11/10/2011

So this has been my first of 2 weeks off from running. Even though I’m not running, I am still very active. My church league basketball team had our first practice on Wednesday and we are looking to win back to back CYO city championships. Adam Turner & Michael Socks (LNXC) are both on my team. I have started going hard in weight training on the legs. I’m gonna try to get in a good max pretty soon. I have done a little bit of cross training on my bike (it’s a mountain bike). 

Coach K, the winner of warriorxc’s prediction contest, told us that if we get top 5 at state we could give him a new haircut. So here is a short clip of that.

http://www.youtube.com/watch?v=4pPVViw4Jao&feature=channel_video_title

End Result:

I’m gonna count this as the embarrassing picture of the week. Hahha.

11/3/2011

Monday October 24

20 min in the AM

30 min in the PM

Tuesday October 25

800-600-400-200-200

“Feel Good” workout on the track in spikes. After practice I went and got a fade with etching in the back of my hair that creatively said “LCXC” I’m not sure how noticeable it was or not.  And no I did not go to some barbershop in the hood to get this done. I simply walked into Great Clips and was lucky enough that my home girl Jess was working and able to hook me up with a sweet haircut.

Wednesday October 26

20 in the AM

30 in the PM

After practice today we had a pasta dinner at Coach McCreary’s house. All of our coach’s and our whole top 12 was present after I had to go save Adam Turner when his car broke down. At first we were watching Tosh.0 and if you have ever seen that show, its not the type of show that you want to watch with your coaches. We ended up watching “Ultimate Ninja Warrior” and we got waaaay too into it. We have been making references to it ever since first watching it. And Coach Kelly claims to have built the ultimate ninja obstacle course in his basement, which I completely believe.   Below is a link to a scene from the show. It is in an Asian language with English subtitles

http://www.youtube.com/watch?v=8xa6pitEqH4&feature=related

Thursday October 27

5 x 1min1min off

Total of 10 min of running on the day. Also in weight training this week and last week we did the standing broad jump, 40yrd dash, and vertical leap.

Standing Broad Jump = 7’11

40 = 4.8 secs

Vertical = ??? Unsure what it is, my weight training coach set the lowest bar higher then I could touch and made me keep jumping and failing. My vertical isn’t the best. I just can’t wait until I can dunk a basketball to show him that white boys can jump.

Friday October 28

25 min & 4 strides

Pasta dinner at Austin Galm’s house. Instead of watching “Hoosiers” or “Prefontaine” like most teams around the state were probably doing, we chose to watch the movie “Bad Teacher.” I highly recommend everyone to avoid watching this movie at all costs. If it was up to me, we would have watched Shrek

Saturday October 29

16:15 for 45^th place? I think?

This is the day that I’ve been training for since back in the summer. First I want to discuss my individual performance. Most people are probably assuming that I am disappointed in the way I ran. But that’s not entirely true. Although I did not run nearly as well as I would have liked, I ran as fast as I could on that day. I was somewhere between 17^th and 22^nd as I turned onto the last straightaway at Lavern Gibson, exactly where I wanted to be. And when I dug in the well to pull out my kick to carry me to an All-State finish, the well was empty. Not even one droplet of water. For the first time in my life, I had absolutely nothing left as I eyed the finish. For the next 360 days I’m going to have nightmares of the last 300m or so of that race. Even though I didn’t run as well as I would have liked, I can look my teammates in the eye and say that I gave them all I had. I can’t be disappointed in that. I’m looking at the race as a learning experience. I now know that I need to train harder and that I have a lot of work to do if I want to give Troy Reeder a run for his money next year.

                Now onto the importance aspect of things, WE GOT 5^TH AS A TEAM. We made it our goal from the beginning of the summer to get on that podium at the state meet. When our name was called as the 5^th place team, I could not have been happier (except with 4^th, 3^rd, 2^nd, or 1^st J)  HUGE runs by kenny Thomas and Chandler ball is what helped us get there. It was so surreal when our name was called. I’d like to give a shout-out to the coach’s poll for ranking us 15^th in the state and for whatever IR poster (floydxc I think) said that LC is not in the mix for the podium. Also shout-out to steburg for going and following me on twitter! And to IR Brett Farve for becoming my new fav IR poster. I could write on and on about my team at the state meet, but I wont. If you want to know anything else just post something on the blog discussion. Now here are a few of my favorite pics from the meet.

Cole, Chandler, and I working together all throughout the race

LCXC class of 2013: These guys are more than just my teammates. Were all the best of friends and brothers. Cole and Adam even fight like brothers.

Photoshoot with the P90x pirate AKA chandler ball’s father. It’s an inside joke but our freshman year somehow a rumor got started that chandler’s dad illegally downloads P90X ab workouts.

Not sure how Scream got into this picture.

Photoshoot

Embarrassing ourselves with the fastest female runner in the state

We did it. 5^th fastest team in the state of Indiana

Sunday October 30

I’m taking a 14 day break from running and this was the first day. I volunteered at the LC open house where I tried to recruit kids to run. I spoke with Coach Kellison’s wife and son who is considering LC. His wife and many others referred to Coach McCreary as “one of the runners on the team”.” Funny  stuff.

Anyways…I am not doing Futlocker or NXN regional meets. I only planned on running those meets if I thought I had a shot at qualifying for nationals. I might be running the junior Olympic series as a Hoosier  Harrier just for fun. Also, I believe that I will be blogging during track season as well. So yay! Or Nay if you despise reading my posts. I might have some trouble filling up my blog posts in the off season so if you have any suggestions or anything that you would like to see tell me! Thanks for reading!

