the XC team pm: 50min bike ride 9-10miles

Tuesday: off

Wednesday: am 3.5 easy pm: 6 total 400, 800, 1200, 1600, 1600, 1200, 400 (rest 40sec-90sec) 1:21, 2:44, 4:10, 5:29, 5:32, 4:12, 1:23. Okay, so this workout didn't really go as planned. I met up with some of the guys from a local track club at the Bangor track for this ladder workout. They were doing V02 repeats, I stuck to around cruise pace for these. It started off real well, but my stomach had other plans. right around the second 1200 on the last lap, it hit me, I had to poop, bad. Every runner has experienced this one time or another, that feeling that if you run one more step, your dignity might I say, is going down the toilet. I simply couldnt get in that 800, so I skipped to the 400, and man did that one suck. My cool down was 6 or 7 100m jogs with 30sec rest in between (there was no bathroom anywhere).

Thursday: am: 36:41min run pm: 36:51 run (I've been running for time a lot, and always add around 2-3 minutes past 7min pace just to be sure I get in all the miles.)

Friday: am: 6.5 (with 2.5 miles of striding+running, 2x50m strides every 400) pm: 25min run

Saturday (My Birthday!!!!!): had my 5K in the morning, got 7 total in. pm: 22:30min run

so, the 5K. I mentioned I was looking to maybe PR and win the race. It didn't exactly work out that way, but it ended up being a solid showing anyway, and I learned a lot in this race, in the end, that made a huge difference to me. SO, some of the guys from the track club (sub5 track club shoutout) were there because it helped sponsor their club. they let me know who the the local big dogs are and whatnot. I will let you know, running in Maine is not anywhere near as big as it is out here. Every morning people barely give me any room on the roads and give me looks that say (what the heck is that guy doing!!!???). So anyway, I figured out the course was pretty tough, with a lot of tough hills the first half of the race, it ended downhill and flat though, which was nice. Right off the bat, I was in a bad spot, and it probaly cost me a little time in the end. I got stacked up behind some slower runners getting to the line late, and had to work my way around them on the narrow start. I kept my cool though (unlike flashrock) and powered away to the leas pack. The race opened up right from the start. One guy took off down the road. I had recognized him from last year 3k race in Bangor, he started way to fast, and I got him after a mile. I assumed the same thing could happen here, and laid back. Looking back, it was a poor move, I handled the hills fairly well, and should've gone with him. I was in 4th currently. 3rd place powered away to try to get up to the leader, who had by now opened up a comfortable lead, only a half mile in. He quickly passed 2nd, and there I sat. 1-4 stayed the same through the first half of the race. I waited patiently, knowing the finish would be in my favor. I finally caught 3rd about 2miles in, and passed him (this guy had some of the worst form Id ever seen, I thought to myself that it was a wonder he had stayed in front of me this long). By now, first and second were far ahead. I began my attacks on 3rd, and eventually broke him on the downhills. I had moved up to 3rd, and began working to close the gap on 2nd, he was far ahead, but I could see he was slowing. I blasted the downhills, and threw in some nasty surges on the flats and a few uphills. It was to no avail though, as the gap that had been shrinking, had leveled off the last half mile, and I defended my position from 4th. I was feeling the week prior now, and just brought it home 3rd place just under 17min. The race was my style, lay back and hunt down the leaders, a cat and mouse style I love working. I let the leaders get too far away this time though, and it was a poor judgment on my part. Looking back I feel like I could've ran faster the first mile and a half to close the gap, and who knows what I could've done the last part. Overall, it was a good showing, and my family got way to excited. Tried to tell them it wasn't that big of a deal but you know parents.

So, even with a day off, I got in 60-62 this week, which was great. My tendonitis has gotten a lot better on Sunday and today on Monday. I am on pace for 87miles this week after two days and a 105min run on sunday, but no way that is happening. Ill probably be high to mid 60's this week. A run to the top of Cadillac mountain is coming up!!

Hope all is well everyone, I cant wait to see some great races and performances from all this year!

7/26/2011

So, for week #5 of training (wow already 5weeks down, seems like just yesterday) I hit 65mpw, which the most I have ever done in a week. Also, just so happened that it fell on the hottest and most humid week I have ever expirienced. I am definately feeling the effects of both the mileage and the heat. All of my paces fell off drastically from wednesday to sunday which I wasn't pleased with. However, there was nothing to be done about it, and I am ready to be escaping the heat for awhile (I'll get to that in a minute). For weeks 1-5 I am at 259 miles. 
 
