Oct 20th - 26th

A week that finally felt good. This was a real relaxed week that was much needed. There was one day that was bad but that was just due to the weather. Not really that much of an update this week.

10/20 - 11 mile (1:15:50)
Easy day that I ran at a good pace.

10/21 - 10 miles (1:05:30)
Did a workout with Dustin today. Didn't run it all that hard as I was trying to pace him for most of it. I am in no need of running workouts at this point but it was nice to feel the speed.
2 mile w/u
1 mile - 5:05
4 x 800 - 2:29 (grass), 2:34 (grass), 2:26 (track), 2:27 (track)
2 x 600 - 1:43, 1:39
4 mile c/d

All in all it was an alright workout that I did not push on at all. I hit could have gone probably 5 seconds fast on the 800's and not felt any different during the workout but I was running with Dustin and the workout was about his pace work not mine. Good enough for the day.

10/22 8 miles (53:30)
A little fast on the run today but man did I feel smooth

10/23 10 miles (1:10:00)
Easy day with a Kouba

10/24 10 miles (1:09:00)
Ran with the Thompson High School team (two of them) and Mahoney out tin Thompson. Real easy for the first 3 miles and then the gradually got a little bit faster as the run went on. I thought that running out in Thompson would really suck being that the town is about a half mile by half mile big. But all of the roads out there are gravel and so it was actually pretty nice running out there. I would not want to do it every day but once in awhile might not be that bad.

10/25 14 miles (1:40:00)
This I forgot to start my watch at one point during this run so it is a little bit of a guess in distance and time. If anything it is short. A couple of us went to Jamestown for the ND State CC meet. We got there early enough to where we were able to run the course a couple of times before the races started. Really windy day but also a real easy day. Felt pretty good until the end where I started to get a little tired. I was running on very little sleep though so that didn't really help the matter at all.

10/26 7 miles (50:00)
Real easy day in a hellacious wind. It was an all around shitty day that I don't want to see again for a long time.

Week total: 70.5 miles
MTD: 218 miles

I was reading Paul's blog earlier and the one thing that I really have to start working on doing better is SLEEP. This is something that is going to have to get better if I am going to up the mileage as much as I want to and still be able to function during the day. The late nights and early mornings are really going to beat me down if I don't change things. This is something that I am really going to try hard to do these next couple of weeks.

Also I have started doing a lot more core strengthening stuff other than just ab work. I have started some hip exercises and other core stuff that I figured can't hurt to try. Here are a couple of links:

Myrtl Hip Workout: A Nate Jenkins Special
http://www.brightcove.tv/title.jsp?title=1568084508&channel=416418689

Additional Core With Matt Tegenkamp
http://www.brightcove.tv/title.jsp?title=1364171553&channel=416418689

That is just part 1 of 4 in the series but the others are located right below it in the link

The Predestal: From CU and KSU Coaches
http://www.brightcove.tv/title.jsp?title=1373280780&channel=416418689

There are a couple of other good videos that people have put together that I found on brightcove but you can go and find the rest of them yourself as there are two many to post all of them.

All in all it was a good week that I hope to improve on next week. It was a busy week sorry for the lack in update. Have a good week of training and now it is time for SLEEP.