Nick Symmonds 2012 Daily Training Log Ebook PDF

NICK
SYMMONDS
2012
DAILY
TRAINING
LOG
DAILY WORKOUTS LEADING UP to the 2012 OLYMPICS
CONTENTS
INTRODUCTION -------------------------------------- 2
NOTE ABOUT TRAINING LOG --------------------- 3
SEPTEMBER & OCTOBER 2011 ------------------- 4
NOVEMBER 2011 ----------------------------------- 9
DECEMBER 2011 ----------------------------------- 14
JANUARY 2012 -------------------------------------- 20
FEBRUARY 2012 ------------------------------------ 26
MARCH 2012 ---------------------------------------- 31
APRIL 2012 ------------------------------------------ 36
MAY 2012 -------------------------------------------- 41
JUNE 2012 ------------------------------------------- 46
JULY 2012 ------------------------------------------- 51
AUGUST --------------------------------------------- 56
OLYMPIC FINAL ------------------------------------ 58
POST 2012 ------------------------------------------- 59
NickSymmondsDailyTrainingLog
INTRODUCTION
First, I want to thank you for downloading
my 2012 Daily Training Log. It means
the world to me that you have followed my career and are interested in how I have
been able to find success on the track!
In 2012, we nailed the recipe and I went on to run a personal best of 1:42.95 for
800 meters. It happens to still be my personal best and is the third fastest ever by
an American. It also placed me fifth at the 2012 Olympic Games.
My mentor, Coach Sam and I are extremely proud of this performance and we are
excited to share all of the training that went into making it possible.
As you are going through this, we would love it if you shared the content that
speaks to you most. Be sure to shoot us a message on social media at
@NickSymmonds and @RunGum.
Your friends in running,
Nick Symmonds and Coach Sam

2
Copyright2013|NickSymmonds
ANoteAboutThisTrainingLog

IknewthatifIwastosucceedinrecordingallofmyworkoutsleadinguptothe2012
OlympicGames,Iwouldhavetokeepeachentryquitesimple.Ihavetranscribedmy
runninglogherealmostexactlyasitappearsinmyhardcopy.

Forclarificationpurposes,aswellastoaddinsightfromtheperspectiveIhave
gainedlookingback,Ihaveaddednotesinitalicsafteranentryonsomeofthe
posts.

Thetotalmileagesummationthatyoufindattheendofeachweekonlyrepresents
actualrunning.Isupplementmymileagewithalotofcrosstraining,butInever
includethatinthefinalweeksmileage.

Ifeelthatitisimportanttomentionthatnotwoathletesarethesame.Whathas
workedformeisnotguaranteedtoworkforanyoneelse.Oneofthethingsthat
makeMarkRowlandsuchabrilliantcoachishisabilitytorecognizewhatwillandwill
notworkforeachathlete.Iassureyouthatifyouweretolookatthetraininglogsof
myfellowOTCElite800meterrunners,theywouldallbedramaticallydifferent.

Withthatbeingsaid,thereisonethingyouwillfindcommontoalleliteathletes
traininglogs:hardwork.

Enjoyreadingmy2012TrainingLogandremember,

PERFORMANCEMATTERS!

3
Friday,Sept.30,2011 3.5miles
Felttoughafterthreeweeksoff!
MoreoftenthannotIwillmarkdownthemilesthatIran,ratherthanthenumberof
minutestherunlasted.Itypicallyrunmyeasymileagesomewherebetween7and8
minutespermile.Also,whileIdotaketwotothreeweeksoffattheendofeach
season,Istayveryactiveduringthistimewithplentyofhiking,surfing,fishing,etc.
Mileageisusuallyacloseestimate,thoughIsometimesrunwithaGPSwatch.
Saturday,October1,2011 4+miles
Feltbettertoday.Loverunningwithoutawatch.
Musclememoryplaysanimportantpartoffeelinggoodonaneasyrun!A+nextto
amileageamountmeansthatitwasprobablyabitlongerthantheactualnumber.I
havethemileageofmanyrunsinBoiseandEugenememorizedandwill
occasionallyrunthemwithoutawatchon.
Sunday,October2,2011 0miles
OFF.Hungover.
Idonotcondoneoverindulgingintheconsumptionofalcohol.However,Iamof
legaldrinkingageandoccasionallydontfollowmyownadviceespeciallyinthe
fall.
WEEKTOTAL: 7.5miles
###
Monday,October3,2011 6miles
Feltterrible!Outofbreath.RightAchillesaching.
MyAchillestendonshavealwaysgivenmeproblems,especiallywhenImcoming
backfromtimeoff.Overtheyears,Ivelearnedhowtodealwiththemusinga
combinationofheellifts,heating,icing,andantiinflammatories.
Tuesday,October4,2011 6miles
RanwithLTrain.Feltbetter!
4
LTrainiswhatIcallLaurenFleshman.Sheisoneofthemostdedicatedand
talentedrunnersIhaveevermetandaveryclosefriend.Alwaysapleasuretorun
withher!
Wednesday,October5,2011 7miles
Hilly.
Thursday,October6,2011 6miles
Easy.
EasyreferstotheeffortthatIintendedtoexert,notnecessarilyhowtherunfelt.
Friday,October7,2011 0miles
OFF.Hungover.
Whoops.Youllnoticethatthedrinkingdecreasesdramaticallyastheyeargets
closerandclosertochampionshipseason.
Saturday,October8,2011 6miles
Easy.
Easy.
WEEKTOTAL: 40miles
###
Easy.
ChasingSteelhead.
Myfavoritepastimeisfishing.Imissalotofthebestfishingseasonwhencompeting
inEuropeeverysummer.Thus,Ihavenoqualmsabouttakingadayortwooffinthe
falltochasesalmonorsteelhead!
5
Easy.
Thursday,October13,2011 6miles+4x100strides
Soreonrun.FeltAMAZINGonstrides.
Itsfunnyhowitworkslikethis.Sometimesthebodyrejectstheslow,ploddingmiles
butembracesthefasterstuff!Itrynottoletitaffectmeeitherwaytoomuch.
60minutes.HullsGulch.Feltgood.LoveBOISE!
TheHullsGulchloopinmyhometownofBoise,Idaho,isprobablymyalltime
favoriterun.
43minutes.EasyruninRochester.
IhadflowntoRochester,Minnesotatovisitmygrandparents.Itravelalotinthefall
tovisitfamilyandfriends,andtomakeappearancesforsponsors.
75minutes.Firstreallongrun.Toughinfirst20minutes.
Iconsideranythingover10milestobealongrun.ThelongestrunIeverdois
approximately14miles.
WEEKTOTAL: 44miles
###
Easy.
65minutes.Easy.
50minutes.Easy.
6
Thursday,October20,2011 9miles
64minutes.Easy.
Plus,fivehoursofpheasanthunting.
GrowingupinBoise,Idaho,Iacquiredadeeploveforbirdhunting.Iincludeitinmy
runninglogbecause,asyouknowifyouveeverbeenuplandgamehunting,itsan
incredibleworkout!
Easy.Reallytiredfromhunting.
77minutes.LongrunwithBenandPNut.
Benismyroommateandfriend,elitesteeplechaserBenBruce.PNutisIan
Cronin,myfriendandanelitemiler.Heisallergictoallnutsexceptpeanuts,so
somehowPNutbecamehisnickname.(ForyouSpanishspeakers:Isometimes
callhimSeorCacahuete.)IdontalwaysmentionthepeopleIrunwith,butthereis
atrendthatiftheconversationisparticularlygoodontherun,Iusuallymentionmy
companionsinthenotes.
