Happy Birthday Kangway

9/9/07- Rode to RB and up mini chevy chase loop with Stephanie. Easy, left patella tendonitis hurting some, especially while cycling.

Miles: (20)

Weekly Miles: 55-56

Note: in reality we ran 86 over 8 in the first bit of preseason. This volume is significantly higher than anything I have ever done, and if my legs do come around this year (as opposed to last year when they didn’t), I might have a good shot as sub 31.

9/10/07- (Morning) Patrician. Started off easy, worked hard on the hill and pushed on the way back. Legs had decent energy at both the start and end of the run. Ran with Steve and Chris the whole way. Through old pas and down on Lake, we pushed up to race pace at times.

Miles:10.5

(Afternoon) – 2.5 miles easy on grass, knee doing alright.

Total Miles: 13

9/11/07 (Morning)- Oak Groves tempo loops x6. Legs have energy! Even after patrician. First 4 were excellent, 5^th sucked, last one decent. Doing well, knees appear to be holding up. Very tired afterwards.

Miles: 9

(Afternoon) – 3-4 easy miles around the Lombardy area. Ran with the girls, legs really really tired.

Miles: 3

Total: 12

9/12/07 (Morning) Very easy Rosemead. Ran 9 minute pace. Legs very tired.

Miles: 6.7

(Afternoon) Lacy and back + two loops. Easy, saw HS XC race, was a bit nostalgic. Kinda wish I could go back to the good ole’ days at times.

Miles: 3.5

Total: 10ish

9/13/07- (Morning) Intervals ( apparently a tempo workout) at Garfield. 4 on 2 off, 30 sec off race pace. Legs exhausted, but got them moving below 7 min pace at times. Ran with Steve, we are both tired as hell.

Miles: 9.5

(Afternoon) Ran around San Marino with girls Orlando to Lombardy and back. Easy.

Miles: 2.5

Total: 12

9/14/07- (Morning) Pre race very easy. Legs really tired.

Miles: 3.5

(Afternoon) – 3 mile around the course at Balboa park, the weather was great, course looks fun but hard.

Miles 3.5

Total: 7

9/15/07- Aztec Invite. Okay race, bad times, legs very tired. Went out controlled with Steve, Chris, and Nathan. We were together in the back through 2 miles, than Nate and Steve pulled 20-30 sec ahead. Legs start to die on 3^rd mile, 4^th mile was horrible: 7:50 pace. Legs totally gone. Last mile, pushed hard along the very slight downhill and had good finish, back down around 6:45 pace. Really pumping with the arms. Legs really need to come around. Time: 35:09.

Miles: 8

Total Miles: 62-63

9/16/07- Well needed off day.

9/17/07- (Morning) Medium-easy trail run from RB aquatic center to JPL through the Devil’s Gate. Took it out leisurely but working, legs still very sore, turned around at JPL, 35 min in, once back through Devil’s Gate really opened up and had a great last 2.5 miles at 7:40 pace, felt effortless. Overcast and 65 degrees, wonderful weather, good run. Hope to do it again next year.

Miles: 8

(Afternoon) Lacy long way + 1 mile of the mile repeat course at medium pace. Relaxed, came in last.

Miles: 5

Total miles: 13

9/18/07- (Afternoon) Mile repeats at Lacy, going every 9 minutes. A good workout, very exhausted afterwards. 6:30, 6:29, 6:27, 6:38, 6:18 = 32:21.

Miles: 10

9/19/07- (Morning) Crazy tree. Easy. Tired. Nuff said.

Miles: 6.5

(Afternoon) Huntingon up Virginia, around Virgina, not the stairs. Felt really good surprisingly.

Miles: 5-5.5

Miles: 11.5-12

9/20/07- (Morning) 3 on , 2 off x8 at Garfield. Ran with Steve and Nathan. Felt okay, good workout, exhausted afterwards.

Miles: 10

(Afternoon) 20 min easy on N. field. Real damn tired.

Miles 2.5

Total: 12

9/21/07 – Huntingson medium-easy. I was going at a good 8:30-8:00 clip, but everyone seemed to pull away. Felt decent actually, despite feeling a bit under the weather earlier in the morning.

