Steve Scott's Training Log
1981
7 September,
Monday: Bad cold, feel like
shit, easy 5mi.
Tuesday: Getting over cold, easy 5mi
Wednesday: Ran with Ray and Pete. 10mi
Thursday: 5mi in the morning, 10mi in the evening.
Too much food before PM run.
15mi
Friday: 5mi in the morning, 10mi in the evening w/
Pete. Hot. 15mi
Saturday: Ran with Pete. Hot and tough. 10mi
Sunday: No AM run. Ran 10mi in evening after
football game. Tough. 10mi
Week: 70mi
14 September,
Monday: AM: 7mi at good pace.
Afternoon, 7mi again. Hard
to run. 14mi
Tuesday: 10 miles in the rain around the golf
course. 10mi
Wednesday: 5mi in AM. Evening ran 10mi fartlek on
the golf course in the rain.
Very hard. Altitude sucks. 15mi
Thursday: Ran 10mi in the morning. Felt like shit.
5mi in the evening. Rain.
15mi
Friday: No AM run. Ran 10mi down road to Vernon. Ran
into a black bull. 10mi
Saturday: 5mi AM run. Evening ran to road and back.
15mi
Sunday: Ran to the golf course and ran around twice.
Nice, but felt bad. 10mi.
Week: 90mi
21 September,
Monday: Drove back to Tempe.
AM ran 5mi. Evening track
workout. Felt good. Ran from house, did 3x
(330-220-440) felt good all at 60-under
pace. 15mi
Tuesday: Very hot and humid. AM ran 5mi. Evening ran
5mi. 10mi
Wednesday: 5mi run in morning. PM ran up to school
did 220 in 27 then 880 in
1:50. Felt good, under control. Ran back home.
15mi.
Thursday: Fly to NY. 5mi in AM. 5mi.
Friday: Ran the course and a little more in the AM.
PM ran Central Park loop
hard with John, Tom, and Ray. Nice run. 10mi.
Saturday: 5th Avenue Mile. 3mi in the
morning. Jogged warmup. Got 7th
3:53.8. Felt okay till last 400. Ran CP loop for
7mi. 15mi.
Sunday: Walker and I ran 10mi in CP in the morning.
Ran 5mi in the evening.
15mi.
Week: 85mi
28 September,
Monday: 15mile run up and down
hills. Cool and clear.
15mi
Tuesday: 5mi in the morning. 5mi
Wednesday: 5mi in the morning. Evening ran out to
the golf course and some more.
15mi
Thursday: Ran 5mi in the morning. Very cold and
rainy. Ran 10mi down to the
park. Easy. 15mi
Friday: 5mi in the morning. PM Ran 10mi with Tom.
Good pace. 15mi
Saturday: AM 5mi, very slow. Felt awful. Ran 10mi in
the evening. Felt better.
15mi
Sunday: Central Park 5k. Jogged to start of
race. Ran 13:50 for 5km around
park. Jogged around the park after. Ran 6mi in the
evening. 17mi
Week: 97mi
5 October,
Monday: No AM run. PM ran 10mi
around the park. Slow at first,
hard in the middle. 10mi
Tuesday: Ran around park for 6mi (~37min) and then
to hotel for 7mi. Ran 3mi
with the dogs at home. 10mi.
Wednesday: AM 5mi canal loop. Evening run felt bad,
very hot. 15mi.
Thursday: AM 5mi canal loop. Not as hot, felt
better. Evening ran around canal
and back to school at good pace. 15mi.
Friday: Early season workout. Ran from school to
canal. 3x(3x1000m) w/ 500m
jog between km's. Avg. 2:49, last one in 2:40.
Jogged home. 15mi.
Saturday: Easy 5mi. 5mi
Sunday: MetroCenter 10km. 2mi
warmup/cooldown. Led from front. Won in
29:26. Ran 5mi in evening. 16mi.
Week: 86mi
12 October,
Monday: No AM run. PM ran up to
South Mtn. Was very tired.
10mi
Tuesday: AM 5mi canal loop. Felt a lot better. PM
10mi hard fartlek. 15mi
Wednesday: AM 5mi canal loop. PM ran 10x Sage Dr.
hill. Very tired. Ran home
from hill. Very hard workout. Felt like shit!
16mi.
Thursday: 5mi AM run. Flew to CA. Ran around park in
Santa Ana. 13mi.
Friday: 5mi AM run. Ran out to Harbor to the
riverbed. Bad run. Lots of cars.
12mi.
Saturday: 5mi AM run in the park. 5mi in the
evening. 10mi.
Sunday: 8mi AM run. Flew home. Ran 2mi with the
dogs. 10mi.
Week: 85mi
19 October,
Monday: No AM run. PM ran with
ASU guys. 8x1000-500m. 3min
5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot,
good workout. Ran home.
14mi.
Tuesday: 15mi run out the canal. Good pace. Got
blisters. Stopped for H2O 3
times. 15mi
Wednesday: Fly to LA for PR stuff. Easy 5mi park
loop, second stepped up a gear.