WEEKTOTAL: 53miles
###
FirstdaybackwithCoachRad.Lightlifting.Feltgood.
CoachRadismyliftingcoachJimmyRadcliffe.Heistheheadstrengthand
conditioningcoachattheUniversityofOregon.HeandIhavebeenworkingtogether
since2007,andmanyimprovementsinmystrengthandformoverthelastfiveyears
areduetothegeniusofthisman.Heisalsoaverydearfriendofmine!Iamoften
askedwhatmyliftingprogramconsistsof.Itwouldtakemeanentirebooktoconvey
thatinfo.Fortunately,thatbookhasalreadybeenwritten!Pleasebuyacopyof
CoachJimmyRadcliffe'sbooks:HighPoweredPlyometricsandFunctionalTraining
forAthletesatAllLevels:WorkoutsforAgility,Speed,andPower.Atypicallifting
7
sessiontakealittleoveronehour.
TuesdayOct.25,2011 9.5miles
2.5mileswarmup,2.5milescooldown.Workoutis5x4minwith2minjog
recoveries.RanwithJemma.Approximately3:20throughthe1Kmark.Feltgreat.
Thiswasmyfirsttracksessionbackfrommybreak.The4minuteintervalswerenot
terriblydifficult.Ididntwanttopushmyselftoohardonmyfirstworkoutbackthus
therelativelyslowtimeof3:20atthe1kilometermark.Ineverfeelahugesenseof
urgencytojumpbackintotoughsessionsinthefall.Oftenmyteammateand,inthis
case,trainingpartner,JemmaSimpsoncanbeheardtellingmetostopcutting
cornersasIlollygagthoughafallworkout.Loveher!
Wednesday,October26,2011 6.25miles
45minuterun.Pluslifting.Plus4x100mstrides.Gettingfatigued.
HereIhavementionedthatIwasfeelingfatigued,whichisnotasurprise,
consideringIhadjustreintroducedliftingandintervalsintomytrainingregimen.
Thursday,October27,2011 0.25miles
Startedtojog,steppedupontoacurb,andfeltasharppaininmyankle.Pinched
jointcapsule?Feelsbetteraftermobilization.
Icanrememberthisinjuryveryclearly.Ihadjuststartedoffonaneasyrunnear
HaywardFieldwithBenBruceandhisfiance,StephanieRothstein.Itriedtorunit
off,butitdidnotseemtogetbetter.IhobbledbacktoHaywardandmetwithCoach
Rowland.HeadvisedthatItakeadayortwoofftoseeifitimproved.Noseasonis
completelyfreeoftheseissues.TheBritishcalllittlenagginginjurieslikethis
niggles.
Friday,October28th,2011 0miles
Anklestillhurting.45minutesonthespinbikeplusabs.
Ioftenjumponthestationarybiketoreplacerunningmiles.Absrefersto
approximately10minutesofabdominalstrengtheningexercises.
Soreankle.OFF.
8
AtthispointIwasstartingtogetworriedthatthiswasntjustaniggle,butrathera
muchmoreseriousinjury.
Ankleisallbetter!Goodideatotakeyesterdayoff.Ran60minutesthrough
WashingtonParkinDenver.Altitudewasbrutal!
Sostrangehowlittleinjurieslikethisprogress.Ididntreallydoanythingtotreatit
anditwentawayonitsown.Icannotevenbegintocountthenumberofweirdlittle
issueslikethisthatIvehadinmycareer.LookslikeItookSaturdayofftotravelto
visitmysisterinDenver.Partofbeingthebestyoucanbeislearningtolistento
yourbody!
WEEKTOTAL: 30miles
###
Anklestillgood.Sixmilesreallyeasy.45minutespluslifting.
Tuesday,November1,2011 10miles
3milewarmup.8x1000mwith90secondrecoveries(4minuterecoverybetween#4
and#5).3:28,3:18,3:16,3:16,3:14,3:16,3:14,3:11.StartedworkoutinNike
Lunars,changedtoNikeMarathonersafterfourthinterval.FeltOK.Lotsofwork!
2milecooldown.
Thiswasatoughworkout!Thesetimescouldberunbymanyhighschoolathletes,
butasmyfirstrealintervalworkoutbackitwasdifficult.Iamquitegoodatgetting
outofshapeduringmytimeoff!ImentiontheshoechangeherebecauseinthefallI
willoftenrunmanyofmytemporunsandlongintervalsinheaviershoesto
strengthenmylegs.
Wednesday,November2,2011 6.25miles
45minutes,pluslifting,plus4x100mstrides.
ThestridesthatwedowithCoachRadcliffearealmostalwaysbarefoot,andwetry
toexaggeratepropersprintingmechanics,i.e.goodkneelift,goodposture,strong
armdrive,etc.
9
Thursday,November3,2011 10miles
FlyingtoLasVegassogotupearly.3milewarmupplus4miletempo(6:08,6:04,
5:48,5:40).3milecooldown.Feltgoodandrelaxedontempo.Mileageisstartingto
addup!
Again,mostpeoplewouldbesurprisedtoseeanOlympianrunningtemposthis
slow,butformethisisgoodrunninginthefall.MymentalitythistimeofyearisJust
putinthework.Inthefallandwinter,itismostlyaboutquantityandnotquality.This
mentalityflipsinthespringandsummer,whenIfocusonqualityoverquantity.
Friday,November4,2011 6.75miles
RaneasyongolfcoursenearLakeLasVegas.REALLYtired.
IwasdowninLasVegasfortheUSATFEliteAthleteRetreat.LakeLasVegasisa
beautifulplacetorun,about30minutesofftheStrip.Myfatigueherehasmoretodo
withTuesdaysworkoutthanatypicalVegasnight,whichImanagedtoavoidonthis
trip.
Saturday,November5,2011 8miles
3milewarmupplus3milesofhillrepeats(0.15milesprintup,0.15milewalk/jog
down).Ninehillrepeatstotal.2milecooldown.
Sunday,November6,2011 12miles
Averagepace:7:28/mile.
IranthislongrunaroundLakeLasVegasandmusthavewornmyGPSwatchto
havedatathisaccurate.Notgoingtomakemuchofamarathoner!
WEEKTOTAL: 59miles
###
Monday,November7,2011 6miles
Pluslifting.
3milewarmup.OnPresTrail:mile(5:10),4x800m(2:26,2:24,2:20,2:20),mile
(5:10).5x100mstrides.2milecooldown.
10
Ididntwritedowntherecoveryforthisworkout,butIwouldguessItook
approximately90secondsto2minutesbetweenintervals.
Wednesday,November9,2011 6miles
Pluslifting.
Hilly.HullsGulch.
BackinBoise!
FridayNovember11,2011 0miles
Quailhunting.
Evenmorephysicallydemandingthanpheasanthunting!
SaturdayNovember12,2011 10miles
3milewarmup.3milepacerunaveraging5:28/mile.6x200m.2milecooldown.
Ididntwritedownthetimeofthe200swhichmeansthatIdidnttimethem,but
ratherranthemonfeel.Fast,butcontrolledandrelaxediswhatIaimtorunmy200s
inthistimeofyearafterapacerun.
Longrun.Averagepace:6:52/mile.
WEEKTOTAL: 50miles
###
AM:6milespluslifting.
PM:4miles.
Thisappearstobemyfirstdouble.Ireallydislikedoubles(twosessionsinoneday)
andtrytoavoidthemduringthefall.Iunderstandthattheyareanecessaryevilto
becomeaneliteathlete.ImbetteratembracingdoubleswhenImatatrainingcamp
andhavefewerdistractions.