Here's how week 5 broke down
 
Sunday- 10 miles middle 3.5 at 6min pace, the rest at 6:50-7:00 pace
 
Monday- am: 5.5 easy at 6:55 pace pm: 3.5 at 6:48 pace
 
Tuesday- am: 6 total 24min over a pretty tough hill loop at an up-tempo effort IDK how fast prob around 6:00 pace, then 2x200 accel pm: 4 easy at 6:50 pace
 
Wednesday- (this is the day where I really started to feel bad) am: 5.5 at 7min pace pm: 4 at 6:55 pace
 
Thursday- (worst day of the week for me) am: 10 total 3x800+ 5x1000 cruise pace (60sec rest) 3:00, 2:50, 2:45, 3:30, 3:30, 3:30, 3:29, 3:29
 
Friday- am: 5 easy at 6:55 pace pm: 3.5 easy at 7:02 pace
 
Saturday- am: 7.5 total 4 miles up-tempo at 23:40+4x400 cruise (30sec rest) 1:27, 1:25, 1:24, 1:23
 
So this week was both good and bad at the same time. One thing that I noticed was that I started to pick up abit of tendonitis in my achilles which I have had pretty badly before. I have been icing and stretching it alot. It is not a very bad case, but I'll be taking tuesday off to give it a rest. After all, at 37 days straight without a break, it is my longest stretch of running without a rest day. I ran 13 on this past sunday at a slower pace, and did some lighter fast stuff today on Monday instead of a higher volume workout on tuesday, while cutting out my PM run for a 10mile bike ride instead. When I notice my paces and times dropping off whether from heat or overtraining I back off. My heartrate is not abnormal though, which Is a very good sign, and means my body is still holding up relatively well. This week will probaly be down to 55-60 hopefully. If my tendonitis holds off Ill try to work back up. If not, I have no problem backng off the miles to have better quailty workouts and to stay healthier, it's all about making it through the harder workouts and races to come.
 
Anyway, on a lighter note, I mentioned Id be able to beat the heat for awhile. That's because today, on tuesday, I'm heading up to Maine! I'll be in the Bangor/Brewer area and staying with my grandparents for our anual summer 2-week vacation up there. In case you guys didn't know, I am actually from New England and was born In New Hampshire less than an hour away from Boston. I am really excited to go. Two things that will hurt us guys from Indy though, running in Maine, is like the mountains to me. There are huge hills everywhere. This is going to be a great hill phase for me to work up my strength for the hillier areas of bloomington and southern Indiana where I'll be training for a long time to come. Second, is the bugs. There are seriously a cloud of various insects that follow me on my runs. Other than, that it's awesome, because there is barely any humidity ever, and it's 60degrees every morning. One of my goals is to run up cadillac mountain. I will also be running a 5K this saturday (my birthday). Hopefully I can take the win and come away with a PR, we'll see how that goes. I will definately be letting you guys know how everything goes up there and some of the cool stuff I get to do (like eating lobster). I have to stop writing though, it's 9:45, and I have yet to pack, and have to get up at 4:00 or so. So, until next time, good running to all!
 
Ps. WarriorXC will show no mercy in this years fantasy XC draft, so be prepared.

7/19/2011

Hey everyone. Here comes blog post #2. I just want to start off by saying how awesome all these guys blogs are. I really enjoy reading them and I'm sure they will continue to do a great job. Also, a welcome to the group for Filimon, I'm sure he will have some good stuff to bring to the table as well. Now, onto myself. Week #4 of training was a real solid one. Got in 60 which matches my highest mpw ever. I still feel great. Here's how week #4 broke down for me
 
Sunday: 9 at 6:50 pace
 
Monday: Am 5easy Pm 3easy
 
Tuesday: Am 5.5 total, 5K tempo 17:35, 800 cruise 2:44 Pm 3.5 easy
 
Wednesday: Am 5 easy at 6:50 pace Pm 3.5 easy
 
Thursday: Am 3.5 easy Pm 7.5 total with 3xmile cruise (5:29, 5:26, 5:26 (60sec rest)+4x150m accel (1st 50: 5K, 2nd 50: 1mile, 3rd 50: 400)+ some lighter hill work
 
Friday: 5 easy at 6:55 pace Pm 3.5easy
 
Saturday: 6 total 5K in 17:02 This run was faster than I was shooting for, not anywhere near an all out effort, yet faster than my reg tempo pace. Regardless, good running with my Bburg guys Wyatt Rondot and Ben Hendricks. Also shoutout to the Avon guys that ran and Jordan Mueller who nipped me at the line. Cool down with John Poray who is a super cool guy as well as being super fast. Didn't get the pm run in because I met my miles requirement for the week and didn't want to push it.
 
