Coach Holland

Coach Holland's 2008 Personal Training Journal

2008 Year End Totals				2576.0	Year End Total
				49.4	Per Week
				7.1	Per Day

Date	Day	Route	Type of Run	Distance	Comments
1/1	Tues	WLA Track	Fitness	5.0	Felt easy. Planned on 3m but ended up doing 5.
1/2	Wens	Pan Pacific	Distance	10.0	6 laps around the concrete path. Avg about 5:40 per lap - just over 8:00 pace. Felt sluggish.
1/3	Thurs	Lucerne Park/Track	Fitness	5.0	12 laps in 25:50 at LAHS, still felt sluggish. No bounce in my stride.
1/4	Friday	Highland/Beverly	Fitness	4.5	Raining lightly, legs felt heavy and feet hurt
1/5	Sat			0.0	DNR
1/6	Sunday	Warmup	Warm up	0.4
1/6	Sunday	OC 1/2 Marathon	Race	13.1	1:34.12 Garmin Dst. = 13.24 for 7:06 avg pace. Goal was sub 7. Start was slow due to being in the back of the pack (7:26) but pulled back to pace by mile 3. Maintained to mile 8 and then started slowing. Struggled until mile 11. Then confidence came back, but legs were pretty tired. In only avg. 7:22 for last 1.1 inspite of efforts to really push it. In sum, very happy with race time.
					Mileage for the Week = 45.5 (includes 7.5 mile run on Monday, Dec. 31)
1/7	Monday	12th/Highland/Edgewood	Recovery	2.0	Sore from race yesterday
1/8	Tuesday	LAHS to Home	Fitness	8.0	Avg. 8:11 pace, felt OK. I also rode bike to school. 65:11
1/9	Wednesday	Pan Pacific	Distance	9.0	5 loops in mostly grass - each loop about 0.8
1/10	Thursday	Lucerne Park	Fitness	2.0	Easy Jog
1/10	Thursday	LAHS to Home	Distance	8.0	7:55 avg pace. Into winds on Ballona Path. Left foot is bothering me. 63:27
1/11	Friday	LAHS Track	Warm up	2.0	Warm up
1/11	Friday	LAHS Track	Tempo Run	3.0	7:50, 7:30, 7:00
1/11	Friday	LAHS Track	Cool Down	1.0	Cool Down
1/12	Saturday	LMU/Cabora Rd	Fitness	7.5	8:47 avg pace. Ran at 8 am. Foot felt better, but not perfect.
1/13	Sunday	Santa Monica Pier/Will Rodgers	Distance	15.0	9:08 avg pace overall. 2m in 17:36 warm up on path to tunnel, 2.11m in 19:45 out of tunnel to Sunset (all uphill), 1.47m in 14:19 - Sunset to Polo Field (mostly uphill), 1.7 miles at 7:17 pace from 22nd street fountain to Ocean Blvd. (all downhill), 7:49 pace for the last mile. Nice running weather.
					Mileage for the Week = 57.5
1/14	Monday	Rimpau/12th/Highland/Edgewood	Warmup	2.0	Easy Jog
1/14	Monday	Edgewood/Highland/3rd/Rimpau	Fitness	3.0	8:39 pace - slow first mile, but moving along after that
1/15	Tuesday	LAHS to Home	Distance	8.0	7:41 pace - was concentrating on keeping it up tempo once I got onto Venice. Really worked the last big up hill. 61:34
1/16	Wednesday	LAHS to Track	Speed	5.0	2 mile warmup, then 5 x 800 with 2 min rest. 1 to 4 just under 3:15, 5 at 3:09
1/17	Thursday	Lucerne Park	Warmup	2.0	Easy Jog
1/17	Thursday	LAHS to Home	Distance	8.0	Start to Finish focus was on breaking 60 min. Really had to push it up the hill on Slauson. Felt pretty strong, but left foot is definitely not great. 59:53
1/18	Friday	KH Park	Recovery	4.0	Jogged very slowly. Maybe getting sick and sore from yesterday's effort
1/19	Saturday				DNR - feeling sick - coughing and body ache
1/20	Sunday	Santa Monica Pier/Brentwood GG	Distance	8.5	8:45 avg pace. Ran easy. Still sick. This is messing up my marathon training. I had planned 8 for Sat and 20 for Sunday. Oh well. Felt good today, but did not push it. Ran to corner of Brentwood GC but did not go around.