11
Tuesday,November15,2011 11.5miles
3milewarmup.2x(4,3,2,1minute).Recoveryisequaltohalfofthenextinterval.
Plus5x1minutewith90secondrecoveries.2milecooldown.
Whenwerunaminutesworkoutlikethis,wetrytorunfastbutrelaxedwhenwe
areon.Therecoveryoroffpartoftheworkoutisreallyeasyjogging.Iusually
wearaGPSwatchforthistypeofworkouttokeeptrackofthemiles.Theyreallyadd
updoingsomethinglikethis.
Pluslifting.
Thursday,November17,2011 10.5miles
3milewarmup.5milepacerun(3medium,1slow,1fast).Milesat5:25,5:35,5:28,
5:48,5:15.Plus4x100mstrides.2milecooldown.
Thiskindofsessionisacontinuous5milerun.Therearenobreaksbetweenthe
mileshowever,milefourisintendedtoallowtheheartratetocomedownabitin
preparationforthesubthresholdpaceofthefifthmile.
Friday,November18,2011 7miles
Easy.Pluscrabbing.
HavingspentthelasttenyearsinOregon,Ihavedevelopedalovefortheocean
andallthatithastooffer!IwilloftendriveanhourfromEugenetoFlorencetocatch
Dungenesscrabs.
Marcolahillrepeats.2x(350m,300m,200m,300m,350m)witha2minuterecovery
aftereachrun.
MarcolaisasmalltownoutsideEugene.Therearesomefireroadsnearbythatare
ridiculouslysteep.CoachRowlandlikestotortureusonthesehillsoccasionally.Idid
notputdownmywarmuporcooldown,but23milesofeachisprettystandard.
Longrun,83minutes.
12
WEEKTOTAL: 67miles
###
PM:4miles.
3milewarmup.5x1milewith2minuterecoveries.Ran5:13,5:07,5:00,5:00,4:54.
2milecooldown.
AM:6miles.
PM:4miles.Verytired.
Alltheworkisstartingtoadduphere.
3milewarmup.4x400mhillplus10x100mhill.Walkdownrecoveries.2mile
cooldown.InDryCreek.
IranthisworkoutonThanksgivingmorninginacemeterynearmyhouse.Itwas
particularlydifficultalotofhillsinthemiddleofareallytoughtrainingblock.
Friday,November25,2011 0miles
Pheasanthunt.
Abadlyneededdayoff.Activerecovery.
2.5milewarmup.Minutesworkout.10:00,6:00,8:00,6:00.With3minute
recoveriesbetweenintervals.2.5milecooldown.
WEEKTOTAL: 60miles
13
###
PM:4miles.
3milewarmup.2x(1K,1mile,1K)Ran3:13,5:05,3:05/3:04,5:05,2:55.2.5mile
cooldown.
Ididntincluderecoverytimeforthisworkout,butIwouldguessitwas90seconds
betweenintervalsand2minutesbetweensets.
FlewtoSt.Louis.
IflewtoSt.Louisforthe2011USATFAnnualMeetingtofightalongsideother
athletesfortherighttomarketourselvestopotentialsponsors.
Thursday,December1,2011 9miles
61minutes.Nice,cold,sunnymorninginSt.Louis.
Friday,December2,2011 9miles
3milewarmup.12x(1minuteon,1minuteoff).#s3,6,9,and12@1500m
paceothersat5Kpace.2milecooldown.
Thisisafantasticworkout.Verymanageablementally.Iwastryingtohitclosetoa
quartermileforthefastintervals.Theslowerintervalsrunat5Kpacewereprobably
closeto70secondpaceforaquartermile.
Saturday,December3,2011 10miles
Feltgreat.Averaged6:50/mile.
Sunday,December4,2011 0miles
30minuteswim.
Iwilloftensubstituteswimmingforrunningifmylegsfeeltoobeatupfromthe
poundingofroadrunning.CombiningthefactthatIwasrunningexclusivelyon
asphaltinSt.LouiswiththefactthatIhadtoflybacktoEugeneonthismorning,I
14
feltthatagoodswimtoshakeoutthetravel
wouldbemorebeneficialthanalongrun.
WEEKTOTAL: 54miles
###
Monday,December5,2011 11miles
PM:4miles.
OftenIfeelguiltyabouttakingadayoffandwillbouncebackwithahighmileage
day.
Tuesday,December6,2011 10miles
3milewarmup.Mile,800,mile,800,mile.Ran5:13,2:28,5:03,2:24,4:54.+
4x150m.2milecooldown.
Thisisaveryhighqualityworkoutformeforthistimeofyear.Thelongintervals
wererunontheAmazonTrail,the150sonthetrack.Ididntputdowntherecovery
atthetimeoftheworkout,butImfairlycertainthatItook2minutesbetween
intervals.The4x150mismoretoopenupthelegsandremindthemthatIman
800mguyafterallthoselongintervals!Wouldnothavewornspikesyet,but
probablychangedfromtrailflatstoNikeKatanaracers.
Wednesday,December7,2011 9miles
Plusashortlift.
IwasntsurewhyIputshortliftuntilIreadThursdaysandFridaysentries.Two
verystrenuousdayscomingup.
Treadmilltestingplus2milecooldown.
CoachRowlandhasallofhisathletesgothroughthresholdtestingatleastoncea
year.Itisagruelingprocessinwhichyouareplacedonatreadmill,hookeduptoa
devicethatmeasuresyourCO2output,andprickedwithaneedleeveryfewminutes.
Asthetreadmillgetsfaster,thebodyproducesmorelacticacid,whichcanbe
measuredintheblood.Yourununtilyouprettymuchfalloffthetreadmill.Itprovides
15
atonofinformationtohelpCoachRowlandwriteveryindividualizedworkoutsforus.
AhugethankstotheUniversityofOregonExerciseScienceprogramforalways
helpingusoutwiththesetests!
Treadmilltestingplus3x300monthetrack.2minuterecoveriesbetween300s.43.5,
43.5,42.5.3milecooldown.
Anotherdayoftreadmilltesting.Lookslikeafterallthepacestuffdoneonthe
treadmillcoachwantedmetoturnthelegsoverabit.Thesearesolid300mtimesfor
meafterrunningtofatigueduringthetesting.
Reallyeasy.
Again,thisisreferringtomyintendedexertionlevelandnothowtherunactuallyfelt.
Aftertwostrenuoustestingdays,IwouldnotbesurprisedifIran8+minutes/mileon
thisrecoveryday.
91minutelongrun.
ThisisaboutaslongarunasIwilleverdo.
WEEKTOTAL: 70miles
Averysolidweek.Iknowthatsomeofthesemilesweretreadmillmiles,butIstill
countthoseespeciallywhenmostofthemaresub5:30pace!
PM:4miles.
3milewarmup.5x1K@3:07.7x400@67,66,66,64,65,64,61.2milecooldown.
Verycoldday!3:07wasthetargetpaceforthekilometers(5:00/milepace).Imsure
Itook2minutesofrecoverytobeabletohitthatpaceontheAmazontrailonacold
day.The400swereonthetrackinracingflats.Probablyonly1minuterecoveries.
16
Pluslifting.
OpenedW.11th.3rdstore!Legswerereallytiredanyway.Wenttopoolinthe
evening.750yardwarmup.10x50mHARDwith50yardrecoveries.250yard
cooldown.
