Well I have neglected this for a while. My training has been going very good. I feel like I am getting more fit each week. The week of Feb 25- Mar 2 I had started to pick up the intensity again and start preparing for the outdoor season. I ran 76 miles that week with a workout on Tuesday (listed in previous post) and on TH I did a 10k tempo in 34 minutes which felt extremely easy.
Last week I did a workout on the indoor track due to the weather outside. We started of with 6 x 1k, the first 2 were at 3:07-09 rest was 1:20 and 2:00; 2nd 2- 3:06, 3:04 rest 1:55; 3rd 2 2:58,2:55 rest 2:00, After the 2k's we ran 2x800 in 2:16, 2:15 (3min rest after set) 2x400 in 64,66 (2:30 rest) then and 400 with the first half controled(35) and second half all out (27). On the Thursday we did a 7.1 mile tempo at Highland Lawn Cemetery. It was the best tempo I have ever ran. I felt like I was moving very slow, but I felt relaxed and controled. I went through 6 miles in 31:40 and finished 7.1 in 38:38. I finished out the week with a long run of 14 on sunday and a total of 82 miles on the week.
This upcoming week I am on spring break and will be doing workouts by myself, but I will be in St.Louis on Sat. For the St. Pats 5mile race. There is some good competetion at the race every year.
Showing posts with label Justin Kunz. Show all posts
Showing posts with label Justin Kunz. Show all posts
Monday, March 10, 2008
Tuesday, February 26, 2008
I will fill you guys in on my training.
I will fill you guys in on my training.
Last week I only had 52 miles I took the week pretty easy, taking Monday off, and not doing a run over ten miles the whole week. The snow and ice for the last half of the week was a great motivator not to run but I did anyway. I attempted a progression run on Sunday after the snow was cleared off the roads. I picked up the pace every 2 miles for just 8 miles. I am going to start getting back to doing some quality workouts this week. I am not going to race again probably until the the Saint Patricks Day 5 miler in St. Louis. It is usually a really fast race. 24:00 won last year. I had a good workout today, I did 4 x 1.6 miles (Campus Loop) It was a little windy and just plain cold. I ran the first in 8:21, 2nd 8:18, 3rd 8:17, and 4th 8:16. each with 4 minutes rest. I felt really good as the workout progressed. Hopefully I can stay healthy and have a great outdoor season.
Last week I only had 52 miles I took the week pretty easy, taking Monday off, and not doing a run over ten miles the whole week. The snow and ice for the last half of the week was a great motivator not to run but I did anyway. I attempted a progression run on Sunday after the snow was cleared off the roads. I picked up the pace every 2 miles for just 8 miles. I am going to start getting back to doing some quality workouts this week. I am not going to race again probably until the the Saint Patricks Day 5 miler in St. Louis. It is usually a really fast race. 24:00 won last year. I had a good workout today, I did 4 x 1.6 miles (Campus Loop) It was a little windy and just plain cold. I ran the first in 8:21, 2nd 8:18, 3rd 8:17, and 4th 8:16. each with 4 minutes rest. I felt really good as the workout progressed. Hopefully I can stay healthy and have a great outdoor season.
Sunday, February 17, 2008
Fast Mile in St.Louis
Big River is setting up a fast mile race in St. Louis the Monday following the Drake Relays. Ben wants to set up a race in hopes to have someone go sub-four. So far he has $2000 dollars in prize money, but is not sure how he is dividing it up. THe winner will get a least $1000 and a bonus if under 4:00. So if you know anyone interested in running contact me and I will give you more info as I get it. No one has ever ran a sub-four mile in the state of Missouri and they want this to be the first time. The mile will take place in the evening after a high school meet, so there will be plenty of fans to cheer the runners along.
I will update this as I more info.
I will update this as I more info.