					Mileage for the Week = 40.5
1/21	Monday				Cold has got the worst of me. Not sore at all from Sunday's run, but laid up with cold.
1/22	Tuesday	LAHS Track	Fitness	3.0	1 mile warm up at 9:30, then 2 miles at 16:00. Felt OK on legs, but am sick.
1/23	Wednesday	Pan Pacific	Fitness	5.5	Cold and rainy. Lost my voice, but feeling less body ache. Recovering from cold, but not all there yet.
1/24	Thursday	Rimpau/12th/Highland/Edgewood	Warmup	1.0	Still sick, decided to take it real easy and not run much today
1/25	Friday	LAHS to LaCienega Park	Distance	8.0	7.5 miles at 8:03 pace, 0.5 mile cool down: feeling better but not all there yet
1/26	Saturday	Cabora Rd/Lincoln/Ballona Creek	Distance	8.5	Did not wear a watch. Just ran how I felt, which was OK. Not to sore from yesterday and cold is better. Still coughing phlem but no swollen glands or congestion.
1/27	Sunday	Santa Monica Pier/Brentwood GG	Distance	11.0	Didn't feel too great, but got the mileage in. Still had phlegm in throat in the morning.
					Milage for the Week = 37.0
1/28	Monday	LAHS Track	Tempo	5.0	1 mile warmup, 3 miles in 23:45, 1 mile cool down
1/29	Tuesday	LAHS to Home	Distance	8.5	Time is for 8.0 miles. 7:38 avg. Started really slow, but was running near 7 min pace for last 3 miles before the hill. 61:03
1/30	Wednesday	LAHS Track	Speed	5.0	4 x 800 easy for warm up, 4 x 800 with 1:45 rest with each 800 at 3:15, 1 mile cool down
1/31	Thursday	Lucerne Park	Fitness	2.0	Easy Jog @ 2:30
1/31	Thursday	LAHS to Home	Distance	8.5	Time is for 8.0 miles. 7:27 avg. Started good due to easy 2.0 earlier as a warmup. Didn't feel great, but the effort did not seem that difficult. It will be interesting to see how I hold up in the 18 miler on Sunday. This run was encouraging. 59:38
2/1	Friday	LAHS Track	Recovery	5.0	20 laps slow jogging. Legs sore from standing and hard run yesterday.
2/2	Saturday				DNR
2/3	Sunday	Hansen Dam 18 Miler	Race	18.0	2:23.46. 18.45 on the Garmin GPS with a 7:47 avg. Weather was not pleasant - 50 and Raining. Struggled from mile 9 to 14, but really got it back together for the last 40 minutes and was running easily sub 7:30 pace. I guess I was a little intimidated by the distance and worried about getting too tired and being reduced to walking in such cold and rainy conditions.
2/3	Sunday		Warmup	1.0	Extra Distance
					Weekly Mileage = 53 Miles
2/4	Monday	LAHS Track	Recovery	3.0	1 easy, rest, then 2 easy - legs very sore
2/5	Tuesday	LAHS Track	Recovery	3.0	Still sore, could not run, only jog
2/6	Wednesday	LAHS Track	Speed	5.0	10 x 800: 1 and 10 = warmup and cool down, 2-5 easy, 6-9 hard = 3:25 avg on 5:00. Feeling better in legs, but still not all there yet.
2/7	Thursday	Lucerne Park	Fitness	2.0	Easy Jogging
2/7	Thursday	LaBrea Tar Pits and Roads	Tempo	6.0	5 miles at 8 min pace
2/8	Friday	LAHS Track	Warm up	1.8	Long Warm up - 7 laps
2/8	Friday	LAHS to House	Tempo	8.2	8 miles at 7:53 pace
2/9	Saturday	LMU/Cabora Road	Distance	9.0	8.5 miles at 8:44 pace. Really struggled. Didn't feel so good due to stomach problems in the morning. Faded badly in the last 2 miles. Very hot today too - 75 to 80 versus the 55 to 65 that we have been having.