Feltgreattoswim!Veryamusingtolookbackonthisday!3rdstorereferstoa
chainoftanningsalonsIownwithmymentorandbestfriendSamLapray.Earlyon
inmycareer,Ifeltuncomfortableknowingthatmyincomecoulddisappearwithone
badseasonoraninjury.Tohelpputmyfearsatease,myincrediblybusinesssavvy
partneraskedifIwasinterestedinbuyingintoafranchisewithhim.Ijumpedatthe
opportunitytolearnallthatIcouldfromSam,andtodayweownfourstorestogether.
(SoldAllStorestohelplaunchRunGuminFallof2015)ThepoolsessionIputin
thatnightisprettysolidforme.Thisismysurfprepworkout!
EasyhourinNicene.
DrovefromEugenetoSantaCruzlastnight.Legsfeltsurprisinglygoodthough!
FreshpairofNikeStructureshelped.IloveSantaCruz!!!Ispentalotoftimein
SantaCruzwhenIwasdatingeliterunnerMaggieVessey.Abeautifulwoman,a
beautifultown!NiceneMarksParkisoneofmyfavoriteplacestorun.Nike
Structuresaremyfavoriteshoetotrainin.Damn,thatwasagoodday!
AM:3milewarmup.3miletempoonthetrack:5:17,5:13,5:03.Totaltime:15:33.+
10x200in30secondswith300secondrecoveries.2milecooldown.
Feltgreat!RaninshortsatAptosHighSchool.AptosHighSchoolhasafantastic
tracktoworkoutonMOVEDOWNHERE!Intheevening,Ihitthewaves.The
weatherinSantaCruzisperfectfortrackworkthistimeofyear,ascanbeseenby
mymentionofshortsasmyrunningattire!IplayedinthePacificOceanthat
evening.
LongruninNicene.
17
WEEKTOTAL: 60miles
###
Tuesday,December20,2011 11.5miles
3milewarmup.4xmile@5:14,5:07,4:58,4:45.With2minuterecoveries.6x200m
with200mwalk/jogrecoveries@29,29,27,27,27,26.3milecooldown.
AtAptosHigh.65andsunny.FlyingtoBelizeonredeyetonight.
Damn,thisisagreatworkoutforme.Ididntbringspikeswithmeonthistrip,sothe
entirethingwasdoneinracingflats.Perfectweather!
ArrivedinBelizeat11a.m.2hourdriveintothejungle.Exhausted,butgladtobe
herewiththefamily.TheSymmondsfamilyspentChristmas2011downinBelize!
Amazingvacation,butIgotprettylazywithmymileage.
Floatedthroughcavesandwentziplining.Belizehasatonoffunactivitiestodo!
Friday,December23,2011 0.5miles
Cavehiking.Triedtorunhome,madeit0.5milesbeforegettingpickedup.Notime.
Despitehikingforclosetotwohoursinthemorning,Itriedtosqueezearunin.
However,wewererunningoutoftimetocatchourshuttle,andmyfamilythoughtit
bettertoscraptherun.
Hottest,mosthumid5milesever.ThoughtIwasgonnapassout.
Wehadmovedfromthejungledowntothecoast.Itwascloseto90degreesout,
withatonofhumidity.Mybodydoesnotworkwellintheseconditions.
18
Ranintheevening.Onlyslightlybetter.Iwantedtogoforanicelongrun,butIjust
couldntgomuchmorethan3040minutesduetotheheat.
WEEKTOTAL: 28miles
###
5mileseasyplus2x1.5mileshard.
Hotandhumid.AllIcouldmanage.Again,Ihadintendedtoputinalongerworkout,
butIkeptfeelinglikeIwasgoingtooverheat,despiterunningthisworkoutinthe
evening.
AM:4miles.
PM:6mileswithSeanJeffersoninPalmBeach,Florida.
IflewfromBelizetoFloridatospendNewYearwiththeJeffersontwins.
3.5milewarmup.3.5milepacerunonbarktrail@5:30/milepace.6x100mstrides.
2milecooldown.
IranthisworkoutwithmyfriendSeanJefferson,whosanelitetriathlete.Itwasahot
dayout,butdefinitelynotashotasBelizewas.
MontezumasRevenge.Worstsh*tsofmylife.Almostzerohoursofsleepallnight.
Rehydratingallday.ImusthavecaughtastomachbuginBelize.wokeupjustpast
midnightandrantothebathroom.Ihadtoreturntothebathroomapproximately
every30minutes.Around3:00a.m.,IresignedmyselftothefactthatIwouldntbe
leavingthebathroomagainthatnight.
AM:7mileswithSeanJ.
PM:2mileswithSeanJ.
19
Notabadday,consideringhowThursdaywent.Also,thiswasmy28thbirthday!Fun
fact:thisisalsothebirthdayofSeanJefferson,JohnJefferson,DathanRitzenhein,
TigerWoods,andLeBronJames.Theathletesbirthday!
3milewarmup.8x800mw/90secondrecoveries.2:24,2:20,2:21,2:17,rest4
minutes,2:20,2:18,2:21,2:17.4x100mstrides.2milecooldown.
HOTandHUMIDday.Almosttoohottoworkoutin.OriginallyIwassupposedtorun
the800sstraightthrough.However,itwassohotoutthatIcontemplatedquitting
afterfourintervals.Itookafewminutestopoursomewaterovermyheadandget
mycoretempdown.Managedtotoughitout,butjustbarely!
Sunday,January1,2012 10miles
MediumlongruninFloridawiththeJeffersoncrew.
Thiswasanawesomerun!WeranthroughaparkinFloridathathadgreattrails,
palmtrees,andalligators!Iwokeupandsaw2012onmywatchandfeltvery
motivatedtotrain.
WEEKTOTAL: 56miles
###
Monday,January2,2012 9miles
62minuteswithSeanJefferson.
BeautifulrunthroughPalmBeach,Florida.
Tuesday,January3,2012 10miles
RantheValleyRiverCenterloopwitha5milepickupand4x100mstrides.Felt
great!
ThisisarunIdooften.Itisa10mileloopfrommyhouse,andIwilloftenpickupthe
middlefivejustslightlybelowthresholdpace.Iliketostimulatethelegswithsome
stridesafterward.
20
Wednesday,January4,2012 7miles
RanseveneasyandthenliftedwithCoachRadcliffe.
PM:Swam20+easyminutes.
Swimmingismypreferredmethodofcrosstraining,andwhenIstartintensetrack
workitbecomesacriticalpartofmyrecoveryprocess.HereIameasingmyselfback
intothewaterwithaneasy20minutes(Iwouldtypicallyswim30)afterarelatively
easymorning.
Thursday,January5,2012 10miles
Ran6milesinmorning,4milesinafternoon.
Legsareverysorefromlifting.AfterIdtakenacoupleweeksoffoflifting,Imnot
surprisedthatmylegsweresore.SixmileseasyismytypicaloffdaywhenIm
reallytraininghard.
Friday,January6,2012 9.5miles
WorkoutatHayward.3milewarmup.1mile@5:07,10x300maveraging47
secondswith50secondjogthebendrecoveries.3milecooldown.
Itwasquitecoldonthismorning,andCoachRowlandfeltthatagoodmiletowarm
upthebodybeforethe300swouldbebest.While47secondsfor300metersisnot
outrageouslyfast,Ionlyhad50secondstogetbacktothestartlineeachtime.The
lacticacidbuildsupquicklyinthisworkout!
Saturday,January7,2012 10.5miles
AM:6.5mileswithThommo.
PM:4miles.
Fairlyeasydoubleofeasyruns.ThommoisBritishdistancegreatChristopher
Thompson.
Thenoteswereleftblank,butthisisasolidlongrunforme.
WEEKTOTAL: 68miles
21
###
AM:7miles+liftingwithCoachRadcliffe.