Miles: 7

9/22/07- 10k+ (6.4 mile) pick up tempo run. 4x Ian’s arroyo tempo loop. First lap 1 min off race pace, 40 sec off, 20 sec off, race pace. Not even breathing on the first, not feeling it on the 2^nd, last two tough. On the end of the 3rd lap almost all the way through the end, a pit bull broke it’s collar and started to chase us, tripping us and going after our feet. No one was bit, but it kind of messed up the last one. High 43s for the whole run.

Miles: 11

Weekly Miles: 65

9/23/07- Well deserved off day.

9/24/07- Full arroyo medium. Ran with Steve and Chief. Started out easy at 8:45 pace, dropped down 7:45 pace by the time we got out of the arroyo. Felt pretty good the whole way.

Miles: 10

9/25/07- 3 Mile threshold run at Garfield (6 laps + 1 warmup). Hard, couldn’t really get into it. The heat and afternoon probably have something to do it. It was okay.

Miles: 8.5

9/26/07- 9 miles medium. Legs really fresh! Ran Huntington to Los robles, turned around, went around Lacy and back. Saw Ian on the N. field and did 1 mile with him. Feeling really good.

Miles: 9

9/27/07- 5-4-3-2-1 at lacy, long way back. Started out slow, picked up pretty nicely. A bit tired from yesterday, but still looking good for sat.

Miles: 6.5

9/28/07 pre race.

Miles: 3

9/29/07- UC Riverside. 32:09-PR, Very comfortable through 12:15 2 mile, oxygen debt on the hill in the middle near 3 miles, 3 mile 18:45, 4^th mile starting to slow, really hurting 5^th mile. Stomach, not legs, limiting me in the end. Could have gone under 32 but would have puked. Good race, need to keep mileage up, do long tempo runs/threshold stuff. Need to pace a bit better, as usual.

Miles: 8

Weekley Miles: 43-44

9/30/07- ½ mile barefoot on the grass with anton, did abs, swam a bit. Calves still very sore.

Miles: 0.5

10/1/07- Calves better, still a bit sore. Ran a very nice full arroyo medium. Easy first few miles, pushed a bit in the canyon, awesome runner’s high coming back through old pas. Legs feeling very good.

Miles: 10

10/2/07- 8x800 at Garfield. Medium hard, not all out. Race pace but it was still pretty relaxed. Hot. 3:18, 3:15, 08, 10,12,10,15,04.

Miles: 9

10/3/07- Huntington Long way (up Los Robles). Pretty chill, pretty hot. Not super easy, still working a bit. Eh.

Miles: 8

10/4/07- 4 on 2 off x5 at Lacy. Cool out, legs a bit tired but not terrible. Responded pretty well to the workout. Started out at 7:00 pace, slowly dropping to 6 min pace on the last one. Stayed with Steve, Nathan, and Andrey the whole way.

Miles:8

10/5/07- Tu Madre medium easy with Steve. Feeling pretty good. Contemplative on the run, worrying about rotation.

Miles: 5

10/6/07- 8k (3 Ian’s arroyo tempo loop, perhaps 7600m) in the arroyo from tech. First lap 30 sec off race pace, 2^nd lap 15 sec off. Ran with Andrey and Nathan, Steve was taking the GRE’s with Rosen. Felt okay, last lap I was feeling it. 33:20 Tired on the way back.

Miles: 9.5

10/7/07- 1 hour easy ride around the rose bowl. Getting sick… frosh plague.

Miles: (15ish)

Weekly Miles: 50

Note: Anton, Sachith, Stephanie, and Perrin all ended up Lloyd!!! Happy day.

10/8/07- Sick with frosh plague. Garfield long way while everyone else did lower arroyo. Felt pretty bad, but it was doable.

Miles: 5

10/9/07- Slightly better today, still pretty sick. Ran down to Lacy with team, jogged laps while they did 800s.

Miles: 7.5

10/10/07- Completed the workout, albeit slowly, with the team. Garfield long way. Easy. Had energy for the first time.

Miles: 5

10/11/07- 5-4-3-2-1 at Lacy. Feeling a lot better, still congested, high end performance still suffers. Local HS XC race was there. Fun to watch, some of the high schoolers are faster than I remember..

Miles: 5.5