Alex Muntefering Content Library

Final HS season.

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Junior year in high school track.

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Opening workout of the season at the prestigious Howard Wood stadium, Sioux Falls, SD. 30 degree weather.

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This was a crazy mile race. I got boxed in early and the leaders didn't want to maintain a good pace in the 2nd and 3rd laps. So I just let it all go on that last lap when I got the chance. My quarter splits were 65, 73, 70, & 60 flat on the final lap.

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Parkston Track Meet 5/12/07

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13 minute WU. Stretched and did pre-workout drills. 200 in 28, full recovery. 200 in 26, full recovery. 600 time trial in 1:22.8 (26.5, 54 flat). Had some left in the tank for sure. Should have dipped below 1:22. Still a new 600 PR by over a second! Full recovery after the 600. 200 in 27, full recovery. 200 in 27. Cook Drills. 13 minute cool down.
Note: Ran the 600 in the Nike Zoom Victories without any special insole. That's the first time I have been able to do this! AMAZING DAY!

Pre-race: 15 minute easy run and 3X10 second strides.

Ran in afternoon. Hot weather. 30 minutes. 4.11 miles. 7:07 fastest mile, 7:33 slowest mile. Erased my HR by accident but the average was pretty close to around 170 with a max of around 179. Really hard to get my HR down to 165 with the heat.

6 miler today. Ran with Bobby, Pat, and Alex. Legs are a bit tired and I'm just tired in general from all the meetings and the overwhelming amount of information that I'm taking in.

Hill Workout with Andrew at Milltown. 3.5 mile warm up. 8 hill attacks(medium/hard alternation) Felt great on the attacks. HR increased from 178 on the first medium to 192 on the last hard one. Intervals were 60 seconds to the top while the mediums had an additional 10 second surge. I dominated the last interval. Jogged .5 mile and did Cook drills. Did one more mile. Stretched and took an ice bath. Totaled 8 miles.

Day off from running. Still did core work and some upper body strengthening and the glute strengthening exercises. Also ice cupped a couple times.

Tempo workout. 12 min warmup. 24 min of tempo work total. Broken down into three sets: 4X4 min; 3X2 min; 2X1 min. 2 min rest between intervals. 4 min rec. jog between sets. 10 min cool down. 8.75 miles total. Tempo pace around 5:10-5:13. Felt easy. Went with strong wind. Did the strength workout and Wharton stretching afterwards.

6.5 mile foundation run on the treadmill. Not fun. Started at 7 minute pace and worked down to 6:20 by the end.

Ran with two MD guys from OU and the other 3 recruits. Did 50 minutes pretty chill and hit up some trail that was really sandy. I didn't like it at all. My glute medius started acting up at the end of the sandy trail. A bit disappointing. No Garmin today. Probably about 7 miles.

Intervals. Went down to USD for an official visit. Really cold weather and nasty wind. We decided to do the workout in the Dome. I was supposed to do 13X300m but we cut it down to 8 due to being on the 200 meter track. 10 min WU. 8X300 at 48-51 sec. 3 min rest but cut that down to 2 min after 4 intervals. Workout was relatively pretty easy. No lactic acid flow and aerobically felt awesome. Did cook drills and Strength training. 10 minute cool down.

40 minute run. 6:30 pace. 6.15 miles. A tad tight. Finished with 4X15 second strides. 6.35 miles total on the day.

40 minute easy run. About 5.7 miles.

Day off to let my foot heal. Met with Dr. Prunty after school. He diagnosed some minor tendonitis in the tendons around the achilles that help in moving the foot around. Did electric stem, ultralight, and ice cup therapy. Felt alright walking around.

6.15 mile recovery run in 42:50. That's 6:58 pace.

7 mile recovery run in 50:26. 7:12 pace. Tendons around left ankle are sore.

2 mile WU. 3X1000 with 3 min. rest. 2:53, 2:52, 2:57. 3 min. rest and 2X200 with 2 min. rest. 29, 29. Very cold and windy. 1/2 mile rec. jog and then 2 sets of Cook drills at half the reps. 1.5 cool down. Right around 7 miles on the day with all the recovery jogging.

6 mile recovery run in 41:12 at 6:52 average.

5 mile recovery run. 35:37. 7:07 average. 153 HR ave. I felt a bit sluggish...

5 mile recovery day. Legs felt tired from yesterday's race. 33:40. 6:44 pace. 153 HR average.

5 mile run in 34:47. 6:57 pace.

6.14 mile recovery run with Alex. 41:50-6:49 per mile. Felt great, easy, and recovered. Did 25 minutes of abs afterwards. 10 hours of sleep last night.

6 mile recovery run in 41:56 at 6:59 pace.

5 mile recovery run in 34:40. 6:56 pace. 2x10 minutes of abs + 2 sets of upper body cirtuit.

Beginning to feel sick for some reason. I have been well rested since the start of college. I am getting much more sleep than in high school and average around 9 hours of sleep per day. Still got a minor sinus infection. Recover 5 miles at about 7:30 pace with abs and circiuts.