This week will be around 65.
 
I am super optimistic about how thing are progressing so far, I am very far ahead of where I was last XC season, and I feel strong. However, as my miles increase I will listen to my body with earnest. That's what I wanted to focus on with this weeks blog post. The topics of injury prevention and recovery are very very important to me. I am proud to say that I take very good care of my body, and that has let me have a relatively injury free career thus far. None of my injurys have been caused by running. When I got tendonitis it was from weights and calf raises, and, my hammertoe is a condition that I was born with (I have freakishly long toes), although running did bother it. I haven't had stress fractures, never pulled a muscle, broke a bone, etc etc. I credit this all to my recovery periods. As soon as the run ends, my mind goes straight to recovery. Doing appropriate strength based things like core workouts, along with a strict stretching, massage, and icing regimen. All of these things can make you healthier, stronger, and less likely to be sidelined in the fall. Now, the topic of stretching is thrown around in conversation and message boards everywhere. Does it really HELP running. Personally, I don't see any correlation between static stretching and increased performance. That being said, stretching will allow for more variety of movement, flexibility, and can improve overall well being. You don't want your muscles to be too stretched out (I don't agree that static stretching before running is needed), dynamic w-ups suffice. I think that it is an excellent recovery tool though. I stretch out after runs probaly more than most people. I find that I feel a heck of a lot better if I do. Also, massage tools like the foam roller, muscletrac, and the stick can help alot. Icing is probaly the single most important recovery tool. If you have got the coin for compression recovery apparel, I would invest in some. It really does work. Eating right and sleep are also absolutely nessecary if you want to be succesful. Taking the time to do these things may get annoying, boring, etc, but I promise you that if you take care of your body, it will take care of you (which means faster times).
 
I really appreciate any interest or support you guys show on the boards as well, it really helps and means alot to me to know people out there care to see my succeed, just like I hope to see all of them succeed at their goals.
 
Tommorrow is stage 16 of the tour, anyone have any predictions for who will take the stage victory? Can Thomas Voeckler carry the yellow jersey all the way through the Alps and upset the favorites? I am super pumped to see the action continue, it has been a daily ritual of mine to turn it on as soon as I get back from my morning run. I'll be cheerin on the Schleck brothers and Phillipe Gilbert.
 
You know what else, the greatest distance man on the track is planning on running the 10K at Daegu. FTW.
 
Have a good one everyone.

7/12/2011

OK so, the long awaited first posts are starting to come in and I am starting the week off with Ryan Cutter. I hope everyone enjoys reading our posts. Anyways, Drake has pretty much given us the reins in terms of posting material, so here goes.
 
I thought I'd first take the time to kind of expound upon what my blog will be about. I am a very detail oriented person, and at times can become almost monotonous in some of my descriptions so bear with me on occasion.

By now, I am assuming you've read my blog bio, and know the basics of "Maddison Russell." Well, that's great and all, but I am hoping that you will come to know me even more than maybe you wanted to when you started reading my blog. I am abit of a strange or goofy guy until it comes down to running. I enjoy sarcasm, but I'll try and spare you guys, from stuff I think is funny. I love sports, and am following the Tour de France alot. I like alot of wierd and random stuff too. I also have to give a shoutout to Johnny Knoxville, because he is awesome and a great role model to me. I am a pretty big running nerd when it comes down to it, as Im sure some of you have noticed. Ill probaly be talking alot about the upcoming world championships too.

I want my blog it to be a valuable expirience for everyone that takes the time to sit down and listen to what I have to say. If you get anything, anything at all out of my blog, info, inspiration, etc. it means that I have succeeded. My blog will be highlighting in short, my life as a runner. All of the hardships, the victories, and the overall expirience are not only mine, but yours as well. I urge you to take me seriously when I set my goals out for you to see. Hey, maybe your PR is faster than mine, but that doesn't mean I know any less or more than you or these other guys about what the sport is really all about. It is gonna be a mutual learning expirience after all. I will be explaining my logic behind everything and I hope you'll find interest in my training.

I am now on my 4th week of training for what will surely be my most interesting season yet. I hope to run at the NIRCA XC regional and national championships and bring home a top 10 finish as a freshman at IU. I just know it will be an awesome and challenging run to nationals, and I'll be sure to share everything with you guys. However, I don't want to be a 4-year club runner. I have much larger goals in mind, and they include running for a NCAA varsity team. My dream has been to make IU's team. I know it will be the hardest thing I have ever done, but I know I can do it.
 