10/27/2011

Monday October 17

30 min in the AM

Variation of the “Michigan Workout” by Ron Warhurst

Weight Training: Bench Max = 170lbs

Power Clean Max = 165lbs

A good explanation of the Michigan workout can be found here -> http://runners-resource.com/the-michigan-workout/

The changes we made to the workout is we did the first mile a lot slower then 10-15 seconds off our best. And after each hard run on the track, we switched out of our spikes and jogged a lap around our school (approx 1200m). My times were:

1600 – 5:10

1200 – 3:45 (I think, don’t exactly remember)

800 – 2:08 J

400 – 53.1 (almost a PR)

Tuesday October 18

50 min run

After practice today I participated in a dodge ball tournament for charity. My team’s name was “#winning” which I came up with. Our uniforms were simply lime green shirts and the team consisted of me and some of the top junior baseball players in the school. My team was rollin thru the tournament and made it to the semi-finals. We knocked out Adam Turner’s team in quarter finals, but adam did manage to get me out that game. We were on the verge of taking the senior team when one member of my team got into an argument with the ref. This argument resulted in my team getting kicked outta the tournament for unsportsmanlike conduct. Whoooops J.  I would like mention that before we got DQ’ed out, I knocked out LC’s quarterback, Dre Townsend. Definitly the highlight of my day. We decided that next year were gonna have the same team and have our name be “unsportsmanlike conduct”

Wednesday October 19

20 min in the AM

30 min in the PM

Thursday October 20

1k – 3x200m – 1k

Today Cole Hester, Ross Pereira, and I helped our coach move into his first house!  It was really fun and now he owes us all dinner. My coach’s name is Tyler McCreary, not Mcleary, which I saw in some post. If any fishers or HSE runners are interested in teepee’ing his house just hit me up for the location.

            After I helped my coach move in I went to a pasta dinner at ross’s house where I became the Donald trump of star wars monopoly

Friday October 21

25 min run

            Today marked the birthday of Adam Turner, who I’ve been friends with sense as long as I can remember. For his birthday I got him Microsoft points for XBOX in order to download the original sonic adventure game onto the XBOX, and a coupon for Church’s Chicken. We spent the entire day playing Sonic. It was Awesome

This is adam and I in 6^th grade after we raced each other in the FCV invite. I beat him by .3 of a second but he still claims to this day that his dive/ collapse at the finish beat me out.

Adam’s birthday cake, his mom always says inspirational stuff like “run like a jaguar” or “run like you stole somethin”

Saturday October 22

5k in 16:15 at Semi-State

            I had my worst race of the year at the worst possible time. Luckily, my team preformed well enough to advance to state for the first time in school history! Don’t get me wrong though, were not satisfied just to qualify for the state meet. We are looking to perform well on the big stage on the 29^th. Individual wise, I know that my poor performance at semi-state is only going to change my position on Warriorxc09’s rankings. It doesn’t change my goal for the state meet or how I will race. I plan on running the last mile of my XC season just like I ran the last 800 of my track season, ON FIRE.

            I like to look at the bright side of things so here are some positives from Saturday: 1) My team and I are moving onto the state meet

2) I have the taste of failure in my mouth. Which tastes similar to Sunny D right after you brush your teeth.

3) I sucked a lot better than I did last year. (I think I ran a 16:40 my soph year)

4) I decided that if I ever own my own restaurant, I will have hamburger on the menu called the “SamBerger”

5) I served Helen Willman & Kendra Foley food at the place where I work and I convinced them that my real first name is Marik.

This is the 4 brosman of LC and Ross Pereira. Ross isn’t a complete brosman because he doesn’t believe in the sow that we planted at the flashrock course. He keeps trying to tell us that you can’t plant sow, that it’s a verb or something….weird.

Sunday October 23

30 min run

            Spent the entire day coughing up mucous and watching episodes of “Psych” (my favorite show) on Netflix.

            Everyone should follow me on twitter  @Matt_is_winning , if you follow me and tweet at me then you might just get a shout-out on my blog for next week! If I remember… Also I listened to a completely different genre of music while typing up this post. Everyone should check out this song _> http://www.youtube.com/watch?v=VlsBPH8O7q8&NR=1

This is my haircut for Saturday, LCXC!

Embarrassing picture of the week: Chandler Ball playing rock band.

10/20/2011

Monday October 10

30 min in the AM

35 min in the PM + 4 150m strides

Tuesday October 11

Sectionals – 15:54 for 2^nd

            I went out in 3:10, and hit 5:10 for the mile. I don’t remember any other splits. I was .8 of a second from taking down Futsum. And yes, I realize that Futsum had much more gas left in the tank. He was even yelling at his teammates to run faster with a mile left in the race. I knew that I would need a miracle to beat Futsum straight up. He broke me with ease with about 1k left. However, Futsum turned off his engine a little too early. When I saw that he planned on just jogging it in for the win I kicked it in to top gear. Futsum looked back with maybe 50 meters left which ruined my surprise attack. This was the 2^nd closest I have ever come to defeating him. My freshman year in the LC vs NC track dual meet, I was .3 seconds from beating him in the 1600 with a time of 4:4?.

            As a team, LCXC placed 2^nd at sectionals which is the highest finish in school history at sectional. If you are wandering why we only had 6 people finish the race, it is because Chandler Ball was running sick and Coach Tyler decided that it would be best to pull him out. Below is LCXC cooling down at sectionals.

Wednesday October 12

25 min in the AM

45 min in the PM

            Today I received word from Coach Holman that he was able to schedule an unofficial visit for me at the Naval Academy in Annapolis, Maryland on November 25^th! I’ll be in Virginia for Thanksgiving so the Naval Academy will only be 2-3 hour drive away. I’m still undecided if I want to dedicate 9 years of my life to the Navy so I think taking this visit and talking with the coach will help me figure some things out.