10mi.
Thursday: No AM run. 20x Roast hill. Ran out &
back, good hard pace. 11mi
Friday: Easy 5mi AM run. PM ran to ASU easy 10miler.
15mi
Saturday: Easy 5mi AM canal run. Very sore from
stride-outs. PM ran 10mi at
good pace. 15mi
Sunday: AM 5mi canal loop. PM 10mi up South Mtn.
Good, back hard. 15mi
Week: 95mi
26 October,
Monday: No AM run. Ran up to
canal. 10x1000m, 500m jog rest.
Avg. 2:47, last in 2:39. Equals 27:50 10km. Ran
back. 15mi
Tuesday: Ran 10mi in the morning. Nice and slow.
Sore from yesterday. PM ran
5mi canal loop at good pace. Lifted at home.
15mi.
Wednesday: 5mi in the morning. PM Ran 10mi , pretty
quick. Quads still hurt.
15mi
Thursday: AM 5mi run. PM 30x Roost hill hard. Was a
good workout. Ran home.
15mi.
Friday: 5mi easy. 5mi
Saturday: 10mi easy southern loop. 10mi
Sunday: AM 5mi easy. PM Good 10mi up South Mtn.
15mi
Week: 90mi
2 November, Monday: Very tired. Nothing in my
legs. 10mi easy.
Tuesday: AM 5mi canal loop.PM ran 13mi fartlek up
South Mtn. Good hard run.
18mi
Wednesday: 2mi AM run. PM 10mi run good pace.
Supposed to be easy. 12mi
Thursday: 5mi AM easy run. Went too hard yesterday.
PM ran from school to canal.
3x 500-1000-500 2mi rest between intervals, 5min
between sets. 1:21-2:45-1:24,
1:23-2:47-1:23, 1:23-2:41-1:14. Ran home, good
workout. 15mi
Friday: AM 5mi easy. PM timed ASU guys. Ran 5mi
easy. 10mi
Saturday: AM 6mi easy. Went to ASU game.
Sunday: Northbank 10k Race was ok, Hunt moved
w/ 2mi left. Legs heavy.
2nd 28:47.
Week: 85mi
9 November,
Monday: 15mi run up South Mtn.
Good pace.
Tuesday:5mi AM run. PM another 5mi. Easy.
Wednesday: 5mi AM run @ good pace. Fly to CA. PM
10miler hard w/ Tom. 15mi
Thursday: AM 5mi easy. Evening 10mi easy/good pace.
Felt ok after yesterday.
15mi
Friday: No AM run. PM 10x Roast hill, very steep.
Ran home. 10mi
Saturday: AM 5miler. PM Ran Southern loop. 15mi
Sunday: ASU Homecoming 10k. Ran wrong way,
tied for 1st w/ Pete. PM 7mi
easy.
Week: 95mi
16 November,
Monday: 15miler
Tuesday: AM no run. PM Hilly ridge workout. 8mi
Wednesday: AM 5mi run. PM went to Sage Dr w/ ASU
team. 40x120 hills, hard. 12.5mi
Thursday: AM 5mi easy. PM 10mi easy on Southern
loop.
Friday: 15miles on South Mtn, good pace.
Saturday: 5mi run.
Sunday: DNR - drove to Pinetop. Quail hunting.
Week: 70mi
23 November,
Monday:AM easy 5mi. PM good
hard 10mi. Very cold on the
way back.
Tuesday: AM 5mi run. PM 10mi run on dirt near RR
tracks.
Wednesday: AM 5mi easy, very cold. Ran up South Mtn.
w/ Pete. Felt like shit.
15mi
Thursday: 5 miles before dinner. 15 people over.
Friday: Fly to Burbank. AAU clinic. PM Ran over
course (wet, muddy, hilly).
8mi
Saturday: AAU XC. Race ok Ran stupid. 6th:
Royle, Salazar, Swede, Rose,
Hunt. 12mi
Sunday: AM 5mi, PM 5mi easy. Rained all day.
Week: 80mi
30 November,
Monday: AM No run. PM ran w/
Matt and Pete 15mi along canal.
Tuesday: Fly to OC. PM 10mi run. Dinner w/ Sub-4
people.
Wednesday: AM 5mi easy. PM 10mi fartlek. Spoke at
Huntington Beach HS.
Thursday: PM good 10 miles.
Friday: PM ran to canal and timed Rob in a workout.
Jogged 500 to get each split.
15mi
Saturday: DNR. Fly to Ontario.
Sunday: Sub-4 10km. Race was okay. Didn't run
tough. Lost 2 guys in last
mi. 28:28 PR
Week: 80mi
7 December,
Monday: AM 5 miler. Fly to Reno.
Tom & I ran 10mi in
Reno. Good pace.
Tuesday: AM 5mi in Reno. Flew home. Felt like shit.
PM 5mi at home.
Wednesday: AM 5mi. PM Ray/Pete/Me ran South Mtn
hills, good pace. 19mi
Thursday: Flew to Ill. PM Ran 10mi good pace. Very
cold, jaw froze.