USATF Cross Championships Weekend
Well I am sitting in the San Diego Airport waiting to head back to Terre Haute. Of course today is the nicest day that I have been out here and I have to leave. It is about 75 degrees today out here and 50 in Terre Haute with high winds that have apparently damaged my apartment and I may have to stay in a hotel tonight. Anyway this weekend has been a great experience for me. I got out here Thursday night and Friday Morning I ran over the course with Ben Rosario and Brian Lyons. Friday the course was a little wet from the rain the previous day. We hung out that night and had a good dinner. I happen to see Steve Scott that night at an Asics conference which I did not stay for. Ryan Hall seemed to be the high profile athlete of the weekend. It seemed everywhere he went people where stopping him to stay hi or shake his hand and wish him good luck. We stayed at the host hotel which was flooded with most of the athletes in the race. The time change took a huge affect on everything that we did. It was a three hour difference which made me tired at 8:00 p.m. and made me want to get up at 5:00 a.m. I never did seem to adjust to that, but it was alright.
Race Day I got a great night of sleep because I was so exhausted from the flying and the whole airport thing. We got Breakfast at Denny’s and I ran a little shakeout for about 15 minutes. We headed to the course to just catch the finish of the girl’s junior race. The boy’s junior race was very close race with a local Cali high school boy and Iona’s Ryan Sheridan who ended up second, but they both had very respectable times 24:12 and 24:teens. I warmed up during the women’s 8k which Shalane Flanagan dominated the field by over a minute. My fellow Big River Running Company Teammate Margaret Lyons finished the race in 45th place, she was very happy with her race. I talked to Tom Dever of Terre Haute about the course before my race to see what he thought of the course. (Tom ran the Masters race and was the National Champ for his age group 50-54) He said the course was not as fast as he thought it would be. He felt that the course did not have any spring because it was still a little damp. The course was a 2k loop that you run 6 times. The first K was rather flat a little damp in some spots. The 2k was rolling hills and some tight turns, but the hills were not that bad. The 2k is where most of the 5000 fans were congregated around which helped a lot.
Race- I started the race in a box with Nathan Wadsworth who runs for Kansas City SMOKE. The race went out very fast. I am not sure what my splits exactly were at certain locations but I did happen to catch a few of them. I was probably in about 60th place at 2k which I went through in 5:50. The course did seem to be running quite fast, but Tom was right that there was not much spring to the course. The grass was however cut like a golf course. The next two loops I stayed about in the same position making up a little ground on people who went out clearly way to hard. I went through the 5k in about 15:20 so I did slow down a little bit. The next 3k I just felt a little sluggish and was not very focused on moving up. I then realized that I went through the 8k at 25:12 and realized the Flanagan ran about 25:20 and thought to myself I should get my head out of my ass and start working on moving up. My last 4k felt absolutely great I don’t know if I picked my K’s much faster but people ahead of me started falling back and that really helped me knowing I was passing people late in the race. With 2k to go I was in about the 50’s and my time I believe was about 31:50 I felt like I ran my 11th K ok because the first K of each loop was rather flat but away from most of the fan’s. My last K I got into the fans and they were rather encouraging for everyone finishing. It was a really cool atmosphere. I ended up finishing in 44th place with a time of 38:12 averaging exactly 3:12 pace. Looking back on the race there where I few things I think I could have done differently during the race, but over all it was a good experience that I am happy with. I think there were only 4 people ahead of me that were the same age or younger than me which was really encouraging for the future. I went on a long cool down with Nathan Wadsworth. We talked about his experiences running in the MVC and I shared some stories with him. It was a great conversation and he gave some good advice about my future with post-colligate running. I really wish we could have run in the MVC at the same time. We could have had some really fun conference races together.
Anyway I am still sitting here at the airport wondering what my apartment looks likes. I might just stay here.
Race Day I got a great night of sleep because I was so exhausted from the flying and the whole airport thing. We got Breakfast at Denny’s and I ran a little shakeout for about 15 minutes. We headed to the course to just catch the finish of the girl’s junior race. The boy’s junior race was very close race with a local Cali high school boy and Iona’s Ryan Sheridan who ended up second, but they both had very respectable times 24:12 and 24:teens. I warmed up during the women’s 8k which Shalane Flanagan dominated the field by over a minute. My fellow Big River Running Company Teammate Margaret Lyons finished the race in 45th place, she was very happy with her race. I talked to Tom Dever of Terre Haute about the course before my race to see what he thought of the course. (Tom ran the Masters race and was the National Champ for his age group 50-54) He said the course was not as fast as he thought it would be. He felt that the course did not have any spring because it was still a little damp. The course was a 2k loop that you run 6 times. The first K was rather flat a little damp in some spots. The 2k was rolling hills and some tight turns, but the hills were not that bad. The 2k is where most of the 5000 fans were congregated around which helped a lot.