PM:4mileseasy.
3milewarmup.3x(1000m,800m,600m)with200mjogrecovery.Ran3:00,2:24,
1:44,2:58,2:21,1:39,2:57,2:23,1:38.+4x200in28.5,27.2,26.5,26.5with200m
joggingrecoveries.2milecooldown.Prefectconditions.
PM:20minuteswim.
Prettysolidworkoutforme.Coachisstartingtoaddinalittlebitofspeedwiththe
200s.Difficulttorunreallyfastafterallthoselongintervals.Nicetoseeperfect
conditionsinJanuary!Thanks,TrackTown.
PM:4mileseasy.
3milewarmup.5milepacerunatDorenaLake:5:25,5:20,5:15,5:15,5:15.2mile
cooldown.
Friday,January13,2012 6miles
6mileloopREALLYeasy.Plusfishingandcrabbing.
Nicetospendtheafternoononthecoastfishingandcrabbing!(Read:mentalbreak).
Saturday,January14,2012 9miles
3milewarmup.5x(400m,300m,200m)with100mjoggingrecoveriesbetweenthe
400sand300s,30secondsofstandingrestbetweenthe300sand200s,3minute
recoverybetweensets.Ran68,48,31,64,46,29,63,48,30,63,47,29,62,46,28.
Feltprettydecent!
ThisisaLOTofintervals.Itcanbeprettymentallyintimidatingtoknowthatyou
havetogetthrough15hardintervals,butyouvejustgottotrytotakethemoneata
22
time!
NicelongrunwithPNutandThommo.
WEEKTOTAL: 70miles
ThisisaboutasgoodaweekasIcanputintomylegs:70mileswiththreesolid
workoutsandtwoliftingsessions.Iwasonlyabletogetoneswimin,butIllsacrifice
aswimtogofishinganyday!Alsoofnote:Iscribbledinthemarginofmylognextto
Saturdaysentry,$11,100withHDC!!Thiswasaverybigdayforme,asIhadput
upmyshoulderforauctionasadvertisingspaceoneBay.Ineverexpectedtoraise
thismuchmoney.Moreimportant,IneverthoughtIwouldgetsoluckyinfinding
HansonDodgeCreativeasanewpartner!Theyhavebeenmonumentalinhelping
megrowmyownbrandandconnectwithmyfans.
###
6mileseasy+liftingwithCoachRadcliffe.
3milewarmup.1K@3:20,4:30min@4:40/milepace.1K@3:20,3:30@
4:30/milepace.1K@3:20,2:30@4:30/milepace.1K@3:20,60seconds@
sub400/milepace(57).2minuterecoveriesoneverything.2milecooldown.
Freezingrain.
PM:25minuteswim.
ThisworkoutSUCKED.Weshowedupandtherewasfreezingraincomingdownall
morning.Coachhadaworkoutinmind,buthechangeditduetotheconditions.This
workoutisdifficulttounderstand,butessentiallywealternated1kilometerefforts
withsustainedpacerunningfordecreasingamountsoftime.Notbadtothrowdown
a57secondquartermileattheendofthisworkoutintheseconditions.Weranthis
workoutontheAmazontrailanditwasquitesoggy.
AM:6mileseasy+liftingwithCoachRadcliffe.
PM:4mileseasy.
23
65minutesreallyeasy.
3milewarmup.3x(5x300m)with45secondjoggingrecoveries.46s,45s,and44s).
2milecooldown.45secondrecoveryaroundthebendtogetbacktothestartofthe
300m.
Ididntputdowntherecoverybetweensets,butIwouldguessthatitwas2minutes.
6mileloopeasy.
Mediumlongrun.
Trainingsohardthata10mileronlygetsmediumlongrunrecognition!
WEEKTOTAL: 60miles
###
PM:4miles.
3milewarmup.3x(1000m+5x200m@3030)with3minuterecoveriesbetween
sets.Kilometersin2:55,2:53,2:52.2milecooldown.RanwithRussellBrown.
VERYwetconditions.Worespikesforfirsttimeonthelastsetof200s.Achillessore.
Thisisagreatworkout.The1000mrunsarehonest,andrightafterthemwegointo
whatwecall3030swhichare200sin30secondswith30secondsofstanding
recovery.NotsurprisedthatmyAchillestendonsweresoreafterputtingspikeson
forthefirsttimeagain.Alwaysapleasure
toworkoutwithMr.RussellBrown!
24
AM:50minuteseasy+liftingwithCoachRadcliffe.
PM:25minuteswim.
AM:3mileseasy.
PM:3milewarmup.3x(500m,300m,200m)withnextintervaljoggingrecoveries.
Ran75,45,29,71,43,28,68,41,26.2milecooldown.
Nextintervaljoggingrecoverymeansthatwejogged300mafterthe500minterval,
200mafterthe300minterval,etc.Interestingtonotethatwedidthisworkoutinthe
afternooninsteadofthemorning.WedidsotobeabletoworkoutwithRussell
again.Sometimesitsnicetomixthingsupabit,anditsalwaysnicetohavehelpin
atoughtracksession.
Pluscrabbing.
Stillgettingthosevaluablecrabbingmilesin!
3milewarmup.5milepacerun@5:30/mile.2milecooldown.
Wantedtogo13,butwasjusttootired.
WEEKTOTAL: 65miles
Stringingsomeprettysolidweekstogetheratthispoint.
###
AM:7miles+lifting.
PM:4miles.FeltreallygoodinAM,reallytiredinPM.
3milewarmup.1mile@4:55,800m@2:26,800m@2:23.2milecooldown.
Wassupposedtorunmile,4x800,mile,butcouldnthittargetpaceof2:20onthe
25
800ssoIgotpulled.FeltSOtiredandsore.Lookslikeallthosequalityweeksreally
startedaddingup.OneofCoachRowlandsmanyqualitiesisknowingwhenan
athleteistootiredandnottobepushedanyfarther.GotpulledreferstoCoach
tellingmetogohome.Stillsnuckinatwomilecooldown.Sometimesitshardnotto
getwrappedupinthemileagenumberattheendoftheweek.
Wednesday,February1,2012 0miles
Hadtotakeadayofftoletlegsrecover.Gavebloodfortesting.
WhenIgetREALLYrundown,CoachRowlandwilloftenhavemeprovideablood
samplesothelabscananalyzeitandmakesureImnotanemic,vitamindeficient,
etc.
Thursday,February2,2012 8miles
AM:2x(200m,400m,200m,200m)with1minuterestafterfirst200m,3minuterest
after400m,30secondsaftersecond200m,8minuterestbetweensets.Ran25,53,
27,27,27,55,27,28.
PM:20minuteswim.
Prettygoodworkoutontiredlegs.
Friday,February3,2012 6miles
45minuteseasy.Stillfeelingverytired.
Saturday,February4,2012 0miles
Swimworkout:10minutewarmup.25x(25measy,25hard).250mswimcooldown.
Thisisameasureoflastresort.IfmyenergylevelsareOKbutmylegsarejusttoo
soretorunon,Iwillgointothepoolanddoaswimmingintervalworkout.Thisallows
metomaintainthecardiovascularworkwithoutcontinuingtopoundonsorelegs.
Sunday,February5,2012 10miles
RantheValleyRiverCenterloop.Feltsoso.
WEEKTOTAL: 42miles
Ifyoueverhearmedescribemylegsasfried,thisweekiswhatIamreferringto.