Now to today. I feel stronger than ever, and feel like I am becoming the runner that I was meant to be. All my workouts and stuff have been going great. ON my fourth week of training my past weeks have been 38, 45, and 52. This week will be near 60, and I will peak at 70 in a few more weeks. Writing all my own training was daunting at first, but after I got started, I realized how natural it became. My weeks are set up fairly straightforward until I transition to harder speed sessions. I run 13 times a week now. One longer run on sundays, and two runs a day every other day of the week. I truly believe more miles and two runs a day are going to help me alot. I started the days pretty small each session, to get used to running twice a day, and am building up from there. I have one tempo run a week, getting up to 5 or 5.5 miles later in the summer. I do a harder hill session once a week, usually on saturdays unless I am running a 5K on that day. I won't be racing all out in any of my road races I don't think, they'll be at tempo pace or abit faster for the most part. I alternate weeks with a 150m accel workouts, or a cruise interval workout. Sometimes I combine and do a little of both. I do barefoot strides after easy runs. I do core every day, 3 harder core workouts, 1 moderate one, and 3 easier ones. Nutrition is also a staple in my training. My training is very similar to George Malley's "Summer of Malmo" model. One of my main goals is not to push the pace in easy runs and go at a comfortable pace, and slow it down if I have to. My speed and faster workouts were tougher to come up with and I am still working on that a little, and to set up the peaking process for XC nationals. I have a google documents spreadsheet that I update every day or so, and will make it public and post it for you guys to see in the forums. 
 
Here's what last week looked like for me. I start easy runs with a half mile warm-up that I don't count in overall mileage
 
Sunday: 7.5 at 6:48 pace
 
Monday Am: 5 easy at 7:00 pace Pm: 2.5 easy at 6:52 pace
 
Tuesday Am: 4.5 total with 1mi w-up, 3x1200+1x800 (cruise pace 60sec rest) (4:09, 4:07, 4:07, 2:45) Pm: 3.5 easy
 
Wednesday Am: 4 easy at 6:55 pace Pm: 3 easy at 6:48 pace
 
Thursday Am: 4.5 total with hill work 11x very steep hill (at whatever pace I could go) 5min jog 10xlonger and less steep hill at around 8K pace Pm: 2.5 easy at 6:47 pace
 
Friday: Am: 4 easy at 6:52 pace Pm: 3 easy at 6:47 pace
 
Saturday Am: 5 total 1mi w-up, 5K tempo in 17:17, 1mi cd. Pm: 3 easy at 6:53 pace
 
Total: 52
 
So there's week #3. This beginning post was abit of a more formal intro, I will be highlighting more stuff later, but it was abit on the fly here. I hope you guys will have stuff to ask and talk to me about. If you have any questions, comments, advice, about my training, your training, nutrition, etc, please don't hesitate to ask. I know I have alot to offer, and I hope I will generate interest as things progess. Happy Trails!

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7/1/2011 - Bio Blog

Personal Bests:

My name is Maddison Russell. I like watching basketball and hockey when I'm not following running related things. My favorite artists are Enrique Iglesias and Eminem. My favorite food is Key lime pie. I am all about running, it consumes my life and I am here for the long haul to try and learn everything I can about the sport and lifestyle. I am coming off a season ripe with adversity but am moving forward in training. I follow IndianaRunner (sn WarriorXC09), and post on both IndianaRunner and letsrun.com.

I am attending IU in the fall, although regrettably, I won't be running for the team. I may join the IU running club. My goal over the next year is to increase in fitness a great deal, increase my speed in the 1500 and aerobic endurance for 8K/10K.

My favorite racing distance is the 3K. I am all about full blown training this next year, in the hope that I will be able to run for IU's team next year, or if not there, somewhere else. I have no particular race in mind yet, although club XC champs come to mind. I will most likely hop in some races this November which is the month I'll be peaking for and then hit up some track the following spring. I will be for the most part, training myself.

The college experience for me should be.....interesting, to say the least. I am very excited. I expect I will be very disoriented for a while, and being a very structured and scheduled person, this will be hard for me. My focus in study will be physiology, kinesiology, etc. I am planning on becoming a college, then professional coach. I hope to meet a lot of new people that share in my passion. I know a lot of individuals that will be attending IU, and will hopefully have a variety of running partners. 

This is why I want to join the IU run club, club running is much bigger than I thought it was, and hopefully I can help out a lot with things in the IU club. By not having a coach, I open myself up to a lot of freedom, but that doesn't mean I'm not looking for help. I plan on making full use of any resources I come across. There will be a lot of hardships as a freshman, but a lot of positive things as well. I am expecting a challenge with everything, school, homework, my running. I am always up for a challenge though.