Race- I started the race in a box with Nathan Wadsworth who runs for Kansas City SMOKE. The race went out very fast. I am not sure what my splits exactly were at certain locations but I did happen to catch a few of them. I was probably in about 60th place at 2k which I went through in 5:50. The course did seem to be running quite fast, but Tom was right that there was not much spring to the course. The grass was however cut like a golf course. The next two loops I stayed about in the same position making up a little ground on people who went out clearly way to hard. I went through the 5k in about 15:20 so I did slow down a little bit. The next 3k I just felt a little sluggish and was not very focused on moving up. I then realized that I went through the 8k at 25:12 and realized the Flanagan ran about 25:20 and thought to myself I should get my head out of my ass and start working on moving up. My last 4k felt absolutely great I don’t know if I picked my K’s much faster but people ahead of me started falling back and that really helped me knowing I was passing people late in the race. With 2k to go I was in about the 50’s and my time I believe was about 31:50 I felt like I ran my 11th K ok because the first K of each loop was rather flat but away from most of the fan’s. My last K I got into the fans and they were rather encouraging for everyone finishing. It was a really cool atmosphere. I ended up finishing in 44th place with a time of 38:12 averaging exactly 3:12 pace. Looking back on the race there where I few things I think I could have done differently during the race, but over all it was a good experience that I am happy with. I think there were only 4 people ahead of me that were the same age or younger than me which was really encouraging for the future. I went on a long cool down with Nathan Wadsworth. We talked about his experiences running in the MVC and I shared some stories with him. It was a great conversation and he gave some good advice about my future with post-colligate running. I really wish we could have run in the MVC at the same time. We could have had some really fun conference races together.
Anyway I am still sitting here at the airport wondering what my apartment looks likes. I might just stay here.
Friday, February 8, 2008
Last weeks training
So here is last weeks training and 5k race at IU.
28th - 10 miles
29th - workout
2mile warm-up
2x1600 @ 12k, 10k pace-(5:03) 1 min rest (4:58)
Indoor track
1x1k @ 3k pace (2:58) so much for 3k pace
3x1600 @ 10k, 5k, 5k pace. (4:58, 4:49, 4:40)
4x200 (.30, .30, .30, .29)
2 mile cooldown.
30th
5 mile run then crosstrained for 60 minutes
My arch decided it was going to act up the rest of the week.
31st- 10 mile run (skipped workout due to the arch)
1st- 10 mile run with strides after
2nd Race 5k
2 mile shake out in the morning
2 mile warm-up
14:58 5k not very happy with this performance.
started off at 2:54k then 5:50 at 2k the 3k I ran a 3:00 flat, and I believe I finished up with 2 consectutive 3:04.
Plan and simple, I just ran like a big pussy.
3rd I went for a nice 14 mile long run with lots of streching durning the run because the arch and shins hurt a little bit.
As for the race coming up in a week I really have to get my mind ready to race with these guys. I am pretty sure that things will go o.k. After all I am training for the 12k race not a 5k.
Thank again Derick for all your help
28th - 10 miles
29th - workout
2mile warm-up
2x1600 @ 12k, 10k pace-(5:03) 1 min rest (4:58)
Indoor track
1x1k @ 3k pace (2:58) so much for 3k pace
3x1600 @ 10k, 5k, 5k pace. (4:58, 4:49, 4:40)
4x200 (.30, .30, .30, .29)
2 mile cooldown.
30th
5 mile run then crosstrained for 60 minutes
My arch decided it was going to act up the rest of the week.
31st- 10 mile run (skipped workout due to the arch)
1st- 10 mile run with strides after
2nd Race 5k
2 mile shake out in the morning
2 mile warm-up
14:58 5k not very happy with this performance.
started off at 2:54k then 5:50 at 2k the 3k I ran a 3:00 flat, and I believe I finished up with 2 consectutive 3:04.
Plan and simple, I just ran like a big pussy.