Easy recovery day. Supposed to keep it real light. Ran 4 miles with Alena. 31:58. 7:59/mile. 141 HR average. Hot and windy but was really easy.

5 mile recovery run at 6:51 pace. Easy. 2 sets of 10 minutes of abs in the afternoon. Coach Smith is having me cut down on upper body lifting.

5 mile run in 35 minutes. 2X10 min abs + upper body circuit.

Morning strength training. Afternoon hill workout. 3 mile warm up. 4 hill attacksX60 sec.(alternating med./hard) Jog down the hill recovery. 4 minute rest after 4th attack. 5 minute tempo run. Exactly 1 mile. Into the wind on the way back. Went out in 2:20. 5 minute rest. 4 more hill atacks(medium, hard+10 sec. surge, medium, hard+20 sec. surge) .4 mile jog. Cook drills back at the school. Half mile cool down. Ate, stretched and took an ice bath. About 9 miles on the day.

Pre-race: 20 minute easy run and 4X10 second strides.

First run since July, 24th. 5 hours of sleep going into run. Rainy and windy weather. 45 minute run. 6.05 miles. 7:27/mile average. 7:06 fastest mile. 7:41 slowest mile. 166 HR ave. 178 max HR. Felt alright. Very scared of the weather while running. Did 4X10sec strides afterwards. Toe got sore. Old hamstring injury felt odd, but no pain. Did Wharton's post run ruitine. 58 degree bath for 12 minutes.

Double Day. 6 hours of sleep. 3 miles in the AM. Cool breeze. 20:52. 6:57/mile average. 6:50 fastest mile. 158 HR ave, 167 HR max.

5 miles in the afternoon. It was 92 degrees and felt really hot. Couldn't get my HR down so I had to slow up quite a bit. 37:29. 7:30/mile average. 6:40 fastest mile(first). 8:05 slowest mile(last) HR was around 172 most of the time.

First day of official college class and practice. Received a large amount of free OU Nike running gear before practice. Ran 45 minutes in the heat of the day. Felt fine except for the heat.

Double Day. 3 miles in the AM. 21:36. 7:12/mile average. 161 HR average, 169 HR max. Left shin was a bit sore yet. Otherwise felt fine.

5 miles in the PM. Was a bit hot and windy. Lower legs felt shot and tired. 36 minutes. 7:12/mile pace. 6:55 fastest mile. 163 HR ave, low 170s max. Did Wharton stretching. Iced and took a cool bath. 8 miles on the day.

40 minute run. Around 6:57 pace. That's about 5.75 miles. I miss my garmin. Feeling more comfortable. Started using HR monitor again but it failed me midway through. HR ave was probably around 150 low.

44 minute run in the AM with Pat. A bit over 6 miles. Felt good. Did core, upperbody, and glute strengthening in the PM.

4 mile recovery run in 27:15. 6:48 pace.

South Dakota Blizzard today. Used it as my weekly day off.

50 minute foundation run. 7.46 miles at 6:42 pace. Feeling pretty good.

Light 20 minute run at about 8 minute pace. Really cautious about the hamstring. I could sense that it was there if I would try to accelerate too hard.

Got home from my weeklong trip to New Orleans. Ran for 40 minutes tonight. Just under 6 miles I think. Around 6:50 pace. Felt nice. Tired from the long week.

4 mile recovery run in 26:49. 6:42 pace. Cold. Legs felt good.

44 minute easy run. 7:05 pace. 6.21 miles. Ankle felt good.

Recovery run. Ran with Alena today. Conversation pace. 6.22 miles in 45:40. 7:23 pace. Windy. Noticed that legs were fatigued during the run today. Also got an adjustment from Dr. Prunty. My hips were out of alignment.

Scheduled to do 45 minute foundation run. Weather was nasty so I got on the treadmill. Dropped from 7:30 to 6:30 pace throughout run. At 40 minutes I felt a sharp pain in my ankle area and was forced to stop.

7 mile run in 48:56. 7:00 pace.

Day off from running

6 mile foundation run in 37:54. I was feeling good so I decided to rock it. I'm in great shape. No-shirt November kind of day again. 6:19 per mile ave. 6:47, 6:23, 6:16, 6:08, 6:10, 6:06.

2 mile WU. 4X1 Mile at 5:10, 5:00, 4:50, sub-4:50. 2 CD. Cook drills. 1 CD. Strength.
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Actual: 2 mile WU at 7:10 pace. 3X1 mile at 5:04, 4:54, 4:51. Cut my stub toe open on 2nd one. Decided not to run last one. Wrapped it up at school. Did Cook Drills and Strength. CD 1.75 mi.
Totalled 7.5 miles on the day. Repeats felt easy!! Could have went well under 4:50 on the 4th one if I wouldn't have hurt my toe.

First day off from running in 2 weeks. Did 25 minutes of abs. Feeling pretty good. Jim had be incorporate forward and lateral monster walks to my hip correction rehab.

5 mile foundation run. A little windy and pretty cold. Felt good though. 32:50. 6:34/mile. HR monitor is not working very well lately. But most of the time it read around the mid 160s.

Day off from running. Did 2X10 minutes of abs. Good quality.