Thursday October 13

2 x 4 x 200m @ 30-32 w/ 400m recov in 1:40

10 min WU & 15 min CD

            The second set was in spikes. This was a “feel good” workout

Friday October 14

35 min + 4 strides

            Today we received our new Nike sweats & half-tights! (which were on display at regionals) They are so comfy that Chandler Ball even slept in them. I’ll now be jogging up to receive my award in some sweet maroon sweats instead of extra-long basketball shorts.  After practice today I hit up LC’s last home football game of the year with Adam Turner and all decked out in pink. There we witnessed LC destroy Bloomington North and we did some not so hardcore cheering. We left at half-time to go watch the Prefontaine movie with some members of our girls team who had never even heard of Steve Prefontaine. Maddy Roach was nearly brought to tears when he died.

Saturday October 15

15:39 for 3^rd place

            Going into the meet, my goal was 2^nd place. I wasn’t able to hang with Troy Reeder today though, he ran great. I didn’t really have any strategy going into the race. Shortly after the 1k I took the lead and picked up the pace. I had a small gap on the field until I turned around and spotted a maroon jersey chasing after me. Cole Hester and I took turns leading from then to a little before the 3k where Troy Reeder took over with Futsum following. As a team, we finished 5th. We tied NC but they won on 5^th man and were less then 15 points behind Carmel if I recall correctly. This is the second time in school history that LCXC has qualified for semi-state as a team. On October 22, we will look to make history and be the first LCXC team to qualify for the state meet. Or at least I have been told that we have never ever qualified for state. I haven’t done any research to confirm this.

Sunday October 16

37 min run

     I was unable to locate my watch on this day. I was supposed to run for 35 min, my kitchen clock told me I ran for 37 min. I’d say that is pretty swell for not having a watch. Now here is a picture of Connor Claflin in middle school. The guy in the middle is Matt Turner, the brother of 4x800m state record holder Adam Turner. 

10/13/2011

Monday October 3

30 min in the AM

15 WU into a fartlek of  15 x 1 min on, 1 min off

            For our 30 min morning runs, we run on the trails of Fort Benjamin Harrison. This a great place except for the fact that at 7 in the morning, you can barely see where you are stepping. It is very much like running through the Forbidden Forest. We have run at fort ben so many times that we know the location of every ditch and crevasse. Also, every time we run in the dark, Adam Turner behaves as if an incantation has been cast upon him.

Tuesday October 4

10 miles

http://www.xtranormal.com/watch/12540784/lcxc-homeboyz

If the link works correctly, it is an animation that one of my best friend’s father created. It does contain some profane language.

Wednesday October 5

30 min in the AM

15 WU - 5k in 16:18 – 20 CD

            Today was the day of the Conference Indiana meet at Southeastway Park. My splits were 3:14 – 3:24 – 3:28 – 3:12 – 3:00. I placed 12^th which earned me All-Conference honors. We placed 4^th as a team. Here are my thoughts on the “Photo of the Week”: I was incredibly too far back to even see the finish. I actually did not even know that the race was so close until I saw the photo on the front page. Neither Sublette of Smith seemed bitter about the finish at all when I congratulated them on their outstanding performance. I assume it was just an accident. Carl Smith was probably in a maelstrom while trying to hold off Sublette’s torrid kick.

            I am going to be honest,  I do not hesitate at all to throw some elbows during a XC race. My freshman year in the Culver varsity race, I was knocked down in the first 100 meters and trampled (No, the race was not . I still have a 3 inch scar on my right calf to prove it. Ever since then, I am mean when I race. So for anyone I have ever elbowed, I apologize, it is nothing personal. And to all IHSAA officials on IR: This is all a big joke and has absolutely no truth to it.

Thursday October 5

45 min run

Friday October 6

40 min

Saturday October 7

15 min WU – 2k – 5 min rest – 3x 1k on track with 2:30 rest

            I ran the 2k loop in 6:57 on this loop made on the LC campus. It involved running through the outfield of the softball diamond and a lot of sharp turns with awkward footing. My times for the K’s were 3:07 – 2:57 – 2:47. After the workout a bunch of our team went to Panera then headed over to Fall Creek Valley Middle School to support Belzer in their last XC meet. This was the first year where I could not slip into the meet for free by posing as a runner warming up. Most middle schoolers aren’t rocking facial hair like I am. I believe Belzer had 5 or 6 eighth graders on their team. I really hope all of them decide to run in high school for we can field a whole freshman team, unlike this year where we only had 4. I can also tell you from the meet that the Carmel XC program is definitely not going downhill. Everyone should also be ready for another Dorsey to come out onto the XC course next year. I have a sister in 8^th grade and even though she didn’t run this year, I’m pretty sure that she will come out for the team next year. Although I do not think that she will be one of the better girls on the team, she will definitely have the Dorsey running form going on

Sunday October 8

40 min run          

I was in a old school hip-hop mood when I typed this blog. The two songs I was jamming to while typin this up are “Boyz n the Hood” by Eazy E & “Juicy” by Notorious B.I.G.

Both of these songs contain very vulgar language. Keep that in mind before choosing to google any of these songs or whatever.

                            I have  decided that I will post an embarrassing picture of a member of LCXC once a week. So here is Thomas McGuirce wearing a speedo with a sick tan line:

10/6/2011

9/29/2011

9/22/2011

Monday September 12^th

30 min AM run

8 x 1k w/ 2min rest (3:03 – 04 – 10 – 08 - 07 – 05 – 03 – 2:59)

These were run around a K loop at Lawrence park. Every time we run here there is always some Catholic school playing a soccer game so that’s pretty entertaining to run by. This included a 15 min WU & CD. On the WU an old man threatened our lives because Cole Hester decided to hiss at his cat.

Tuesday September 13^th

60 min run

I spent the entire school day at some youth camp in Columbus, IN where I talked to ERIN SHUFFET from CN

Wednesday September 14^th

30 min AM run

35 min PM run

Thursday September 15^th

2 x 1k @ 3:08 w/ 1:40 recov – 4 x 400 @ 68 w/ 90 sec rest – 2 x 1k @3:05 w/ 1:40 rest

The workout was on the track which I enjoyed. Felt smooth and relaxed. No lifting in weight training class today. Instead we did testing for the standing broad jump. I PR’ed with a leap of 7’11. IM JUMPING 8 FT NEXT SEMESTER.

