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Since 3/30/2006
 Alex Muntefering
Had a very successful 2009 outdoor season. Now I'm looking forward to beginning my career at the University of Oklahoma as a Sooner. Expectations are high and pressure is low because I know that I can do all things through Christ who strengthens me. Go Sooners!
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WD YDT (What did you do today?) |
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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.
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Most Recent Races |
See all 54 Races  |
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6/13/09 —
Lisle,
IL
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01:51.34
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5/2/09 —
Sioux Falls,
SD
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04:19.26
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5/2/09 —
Sioux Falls,
SD
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01:52.46
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Deleting ...
good to hear. have you raced at all?
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Hey man. Actually got the good news today that its not a stress fracture. I guess I majorly strained a tendon, so hopefully ill be back in about a week. How is the running going down south??
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Deleting ...
Great chatting with you today. Keep working hard. Don't forget to keep the log going.
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The workout below just inspired me..
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Deleting ...
WDYDT for Friday, September 5, 2008
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.
Posted Sunday, Sep 07 2008 at 09:39 PM
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Deleting ...
(Click for the Link ...) My Track and Field Poem:
Track and Field is someting you work hard for,
Lane one or lane eight,
Doesn't matter, you have to run this race.
Congradulate runners as they run through the finsh line,
Good job, you did great.
Make yourself proud by learning new workouts,
So when it comes to the race,
you run all your rivals power out.
God gifted talent is important in track,
Don't work hard, and you might lose that...
---Show Time
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Deleting ...
My Track and Field Poem:
Track and Field is someting you work hard for,
Lane one or lane eight,
Doesn't matter, you have to run this race.
Congradulate runners as they run through the finsh line,
Good job, you did great.
Make yourself proud by learning new workouts,
So when it comes to the race,
you run all your rivals power out.
God gifted talent is important in track,
Don't work hard, and you might lose that...
---Show Time
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Deleting ...
I posted the results on our wikispace: (Click for the Link ...) tried posting them on athlinks but struggled on how to do it. Wasn't very user friendly
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Newest Content Additions |
12 Entries |
Deleting ...
Added a WDYDT Entry.
WDYDT for Friday, October 23, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Thursday, October 22, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Wednesday, October 21, 2009
6 mile run with Alex at 6:55 pace. Felt a bit sluggish. Then 20 minutes of abs.
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Added a WDYDT Entry.
WDYDT for Tuesday, October 20, 2009
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.
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Added a WDYDT Entry.
WDYDT for Monday, October 19, 2009
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.
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Added a WDYDT Entry.
WDYDT for Sunday, October 18, 2009
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.
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Added a YouTube Video Clip.
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Added a WDYDT Entry.
WDYDT for Sunday, October 4, 2009
5.18 mile recovery run in 35:41. 6:54 average. Felt easy. 42.5 miles on the week in 6 days.
Deleting ...
Added a WDYDT Entry.
WDYDT for Monday, October 5, 2009
Day off from running. Did 2X10 minutes of abs. Good quality.
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, October 3, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Friday, October 2, 2009
5 mile run in 34:47. 6:57 pace.
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Added a WDYDT Entry.
WDYDT for Thursday, October 1, 2009
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.
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