Friday: Tested at OD camp. 3mi on treadmill, then
hard 10mi w/ Masback, Theriot
and Byers. 2mi cooldown. 15mi
Saturday: AM 55min run with Lacy and Byers. Then ran
¾ mi for filming.
10mi
Sunday: AM 8mi run (slow-good-hard), Rolling Stones
concert. Stones were great!
Week: 90mi
14 December,
Monday: AM 5mi canal run. PM
30xhill hard. Good workout,
tired. 15mi
Tuesday: AM 5mi canal run good pace. PM Did southern
loop w/ extension, easy.
15mi
Wednesday: AM 5mi canal run. PM Ran up South Mtn,
hard. +Weights. 15mi
Thursday: AM 3mi run. PM: Ran to canal for mile
repeats: (5:15/4:38)(5:25/4:34)(5:40/4:31)(5:55/4:26)
and ran home. Good workout. 13mi.
Friday: AM 7mi easy. Drove to Victorville to speak
with Len. Got home at 2am.
Saturday: DNR. Flew to San Diego.
Sunday: Festival of Lights 10k. 1st 28:50.
Beat Pheffer, Mendoza, Lux.
+10mi run. 20mi
Week: 85mi
21 December,
Monday: 5mi, back of knee near
tendons hurt.
Tuesday: DNR - hurt.
Wednesday: Hurt. 5mi
Thursday: Drove to Sub-4. Hard 10mi fartlek in the
afternoon.
Friday: DNR - ate too much turkey.
Saturday: AM 10mi in the Southills. PM 5mi run.
Sunday: AM 5mi easy. PM Run up in foothills. Very
cold. 20mi
Week: 50mi
28 December,
Monday: AM 5mi easy. PM took
dogs up Cucamonga Canyon.
10mi
Tuesday: AM 5mi, good pace. PM 20xhills, 20 each
side and run home, fast. 20mi
Wednesday: AM 5mi easy. PM 10mi, felt tired. Cold
and wet.
Thursday: AM 5mi, felt like shit. PM: Ran home from
course. 10mi
Friday: AM 5mi, PM 5mi felt real strong.
Saturday: AM 5mi. PM 10mi easy, very cold and
windy.
Sunday: DNR - Flying to NZ
Week: 80mi
1982
4 January,
Monday: Ran 10mi in Cornwall
Park.
Tuesday: Felt awful. 11mi run with Walker and Dave.
Head spinning afterwards.
Wednesday: Ran to Cornwall Park. Did 3x440 on the
street. 10mi
Thursday: AM 5mi easy. PM ran up hills at Pavanue.
15mi
Friday: AM easy 7mi. PM ran 10x300 on grass field w/
300 jog. Ran 45s, last
in 41. 15mi
Saturday: Flew to Adelaide. Ran easy 5mi that
night.
Sunday: AM 5mi easy. PM 8x220 in 30s + 4mi. 11mi
Week: 76mi
11 January,
Monday: AM Jogged 2mi easy.
110ºF. Beat Ken Martin
in 8:36 2mi. 10mi
Tuesday: Fly to Melbourne. Ran 10mi w/ group good
and hard.
Wednesday: 45-50min with group + jogging around the
track and jogged home. 13mi
Thursday: Melbourne Mile. AM 4mi easy, PM 1st
3:55.91 Jogged after. 10mi
Friday: Flew to Sydney. Dave, John and I ran 12mi
good, hard pace.
Saturday: AM 7.5mi around park PM 7.5mi from
house.
Sunday: Am 7mi around park. PM 3mi jog.
Week: 80mi
18 January,
Monday: Sydney Mile. AM
5mi easy. PM. Race slow through
1200. Kicked like crazy the last lap. 1st in 3:58.8.
Walker 0.2s back. 10mi
Tuesday: Flew to Christchurch. Ran good hard
13mi.
Wednesday: 8miles in the park. Hard run. PM 7mi
fartlek.
Thursday: AM 7mi easy, tired from yesterday. PM
3x(440-220). Hamstring hurt
during last 220, finished anyway.
(56-25)(59-27)(58-27). 10mi
Friday: Hamstring hurts, got therapy. 5 miles
easy.
Saturday: Christchurch 1500m. AM 5-6mi easy.
PM Raced as plan, went w/
rabbit, Walker boxed. Won in 3:37.8. 11mi
Sunday: John and I went 11mi in the park. Good run.
PM 5mi easy.
Week: 80mi
25 January,
Monday: John and I ran 7-8mi
around airport. Left at 2pm.
Tuesday: Hamilton 1000m. AM 6mi easy. PM Race
was okay, wore flats, hard
track. 4th in 2:20.1. Jogged down after. 13mi.
Wednesday: AM John and I ran 11mi. Drove to Lake
Tarawera. Caught 6lb1oz trout!
Thursday: Back to Auckland. Ran for an hour.
10mi.
Friday: AM 7mi with John. Hot and muggy. PM 3mi easy
+ strides.