Friday September 16^th

35 min

Saturday September  17^th

5k in 15:41 @ Flashrock

Splits were similar to my previous race at brown county except with a slow last mile. I am disappointed with how I ran but it is my 2^nd fastest time ever. Bottom line: I need to run faster.

Sunday September 18^th

35 min

Sorry for the lack of entertainment which you will probably experience from reading this post. I am currently overwhelmed with school work this week. Hopefully I’ll have more time to write up a blog post next week for I would much rather be writing about running then who the Pueblo Indians revolted against the Spanish in New Mexico in 1680.

9/15/2011

Monday

15 x 1 min hard, 1 min moderate……on a stationary bike

I took a spill down a flight of stairs late Sunday night. I landed on my hip and bruised it pretty bad. The trainer cleared me to run but I was just playing it safe. Only thing that kept me entertained was when football players would walk by and say something along the lines of “Ay look at Dorsey training to be the next Lance Armstrong”

Tuesday

70 min run

            Elder Holman returned back from his stint in South Korea for the World Championships. I’m still not dismissing the rumor that Holman really goes to Hogwarts and uses the World Champs as a cover story.

Wednesday

30 min in the AM

3x5 squat, 4x4 clean pull, 3x5 CG bench, 10-15 min of core + abs

50 min run

Alex Schulke

Thursday

2 x 5 x 400 w/ 400 @ 90sec recovery

Times: (71-75-75-73-72…62-65-65-62-59)

            Felt very fit, I love 400s. These were run on a 400m grass loop at the Lawrence soccer fields and we wore spikes for the 2^nd set

Friday

30 min run

3x5 bench. 3x8 lat pull down, 10-15 min of core + abs

            Weight training coach got mad at me for refusing to do any lower body lifting. However he let the football team stretch the whole class because they had a game later that day. I told him Saturday mornings are my Friday night lights. I’m pretty sure that just angered him more.

Saturday

6^th place in 15:28 at brown county

Splits that I think I heard while running: 1k- 2:56, 1 mile – 4:45, 2k- 6:05, 3k-9:17, 2 mile- 9:54

            Going into the race, I was planning on running a 15:30 and being in contention to sprint it in for the win. But some people decided that they wanted to be fast this year and I found myself kicking the last 800 to go from 11^th-6^th.  Really wish I could find out my last 1000/800m split. I did PR by 16 seconds and am now only 18 seconds off from being the fastest cross country runner to ever attend LC. Nick Middleton is #1 with a time of 15:10. Also every single Junior and Freshman on the LCXC men’s team PR’ed. I like that and Cole Hester gets  a 40 second PR by running a 15:48 and move up to 4 all-time on the LC leader boards.

Sunday

35 min

9/8/2011

9/1/2011

8/25/2011

The first week of school is always painful. I averaged about 6 hours of sleep due to the rigors of the classes I’m taking. I highly recommend never taking AP Bio unless you enjoy spending 2-3 hours every night doing homework. We only had one before school run this week but I expect this to increase as we adjust to school. Also, I am taking a weight lifting class which we began lifting next week. I’ll post on here what we do in that class.

Monday August 15^th

AM

-          4 miles

PM

-          1.5 mile WU

-          8 x 1k w/ 90 sec rest @ 2:18 avg. (1^st – 3:22…..8^th – 3:07)

-          1.5 mile CD

Tuesday August 16^th (first day of school)

-          10.5 miles

Wednesday August 17^th

Before School

-          3.5 miles

-          10x100m barefoot strides

After School

-          8 miles

Thursday August 18^th

-          1 mile WU

-          3.2 mile tempo in 17:10

-          5 min rest

-          1000m on the track in 2:50

-          1.5 mile CD

Friday August 19^th

-          800m WU

-          6.5 miles

-          6 x 100m barefoot strides

Saturday August 20^th

-          15 min WU w/ 3 x 30sec up tempo

-          5k in 16:10 on Lavern Gibson

-          25 min CD

Sunday August 21^st

-          5 miles

Miles this week =  62

            I just finished reading Jason Crist’s blog and noticed that he did 62.5 miles this week. He beat me by 3 seconds on Saturday. That .5 mile made all the difference :). I would also like to point out that at the meet Saturday, Lawrence Central had the fastest, slowest man with Keegan Burrell finishing in 185^th place.

8/18/2011

This week concludes my summer training. By the time this is posted I will be already on day number 3 of school. Only 170 somethin left. I feel very fit going into the season.

Monday August 8, 2011

AM

-          1 mile warm-up + dynamic stretching

-          Weight lifting (same as it has been in previous weeks)

-          10 miles

PM

-          30 min run with the whole team

Tuesday August 9, 2011

AM

-          45 min recovery run

PM

-          90 min of basketball with Connor Claflin, Adam Turner and Cameron Doxey.

Wednesday August 10, 2011

AM

-          1.5 mile warm up

-          6 x 1200m w/ 2 min rest (4:07 – 3:58 – 4:01 – 3:55 – 3:52 – 3:43)

-          1.5 mile cool down

PM

-          5 min warm up + dynamic stretching

-          20 min run with the whole team

-          Abs

Thursday August 11, 2011

AM

-          50 min run (10 warm up – 30 tempo – 10 cool down)

PM

-          35 min run (10 up – 15 tempo – 10 down)

Friday August 12, 2011

AM

-          1 mile warm-up

-          4 Kenyan Takedown Miles (6:07 – 5:53 – 5:47 – 5:12)

-          1.5 mile cool down

PM

-          3.5 miles

Saturday August 13, 2011

-          8 miles on country roads in Montpelier, Indiana.  I saw about 3 times as many cows as I did humans. I thought about trying to find this “Devil’s backbone” that Josh Neideck always talks about in his training blog but I wasn’t really in the mood to get lost.