3rd I went for a nice 14 mile long run with lots of streching durning the run because the arch and shins hurt a little bit.
As for the race coming up in a week I really have to get my mind ready to race with these guys. I am pretty sure that things will go o.k. After all I am training for the 12k race not a 5k.
Thank again Derick for all your help
Sunday, January 27, 2008
3 weeks until USA Championships
My past two weeks of training
Jan 14- 20th
Monday-10 mile run
Tuesday- Workout
2 mile warm-up 6 x 800 w/ 2 minutes rest followed by 3 x 200
2:20, 2:22, 2:22, 2:21, 2:24, 2:23. :28, :31, :31
I felt very sluggish on the 8's
Wednesday-
Crisp 10 mile run.
Thursday-
10 mile run over hilly West Terre Haute Loop
under 6:00 minute pace.
Friday-
Easy 7 mile run
Saturday- Race day at ILL St.
2 mile warm-up with Ben Rosario and Brian Lyons
3k race in 8:44
very slow Ben and Brian took the race out in 2:48 and 4:26 through the mile, The first K felt very tight and like I had no speed ( which I don't) after the first K my legs seemed to loosen up and I got going again.
we then did a 4 mile cool down.
Sunday- 12 mile long run legs felt good.
65 mile for the week.
Week of Jan 21- 27
Monday- 10 mile run
Tuesday- Workout
2 mile warm-up
3 x Campus Loop Tempo. (1.6 miles)
8:24, 8:19, 8:19
4 x 200 35 sec.
2.5 mile cool down. 11 total
Wednesday
10 mile run
Thursday-
10 mile run (dropped off in Illinois)
Friday- Workout-
2 mile warm up to Highland Park Cemetery
5 mile Tempo run ( ice and snow covered roads, footing was not that great, but nice hills to run)
Derick has my splits I know they were a little off but about ( 5:38, 5:25, 5:27, 5:30, 5:33)
5 x Hill bursts
2 mile cool down.
Saturday- 10 mile run
Sunday - 14 mile long run
75 miles on the week
I will be running a 5k at IU this upcoming weekend, it should be a nice tune up 2 weeks out.
Thanks, Coach D's help this past few weeks.
Jan 14- 20th
Monday-10 mile run
Tuesday- Workout
2 mile warm-up 6 x 800 w/ 2 minutes rest followed by 3 x 200
2:20, 2:22, 2:22, 2:21, 2:24, 2:23. :28, :31, :31
I felt very sluggish on the 8's
Wednesday-
Crisp 10 mile run.
Thursday-
10 mile run over hilly West Terre Haute Loop
under 6:00 minute pace.
Friday-
Easy 7 mile run
Saturday- Race day at ILL St.
2 mile warm-up with Ben Rosario and Brian Lyons
3k race in 8:44
very slow Ben and Brian took the race out in 2:48 and 4:26 through the mile, The first K felt very tight and like I had no speed ( which I don't) after the first K my legs seemed to loosen up and I got going again.
we then did a 4 mile cool down.
Sunday- 12 mile long run legs felt good.
65 mile for the week.
Week of Jan 21- 27
Monday- 10 mile run
Tuesday- Workout
2 mile warm-up
3 x Campus Loop Tempo. (1.6 miles)
8:24, 8:19, 8:19
4 x 200 35 sec.
2.5 mile cool down. 11 total
Wednesday
10 mile run
Thursday-
10 mile run (dropped off in Illinois)
Friday- Workout-
2 mile warm up to Highland Park Cemetery
5 mile Tempo run ( ice and snow covered roads, footing was not that great, but nice hills to run)
Derick has my splits I know they were a little off but about ( 5:38, 5:25, 5:27, 5:30, 5:33)
5 x Hill bursts
2 mile cool down.
Saturday- 10 mile run
Sunday - 14 mile long run
75 miles on the week
I will be running a 5k at IU this upcoming weekend, it should be a nice tune up 2 weeks out.
Thanks, Coach D's help this past few weeks.
Thursday, January 17, 2008
It is getting COLD
I am going to update you on how my training is going.
The week of Jan. 7th -Jan 14.