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Prerace workout. Did a 25 minute run. 3.36 miles. 7:27/mile average. Legs were feeling mediocre. Did 4X100 meter strides afterwards in my cross country spikes. Toe did not hurt. 4 miles on the day.

Day off. Did 2X10 minutes of abs + 2 sets of the upper body circuit.

10 miles. Head congested yet. 1:06:56. 6:41 ave. 6:29 fastest, 6:54 slowest. 171 ave/187 max on the HR. Felt good. Legs were fresh. Stretch and cold bath.

Easy 7 miler with Pat. Feeling about 80%. 2 sets of 10 minutes of abs and circuits in the afternoon.

Hill workout at the village of Milltown. Did the oil road hill that runs right through the town. Very windy. Hit me at about 1/2 of a headwind. The hill was perfect length, .25 mile and at the bottom is a flat one mile. Did 6X .5 mile repeats. .25 mile on the flat and then .25 up the hill. Tried to go through the flat quarter in around 70, which I was anywhere from 65-73 on those. 1/2 mile Intervals were 2:28, 2:33, 2:40, 2:39, 2:37, 2:34. Did cook drills and lifting. 9.5 miles on the day. GREAT

Weekly day off. 25 minutes of abs in the afternoon.

Day off.

60 minute recovery run. 8.54 mi. 7:02 pace. Legs felt pretty decent after yesterday's 600 time trial. Still a little fatigued as expected.

40 minute run easy. A bit over 7 minute pace.

Long run with Chase Ward in Garretson at night. Perfect weather. Forgot my HR monitor. 57:00. 8.11 miles. 7:02/mile average. 6:39 fastest mile, 7:41 slowest mile(rough trail). Great run, felt awesome.

5 mile morning run

Long run with Andrew in the morning. 9 miles in 1:06:33. 7:24/mile pace. 7:07 fastest mile, 7:45 slowest mile. Legs started to get pretty tired towards the last few miles. 161HR average. 173HR max.

Morning progression run at Draper road. Ran with Sweeney, Ross, Kels, and Alex. I felt really good so I used it as my long run for the week. 10 miles in 64 minutes. That's 6:24 pace. Started at 7:11 a slowly moved down to sub-6 for the last mile. First 5 was in 33:30 and last 5 was 30:30 (6:06 pace). Last two was 11:50. Awesome run. I felt really relaxed and controlled. Stretched and took and ice bath afterwards.

Long run. Big crosswind kept it from getting too hot. Legs felt pretty good today. 9.02 miles in 1:06:16. 7:21/mile average pace. 7:08 fastest mile, 7:33 slowest mile. 166 HR average. Good run.

50 minute run. 7.56 miles. 6:37 pace. Felt good.

2 mi WU. 5x1000 w/ 2 min rest. 2:54, 2:55, 2:57, 2:59, 2:56. 1.7 mile CD. 7 mi total. Good comeback strength workout.

45 minute foundation run. 6.83 miles. 6:35 pace. Legs felt good.

Hill workout at Milltown. 2 mile warmup. 6X600 meters (200 on flat, 400 uphill). Full recovery. Hit 200 at 39-41 as requested. Hit 600 at 2:09-2:12. That was a medium effort. 5 minute cool down. Headed back to town. 5 minute warmup. Did cook drills. 10 minute cool down. Wellness was closed so I had to do the strength workout at home. 8.5 miles on the day.

Workout at the OU grass track. It was a bit windy. Worked out with Nick Happe from St. Louis, Missouri. A tad over 2 miles on the warmup out to the track. 3 sets of 5 min at 5:40 pace, 2 min jog, 2:25 800, 3 min jog. My glute medius was irritated from yesterday's run most likely and it was acting up today. I decided to call it after finishing the 5 min interval on the 3rd set. I really didn't want to irritate it anymore. Scratched on the cook drills too. Easy 1.1 mile cd. 8 mi on the day

Day off. Attended the USD track meet. Saw Derek Miles jump 19'1"(Current 2009 world best!) Unbelievable. Also had a great time at the USD alumni banquet that followed the meet.

Ran the Scharnberg Farm 5k. First run back since USAs three weeks ago. Crappy feeling. Ran 17:30 something. Went for an easy five with hilscat at Falls Park in the afternoon. Fun day!

Ran the Scharnberg Farm 5k. First run back since USAs three weeks ago. Crappy feeling. Ran 17:30 something. Went for an easy five with hilscat at Falls Park in the afternoon. Fun day!

Ran with Greg and Andrew at the Scharnberg Farm 5k (I didn't actually run the race, but I think I put in roughly 3 miles or so).

Went for an easy 5 mile run today to test out the foot. Started out at 7:15 pace. Felt some slight pain around mile one but it quickly subsided. Slowly picked the pace up to 6:40 by the end.

9 mile run on the Springfield course. Felt kind of tired.

Nike Heartland Regional meet in Sioux Falls. 30 degrees, cloudy and NW wind of 15-25 at the Yankton Trails park. Ran tough. 5:04 at one. Took the lead at 2500. Monkeys jumped on my back at 3500. Finish with a strong kick for 9th. I am happy about the courage I ran with.