Sunday August 14, 2011

-          5 miles

Miles on the Week: 63

Coaching Changes @ LC

      Coach Mike Holman has been very busy this summer with a plethora of elite training camps & he is currently coaching at the World Championships in Korea. Coach Holman has handed off the baton to Coach Tyler McCreary as LCXC’s new Head Coach. Coach Holman will remain an assistant coach along with Coach Kelly & our volunteer coaches of Coach Ijames and Coach K. Tyler is a former runner of LC & IU. All of these coaches have had a massive impact on my life and there is no way that I could have had the success that I’ve had without each and every one of them. 

My blogs will get short & sweet now that school is starting so I actually have stuff to do. Also because Marcus Safer complained about my lengthy blog posts, haha. School ruins my daily ritual of my summer which was lying on my couch and watching movies on Netflix after every morning run. By the time this blog is released my first XC meet of the season will be 2 days away. I’ve been hearing rumors that there might be some bears in Terre Haute on Saturday morning, so you might want to go check that out.

8/11/2011

I spent Monday to Friday last week at LCXC cross country camp which is always one of the toughest, yet best weeks of summer. Our camp takes place at Whitewater Memorial Park in Liberty, Indiana which is very close to Union County High School. There was indeed a Tate Schienbein appearance made while I was washing dishes one afternoon. Too much happened for me to go into great detail about anything so if you have any questions, feel free to ask.

Monday

AM

-          8 miles

PM

-          10 min warm-up jog

-          6 x 450m hill sprint w/ 450m jog recovery. This first 75m of the hill was a steep incline  followed by 375m of gradual incline

-          10 min cool-down

Night

-          Coach’s bonfire

Tuesday

AM

-          8 miles

PM

-          20 min recovery jog

-          Swimming relay races in the river!

Night

-          Senior’s bonfire

Wednesday

AM

-          2 mile warm-up

-          3 x 2mile w/  6-8 min rest.

-          The 2 mile repeats take place on this loop called “Veteran’s Vista.”  It is one of those trails where it seems like you’re always going uphill and never down. I’m sure Tate has ran this many times.

-          1 mile cool down

PM

-          5 miles

Night

-          Snipe  Hunting!

Thursday

AM

-          8 miles

PM

-          Angel/Devil  ( most anticipated & competitive workout of the whole summer, I’ll explain at the end of this post)

Night

-          Annual trip to Wally’s World where even all my coaches got in on the go-karting action!

-          Skits:  Every year each class (freshman, soph, junior, seniors) organizes a skit that just makes fun of other people on the team and coaches. Its all in good fun and easily the funniest night of camp.)

Friday

-          8 miles with 7 of my best friends right by my side

Saturday

-          1.5 mile warm-up

-          6k time trial. Came thru the 1k @ 3:09 & 5k @18:17. Felt awful, I’ll be ready come October

-          1.5 mile cool-down

Sunday

-          5 miles easy

Miles on the Week:  70

Angel/Devil Workout

I’m not sure how this workout came around but it has been a tradition at LCXC camp. The goal for both is obviously to win. There are 3 “heats” with 9 runners in each heat based on talent. The workout is run around a 440m loop of gravel.

Angel (max 4 laps): Whoever crosses the line first for a lap, is done and just jogs reverse loops until everyone else finishes. Everyone continuously runs until they cross the line first for a lap or until they run the max number of laps (4).

Devil (max 8 laps):  Devil is all about pride and takes place about 20-30 min after Angel. Whoever finishes last on the lap is out and done with the workout (so if you want you can intentionally get last to be done). You pretty much just keep running until you finish last for a lap or until you’re the last man standing.

            I’m not the best at explaining things but I really hope that at least someone understands this. There is a lot of strategy involved. Every year I have been at camp there has been 2 people who go for the win on Angel and whoever doesn’t win almost always ends up finishing last.  I won both workouts this year and came thru the 3200 in devil @ 10:06 which is 22 seconds faster then my 3200 PR from last track season J

Corn Hole Tournament

It is also a tradition at the LCXC camp to have a corn hole tournament in which everyone (even coaches) must play in. If there is anyone out there who is actually actively reading my blogs, you will recall from the first post that one of my goals was to win the LCXC corn hole tournament. The past 2 years Ross Pereira and I had teamed up and placed 2^nd. So this year I decided to drop Ross and pick up Adam Turner. Our team name was “Fear & Loathing in Union County” But yet again, we failed to win. We placed 3^rd. I almost cried myself to sleep that night.  And yes, that tan line is 100% real.

LCXC Assassin (by request of Adrian Glover J)

            After we returned from camp, I decided to organize a game of partner assassin. Here is how you play: First each person had to get a partner of the opposite sex if possible. Everyone is assigned a pair that they have to shoot with a water gun, hose down, or hit with water balloon (assassinate). Once they “assassinate” them they now have to kill whoever that person/team was attempting to kill. Of course there are certain times and places where someone can not be shot (in their house, school, practice,work) but the game gets pretty intense. I last about 14 hours before getting killed. I had a 1$ gun from Walgreens while he had a super soaker and my partner was taken out soon after. The most epic thing that has occurred so far is too long of a story to say but it ended with Ross Pereira running about 2 miles in his underwear.

8/4/2011

Monday July 25

Weight Room

-          5 x 5 deadlift @ 225lb

-          200 crunches

-          3 x 10 glut hams

-          3 x 10 dumbbell overhead press @ 30lbs

-          10 pull-ups, 2 dips, 8 pull-ups, 4 dips, etc…..end with 2 pull-ups, 10 dips.

Run

-          1 mile warm up

-          65 min long run

Tuesday July 26

AM

-          4 x 1 mile @ 5:30 w/ 3 min rest

-          1 mile warm-up and 1 mile cool-down

PM

-          30 min run

Wednesday July 27

-          1 mile warm-up

-          45 min run

-          10 x 100m strides @ 80% effort

Thursday July 28

AM

-          1 mile warm up

-          5 miles in 28:15

-          15 min cool down

-          Lots of plankin’

PM

-          45 min night run with Austin Galm.