Saturday: Auckland Mile. AM 3mi easy. PM Race
was good, slow early, 51
last lap. Won in 3:54.8, Walker made surge with 700
left. Went home.
Sunday: AM 5miles. PM 13miles in the foothills.
Week: 75miles
1 February, Monday: Sub-4 stuff all day. Ran
good 10miler with Wysocki.
Tuesday: AM 5mi PM Went to UCLA, cold and windy.
4x440 (59-60) then 2x44-2x220
all slow. Jogged. 10mi
Wednesday: AM 5mi easy PM 10mi very hard, supposed
to be easy but it was very
cold and I was freezing.
Thursday: AM 5mi. PM 5mi.
Friday: LA Times Indoor Mile. AM Ran 3mi
easy. PM Race was a real bummer.
Not committed, bad attitude. Was in position but
never moved. No confidence.
4th 3:58 Padilla-Walker-Flynn. 10mi
Saturday: Drove to AZ. 15mi in the foothills.
Sunday: AM 5mi good pace.
Week: 75mi
8 February,
Monday: DNR - Moved into new
house
Tuesday: Fast, quick track workout. 4x165 then
4x165, 4x220, 3x330 +3mi jog.
10mi
Wednesday: DNR - Flew to San Diego for promotional
work. Got home late.
Thursday: No AM run. Flew to NY. PM ran 5mi in the
Park. Cold.
Friday: Wannamaker Mile. AM 3mi. PM Race was
great. Lead after 440. Beat
Byers by .04s Won in 3:55.3. 10mi
Saturday: Ottawa Indoor Mile. AM 3mi in NY.
Flew to Ottawa. Race was
bad. Felt like I was fighting. Won in 4:00.3.
10mi.
Sunday: DNR Traveled all day.
Week: 35mi
15 February,
Monday: Ran 10mi from school.
Slept 12-14 hrs. No AM runs
this week.
Tuesday: Warmed up and ran 4x165 w/ 55 jog, 3x330 w/
110 jog, 2x440 w/ 220 jog.
Great workout! Felt good, under control. Len thinks
I can run fast this weekend!
7mi
Wednesday: Easy 9mi
Thursday: Easy 5mi. Left for San Diego.
Friday: San Diego Indoor Mile. AM 3mi easy PM
Race was a disaster. Went
out too fast the pack stayed back. 56s first 440.
Tried to push 3rd 440 instead
of settling in. Lost it with one lap to go. 4th in
3:55.0. Walker won in 3:52.8.
Ran home. 10mi
Saturday: SF Mile. Race was a drag. Felt
slow, tired. John won. I was
2nd 4:00.2. 6mi
Sunday: Went for a good 10mi with this guy named Dan
from SCC. Good hard run.
Week: 60mi
22 February,
Monday: AM 5mi easy. PM 10mi
canal run. Good weights workout,
too.
Tuesday: AM 7mi. PM 2x(550-495-440-385-330) No times
given. 440 jog. Great workout.
All 58 or faster. 37.9 last 300.
Wednesday: Had a fever yesterday. Ran 10mi easy.
Thursday: Left for NY. Ran around park Very cold (20
below w/ windchill) 11mi
Friday: TAC Indoors. AM 3mi. PM. Race was
real bad. Ran uninspired and
unwilling. Race was there w/ 2laps to go, wasn't
tired. 5th in 4:03.0. 7mi.
Saturday: Ran loop + back to house. 13mi
Sunday: AM 10mi @ good pace. PM 5mi easy.
Week: 85mi
1 March,
Monday: Felt bad today. Ran 10mi +
lifted.
Tuesday: DNR - feel very sick. Fever, runny
nose.
Wednesday: AM Ran 5mi loop - feel awful. PM Ran 10mi
hard. Felt bad.
Thursday: AM 5mi loop, felt bad, very tired. Ran
South Mtn and back home hard.
15mi
Friday: AM 5mi loop pretty hard. PM ran 30xRoost
hill and home. Great workout!
15mi
Saturday: AM 10mi out to Sage Dr. PM 5mi easy.
Sunday: Laguna Beach 10k. Won in 29:26.
Kicked hard last 440. 10mi
Week: 80mi
8 March,
Monday: AM 5mi loop hard pace. PM
hard run with Pete. 15mi
Tuesday: 5mi loop at even pace. PM Hard 10mi fartlek
from house.
Wednesday: PM 10mi easy + lifting
Thursday: AM 5mi loop. PM South Mtn Hill loop.
15mi
Friday: PM 8 mi from the house and then to the
weight room. Tired. 10mi
Saturday: Went to NAU-Wyo-ASU meet. 30x110y on Sage
Dr. Hill. Very hard. 15mi
Sunday: Easy 15 miles into desert and back home.
Nice run.
Week: 95mi
15 March,
Monday: AM 5mi easy. PM Ran a lazy
10 miler. Lifted after.
Good lifting.
Tuesday: PM fartlek with Pete. We were flying!