9 mile progression run on the Old Country Road with a 1 mile cool down. 9 miles was in 56:44-fastest yet. Last 4 miles were under 6:10. Last mile was 5:49. Felt pretty good except tendons on left ankle were sore and the beginning of the run. Total time for 10 miles was 1:03:06. 6:19 average pace.

10 mile progression run at Draper w/ the mid-distance crew. 1:03:11 total time. 6:19 per mile average. Last five miles were all under 6 minute pace. Felt good and it was pretty easy effort wise.

12 mile run in the AM. Strength in the PM. 44 degrees. A little windy going out the first 6. 1:17:51 7 min pace and dropped down to sub 6. 6:59 slowest mile, 5:51 fastest. 6:29 average. 167 HR ave, 185 max. Took a few miles to start getting into the groove. Finished well.

8 mile long run, 1 set of Cook drills, and 1 set of strength. 53:07. 6:38 pace with a pretty good wind at my back. 156 HR average.

9 mile progression run with a 1 mile jog down at Draper road with the middle distance crew. 10 miles total in 1:05:15 which is 6:32 pace. 7:35, 7:05, 6:45, 6:31, 6:13, 6:02, 6:07, 6:06, 5:52, 6:57. Felt really good and strong. Fun stuff.

9 mile run out on the Missouri golf course with the middle distance crew. Felt tired. Also had some sprinting before the run while cheering on the cross team during Big 12s. Finished 3rd.

6 mile recovery run in 41:56 at 6:59 pace.

9 mile progression run with a 1 mile cool down on the Old Country Road. First time on that road-very hilly. It was also very windy and I was co-leading the middle-distance crew so I took most of the wind on the way back. Hard effort today. Total time of 1:03:35. 6:22 average. 9th mile in 5:45.

AM Workout. 25 minute standard distance running warm up to the grass track. 3x100 meter strides. 3 mile progression run in trainers: 5:50, 5:44, 5:40. Then a 2 mile tempo in 10:59 (5:30, 5:29). 1 mile cool down. 9 miles on the day. Felt easy.

Head cold is bad. Day off.

Dark 10 mile long run at 8 pm. Eased into it and felt awesome at the end. 1:06:03. 6:36/mile average. 164 ave/185 max HR. Mile splits: 6:53, 7:07, 7:05, 6:50, 6:50, 6:40, 6:27, 6:13, 6:05, 5:48. Great long run for me. Best to date. Wharton stretches and cold bath.

Warm up out to the grass track 2.5 miles. Short 4.5 mile progression run on the grass track. 6:14, 6:00, 5:50, 5:20. 6:50 pace cool down back to campus. 9.5 miles.

25 minute standard distance running warm up from the school to the grass track. 3X100 meter strides. 4 mile progression at tempo pace. 5:55, 5:48, 5:40, 5:35 in trainers. Felt pretty good. Ran in a big pack with everyone on the half mile loop. 2.25 mile cool down. Coach counted it as 9 miles but was probably pretty close to 10 on the day.

Got an adjustment and got the right IT band deep tissue massaged by Dr. Prunty. Did a long run in the afternoon. Weather was cool and no wind. 9 miles. 1:02:36. 6:57/mile average. 7:09 slowest mile, 6:47 fastest mile. 163 HR ave. IT did not bother me. It was a great long run.

Day off.

15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.

15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.

15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.

Day off. Approximately 40-41 miles this past week once all strides and everything else are added up.

63:30 long run on Draper. Went out in 33:30 and came back in 30:00. About 9 miles. 43 miles on this week.

Weekly Day off. 45 miles this past week. Left lower shin is a bit painful but ice cupped it 4 times today. It's feeling a bit better. We'll see how it is tomorrow. Napped for 4 hours.

Weekly Day off. 45 miles this past week. Left lower shin is a bit painful but ice cupped it 4 times today. It's feeling a bit better. We'll see how it is tomorrow. Napped for 4 hours.

5 mile run at recovery pace, stretch, and glute strengthening. 42 miles on the week.

Weekly day off. Mileage totalled 46 for this past week. Went to Lifelight to watch Casting Crowns. What an experience.

Andrew picked me up and we headed to town to get in a run and work on adjusting my Strength Workout. We got in 4.96 mi. in 34:58, 7:03 pace.

This week I totaled 38 miles.

10 mile long run in 1:07:41. 6:46/mi-easy pace. Felt good. Hammy was a bit tight today but not while running. 37 miles during this down week

60 minute run. Longest to date during this winter training season. 8.58 miles. 7 minute pace exactly. 43.5 miles this previous week. Highest weekly mileage during any of my winter training seasons.

Got back from OU visit around 2. Did an hour run today. Wasn't feeling the freshest so I kept it simple. Nothing sexy. 8.54 miles at 7:02 pace.

60 minute long run. Legs were feeling pretty good again. 9.05 miles, 6:38 pace. 10 degrees out with a slight headwind on the way out. 6:56, 6:55, 6:58, 6:39, 6:33, 6:25, 6:31, 6:18, 6:22. This is the start of my projected biggest mileage week of my life. Had a great planning session with Andrew on Skype. I'm inspired to keep working hard. This spring and summer is going to be ape. Thank you God!!!