2/10	Sunday	Muscle Beach to Brentwood GC	Distance	10.5	7:56 pace to the tunnel (2m). 7:59 pace from 7th str to drinking fountain on 23rd (1.15m). 7:54 pace around the GC (2.1m). 7:44 pace from 23rd drinking fountain to Ocean blvd (1.75 m). 8:12 pace for the overall average, but I was only concentrating running sub 8 in the sections listed above. Was tired from lingering cold (phlegm in throat this morning), race last sunday, and running the last 4 days. Looking forward to taking it easy on Monday.
					Weekly Mileage = 48.5
2/11	Monday	LAHS Track	Recovery	5.0	1 mile easy, then 4 miles in 34 min
2/12	Tuesday	LAHS to Home	Distance	8.0	66.47 - did plan on pushing the pace, but I felt pretty awful
2/13	Wednesday			0.0	DNR - Feeling Sick
2/14	Thursday	LAHS Track	Fitness	3.0	Congested, but toughed out 3 miles in 24 min, but not feeling it at all
2/15	Friday			0.0	Real Congested and feeling weak. Cold in full force.
2/16	Saturday			0.0	Real Congested and feeling weak. Cold in full force.
2/17	Sunday	Muscle Beach to UCLA	Distance	18.0	Less Congested, still not 100% but wanted to get in the run for the marathon preparation. 8:51 pace overall, including rough sections on the steps and through the UCLA campus, but 7:52 pace for the last 3.5 miles from 23 str fountain to pier.
					Weekly Mileage = 34 miles
2/18	Monday			0.0	DNR - recovering from 18 miler
2/19	Tuesday	LAHS Track	Recovery	6.0	Easy Jogging for 55 minutes, mostly on grass
2/20	Wednesday	LAHS to Home	Distance	10.0	2 mile warmup at LAHS, then ran home at just under 7:30 pace into fierce winds. Watch didn't run the whole time so exact time is unknown. I was feeling really strong and would have been really fast coming home without the winds.
2/21	Thursday	LAHS Track	Recovery	3.0	Easy Jogging
2/22	Friday	LAHS to Home	Distance	10.0	2 mile warmup at LAHS, then ran home in not so great of weather. Blustry winds. Felt really tired near the end. Ran in exactly 64:00 for 8 miles, but not anywhere near as strong as on Wednesday.
2/23	Saturday	WLA Track	Tempo	5.0	20 laps in 39:05 - plan was to run at 8:00 pace, but I felt good and had to work on going slow. As it was I ran at sub 8 pace
2/24	Sunday	LAX - LMU - Culver HS Bridge	Distance	12.5	Ran at 8:30 pace. Got de-hydrated in the last 3 miles and suffered, but otherwise, felt pretty good.
					Weekly Mileage = 46.5
2/25	Monday			0.0	DNR
2/26	Tuesday	LAHS to Home	Distance	10.0	Ran at 7:56 pace. Felt pretty easy. Last long run before the marathon. Did a 2 mile warmup on the LAHS track
2/27	Wednesday			0.0	DNR
2/28	Thursday	LAHS Track	Fitness	3.0	8 laps easy, then mile in 6:47. Felt good
2/29	Friday	LAHS Track	Recovey	3.0	27 minutes of easy jogging
3/1	Saturady			0.0	DNR
3/2	Sunday	LA Marathon	Race	27.0	3:40 for the marathon not including a few photo stops. 3:43 on the chip time. Ran really well. I had sickness problems the last six weeks, so I was not sure how my body would hold up. Was running sub 8 pace until about mile 9, then I backed it down a little. I started worrying if I would make it. Got through to mile 15 (where I had to start walking last year) and was able to keep running. My feet were hurting and my right quad was on the edge of cramping, but I kept ticking off the miles. By mile 22 at the bridge, I could not hold a pace, but I didn't have to walk. I considered walking a few times in the last 4 miles, but kept my jog going at around 9 to 9:30 pace. Overall, happy that I didn't have to walk. It will take a lot more training to run sub 8 pace though. I need many more long runs at around the 3:00 time/distance.
					Weekly Mileage = 43
					No training first week after marathon
					No training second week after marathon
				5.0	5 miles easy in 3 separate seesions third week after marathon
					No training fourth week after marathon
4/1	Tuesday	LAHS Track	Fitness	3.0	23:40 First run in a long while. Felt OK, but still could feel those lingering injuries from the marathon training - pain in both feet and in left groin muscle. Hope they don't last forever.