26
EverythingwasgoinggreatandthenIjustsuddenlywasntabletorecoverbetween
workouts.Itsnotthattheworkoutsgotalotmoredifficult,butratherthatthe
accumulationofmilesfrombacktobacksolidweeksgottome.Ononehand,it
meansIknowIwastraininghardenough,butontheotherhand,Itippedthescales
justalittletoofar.Itsalwaysaveryfinebalancebetweentraininghardenoughand
overtraining.
###
Monday,February6,2012 6miles
6mileseasy+lifting.Stilltired.
Tuesday,February7,2012 7miles
3milewarmup.600m@1:20.Rest8minutes.300m@41.3milecooldown.
ThosetimesareOKontiredlegs,butnormallyshouldhavebeenabletorunmuch
fasterthanthat.
AM:6mileseasy+lifting.
PM:4mileseasy.Almoststartingtofeellikemyoldselfagain.
RanValleyRiverCenterloopwithafewmilesinthemiddleatapproximately
6:00/milepace.
Friday,February102012 0miles
Swam20minuteseasyandstretchedbeforeamassageinpreparationforflightto
Australia.
Internationaltravelisnevereasy,andIdontliketobeatmylegsupbeforehand.A
niceswimandamassageismypreferredmethodofpreparation!
Ran50minuteeasyatSFOduetodelay.
MyflightoutofEugenethenightbeforewasdelayedduetofog,andIwasunableto
makemyflightfromSanFranciscotoSydney.Igotahotelroomandsqueezedina
50minuteeasyrunbeforecatchingthenextflightthefollowingday.
27
FlewtoSydney.
WEEKTOTAL: 40miles
ThewintermonthsinOregoncanmaketrainingdifficultphysicallyandmentally,soI
decidedtoescapetoAustraliaforafewweeksofwarmweathertrainingandracing.
Stayedwithoneofmybestfriendsintheworld,elite800mrunnerLachlanRenshaw.
###
30minuteseasyandagoodstretch.Feltprettydarngoodconsidering15hourflight!
Redwine+TylenolPMworks!!
Iliketorunafeweasymilesafteralongflighttostretchmylegsout.Itriedthe
classictravelersconcoctionoftwoTylenolPMandaglassofredwinetoseeifit
wouldhelpmesleepabitontheflight,anditactuallydidthetrick.
32minuteseasy+3x150mstrides.2milecooldown+lifting.Feltmuchbetterafter
strides.
AnothersoloValentinesDay!Thelonelinessofthelongdistancerunner
AM:3milewarmup.8x400m@69,67,66,65,63,66,65,63.300m@38.9,200m
@25.2milecooldown.
PM:20minuteswim.
Hilly.40minuteseasy.
Friday,February17,2012 3.5miles
20minutewarmup.3xpreracestrides(100mfloat,150mgearchange,100mfloat).
2lapcooldown.Feltprettygood!
Thisismytypicalpreraceday.Iliketodoagoodwarmupandthenthrowmyspikes
28
on.The100mfloatsareatracepace,andItrytopracticegoodrunningform.The
150mgearchangesimulatesmakingormatchingamoveinthemiddleofaslow,
tacticalrace.
AM:10minutejog+drills.
PM:FinishedsixthintheSydneyTrackClassic800mwithatimeof1:47.44.Out
slow,movedupwellonhomestretch.Inaboutthirdplacewith100mtogo.Nokick!
Needmorespeedwork.
Thiswasareallypoorseasonopenerforme.Iranthefirst700mexactlyasplanned,
butwhenIwenttoclosehardinthelast100m,Iranoutofsteam.
Ran65minuteswithLachieandWillLeer.Averaged6:30sfor10miles.
Abitquickforoneofmylongruns.
WEEKTOTAL: 45.5miles
###
AM:7mileseasy+strides.
PM:Lift@NSWIS.
IdrovetotheNewSouthWalesInstituteofSporttoliftwithLachlan.Greatfacility.
TheAussiesREALLYlovesport.
AM:3milewarmup.4x800mwith2minuterecoveries.Ran2:20,2:15,2:19,2:14.
Jogged8minutes.6x200mwith2minuterecoveries.Ran25.8,25.5,25.1,24.5,
24.6,24.1.1milecooldown.Feltgoodtodospeedagain!
PM:30minuteswim.
Iloverunningquick200s.Especiallyinwarmweather!
29
PM:4miles.
AM:3milewarmup.8x300mwith1minutejoggingrecoveries.Ran45.5,44.5,45.2,
44.6,44.4,44.0,43.0,41.2.2milecooldown.Veryhot.SwamatWarriewoodBeach
afterward.
PM:20minuteswim.
Sydneyhassomeincrediblebeaches,butWarriewoodwasmyfavorite.Very
therapeutictoplayinthewavesforafewminutesafterahardtracksession.
Friday,February24,2012 10miles
AM:6mileseasy.
PM:4mileseasy.
60minuteseasyaroundNarrabeen.Feltprettydamngood!
Narrabeenisanincredibleplacetotrain.Thereisanice6miletrailloopnexttoan
8lanetrackwithaweightroom,alljustafewmilesfromthePacificOcean.
3milewarmup.2x150mfast.400min50.1.Rest8minutes.400min49.5.Rest8
minutes.2x150m.
Thiswasabrutalworkout.Thisiswhatwewouldcallaspeedendurancesession.
Essentially,itstryingtoruntwo400sasfastaspossible.49sareOKforthistimeof
year,butcomesummerIwouldwanttoberunningfaster.
WEEKTOTAL: 56miles
###
42minuteseasy.Feltsorefromyesterday.
30
AM:45minuteseasy+lifting.
PM:30minuteseasy.
FeltOKintheAM,terribleinthePM.
2.5milewarmup.2x600m@1:40,1:30.2x400m@65,63.1x300m@39.1.
2minuterecoveriesaftereachrun.Feltterribleoneverything,especiallythe300m.
Thursday,March1,2012 0miles
TraveledtoMelbourne.
MysecondandfinalraceinAustraliawasinMelbourneanincrediblecitythatIhad
thepleasuretotraininforfiveweeksduring2011.
Friday,March2,2012 4miles
Prerace.25minuterun.3x100mstrides.2lapcooldown.Feltprettyshittystill.
IwasnervousabouthowtiredIfeltthisclosetoarace.
Saturday,March3,2012 7miles
AM:10minuteshakeoutjog.
PM:RaceinMelbourne.Worstraceever.Flatfromthegun.Longcooldown.
NormallyIwouldwritemytimeandplaceinmylog,butIwassodisappointedin
myselfthatIdidnot.(Iran1:48.xxforsixthinthe800m).Iwaswonderingwhatwas
wrongwithme.Iwasupset,andusuallywhenImupsetItrytorunitout.
Sunday,March4,2012 0miles
Hungover.SurfedinJanJoc.
Ifrunningisthehealthywaytoworkthroughdepression,drinkingistheunhealthy
alternative.Surfingisacurefordepressionandhangovers,andJanJocisa
beautifullittlesurftownaboutanhouroutsideMelbourne.Iamfortunatetoknowthe
Clarkefamily,whohavebeengraciousenoughtohostmethereforafewnights
overthelastfewyears!
WEEKTOTAL: 33miles
31
ThoughthetraininginAustraliawasgreat,myfriedlegsfromearlyFebruaryhad
neverfullyrecovered,aswasapparentinmytwodisappointingraces.
###
Monday,March5,2012 0miles
FlewfromMelbournetoSanAntonio.
FlewtoTexas(asopposedtoOregon)tospendtimewithmygirlfriendatthetime,
MaggieVessey.
Tuesday,March6,2012 0miles
Restfromcrazyjetlag.