Workout at the track. Supposed to do 4X200, but only managed 3 of them due to pain in lower hamstring. 30, 28,27.

Last day in New Orleans. Taking the day off. Put in roughly 33 miles this week running in the various places like Kansas City (very hilly and first regular run back), Memphis (HUMID HOTEL), and on St. Charles street in NO. Fun times. I'm ready to go home though.

2 mile WU. 8X3 min at 5 min pace with 3 minutes rec jog. 1 mile CD. 10.05 miles total. Very cold and windy. A lot of snow on the ground. Tough to get good footing and hit times so I went off of effort. Wasn't in the game mentally at all. Sub-par day.

First workout on the track in a long long time. Did it on the SDSM&T track in Rapid City(where the state meet will be held in May). Chase Ward did it with me. 15 minute WU. 6X400 with 3 minutes rest. 65, 63, 61, 63, 62, 60. Last one was tough. 1 set of Cook Drills. 10 minute cool down. Mid 70s. It was hot!

15 min. WU. 6x200 with 2:30 rest. Temp around 50 with 15-20 mph wind. 26, 26, 26, 27, 26, 27. 26s were all mid-high. 27s were right at 27 flat. Felt great. Last two started to get a little tough, but nothing too crazy. Did 1 set of Cook Drills and a 15 min CD.

Day off. Day of Rest. No workout. Took the day off. Day off.

Coach Mitchell

7 mile run with Pat. No GPS. Sub 7 pace. 48 miles on the week.

Weekly day off. 48 miles on the week.

Weekly day off. 50 miles this week.

Day off. 41 miles on the week in 5 days.

Day off. 43 miles. Feelin' good.

Morning progression on the grass track with the middle distance crew. 2.5 mile warm up out to the track. Then 5 mile progression on the 800 loop. 6:14, 6:00, 6:00, 5:50, 5:33. 8k in 29:37. Felt good. 2.5 mile cool down. 10 miles total.
59 miles this week. My biggest week ever. Body is feeling good though.

Weekly day off. 36 miles on the week.

6 mile recovery run in 40:57 at 6:50 pace.

5.18 mile recovery run in 35:41. 6:54 average. Felt easy. 42.5 miles on the week in 6 days.

5 mile recovery run in the rain. 41 miles on the week. Feeling pretty good.

Head cold getting better. Coach Smith had me take another day off. 29 miles this week with only 4 days of running.

Weekly Day off. Not feeling too bad. 48 mile week including all of the strides. Longest week to date I believe.

5 mile shakeout with Alex. Easy 7:18 pace. Legs are little tired.
48 miles on the week with no days off. Body feels relatively good.
Sooner men finished 2nd at Griak yesterday.

5 mile recovery run at 6:56 pace. 45 miles on the week. That's with a full 7 days of running.

Weekly day off. Body is good and feels recovered. Took a 3 hour nap. Weekly total of 43 miles.

10 minute WU. 200, 300, 200, 300, 200. 3 minutes rest after 200s and 2 minutes rest after 300s. 26, 40, 26, 40, 27. Ran mostly with wind. Felt easy peasy. 1 set of Cook drills. 10 minute cool down.

13 min WU. Stretched and did drills. 800 in 2:17(63, 74...don't ask) 4 min. rec; 600 in 1:33 flat, 3 minute recovery; 400 in 59, 2 minute recovery; 200 in 27, 1 minute recovery; 200 in 29. 13 min CD. Got in a good Cook Drills and Strength routine. Finished with a routine post-workout recovery. Good meal, Wharton stretching, ice bath...and now bed.

6.5 hours of sleep. Perfect weather. Double Day. 20 minute run in the AM. 2.59 miles. 7:43/mile average. Felt good. Nice shakeout.
Work.
45 minute run in the PM. Ran on the highway to lay of the blisters on my toes. Flat course. 6.44 miles. 6:59/mile average. 6:53 fastest mile, 7:04 slowest mile. 165 HR ave, 173 HR max. 4X10 second strides. Body felt great, other than a blister on my toe. Wharton post-run ruitine.

Still a little sick. Morning recovery run. 4 miles. 28:20. 7:07/mile ave. 6:53 fastest mile. 7:12 slowest mile. 156HR ave. 173 HR max. Felt good on run.

3 mile run in the evening. Legs were shot. 21:50. 7:17/mile. HR around 158. Did some rhythm drills and 4 strides at the end.

45 minutes with Scott, Ross, and Eric. Probably a little over 6 miles. I can wait till my charger comes in the mail. I'm shootin in the dark on my mileage. Felt good though. Also did one set of glute strengthening in the morning and one after the run. Ice cupped below left knee 3 times. Feeling much better.

Double day. Legs were shot both runs. Garmin did not work in the morning. 5 miles in the AM around 7:30 pace. 162 HR ave. 3 miles in the PM. 7:27/mile average. HR monitor was messed up so I did not get any HR stats for the PM.