Friday July 29

Run

-          20 min warm up

-          3 x 4 laps around the “sledding hill loop” in the fort with about a 125m sprint up a hill every lap w/ 5 min between each set

-          20 min cool down

Weight Room

-          50 pull ups

-          50 dips

-          100 walking lunges

-          200 crunches

Saturday July 30

-          55 min run with Chandler Ball & Cole Hester

Sunday July 31

-          30 min light jog

Mileage for the week: 62.55

A few somewhat training related side notes for the week

1. Thurs-Sunday I took a Hot & Cold Water Therapy shower. One of my coaches introduced this to me.  Details about this in the simplest form I could find can be found here -->  Constant Hydrotherapy

1. All my runs that are listed in minutes I count as Badger miles. Example: 55 min = 7.85 miles (7 min pace per mile) regardless if I ran faster.

1. On Saturday I watched one of my coaches, Tyler McCreary, get married. That was really cool for just back as an 8^th grader at Belzer Middle School I recall looking at the track record boards and wondering who T. McCreary was and how he was so fast. So, congratulations to him and his wife.

1. While you are reading this, I am currently at Whitewater Memorial State Park in Liberty, Indiana for LCXC team camp. This means I’m sleeping, running, eating, or playing corn hole right now. Because that is all we do at camp.

“It feels good, and it gon keep on feeling good”

                        -DQ Wallace when asked how it feels to be a National Champion. Interview video is below.

è http://www.milesplit.com/videos/?id=18686

7/28/2011

I decided that from now on I am going to blog from Monday-Sunday just to change things up.  So this will just have the remaining days of last week which I didn’t include in my last blog and mainly focus on the highlights of the milk mile.

Thursday July 21^st

            1.5 mile warm-up

            3 x 3k @ 10:45 w/ 10 min rest

            1.5 mile cool-down

            30 min night run with Austin Galm

Friday July 22^nd

Weight Room

-          3 x 10 single leg squat each leg

-          3 x 10 glut hams

-          3 x 10 dumbell overhead press @ 30lbs

-          10 pull-ups, 2 push-ups, 8 pull-ups, 4 push-ups…..etc

-          200 crunches

Run

-          55 min run

Saturday July 23^rd

AM

-          6.5 miles in 45 min

PM

-          1 mile warm-up

-          Milk Mile in 5:32

-          1 mile cool-down

Sunday July 24^th

30 min jog      

Approx. 40-45 miles on the week.

2011 Brosman Milk Mile

http://www.youtube.com/watch?v=BxmgoZpXX84    ßlink to milk mile video (warning: its 15:00 min long)

Start List

Matt Dorsey – Lawrence Central

Ross Pereira – Lawrence Central

Cole Hester – Lawrence Central

Kenneth Farris – Wabash

Macey Roach – Lawrence Central

Matt Cobb – Lawrence Central (soccer player)

Kimi Wylin – Lawrence Central

Michael Lupinacci – Lawrence Central (soccer player)

Daniel Davila – Lawrence Central

Sam Hartman – Lawrence Central (soccer player)

Franklin Norris – Lawrence Central

Austin Galm – Lawrence Central

Carter Marshall – Lawrence Central

Brandon Smith – Warren Central

Jake Waterman – Wabash

Connor Claflin – Columbia

Chandler Ball – Lawrence Central

Kendra Foley – Noblesville

Andrew Bosler – Hamilton Southeastern (CYO basketball player)

Darin Lawrence – Lawrence Central

Kyle Duvall – Westfield

Bethany Neeley – Greentown

Adrian Glover – BYU

James Schulte – Kokomo

Brittany Neeley – Greentown

Anna Bearss – Warsaw

Chris Mickelsen – Lawrence North

JT Thrapp – Lawrence Central (soccer player)

Jordan Elder – Lawrence Central (Swimmer)

Adam Turner – Lawrence Central

If you took the time to count, 30 people registered to run the race and I believe 29 of them finished. I was able to go back and look at the video I have to determine the time and place of the top 20 individuals.  There were also appearances made by David Dalton of Greenwood, Meredith Jackson of Franklin Central, Sean O’ Brien of the University of Indianapolis, Hellen Wellman of Noblesville, and another Noblesville runner who was supporting Kendra Foley that I did not have the pleasure to meet.

Results

1) Jake Waterman – 5:01

2) Ross Pereira -5:10
3) Andrian Glover - 5:20
4) Matt Dorsey - 5:32
5) Cole Hester - 5:40
6) Adam Turner - 5:42
7) Connor Claflin- 5:45
8) Kenneth Farris - 6:00
9) Brandon Smith -6:20
10) Carter Marshall -6:23
11) Kyle Duvall- 6:28
12) Darin Lawrence - 6:38
13) Frank Norris (won first lap)- 6:41
14) Kendra Foley- 6:46 (TOP FEMALE FINISHER)
15) Anna Bearss- 6:47
16) Danny Davila - 6:58
17) Austin Galm- -6:58
18)Chandler Ball- 7:16
19) Bethany Neeley- 7:16
20) JT Thrapp - 8:04 (first non-runner to finish!)

21) James Schulte – 8:11

22) Brittany Neeley – 8:16

23) Kimi Wylin – 8:19

24) Macey Roach – 8:21

25) Chris Mickelson - 8:38

26) Andrew Bosler - 8:48

27) Matt Cobb – 8:50

28) Jordan Elder - 8:58

29) Sam Hartman – 9:52

30) Michael Lupinacci – DNF (went to rascal flats concert)

Highlights!