4/3	Thursday	Around LAHS Neighborhood	Fitness	3.0	Felt so heavy and slow
4/6	Sunday	WLA to KH West	Fitness	4.0	Walked up new steps to future park buildings nearing the end of construction.
					Rode bike to and from school on Monday and Wednesday
					Weekly Miles = 10
4/7	Monday				DNR
4/8	Tuesday	Forgot		3.0
4/9	Wednesday	Forgot		3.0
4/10	Thrusday	Forgot		3.0
4/11	Friday	Forgot		3.0
4/12	Saturday	Forgot		3.0
4/13	Sunday	Forgot		3.0
					Weekly Miles = 18
4/14	Monday	LAHS Track		3.0
4/15	Tuesday	KH Park Loop		5.0
4/16	Wednesday	DNR
4/17	Thursday	DNR			Rode bike to and from LAHS
4/18	Friday	LAHS Track		3.0	23:50, but not feeling the greatest
4/19	Saturday	DNR			Day of for sickness
4/20	Sunday	Home to WLA	Fitness	5.0	Slow
					Weekly Miles = 16
4/21	Monday				DNR
4/22	Tuesday	Around LAHS	Fitness	4.0	38 minutes easy
4/23	Wednesday
4/24	Thursday
4/25	Friday
4/26	Saturday	WLA Track		3.0	12 laps in 23:50
4/27	Sunday	Home to Overlook Park		8.0
					Weekly Miles = 15
4/28	Monday	LAHS Track		6.0	3 miles at 10 am and 3 miles at 4 pm
4/29	Tuesday	Manhattan Beach Trail		7.5	Suffered on the way back. Average about 9:30 pace. I am pretty out of shape.
4/30	Wednesday	Double: WLA and LAHS		6.0	3 in the am, and 3 in the pm. 4 x 200 in the pm in 46, 46, 44, 42: felt difficult
5/1	Thursday	Beach		8.0	Ran real easy, 1/2 in sand, 1/2 on path
5/2	Friday	Double: WLA and LAHS		8.0	5 in the am at WLA, 2 mile wu, 2 x mile on 10 min in 6:54 and 6:50, 1 mile cd. 12 laps at LAHS real slow in pm
5/3	Saturday	Home to Overlook	Fitness	7.0	Felt sluggish from increased mileage, but did it.
5/4	Sunday	SAMOHS to 26th Street	Distance	10.0	Still felt sluggish, but did it. Ran sub 8 pace from 22nd street to S.M. Pier on the downhill section.
					Weekly Mileage = 52.5
5/5	Monday	Double: Ocean and LAHS	Double	7.0	3 easy in the am at the ocean just north of Marina del Rey. In afternoon: 2 mile wu, then 6 x 200 (run/jog) in 44, 44, 44, 43, 43, 42. 800 cool down = 4 miles total
5/6	Tuesday	Double: LAHS and LAHS	Double	6.0	3 easy in the am and then 3 in the pm in 25:00. It was tough to hang at 8 min pace
5/7	Wednesday	LAHS to Home	Distance	8.0	Bike to school and run home in 1:14.44 for 8.0 on GPS. I was not pushing it, but legs were dead.
5/8	Thursday	WLA Track	Mile Repeats	5.0	6 lap wu., then 3 x mile on 10 min in 7:02, 6:58, 7:04. Felt OK but couldn't run too fast, 2 lap cd.
5/9	Friday				DNR - stomach flu
5/10	Saturday				DNR - still feeling not great
5/11	Sunday	SAMOHS to Palisades HS	Distance	10.0	92 minutes. Did the distance but was taking it easy.
					Weekly Mileage = 36
5/12	Monday	WLA Track	Speed	6.0	20 min wu, 8 x 200 (w/ 200 jog) in 41,44,43,42,42,42,42,41. Then 20 min cd
5/13	Tuesday	Double	Fitness	7.0	3 at 1 pm and then 4 at KH Park at 4 pm - all at an easy 10 min mile pace
5/14	Wednesday	LaPlaya Preschool to Ocean	Distance	10.0	Tired but did it. Ran slow = 10 min mile pace. Still was tired at at the end.