10mi
Wednesday: AM: Ran 5mi easy. PM Ran to golf course
and back. Nice run. 15mi
Thursday: Ran the Southern Mtn. loop. Went very
well, hard up the hills. Weights.
12mi
Friday: AM 5mi loop. PM Ran 10mi hard out camelback
run. Felt great!
Saturday: Easy 10 miles on the canal.
Sunday: AM 4mi easy. PM Did 30xSage Dr hills, ran
back. Hard, great workout.
17mi
Week: 95mi
22 March,
Monday: No AM run. PM real easy 10
mi. Weights.
Tuesday: AM 5mi run. PM 10mi hard run. Supposed to
be fartlek, tired at beginning,
picked up to be fairly good run.
Wednesday: AM 5mi loop. PM From home, hard fartlek,
fast/steady coming back.
15mi
Thursday: No AM run. PM Very tired. 10mi easy +
Weights.
Friday: No AM run. PM 10mi run was ok. 1st half was
very slow, 2nd half was
better.
Saturday: AM Ran to Sage Dr. 15x220 hills. Was a
real bear! Great workout! Better
than running the shorter ones. PM 5mi Quail loop.
18mi.
Sunday: AM 5mi PM 10mi canal loop. Left for NZ.
Week: 93mi
29 March,
Monday: DNR Flying to NZ.
Tuesday: AM Checked into hotel, ran 40min. PM Ran
45min at Cornwall Park. 15mi
Wednesday: AM 30min w/ Ray, good pace. PM Hard
55min. Rain, Weights. 15mi
Thursday: AM 5mi easy around the park. PM Very
tough, hilly 10mi w/ Ray, John.
Friday: AM Easy 5mi. PM Easy 5mi with Ray +
strides.
Saturday: Auckland Mile. 1st in 3:31.2. Beat
Hillardt, Flynn, Walker.
+ 10mi after. 14mi
Sunday: AM 15mi with John + run home. 16mi.
Week: 85mi
5 April,
Monday: AM No run. PM 2mi
time-trial 8:53. Felt ok, hot &
windy + 5mi. 10mi
Tuesday: AM 5mi easy. PM 5mi easy.
Wednesday: AM 5mi PM 5x220 w/220 jog,
1x1000-1x660-2x595-3x550-4x495-1x1000.
Then jogged to Len's house. Great workout, all 59-63
pace. 15mi.
Thursday: AM 5mi loop. PM Ran a good, hard 10mi run.
Weights.
Friday: AM 5mi run. PM Canyon loop nice and easy.
Tired from yesterday. 15mi
Saturday: AM 20x110 hills then ran home. PM 3-4mi.
15mi
Sunday: 15mi run up spillway then back home. Good,
hilly run.
Week: 95mi
12 April,
Monday: DNR - drove from CA to
home.
Tuesday: AM 5mi PM 4x(660-660-440) w/ 220j, 110w.
440w between sets. 1:32-1:30-55.2,
1:30-1:31-54.5, 1:31-1:32-54.0, 1:33-1:30-53.8. 5mi
cooldown. 15mi.
Wednesday: AM 5mi PM Easy 10mi loop. Very sore from
yesterday. Weights. 15mi
Thursday: AM 5mi run, felt good. PM 10mi fartlek,
real good workout!
Friday: AM No run, tired. PM 5mi easy
Saturday: Bruce Jenner Mile. AM 5mi PM Race
was a bore. Last 200m kick.
1st 4:01.3
Sunday: AM 5mi run. PM 15mi long run.
Week: 85mi
19 April,
Monday: 8x330 (47.5avg) 110j, 220j
1x440 (54.3), 440w. 16x220
(31.5avg) 110j, 110w. 1x440 (51.9). Good 5k type
workout. Felt good. 10mi
Tuesday: AM 5mi easy PM Hard 10mi loop over hills. A
little hot. Weights. 15mi
Wednesday: AM 3mi easy. PM Good 10mi run. Played
golf, shot an 89.
Thursday: Left for Des Moines. 7mi + strides.
Friday: Drake Relays 5000m. AM 3-4mi. PM Race
was ok, windy. Won in 13:52.
Lead after 1mi, hurt in later stages. Jogged 5-6mi
after. 15mi
Saturday: AM 10mi run in Des Moines. Went to meet.
Flew home.
Sunday: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ran
home long way. 20mi
Week: 90mi
26 April,
Monday: AM 5mi loop, a little
tired. PM warmed up with ASU,
ran 8mi. Felt like shit, feel like a cold is coming.
15mi
Tuesday: No AM run, felt bad. PM felt better.
2x660-550-495-440-395 all sub60
pace. Last 440 in 51.1 3mi warmup, 2mi cooldown.
8mi
Wednesday: AM no run. PM 10mi w/ Pete on Canal.
Weights.
Thursday: AM 5mi. PM Supposed to be social 10mi but
ran hard with Pete. Sub52min!
Friday: AM 5mi real easy. PM Felt bad first 4mi,
easy out, hard on return. 15mi.
Saturday: AM 4mi loop. PM Ran 9mi to Pete's house.
Very windy. Weights.