Wednesday,March7,2012 3miles
Easy3miles.Gotabitofpopback.
Easy35minutes.
Freezingrain.Intendedtorun7miles,buttoocold.
Thiswasareallycoldrun.ItstartedoutOK,butthenafreezingrainhitthatforced
metocutitshort.
EasyhourinSanAntonio,Texas.
WEEKTOTAL: 21miles
Itypicallytakeadownweeklikethisafterawinterseason.Itsagoodwayto
preparethebodyandmindfortheintensetrainingofthespringseason.Imadean
interestingnoteattheendofthisweekthatread70smaybetoomuchforme.How
many60scanIget?Icanrunfaston60swith2liftsand2swims.Thiscomment
showsthatIwasbeginningtounderstandtheleveloffatiguethatIhadtraveledto
32
Australiawith.Thenumbersrefertoweeklymileage.Thoughmyidealweekis70
miles,mybodycannothandle70sbacktoback.60milesperweekisprobablya
bettertargetforme.
###
Ran50minuteseasy+lifting.Feltprettygood.
AM:WorkoutatHaywardField.3milewarmup.15x200@28,32,30,30,29,29,29,
29,29,28,28,28,28,27,27with60secondrecoveries.2milecooldown.FELT
GREAT!!
PM:20minuteswim.
CoachwasbrilliantingivingmethisworkoutfirstafterIdcomebackfrommybreak.
ItsthekindofworkoutthatIshouldbeabletodestroy.Iobviouslyfeltquitegoodin
thisone,andImsureithelpedrestoresomeconfidence.Also,appearsthatthe
downweekputsomefreshnessbackinmylegs.
7mileseasy+lifting.
10mileloopwith4miles@5:30paceinthemiddle.Wassupposedtogo5miles,
butnotfitenough.
Thisentrysurprisesmealittlebit.Ishouldbefitenoughtorun5milesat5:30
min/milepacemostdaysoftheyear.Icouldhavebeentiredfromthe200son
Tuesday.
42minuteseasy.
2.5milewarmup.3x5minutesONwith3minuterecoveries.2x2minutesONwith
2minuterecoveries.2.5milecooldown.FeltGREAT!
33
CoachhadmerunaminutesworkoutformyfirstsetoflongintervalsafterIgot
backfromAustralia.TheONminuteswereprobablycloseto5:00/milepaceand
therecoveryminuteswerecloseto7:00/milepace.
Recoveryjog.ToohungoverfromSt.Pattys.
Igetterriblehangovers.YoudthinkIdhavelearnedmylessonbynow,butthose
damngreenpintsgetmeeveryyear.
WEEKTOTAL: 53miles
###
PM:4mileseasy.
Easy42minutesbeforetraveltoFlagstaff.
Flagstaff,Arizona,isthepreferredaltitudetraininglocaleformanyeliterunners,and
theOTCElitetrytomakeatripupthereeveryspring.Thecityislocatedatan
elevationof7,000feet.Somepeoplewouldarguethataltitudetrainingisnt
necessaryforahalfmiler,butImaintainthatitismandatoryforanyathleteaspiring
toimprovecardiovascularstrengthandefficiency.
AM:30minuteseasy.
PM:30minuteseasy.
5mileseasy.10x100mstrides.0.5milecooldownbacktovan.
Thefirstfewrunsataltitudearealwaysalittletough.Thestrideshelptoshockthe
systemabitandletitknowitstimetostartmakingmoreredbloodcells!
2milewarmup.6x2minutesonwith2minutejoggingrecoveries.2milecooldown.
34
AM:7miles.
PM:3miles.
Mailboxesrun:60minuterunwitha15minutepickup.
MailboxesiswhatwecalladirtroadthatwerunonupnearLakeMary,outside
Flagstaff.TheweirdBritishkidsontheteamcallitletterboxes,andwemakefunof
themalotforthat.
WEEKTOTAL: 56miles
###
PM:4mileseasy.
Tuesday,March27,2012 11.5miles
AM:2milewarmup.4x3minuteswith2minuterecoveries.10x70secondswith
90secondrecoveries.2milecooldown.Covered7.3milesonthefartlek.
PM:swim.
FartlekisaSwedishtermthatliterallytranslatestospeedplay.Itiswhatwe
runnerscallacontinuousrunwithintervalsmixedin.HereIwasabletocover7.3
milesduringmy45minuterun,whichmeansthatIaveragedjustover6:00/mile
pacefortherun.Notbadat7,000feet!NoticethatIdidntputdownhowlongIswam
forintheevening.Swimmingisoutrageouslydifficultataltitude,andImusually
unabletoswimcontinuouslyandoptfor100mintervalswithplentyofrestinstead.
Easyrun+strides+lifting.
AM:2milewarmup.30minutepacerunaveraging6:02min/mile.1.5mile
cooldown.
35
PM:Ladderhillrepeats.150m,120m,100m,120m,150m,150m,120m,100m,
120m,150m.
Thisisatoughday.Thepaceruninthemorningmakesthelegsprettyheavyand
tired.Afteralongnapintheafternoon,wecomebackandswitchsystems.Thehill
wedidthisworkoutonisprettysteep,andtheathletesIworkedoutwithareallquite
competitive.Icouldbarelywalk
afterthisone.
5milesatapproximately8minutepace.
Justtryingtoputoneleginfrontoftheotherafteryesterdaysworkout.Iveread
manystudiesthatsuggestthatareallyeasyrunisamoreeffectiveformofrecovery
thanjustplaintakingtimeoff.
AM:2.5milewarmup.3x(4x300m).Ran45,44,45,43,44,43,44,44,42,42,43,
41.Feltprettygood.Almostdiedafterthelastone!
Ididntwritedowntherecovery,butIrememberthisworkoutvividly.Wetook60
secondsofwalkingrecoverybetweentheintervalsanda4minutewalkingrecovery
betweenthesets.WeranthisworkoutattheNorthernArizonaUniversitytrack,and
itwasthefirsttimeintheseasonthatIfeltIwasreallystartingtogettingtrackready.
Iwenttothewellonthelastinterval,threwmybodytothetrack,andgaspedfor
oxygeninthethinmountainair.
Sunday,April1,2012 10miles
Wokeupveryhungover.Waitedtillabout5PMtorun70minuteseasy.
WillIneverlearn?
###
Monday,April2,2012 11miles
AM:7.25miles(7mileseasy+4x100mstrides)+lifting.
PM:3.75mileseasy.
36
Tuesday,April3,2012 10miles
AM:2milewarmup.4x5minuteswith3minutewalkingrecoveries.6x200mfastwith
2minutewalkingrecoveries.2milecooldown.
PM:25minuteswim.
Wednesday,April4,2012 8miles
Easyhourrun+lifting.EXHAUSTED.
Thursday,April5,2012 11.5miles
AM:2milewarmup.4milepacerun.2milecooldown.
PM:2milewarmup.6x100mstrides.1milecooldown.
Friday,April6,2012 5miles
40minuteseasy.
Saturday,April7,2012 7miles
AM:InSedona.3milewarmup.3x(3x400)with1minuterecoveries.4minute
recoveries
betweensets.Ran62,59,60,60,59,56,61,61,PULLED.2milecooldown.TIRED.
PM:30minuteswim.
The400sweresupposedtogetprogressivelyfaster.However,Istruggledwiththe
paceandwasunabletoaccelerateonmylastsetandwasthereforepulledfrom
thelastinterval.AnotherwisemovebyCoachRowland.Alsoofnote:thisworkout
wasdoneinSedona,whichisatanelevationof4,500feet.TheproximityofSedona
toFlagstaff(a45minutedrive)isanotherreasonthatwelovethisareaforaltitude
training.