5/15	Thursday	WLA Track	Speed	6.0	20 min wu, 3 x 1600 on 10 min in 6:44, 6:46, 6:54. Felt Ok despite longer run day before. 10 min cd.
5/16	Friday	Double	Fitness	6.0	3 miles on streets at 1 pm then 12 laps on LAHS track at 4 pm
5/17	Saturday	Home to Overlook	Distance	7.5	Hot outside and feeling sore. Average about 9:20 pace. Not making any effort to run uptempo. Did steps at overlook.
5/18	Sunday	Home to Airport to LMU	Distance	10.0	Hot outside. I ran slow and easy = 10 min pace. Felt tough last 2 miles, but recovered quickly.
					Weekly Mileage = 52.5
5/19	Monday	WLA Track	Speed	6.0	20 min wu, 12 x 200 with 200 jog: 46.8, 45.0, 45.4, 43.9, 43.0, 44.6, 44.3, 43.9, 46.0, 43.8, 45.1, 43.2. 10 min cd. Didn't feel too sore from yesterday's long run.
5/20	Tuesday	Double	Fitness	9.0	6 in the am at the playa del rey beach to el segundo (10 min pace). Then 12 laps at LAHS in the pm (9:30, 8:30. 8:20)
5/21	Wednesday	Double	Fitness	8.0	4 in the am and 4 in the pm. Both around the house, both at 10 min pace.
5/22	Thursday	WLA Track	Mile Repeats	7.0	20 min wu, 3 x 1600 on 10 min in 6:40, 6:37, 6:35, then 20 min cd
5/23	Friday	Double	Fitness	8.0	4 in the am at Fox Hills Park, 4 in the pm at LAHS track, both at 10 min pace
5/24	Saturday	Home to KH Ballfields	Fitness	8.0	81 minutes for 8 easy miles at 6:30 am
5/25	Sunday	Home to LMU/Playa Vista	Distance	10.0	95 minutes, easy running at 9:30 pace. Ran at 5 pm, really did not feel like running, but got it done.
					Weekly Mileage = 56
5/26	Monday	WLA Track	Speed	7.0	20 min wu, 12 x 200 in 200 jog in 45.0, 46.1, 43.3, 42.2, 42.1, 40.3, 40.3, 41.0, 40.4, 40.7, 38.7, 38.4. Then 10 min cd, exercises and another 10 min jog. Started feeling sore from yesterday's run, but warmed up quickly and felt good by the 4th 200.
5/27	Tuesday	Double	Distance	12.0	8 in the am at the ocean in 95 minutes (9:30 pace), 4 in the pm along cabora rd at 9 min pace
5/28	Wednesday	Double	Fitness	8.0	Easy 4 in am in 41 minutes at Playa Vista, easy 4 in pm at LAHS
5/29	Thursday	WLA Track	Speed	7.0	20 min wu, 3 x 1600 on 10 minutes in 6:24, 6:22, 6:19. 20 minute cd. Felt good. Surprised at the improvement this month.
5/30	Friday	LaPlaya Preschool to Ocean	Distance	10.0	97 minutes at an easy pace
5/31	Saturday	Home to Overlook	Distance	8.0	Legs felt ok, ran at sub 8 pace at points, felt fatigued on the last stretch on the way home though
6/1	Sunday	Muscle Beach to Marina Del Rey	Distance	8.0	Felt pretty tired from all the running this week. Struggled to run 8:30 pace. Planned 12, but stopped at 8
					Weekly Milage = 60 miles
6/2	Monday	WLA Track, then LAHS	Speed/Double	9.0	6 in the am at WLA: 20 min wu, then 8 x 200 41 down to 36, then 20 min cd. 3 in the pm from LAHS
6/3	Tuesday	Double	Distance	11.0	8 in the am along the ocean, 3 in the pm from LAHS
6/4	Wednesday	Double	Fitness	8.0	4 in the am at Fox Hills Park, 4 in the pm from LAHS to Tar Pits
6/5	Thursday	WLA Track	Speed	7.0	7 in the am at WLA: 20 min wu, then 3 x 1600 - 6:20, 6:21 6:18, then 20 min cd. Didn't feel strong, but ran good times