Mon -Workout-
2 mile warm-up
2k- 5:55 400 jog
2 x 1k 2:55 90sec rest 2:57 90 sec rest
2 x 800 - 2:24 60 sec rest 2:22 60 sec rest
2 x 400 - 66.0 60 sec rest 65.0
2 mile cool down
9-total
Tue
Warm up to Deming Park with a few hill reps and back to campus
Core workout
8 total
Wed - workout-
2 mile warm-up
10 x 1k with 90 sec rest and #6 burst
3:07, 3:06, 3:05, 3:07, 3:06, 2:57, 3:06, 3:03, 3:02, 3:00
4 x 200 w/ 200 jog
32, 33, 31, 30
2 mile cool down
12.5 total
Thurs.
West Terre Haute Loop
Total 10 miles
weighted abs and core
Fri.
7 mile run and strides
Sat.
12 mile long run
Sun
8 mile run
Total of 66.5 for the week
This week I have done my workouts on Tue and Thurs due to a class conflict. I will be running a 3k this weekend at Illinois State, with Ben Rosario, and Jeremy Doherty.
Hope all goes well
Oh by the way I have decided to run the USATF Cross Country Championships in San Diego next month so I will be adjusting my training for the 12k cross race.
The week of Jan. 7th -Jan 14.
Mon -Workout-
2 mile warm-up
2k- 5:55 400 jog
2 x 1k 2:55 90sec rest 2:57 90 sec rest
2 x 800 - 2:24 60 sec rest 2:22 60 sec rest
2 x 400 - 66.0 60 sec rest 65.0
2 mile cool down
9-total
Tue
Warm up to Deming Park with a few hill reps and back to campus
Core workout
8 total
Wed - workout-
2 mile warm-up
10 x 1k with 90 sec rest and #6 burst
3:07, 3:06, 3:05, 3:07, 3:06, 2:57, 3:06, 3:03, 3:02, 3:00
4 x 200 w/ 200 jog
32, 33, 31, 30
2 mile cool down
12.5 total
Thurs.
West Terre Haute Loop
Total 10 miles
weighted abs and core
Fri.
7 mile run and strides
Sat.
12 mile long run
Sun
8 mile run
Total of 66.5 for the week
This week I have done my workouts on Tue and Thurs due to a class conflict. I will be running a 3k this weekend at Illinois State, with Ben Rosario, and Jeremy Doherty.
Hope all goes well
Oh by the way I have decided to run the USATF Cross Country Championships in San Diego next month so I will be adjusting my training for the 12k cross race.
Sunday, January 6, 2008
Back to train with the Team
I am going to say it is good to be back. Not having people to run with everyday sucks. My training has been going o.k. The week of the 24th my mileage fell due to my parents who were both sick, I tried to avoid them as much as possible,but that is hard during the holidays. I ended up having a whole 32 miles that week. I am going to run 10-12 today and will end up with 60-62 on the week. My overall fitness feels rather weak right now and I am hoping that is just because of the medicine I am taking hopfully this week I can get back to training with the guys and jump right back to where I want to be.
Tuesday, December 25, 2007
vO2 Calculator
I found a good website for those of you who are curious about where your vO2 is. It calculates your vO2 from your PRs if you have not had a test. It is a very good calculator and it offers some training tips based on your vO2. Check it Out. http://www.runbayou.com/jackd.htm
Thursday, December 20, 2007
Winter Training
So I thought I would share how my winter training has been going. After clubs I took a couple of days off. (the after party hurt a little) The week of the 10th I ran basic mileage. On the 14th Sean Bowman administered a vO2 max test at ISU before I left for break. My current vO2 is 63.2 I was pretty happy with that. It was my first test and it was a little harder than I thought it would be. I did not realize that you have to have your nose plugged. I believe that was the hardest part. We are going to do another one in a couple months to see how I improve. I wish I could have done one early in college to track my improvement So far this week I have got back into more consistent training. Tuesday I did a 5 mile tempo in the middle of a 10 mile run. I just finished a short workout on the track (with Kurt Heimann) We ran 6x400 with 90 sec rest. I ave 63.7, while Kurt ave 62.1, we left the trainers on due to some snow that we could not scrap off. I am going to do mileage the rest of the week and will end up with about 65 this week. I'll be back soon.
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