-          Jake Waterman almost breaking the 5 min barrier

-          Ross Pereira leading the race Prefontain style until the last 75 meters

-          Also watching Ross lay of the football field puking for 20 min after the race (puke is still there)

-          Sam Hartman drinking strawberry milk which he put blue food coloring in. (yes, his puke was blue)

-          Kendra Foley & Anna Bears running blazing fast times

-          Frank Norris winning the first lap in a baseball cap and speed suit

-          Team “Udder Destruction” being the overall champion and also winning the title as team with corniest name.

-          Tyler Mccreary as the announcer.

-          LCXC post milk mile party at IHOP at 11pm

-          Chandler Ball almost getting out kicked by Bethany Neeley

-          Carter Marshall dumping his cup of milk on a spectator instead of drinking it.

I originally decided to host a milk mile because I couldn’t make it to Westfields because I was still training for nationals. I wanted it to be mainly the LCXC team and friends for it was kind of a team bonding experience and also to make fun of each other for puking a lot for the rest of the season. Chandler Ball won’t stop hearing about how he almost got out sprinted by a girl for a while.  Thanks for taking the time to read this

P.S. Happy birthday shout out to Brittany and Bethany Neeley

“Now that I’m a two time All-American I think I’m going to move to Ireland. Ain’t nobody ever think about Ireland”

-          Tyrenzzie Burgees after placing 4^th in the 4x4 at NBON

Peace.Love.Brosman.

7/21/2011

Hello Brosman. Thank you for taking the time to read my blog or for at least reading the first few sentences. I plan on just starting off with where I left off from last week so I’ll just post my training from Thurs-Wed from now on.  Although I’m no longer writing this up while over looking the Gulf of Mexico, I am glad to be back in Lawrence and able to train with my team. Cross Country workouts seem at least 5x harder for me when I attempt to do them on my own.

Thursday July 14 2011

No run. Back was again in pain and I don’t want to try and push it and risk injury before the season has even started…..

Instead of running I enjoyed the festivities of Panama City Beach. Got my tan on for a solid three hours and went parasailing for 4 miles. (I know it doesn’t make sense to not run yet go parasailing, which yanks around your back, but I did not want to miss out the opportunity to parasail.)

Friday July 15 2011

AM – 30 min run on the streets

PM – 30 min run on the streets

I was so happy to be able to run again that I did it twice. Felt like I had some catching up to do because of the two days I didn’t run. Probably about 8 miles on the day.

Saturday July 16 2011

13 hours in a car. 3 hours of work.

7 miles @ 6:30 per mile average.

- Ran at 11:30 at night

- Pretty sure I ran by Scott Stanley on the night run. He was flying!

- Took a pit stop after 7 miles when I saw Cole Hester’s car parked outside a friend’s house. Literally ran into their house, ate food, used the restroom, and ran right out.

Sunday July 17 2011

20 min easy jog. It was hot and I was very tired.

Monday July 18 2011

Weight Room

5 x 5 dead lift of 225lbs

300 crunches

3 x 10 bicep curls on each arm of 30lb

3 x 10 glute ham raises

30 dips

30 burpees

Run

10 min warm up

10 sets of 2 min on / 1 min off

5 min cool down

Today was the first time I’ve done any legitimate lifting in about 3 months. (Other then doing a lot of single leg squatting. One of my summer goals is to dunk a basketball. Which if my hands weren’t so tiny I would have accomplished.)  The weight room was pretty difficult but I love lifting. It didn’t help that the whole time we were lifting the fire alarm was going off in the school. The first part of the fartlek wasn’t too bad but the pace increased with each set. By the last set I was hurting but able to stay with my teammates, Cole “the best” Hester & Ross “loser Brazilian rogue” Pereria

PM – 1 hour of intense basketball at open gym (wore the hoosier harrier xc jersey!) Ran a few suicides, ill count them as strides.

Tuesday July 19 2011

AM – 55 min run in Fort Benjamin Harrison (where 75% of our runs take place)

Followed by four laps around the sledding hill loop then a 10 min cool down

I’d say about 70-75 min worth of running this morning. The run was very difficult, my body is sore from lifting and basketball yesterday.       I also had the song “Somewhere over the rainbow” by israel kamakawiwo'ole stuck in my head.

PM – 35 min night run on my own

Wednesday July 20 2011

Overslept and showed up an hour late to practice

45 min run on my own

-          10 x 100m strides @ 85% effort w/ 45 secs rest

-          300 crunches

July 14^th-July 20^th

~45 miles

Side Notes:

1)      Brosman milk mile this Saturday at LC @ 8. BE THERE

2)      Spinal Tap was the greatest band ever to not exist.

MILK MILE TRAINING

            I got some really good base milkage in last month and I’ve been starting to crank out the repeats this week. I had a real tough milk chugging repeat working out on Wednesday which ended in about 2 hours spent taking the Browns to the Super Bowl. The workout was:

            - 4 x 16oz of milk followed by all out 3k @ 9:00

             - This is all a joke

But seriously….BROSMAN MILK MILE JULY 23^RD LAWRENCE CENTRAL 8 O CLOCK – BE THERE!

“Stronger people are generally more useful and harder to kill”

                        -Justin Cecil (former LC weight training coach)

Peace.Love.Brosman.