Sunday: South Mtn run w/ Pete. Good, a bit dry. Went
to ASU baseball game. 15mi
Week: 91mi
3 May, Monday: AM no run. PM Easy/good 10mi +
weights.
Tuesday: AM 5mi, felt real bad. PM 3x440 (58.4) w/
200j, 880w, 880 (1:54.5),
440w, 440 (52.4). Easy workout. 12mi
Wednesday: AM 5mi loop. PM 10mi on canal easy.
Thursday: AM 5mi PM 2x(2x440-660-440-8x220) workout
was great all times fast!
15mi
Friday: AM 5mi. PM 5mi at school. Drove to CA.
Weights.
Saturday: AM 10mi run PM 2mi, golf - shot a 92.
Sunday: 15mi run with John in the foothills.
Week: 85mi
10 May,
Monday: Felt really bad. In LA for
promo work for Al Franken.
Stopped at Cal Poly for easy 5mi, felt terrible.
Tuesday: AM good 5mi run PM Slept all day. Cold,
windy, wet foothills run. 15mi
Wednesday: @ UCI. 2x440-880-440-6x220-3x440. Very
good workout. 57-58, 1:54-58,
29s, 55-58-52. Jogged 6mi after. 13mi.
Thursday: AM 5mi run PM Easy run. 15mi
Friday: AM no run. PM Good run + strides. 10mi
Saturday: AM 5mi easy. PM 5mi easy.
Sunday: Pepsi Mile. AM 3mi. PM Race went
well. 1200@3:00, 3:52.68. Paige
was good. Jogged 6mi after.
Week: 80mi
17 May,
Monday: AM felt real bad on run.
Legs hurt from volleyball.
Smoggy. 10mi
Tuesday: AM 5mi hard PM 10mi real hard fartlek.
Great run, windy on return.
Wednesday: AM 5mi good pace PM 10mi good pace.
Weights.
Thursday: AM 5mi loop. Felt tired, sore. PM 10mi
real easy.
Friday: AM 5mi loop good pace. PM 3x(440-880-440)
220j, 440x b/sets. 58-1:56-58,
58-1:58-57, 58-1:57-55. Good workout, not real hard.
13mi
Saturday: Easy, moderate 10mi.
Sunday: AM Just 5mi.
Week: 85mi
24 May,
Monday: AM 5mi PM 10mi (3.5 hard, 3
easy, 3.5 very hard) good
run.
Tuesday: AM 5mi easy, a little tired. PM
4x(440-385-330-275-220) 55.8-50.3-42.6-36-27.4
all sets same or faster. 23.6 last 220. 13mi
Wednesday: AM 3mi very easy PM 10mi easy
Thursday: DNR - got home very late.
Friday: AM 5mi loop PM Ran to Sage Dr hill. 5x
(4x110 1x220 uphill) good hard
workout. Ran out and back hard. Weights. 20mi
Saturday: 10mi w/ Pete. Went tubing, had fun.
Sunday: AM 5mi PM 10mi. Saw Rocky III. Great movie.
Saw ASU baseball. 15mi
Week: 85mi
31 May, Monday: AM no run. Big toe hurts. PM
Good session for 800m this
week. Ran 3x330, 4x275, 5x220 w/ 110w, 165j, 220j,
220w b/sets. 39s/26s all
at pace. 7mi
Tuesday: DNR - Hip is very sore and big toe
hurts.
Wednesday: AM hip is still sore but ran 5mi anyway.
Not enough warmdown Mon.
PM 10mi in canal loop, good pace, very windy!
Weights. 15mi
Thursday: AM 5mi, feel better. PM 330-220-440
(39.0-26.4-52.6). Feel tight,
not real controlled. 13mi
Friday: Went to SF for Al Franken promo work. Raced
cable car uphill. Jogged.
5mi
Saturday: Prefontaine Classic. AM 2mi jog. PM
Race was easy, Paige didn't'
run. 1:46.64, outkicked them in last 100. Ran 2mi
after.
Sunday: Easy 10mi run with John G.
Week: 70mi
7 June,
Monday: 5mi at good pace. PM 10mi
canal loop. Good, hard.
Tuesday: AM easy 5mi felt sluggish. PM
(550-225-440)(495-220-385)(440-165-330)
(385-110-275) w/ 220j, 220w b/sets. 1st 3 sets all
53 pace or better. Last at
51 pace or better. Great workout. 12mi
Wednesday: AM 5mi PM 5mi
Thursday: AM 5mi. PM DNR Flew to Ontario.
Friday: 6mi run w/ John and Pete. Flew to
Oakland.
Saturday: Kinney Invite, UCB. AM 3mi PM Race
was a bummer. Felt bad.
1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after.
13mi
Sunday: 16mi run in hills around Berkeley w/ Walker.
Flew to Phoenix.
Week: 77mi
14 June,
Monday: Easy 10mi, tired from
yesterday. Long drive to Upland.
Tuesday: Ran to stereo place to pick up car. Ran 5mi
more later. 10mi
Wednesday: AM 5mi PM Ran 10x220 w/ 220j on grass.