Merry Christmas! Weekly day off.

Day off. Long nap. Bad mood today.

45 minute recovery run. -18 degrees out. Left for OU visit afterwards. 6.46 miles at 6:58 pace.

50 minute foundation run. 7.56 miles at 6:37 pace. Legs were a bit fresher than yesterday but still kind of tired.

Easy 40 minutes today. 5.53 miles. 7:14 pace.

40 minute run at about 7:10 pace. Legs a bit tired. I feel heavy.

35 minute recovery run at 7 minute pace. 5 miles total. Pretty muggy out. Legs felt a bit tired.

Mid 50s today for temp. 20 minute foundation WU. 3 miles. Medial-lowest part of my achilles was painful. Couldn't do 200s on the track to get the feel for tomorrow's track workout. This is my first account of this pain. On a positive note-I was able to jog in my spikes without the special insert while feeling no toe pain.

9 mile progression run and a cool down until 70 total minutes at Thunderbird with the mid-distance guys. 57:49 for 9 miles. Last 3 were 6:11, 6:00, and 6:02. Felt alright.10.70 miles total.

Grass track workout. 25 minute warm up. 10x100 meter strides. 5X1000 and 5X200 cutdowns. 1000s were in 3:23, 3:17, 3:13, 3:06, and 3:04. 200s were in 36, 36, 34, 33, 31. 2.5 mile cool down. Pretty easy workout. 10 mile day.

Intervals on the grass track with Scott, Tony, and Boone. 25 minute warm up. 9X100 strides. 5X800: 2:41, 2:37, 2:34, 2:31, 2:34. 5X200: 38, 37, 35, 35, 34. 2.5 mile CD. 9 miles

3 mile warm up out to the grass track with middle distance squad. Did 6x800 meter repeats on the 800 loop with 400 meter recovery job plus 1 more minute equally 3 minutes of recovery. 2:51, 2:48, 2:45, 2:42, 2:40, 2:38. That was a cakewalk. 2 mile cool down. 9.5 miles on the day.

Regional meet in Chamberlain. 20+ mph winds. 15:30, 2nd place. Blocked wind for Kiko. A little over 7 miles on the day.

9 mile progression run through rolling hills at Thunderbird with the mid-distance crew plus a two mile jog down. 7:03, 6:47, 6:32, 6:28, 6:13, 6:07, 6:04, 6:01, 5:43...6:46, 6:28
Felt so easy. Total time for 11 miles was 70:17. My tank is growing.

9 mile progression run with a 1 mile cool down on the Old Country Road. First time on that road-very hilly. It was also very windy and I was co-leading the middle-distance crew so I took most of the wind on the way back. Hard effort today. Total time of 1:03:35. 6:22 average. 9th mile in 5:45.

AM 9 mile progression run in 59:22 on the golf course. Miles were 7:57, 7:11, ,6:48, 6:41, 6:24, 6:13, 6:08, 6:00, 5:56. Felt sluggish from lack of sleep the previous two nights due to homework. Long nap in the afternoon.

9 mile morning progression group run at the golf course. 6:34 average. 7:55, 7:14, 6:44, 6:31, 6:20, 6:11, 6:05, 6:05, 5:57. Felt easy.

Meet in Freeman. Miserable out. Close to 90 degrees and 20-30 mph wind gusts. A little over two mile warm up. Not sure on the mile splits for the race. 17 flat. No competition. Course is a bit longer than the other courses. 3 mile cool down. I was shot.

9 mile progression out at Thunderbird with the middle distance crew. 6:28 average. Started out at 7:15 and dropped to 6:00-6:10 for last four miles with the 8th mile at 5:59. A little tough towards the end when going through the rolling hills.

Run for 47:30. Just a shade under 7 miles.

Wagner meet. 15-20 mph wind into home stretch. 1600-4:27.18(62, 68, 69, 68) ; sprint medley- 3:43.92 (1:59 split 56, 63); 3200-10:03 (4:56, 5:07). Ran completely by myself every step of the way. Had a lot left in my tank. It was weird getting used to race pain again. It had been 4.5 months since last race.

Scooped the snow and ice off track before the workout. 13 min WU. 6x400 w/ 1 min rest. 65, 64, 64, 65, 65, 64. 5 min rest. 300 in 42. 3:30 rest. 2x200 w/ 2 min rest. 27, 27. 13 min cool down. Legs were unresponsive when I wanted to go faster. Body felt pooped going in due to plyos yesterday. Still a good day.

Scooped the snow and ice off track before the workout. 13 min WU. 6x400 w/ 1 min rest. 65, 64, 64, 65, 65, 64. 5 min rest. 300 in 42. 3:30 rest. 2x200 w/ 2 min rest. 27, 27. 13 min cool down. Legs were unresponsive when I wanted to go faster. Body felt pooped going in due to plyos yesterday. Still a good day.

7 hours of sleep with a 1 hour nap before run. Great weather.
45 minute run. 6.27 miles. 7:10/mile average. 7:03 fastest mile, 7:23 slowest mile. 166 HR ave. 178 HR max. Did 4X10 second strides. Felt great. Toe was good. It was sore yesterday due to my insole being out of place. Everything was good. Did the Wharton post run ruitine with a bath.

