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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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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.
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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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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 Thursday, November 12, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Wednesday, November 11, 2009
6 mile recovery run in 41:23. 6:54 per mile average. 30 minutes of abs. Standard Wednesday.
Deleting ...
Added a WDYDT Entry.
WDYDT for Tuesday, November 10, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Monday, November 9, 2009
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.
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Added a WDYDT Entry.
WDYDT for Sunday, October 25, 2009
6 mile recovery run in 40:57 at 6:50 pace.
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Added a WDYDT Entry.
WDYDT for Wednesday, October 28, 2009
6 mile recovery run in 42:30 at 7:05 pace.
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Added a WDYDT Entry.
WDYDT for Friday, October 30, 2009
6 mile recovery run in 41:56 at 6:59 pace.
Deleting ...
Added a WDYDT Entry.
WDYDT for Thursday, October 29, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, October 31, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, October 31, 2009
6 mile recovery run in 41:56 at 6:59 pace.
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, October 31, 2009
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.
Deleting ...
Added a WDYDT Entry.
WDYDT for Sunday, November 1, 2009
7 mile run with Pat. No GPS. Sub 7 pace. 48 miles on the week.
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