Windy and muggy. 10mi
Thursday: Flew all day. Ran to track and did some
strides and ran back. 6mi
Friday: AM 2-3mi PM TAC 1500m heats. Won in 3:39.99.
Very easy. 8mi
Saturday: AM 3mi easy
Sunday: TAC 1500m Final. Race was fast. Won
in 3:34.92. Fricker led in
2:54, I took lead w/ 300 to go. Maree 2nd, Flynn
3rd.
Week: 58mi
21 June,
Monday: AM 10mi PM Flew to Oslo
Tuesday: AM No run PM Good, hard 10mi in the hills
above the lake. Nice day.
Wednesday: AM Ran 2 lake laps. PM Ran around the
lake + 11x140 hard strides.
9mi
Thursday: AM Ran @ lake PM 5x220 in 26-27 w/220j.
Felt good. Saw "Arthur."
8mi
Friday: No AM run. PM 5mi around the lake.
Saturday: Bislett Mile. AM 3mi PM 1st Oslo
win. Perfect conditions, can
go faster. 3:48.53 AR, Maree 3:48.85, Moorcroft,
Walker. Ran 5mi after. 11mi
Sunday: 15mi run in the hills w/ John, Steve and
Ray. Wet, cold but nice.
Week: 70mi
28 June, Monday: AM 5mi easy PM 3mi + 9-9x150
good strides. Cold. 10mi
Tuesday: AM 6mi around the lake + strides. PM flew
to Budapest.
Wednesday: Budapest 1500m. AM hilly 3mi PM
Race was good, felt tired
before, windy. 56-1:55-2:55, 25 last 200. 1st
3:35.75, Walker 2nd. 7mi
Thursday: AM Flew to Oslo PM 10mi w/ Mark Fricker,
good pace. Felt good.
Friday: AM no run PM 6x220 in 25-26, tried to float.
Good workout. 8mi
Saturday: Ran to track, watched races, ran home.
Feel good. 10mi
Sunday: Byrikjelo 800m. AM 2mi PM ran 1:45.05
PR. 1st lap fast 51, finished
good. Walker 2nd. 10mi
Week: 61mi
5 July,
Monday: AM flew to Oslo PM Ran
around lake 3 times plus some
strides. 8mi
Tuesday: AM no run. PM 2 times around the lake +
strides. Easy. 6mi
Wednesday: Oslo Mile. AM ran around the lake. PM
Race was very good. Not
so hard. Didn't move quite early enough. Felt under
control. 57.3-1:53.8-2:51.9-3:47.69
AR Walker 2nd 3:49.08, Ray 3:49.77
Thursday: Ran around lake twice. Felt bad on
first lap, better on second.
5mi
Friday: Paris 800m. AM 3mi around park PM
Slow 1st lap even slow 3rd
200. Kicked hard in home straight, felt fast and
strong. Beat Robinson 1:45.28-1:45.80.
8mi
Saturday: AM flew to Lausanne. PM 10mi, hot, humid,
smoggy.
Sunday: Went to beach, 8mi along the lake + strides,
jogging, push-ups, sit-ups.
10mi
Week: 58mi
12 July,
Monday: AM 5mi jog. PM 5x220 25-27s
w/ 220j-w. 10mi
Tuesday: Ran w/ John, Mark & Doug in nice shaded
park. Walked 3hrs in 90F!
5mi
Wednesday: Lausanne 1500m. AM 20min PM Race
was hard. Didn't feel strong
before but still went for it. Halfway through just
decided to win. Fast 3:32.22,
Maree 3:32.7 8mi
Thursday: AM Easy 6mi in the park. PM Flew to
London.
Friday: Ran easy in the park, strides and stretched.
Not feeling real peppy.
5mi
Saturday: London 3000m. AM 3mi PM Race was
bad. Felt tired from the start.
Knew I was in trouble after 1200. 5th in 7:40.5
Moorcroft-Maree-Walker-Koech.
8mi
Sunday: DNR - Flew home.
Week: 45mi
19 July,
Monday: AM no run. PM 10mi run. Too
much time outside, smoggy.
Felt it.
Tuesday: AM 10mi, very hot and humid. Felt like
shit. PM 5mi up Euclid. Weights
Wednesday: AM 10mi up to Ranger Station. PM Went to
SLO for Sub-4. 5mi @ SLO.
Thursday: AM 5mi PM Ran up this big mountain behind
hotel. Good hard run. 15mi.
Friday: AM 5mi run by hotel. Didn't feel as good as
yesterday PM 5mi at home.
Weights
Saturday: AM 5mi, was hot. PM 10x 23rd and 24th
Streets. Felt good, good run.
15mi
Sunday: Ran 15mi, hot & muggy. Stopped for water
several times.
Week: 95mi
26 July, Monday: AM 5mi, feel tired. PM 10mi
at good pace. Weights.
Tuesday: AM no run PM 25x110y hills, fast. Good
workout. 12mi
Wednesday: AM 5mi PM Very hot, hilly run. Still ran
10.5mi in sub60min.