Morning run with Andrew. 6.09 miles in 43:40. 7:10/mile average. 6:51 fastest mile. 7:36 slowest mile. 158HRave, 173Max

58 minute group run in the evening in our new nike gear. We looked fresh. About 8.25 miles. A bit of soreness in right ankle and left knee. Also got checked out by OU trainer and doctor.

Morning practice. Late night studying, got up at 5:15. Only 5:30 hours of sleep. Did 2 mile warmup. Legs felt shot. Did high knees and some strides. Tried to loosen up lower legs. 4X1 mile intervals. 5:56(felt good, mis-timed it.) 5:39. 5:33. 5:28. HR ranged in 180s. Felt good and relaxed. Legs loosened up pretty well on those. Half mile jog. Did COOK drills. Total of 16 exercises. Felt good. Finished with 1 mile Cool down. Totalled around 8 miles for the day.

Lifted Weights in the PM

6 mile run in 41:38. That's about 6:56 pace. Miles were 7:32, 7:01, 6:53, 6:43, 6:46, 6:40. Felt like my old self again. Nice and relaxed. Bugs were terrible.

2 mile WU. 2X150 m strides at 85%. 2 min rest. 4X1 mile with 3 minutes rest. Miles were 5:00, 5:00, 4:56, and 4:50. Felt great. Good form. The last interval got a little tough though. Finished with 2X150 m. Did 2 miles of broken up cool down. Did Cook Drills and Strength routine. 9.5 miles on the day.

5 mile foundation run at 6:23/mile pace. Wharton stetching.

Hill workout. 2 mile (15min) warmup. 3X60 sec with 20 sec surge at the top. Medium effort. Then 4X40 sec at hard effort. Everything was jog down recovery and immediately into the next interval. 2:30 rest recovery max on the long intervals. About 1:25 on the short ones. 5 minute cool down at hill and a 5 minute warmup at the track. Did a great set of Cook drills. Then did another great set of Strength training. Cooled down for .75 mi. Totaled 7 miles on the day.

Got in 40:20. Talked to Coach Smith and he decided to back the pace down a bit to more of a rec. pace til we get my pelvis and hamstring taken care of. Pace was around 7:10 tonight. Felt easy. A bit under 6 miles. Did some core and glute exercises tonight. Finished with Wharton stretching.

50 minute pool run in Mitchell, South Dakota. 120s-130s HR.

Hills. 2 mile WU. 8X50 sec hill attack+15 second surge at top. Jog about recovery(about 2:15). Legs were a bit unresponsive on the first couple of surges but they came on towards the end. Cook Drills+good strength session. 2 mile CD. 7.75 miles total.

26 minute warm up out to the grass track. 9X100 meter strides. 4X1200 in 4:09, 3:59, 3:51, 3:44. 5X200 in 36, 35, 35, 34, 32. 20 minute cool down. Did workout in trainers because new orthotics in my flats were causing toe pain. Also first day using Nike Pegasus for trainers. Now in a neutral shoe since new orthotics provide support. 10 mile day.

Tempo run on the grass track. 3 mile warm up out to track and 4 miles on the track with 2.5 mile cool down. Tempo miles were 5:53, 5:42, 5:31, 5:24. Felt pretty easy. 9.5 mile day.

60 minute progression run on the golf course with a cool down back to the indoor track. 10.90 miles total in 1:10:16. 6:27 average. Miles 6-9 were under 6:10.

5 mile recovery run. 34:45. 6:57 ave. 151 ave hr 164 max. Body felt a little tight and sore from chiro app yesterday. Toe is feeling better today.

9 mile progression run plus a 1 mile jog down with Chris, Scott, and Pat. Golf course was closed so we had to do it around campus. Miles 8 and 9 were down to 6:07 each. Felt a little tired but not bad. 10 miles total.

Same workout at the Milltown oil hill as Sept. 22. Beautiful day today, no wind. Legs felt strong. 2 mile WU. 6X.5 mile(.25 on flat, .25 up hill). Jog back recovery. 2:29, 2:32, 2:31, 2:30, 2:32, 2:29. Also did Cook drills and lifting. CD. 10 miles total on the day. Wharton stretches and ice bath. Great workout.

Progression run with a few of the guys not apart of the main 9 cross guys. Ran out to the grass track at a little over 7 minute pace and then dropped pace down slowly to 6:12 for my last mile. Total of 50:45 on the run. About 7.5 miles. Didn't feel as good as I did Saturday.

9 mile group run out at Thunderbird. Supposed to be a chilled hour run but it basically turned into a progression run with the last two miles around 6 minute pace.

5 mile recovery run. Legs felt a bit achy and tired. 36:37. 7:19/mile. 159 ave/178max on HR. A bit windy on the way back in. Did revised cook drills with the longer strides and also did strength at the Wellness. .5 mile cool down. 6.5 miles total on the day.