6/6	Friday	Kingman, AZ	Fitness	5.0	50 minutes easy in the am
6/7	Saturday	Grand Canyon	Fitness	4.0	40 minutes easy at 7000 altitude
6/8	Sunday	Grand Canyon	Fitness	4.0	40 minutes easy at 7000 altitude
					Weekly Milage = 48 miles
6/9	Monday	Double	Speed	10.0	7 miles in am = 20 min wu, 12 x 200 with 200 jog, all under 40 except #2, most in the 38 range, a few under 38, then 20 min cd. 3 in the pm easy
6/10	Tuesday	Double	Fitness	10.0	7 in am at Playa Vista to Ocean slow, 3 in the pm also slow, sore from yesterday
6/11	Wednesday	Double	Fitness	10.0	6.5 in am at Playa Vista to LMU, 3.5 in pm to Tar Pits
6/12	Thursday	WLA Track	Speed	9.0	30 min wu, 3 x 1600 on 10 min in 6:15, 6:17, 6:19, 30 min cd
6/13	Friday	Double	Fitness	6.0	3 in the am, 3 in the pm - all easy, was sore from workout
6/14	Saturday	KH Overlook Park	Distance	8.5	Moderate pace, feeling much better, 7:30 am start
6/15	Sunday	Muscle Beach around Brentwood GC	Distance	10.5	Tried to run at sub 8 pace and succeeded more easily than I suspected. Finish avg. was 7:52 pace not including bottom of stairs to 7th str.
					Weekly Milage = 64 miles
6/16	Monday	LAHS to Home	Distance	8.5	74 minutes for 8 miles, took it easy
6/17	Tuesday	LAHS Track	Speed	5.5	Warm up to Lucerne Park, 8 x 200 with last 4 at 40 sec avg., 1 mile cd.
6/18	Wednesday	Tar Pits	Fitness	4.0	Ran easy
6/19	Thursday	Run to LAHS from Home	Distance	8.0	Ran about 8:40 pace
6/20	Friday	Van Ness Park	Fitness	5.0	Pushed pace a little here and there
6/21	Saturday	Fox Hill Park	Fitness	3.0	Ran very slow = 10 min plus pace
6/22	Sunday	Muscle Beach to Ballona Creek	Distance	10.0	Ran 9 to 10 pace except for last mile at 7:30 pace
					Weekly Milage = 44 miles
6/23	Monday	Double	Fitness	6.0	3 in the am, 3 in the pm - all easy
6/24	Tuesday	Double	Speed	9.5	6.5 in the am, wu to WLA, 8 x 200 with 200 jog in 40, 41, 39, 39, 38, 40, 39, 37; cd home. 3 in the pm easy to Lucerne Park
6/25	Wednesday	Tar Pits	Fitness	4.0	Ran easy, bike to LAHS and back
6/26	Thursday	Mammoth - 3SR08	Distance	8.0	Altitude is tough
6/27	Friday	Double	Distance	9.0	3 in the am at Convict Lake, 6 in the pm at lower Mammoth Lakes trail
6/28	Saturday	Double	Distance	8.0	6 in the am to Mammoth Rock, 2 in the pm around Horseshoe Lake
6/29	Sunday	Mammoth - 3SR08	Distance	8.5	Uptempo run from Shady Rest Park to HWY 395. Includes to hill climbs of about 1 mile each. Very challenging run.
					Weekly Milage = 53
6/30	Monday				Break from running, but bike to LAHS and home
7/1	Tuesday	LAHS Track	Speed	4.0	1 mile warmup, 8 x 200 with 200 jog avg about 40, fastest in 38, 1 mile cool down
7/2	Wednesday	LAHS to Ronys Auto Shop	Fitness	6.0	2 miles at LAHS, then 4 to auto shop. Last 2 miles at sub 8. Bike to school in am
7/3	Thursday	Double	Fitness	7.0	3 easy in the am, 1 at 2 pm, 3 easy at 4 pm
7/4	Friday	WLA Track	Speed	5.0	1 mile wu, 3 x 1600 on 10 min in 6:59, 6:52, 6:50, 1 mile cd. Rode bike to and back to WLA. Didn't feel good due to big dinner at Lares night before
7/5	Saturday	Home to KH Overlook	Distance	9.0	Ran about 9 min pace. It was hot.
7/6	Sunday	Muscle Beach to Brentwood GC