Thursday: AM 5mi loop. PM Easy 5mi Feel very
stressed, too many interviews!
Weights.
Friday: AM steady 5mi run PM Got home, ran 10mi,
very windy.
Saturday: AM 5mi PM Didn't plan on running 10 but
did it anyway.
Sunday: 15mi run up to Ranger Station and back.
Weights.
Week: 95mi
2 August,
Monday: PM 10mi easy. Very
windy.
Tuesday: AM 5mi jog PM@ SLO 2x(5x440) 440j, 440w
between sets. Very good. 55.4,
56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8,
52.8. 15mi
Wednesday: AM 5mi PM 5mi jog, smoggy as hell, felt
like shit.
Thursday: AM Ran up to 24th and back. PM Ran in
foothills up the back. Weights.
15mi
Friday: AM no run PM 660-550-440, 550-440-330,
330-220-440 all at 56.5 pace
except first 550. Last 440 in 51.0 Great workout.
½ int. jog b/intvls.,
440w/sets. 10mi
Saturday: AM 1hr. 10mi
Sunday: AM 5mi PM 10mi in foothills.
Week: 85mi
9 August,
Monday: AM no run. PM
(2x440)(880-440)(6x220)(3x440). 56.8/57.1,
1:53.6/58, 28s, 56.6/58.0/53. Great workout, felt
good. 10mi
Tuesday: AM 5mi PM flew to Europe.
Wednesday: PM hard 5mi run, very hot and humid.
Slept bad.
Thursday: Noticed pain in my side. Still hurt after
5x200 26-27 last relaxed
in 23.8. 6mi
Friday: Chest very tight today, could barely
breathe. Side very sore. Jogged
5mi.
Saturday: Nice 2000m. Stomach cramps all day.
Bad race, luck it was slow.
John barely beat me. 4:58.72 AR. 7mi
Sunday: Flew to Zürich. Tried to run, side hurt
badly. Took day off.
Week: 38mi
16 August,
Monday: Jogged 5mi. My side still
hurts, I saw 3 Docs and
all said something different. Feels better,
though.
Tuesday: 5mi with Walker and Flynn. Felt much better
today. Slight pull in my
back by my shoulder blade.
Wednesday: Zürich 1500m. Ran like a
turkey. Felt like I was going
to tie up with one lap to go, but I didn't. Got
passed on last 100, responded
well but was boxed. Faded to 3rd behind Cram,
Harbour. 3:34.18
Thursday: AM flew to London. PM 5mi with John.
Friday: London 1000m. AM no run. PM Felt ok
during warmup but ran like
I was afflicted. Last 220 rigged very bad! No
warmdown, got drug tested. 2:20.4
Cram won
Saturday: Ran for 40min, felt good. Flew to Germany.
6mi
Sunday: Köln 800m. Felt mush better, got
too far behind, didn't
tie up, finished strong. 1:46.67 4th place. 8mi
Week: 42mi
23 August, Monday: Ran 50min with John. Took
bus to Koblenz. Played cards,
ate ice cream. 8mi.
Tuesday: PM Ray and I ran to the track and did some
150s. Felt good. Played
cards. 6mi
Wednesday: Koblenz Mile. AM 20min PM Race was
good, gave 100% last 220.
56-1:54-2:53.5 Sydney and I battled last 220
shoulder-shoulder; won 3:49.72-3:49.75.
9mi
Thursday: AM Took train to Brussels. PM 30min, felt
very good. 5mi
Friday: Rabbitted 5000m for Walker. Set pace 7:55
for 3000m. 7mi
Saturday: 45min run with John and Ray. Left for
Stuttgart. 7mi
Sunday: Stuttgart 1000m. 2:17.58, beat Byers
and John. Felt good. 3mi
Week: 45mi
30 August,
Monday: 42min run, felt good.
7mi
Tuesday: Ingleheim 2000m. AM Ran w/ Thomas.
PM Race was OK. Didn't have
anything left on last lap, lost contact. No desire.
Too many races. Thomas won
in 4:52.2. I was 2nd 4:54.71 PR. 7mi
Wednesday: Flew to NY. John and I ran around the
park. 7mi
Thursday: Ran 3 laps, last was fartlek. Feel good,
adjusted to time. 9mi
Friday: DNR - Interview ran very late.
Saturday: 5th Avenue Mile. AM 3mi easy PM
Race was slow 2:58 1200m kicked
hard from 200, stepped in pothole. Byers won in
3:51.3, I was 2nd 3:51.5. John
and I ran 7.5mi after. 13mi.
Sunday: 60min run with John around the park, pretty
fast. Flew home. 11mi
Week: 54mi
52 week mileage: 4016 miles (77.2mi/wk)
43 Races
7 800/1000s
2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58
6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18
18 Miles
3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r
2 2000s 4:58.72/4:54.71
2 3000s 7:40.5/7:55h (rabbit)
1 2 mile 8:36.6
2 5k 13:50.4r/13:52
5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r