6 miles at 7:06 pace with Shaun, the new walk on. Feel about 90%

7 mile run on my own at 6:53 pace. Lateral side of right leg was tight. After practice got x-rays done of pelvis. They are finally corrected. It's a big turn around from the way my hips were shifted in June. No longer in heal lift.

Morning run of 6 miles at 7:06 pace. Felt a bit rusty since it was early in the morning.

Easy 30 minute recovery run. Tight right hamstring.

7 hours of sleep with a 1.5 hour nap before run. Great weather. 45 minute run. 6.34 miles. 7:06/mile average. 7:02 fastest mile, 7:08 slowest mile. 169 HR ave. 179 HR max. Did 4X10 second strides afterwards. Felt pretty good but not quite as easy as yesterday. Some tightness in my right IT band near the knee area. Wharton stretches afterwards. Tried to work out IT band.

Morning practice. Felt a head cold coming on. 2 mile warmup. 4 strides pickups. Stretching. 3 intervals totalling 15 minutes of work. Went off of feel. Below threshold for most of interval and finished at 5k race pace. Finished with 2 sets of Cook drills-no weights. Cool down. Totalled around 7 miles.

40 minute easy run in the morning-about 5.5 miles. Good long stretching routing and two sets of core strenth training in the PM. Ice cupping sore spots.

Legs were shot. 5 mile run. Nice and easy recovery. 38:53. 7:47/mile average. 7:28 fastest mile, 7:59 slowest. 154 HR ave. 165 HR max.

4.41 miles in 30 min. 4X1 min at 90%(.92 mi) Strength routine and 20 minutes on the bike at 6 out of 10 PE. Went swell. Minimal wind. Jolly good time. Got a Garmin for my car.

Hill workout. Decided to do it outside despite it being -10 degrees outside. Not a treadmill fan. 2 mile warmup. 3X60 sec.(medium, hard, medium) 3X30 sec. (hard effort on all) 2X60 (medium, hard). I felt really powerful going uphill. Recovery was around 2-3 minutes. Jog back down. Cooled down for 5 minutes and headed back to town. 5 minute warmup. Did cook drills and the strength workout. 5 minute cool down. 6.5 miles total. Great day. Went through many gloves. Snot kept freezing on them.

40 minute recovery run. 5.7 miles at 7:01 pace. Legs were tired today for the first time in this winter training. Beautiful day though!

Workout on the track with Luke Leischner. 600 time trial, full rec, 4X200 with 3 min. rest...

600 in 1:24.08 (New PR) Luke led me through 400 in mid 54, then he dropped off.

200s were in 25, 26, 26 high, 28

Felt AMAZING and like I could destroy everyone in an 800.

40 minute run out on the highway. Right around 7 minute pace. About 5.75 miles. Legs are a bit tired.

Ultrasound therapy on ankle. Dr. Prunty concluded that it is bone pain and not a tendonitis. Still unsure about the cause of it and how to heal it. In the pool - 20 minute WU. 5, 4, 3, 2, 1, 1, 2, 3 minute intervals. Longer intervals started at 70-75% and worked up to 90-95% for the 1 min interval. Recovery was 3, 3, 3, 2, 1, 1, 2 minutes. 10 min CD. Did a good strength lifting workout afterwards.

4 mile recovery run in 27:57. 6:59 pace. Legs were tired from yesterday's workout.

6 mile recovery run in 41:23. 6:54 per mile average. 30 minutes of abs. Standard Wednesday.

7 mile recovery run in 46:42. 6:40 pace. Ran with Boone. Felt good.

6 mile recovery run in 40:34 at 6:46 pace.

Prerace workout. Easy 3 miles in 22:48. 7:36 average. 140 HR ave. 4X100 yard strides at the end.

6 mile run with Alex at 6:55 pace. Felt a bit sluggish. Then 20 minutes of abs.

6 mile recovery run in 42:30 at 7:05 pace.

6 mile run on my own at 6:56 pace.

Double day. 4 miles in the AM. 29:12. Garmin does not work again. 7:18/mile. 148 ave/164 max on the HR.

5 miles in the PM. 35:31. 7:06/mile ave. 158 ave/173 max on the HR. A little windy coming back. Calves are tired, but definitely livable. Whart stretches. 9 on the day.

6 mile run in 42 minutes.

7.25 miles in 50 minutes with Alex and Shaun. Felt extremely easy today. HR probably around 150. Had 2x10 minutes of abs afterwards.

AM-Jim worked on right side of body. He released muscles in my butt and lower back to start fixing my right foot external rotation problem. He also loosened my right IT band. He is having me to 3X10 low box step ups to get my hips to start adapting to their new normal position.
6 mile run @ 6:51 pace with Eric. Warm and windy. Felt good from work done with Jim. Afterwards did 2X10 minutes of abs at high intensity. Lost a lot of fluids during abs and cramped up in my calf at the very end.

7 mile run.

the trip from Brandon, SD, to Kenosha, WI

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A couple good exercises for core strengthening.

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Probably the Foo Fighters greatest song!

The Killers

From INTO THE WILD sang by Eddie Vedder

Luke's fastest 400 in 50.3 against the wind on the homestretch.

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Low hand downs 10 pixies.

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