7/14/2011

I am currently sitting on a balcony, laptop in hand, and marveling at the beautiful Gulf of Mexico. I'm in Panama City for some 14U National Softball tournament. Unfortunately, I did not meet all the eligibility requirements so I’ll be just cheering on my sister from the bleachers.
Before I begin discussing running related matters I would like to get some points across first:

1. English is not my best subject, however I should be able to get my point across fairly clearly.
2. I do not take the time to keep track of how many miles I am running a week, so please don't ask me that. If I know, I will post it on here.
3. Other than that, feel free to ask me whatever you like. I love to talk.
So I am going to start with my first road race of the year.
Saturday, July 2nd

Carmel Freedom Run

Three of my teammates and I car pooled to Carmel for the 4.5 mile freedom run. I was sporting the USA singlet with American flag boxers. http://orders.racephotonetwork.com/QPPlus/SearchBibNumber.aspx?_AccountNumber=468&EventID=970315  <----type in 835 for bib number to check out the swag.
showed up to the meet late so I was able to get in a solid 7 minute warm up which was adequate. I averaged 5:44 pace per mile for the race. splits were something like 5:30-5:42-5:42-6:03-2:51 (half mile) I felt very smooth and relaxed the whole race. I kind of shut it down after 3 miles because my coach told me to not go much faster then 5:45 since this was my 6th day back from a 9 day break ( my break included no runs and 3 leisurely bike rides) Overall I felt much greater then I expected too.
-15 min cool down
Sunday July 3rd
no run
28 miles biking
- 2 x 4 mile intervals @ 22 mph
- first time ever biking hard. I really enjoyed it and would like to do it more. Unfortunately, my 1950's racing bike couldn't handle the heat and fell apart on me when I got home. When I get back from Florida I plan on hitting up Craig list for a new bike. If there are any novice bikers out there that know where I could get a decent bike for not a lot of money then please contact me.

Monday July 4th - Moratorium
We meet as a team everyday during moratorium and just do what we think we would do if our coaches were there. Many teammates are on vacation so the practices are small and we make sure that no teammate is running alone on any run.
2min on/ 1 min off farther (45 min overall)
-5 min warm-up
- on = approx 6-6:30 pace
- off = approx 7-7:30 pace
- 10 min cool down
- 10 x 50m strides @ 85% effort
- core*
* core = 4 x 15 seconds of crunches - straight legs - flutter kicks - bicycles...15 seconds in between each set. after this we do 30 seconds of front planks - side planks - back planks. also a total of 50 push-ups spread throughout everything

Tuesday July 5th
65 minute long run
-30 min pick up in the middle. Started at about 7:00 pace and I'd say that we might have broken the 6:00 minute barrier towards the end.

Wednesday July 6th
2 hours of ultimate Frisbee and soccer with the team. I came home with about 5-6 turf burns.
- 1 goal scored in soccer
- MVP of soccer goes to Austin Galm for scoring
- numerous turn over’s made in ultimate (Frisbees just seem to never go where I want them to)
This was followed by about a 15 minute run to Cole Hester's grandmas house and back for some breakfast!
- core!

Thursday July 7th
5 mile lactic threshold* run
- I think we averaged right around 6:00 min pace for the 5 miles. That was with a 6:30 first mile whooooppppss
-1 mile up and 1 mile down
* I don’t know what lactic threshold is but it was a medium - hard effort

Friday July 8th
60 min run thru fort Benjamin Harrison
-slight 20 min pick up
- 10 x 100m strides barefoot!
- core!

Saturday July 9th
20 min jog @ 4 in the morning. I'm not going to lie, it was kind of scary
-embarked on 12 hour car ride to Florida at 5.
Sunday July 10th
30 min run on the beach barefoot. beach was VERY crowded. I can't even imagine how busy this place must be during spring break.
- core!

Monday July 11th
15 x 1min on - 1 min off
- 10 min warm up
- 10 min cool down
I ran along the street in front of my condo today. The most interesting place I passed was titled "tequila & tacos" Very interesting combination. Most people who saw me running kind of looked at me like I was half crazy.
Rapped the Hoosier harrier unit all day
-          100 push ups

Tuesday July 12th
The goal for today was to get in a 50 min run with a decent pick-up and then do some sprints up the stair case in my condo
21 min into the run my back shoots up into extreme pain. I stop for about 5 min and try to stretch it and rub it out. Then I began jogging back to my condo and with every step the pain increased. So after 3 min of that I decided just to walk back. My back was still in pain just walking.
I think i just have a really sore back muscle or something. Maybe slept on it funny. But to help make it feel better i:
- took some Aleve
- used an Icy-Hot patch
- sat in a hot tub for about 20min
- i also spent about 20 min in a sauna and another 20 in a steam room

I'm thinking that i will take a couple days off from running to rest my back.

Wednesday July 13th
No exercising today. I originally planned on not running today, but replacing my run with some swimming. I woke up at 10 AM and was at the softball diamond cheering on my sister’s team from 11 AM – 11 PM. Definitely did not expect her team to win that much and keep me at the ball diamonds. So, I took it as a day off.
 
My back is feeling better. My hypothesis is I just have a back muscle who decided to be a wuss. And by that I think I have a sprained or pulled muscle. Something like that. No big deal. 
 
Miscellaneous Side Notes:
 
Brosman Milk Milk @ Lawrence Central July 23rd. Race will start around 8:30
-          5$ entry fee for team of 3
-          Scored like an XC race
-          Trophies for top finishers
-          Even if you don’t want to compete, still come out! The more the merrier!
This song is a must have on any “pre race” or “pump-up” play list  à http://www.youtube.com/watch?v=x-_Wuv8ZJXM
Shout-out to everyone who purchased a brosman shirt!
 
 
Peace.Love.Brosman

------------------------------

7/1/2011

Personal Bests:

5k- 15:44
1600- 4:22.65
800- 1:51.4 (split) 1:54.7 (open)
400-53.2 (open)

Accomplishments:

-Freshman miracle mile champion 2010
-3rd place 4by800 relay team at state 2010

-LC Invitational champion 2010
-Culver Invitational frosh/soph champion 2010
-Semi-State qualifier 2010

-800 state qualifier 2011
-4x800 relay runner-up @ HSR
-Conference Indiana Champs and record holders
-Marion County Champs
-Sectional Champs
-Regional Champs
-State Champs & State record holders
-3rd at New Balance Outdoor nationals in the 10th fastest time ever ran by a high school 4by8 team in the USA

About me:

-I began running in 6th grade because a friend told me that i should. I played basketball for LC my freshman year.  Now i play basketball for my church. One of my hobbies is talking to people who i don't know very well. My favorite word is Brosman.