HikedMt.Elden.6,800ft.uptosummitat9,300ft.LegsDONE!
SometimesIliketodoalonghikeinplaceofmylongrun.Thiswasalotofvertical
todoonmyalreadytiredlegs.Itwasverybeautifulhike,though,anditleftme
feelingmentallyrefreshed.
37
###
5milejog+lifting+4x150mstrides.
AM:2milewarmup.8x2minuteswith2minuterecoveries.2milecooldown.
PM:1500mswim.
Imusuallyabletocover1500minabout30minutes.Thisisjustaneasyswimused
forrecoverypurposes.
45minuteseasy+lifting.
Thursday,April12,2012 9miles
AM:2milewarmup.5x1milewith1minuterest.Averaged5:25.Faststrides:60m,
80m,100m,120m,150m.2milecooldown.
PM:1500mswim.
45minuteseasy.
45minuteseasy.WassupposedtogotoSedona,butgotsnowedin.
AdrawbackofspringtraininginFlagstaffisthatyousometimesgetsnowedin.The
snowusuallymeltsoffinadayortwo.Stillmanagedtogetaneasyruninthrough
theblizzard.
2milewarmup.1000m@2:42,rest4minutes.800m@1:59,rest3minutes.600m
@1:30,rest2minutes.400m@53.8,rest90seconds.200m@24.9.Done.2mile
cooldown.GREATworkout.Threwdown.LegsfeltFRESH!
Thisisoneofmyfavoriteworkouts.Itisallveryhighqualitywithlotsofrest.Therest
38
decreasesasthedistancedoes,whichisdifficultbutmanageable.Thisworkoutwas
runinSedonaandgavemeatonofconfidenceaboutmyfitness.
WEEKTOTAL: 47miles
###
60minuteseasyatWalnutCreek.Niceday,feltgood.
WalnutCreekisabeautifulwildernessareanexttowherewewerelivinginFlagstaff.
Easy48minutes+lightlifting.InBoise
OurtimeinFlagstaffhadcometoanend.IstoppedoffinmyhometownofBoiseto
visitmyparentsbeforetravelingtomynextrace.
3milewarmup.4x200m@29with200mjoggingrecoveries.4x3minutesat
1:121:15400mpacewith90secondrecoveries.4x200m@27with200mjogging
recoveries.2milecooldown.
40minuteseasy.
20minuteseasy+3x100mstrides.2lapcooldown.
IranthispreraceworkoutinBoisebeforeflyingtoKansasfortheKURelays.
Saturday,April21,2012 8.5miles
AM:1mileshakeout.
PM:3milewarmup.Raced1mile@KURelays.Ran4:01.57for4thplace.
Ranverytimidly.Closedin55.SOmuchleftattheend.LegsfeltGREAT!
Ifeltverygoodgoingintothisrace,butIwasstillabitnervousaboutmyfitnessafter
mydisappointingracesinAustralia.Threemenbrokeawayfromthepackearlyon,
andnoone(includingmyself)wantedtodotheworktocatchthem.Iwasableto
39
outkickallofthecompetitorsinthechasepack.Iwasdisappointedinmyselffor
beingsotimid,butIgainedalot
ofconfidencebecauseofhoweasythe4:01milefelt.
AM:6miles+lifting.
PM:4miles.
AM:3milewarmup.4x1000mwith2minuterecoveries.Ran3:09,3:00,2:55,2:53.
2x(500m,300m,200m)withnextintervalrecovery.Ran72,43,28,66,41,25.
2milecooldown.
PM:20minuteswim.
AM:6miles+lifting.
PM:4miles.
AM:6mileswitha15minutepickupinthemiddle.
PM:FlewtoPhilly.
Ifeltreallygoodonthisrundespitehavetowakeupreallyearlytosqueezeitin
beforeflyingtoPhiladelphiaforthePennRelays.
20minutewarmup.2x200m@25seconds.5minutecooldown.
20minutewarmup.Raced800monDMR@Penn.Through400min49.5,1:43.9
split.FeltAMAZING.25minutecooldown.(WatchInterviewfromFloTrack)
IwasnotsuperexcitedaboutcompetingatthePennRelaysthisyearbecauseit
40
wasanOlympicyearandthetravelfromEugenetoPhiladelphiaisnevereasy.I
decidedthatifIwasgoingtogotothetroubleofgettingthere,Iwasgoingtorunas
hardasIcould.49.5ismyfastest400msplitever(Iwasrunningthedistance
medleyrelay,sotherunningstarthelped!),andwhentheannouncerreadmysplit,
myjawdropped.AsIwascoolingdown,IwasnervousthatIwastoofit,tooearlyin
theseason.WhenIchattedwithmysportspsychologist,JeffTroesh,wedecided
thatmaybeitwasntthatIwastoofittooearly,butratherthatallthehardwork
leadinguptothispointwaspayingoffandIwasabouttohavethebestseasonof
mylife.Itriednottooverthinktheperformanceafterthat.
77minuterunafterLONGtravelbacktoEugene.Still,legsfeltGREAT!
Youonlygettofeelthisgoodaftercomingdownfromamonthataltitude.Itsavery
surrealfeeling.Itsalmostscaryhowgoodyoufeelrunningatsealevel.
WEEKTOTAL: 59miles
###
AM:6miles+lifting.
PM:4miles.RightAchillessore.
OneofthereasonsthatIdislikelongtravelwhenImracingisthatitleavesmylegs
abitswollen,whichinturnleadstosoreconnectivetissue.
Tuesday,May1,2012 9.5miles
AM:3milewarmup.3x1milewith3minuterecoveriesin4:55,4:46,4:44.2x800m
witha2minuterecoveryin2:17,2:15.2milecooldown.RightAchillestookalittle
whiletowarmup.Fineafterfirstinterval.OKafterworkout.Lotsofice.
PM:30minuteswim.Feltgoodinthepool!
Wednesday,May2,2012 10miles
AM:6miles+lifting.
PM:4miles
41
Thursday,May3,2012 7miles
AM:3x(4x200m)with30secondsrestbetweenintervals,4minuterestbetween
sets.200sin27.2milecooldown.
PM:30minuteswim.
Friday,May4,2012 7miles
50minuteseasy.
Saturday,May5,2012 10.5miles
3milewarmup.5milepacerunwithmile4easyandmile5hard.Ran5:26,5:26,
5:15,5:37,5:03.2milecooldown.
Fivemilesisafairlylongpacerunformeatthispointintheseason,andsometimes
CoachRowlandhasmebreakitupmentallybyeasingoffonthefourthmile,which
allowsmetocollectmyselftopushhardonthefifth.
Sunday,May6,2012 10miles
68minutesmoderate.
WEEKTOTAL: 64miles
###
Monday,May7,2012 6miles
Tuesday,May8,2012 8miles
AM:3milewarmup.1000min2:30,rest6minutes.800min1:51,rest8minutes.
600min1:22.DONE.3milecooldown.
PM:25minuteswim.
Thisisareallygoodworkoutforme.JustthreeFASTintervalswithalotofrest.
CoachRowlandaskedmetorunthe800min1:54,butmyteammateChris
Thompsonwasrunningthatintervalwithmeandwasrightonmyheels.Iwas
terrifiedthata10,000mrunnerwasgoingtoshowmeupinan800m!
42
AM:6miles+lifting.
PM:30minutespinbike.
AM:3milewarmup.3milepacerunatAmazontrail(5:20,5:15,5:03).4x200m@
27with200mjog.2milecooldown.
PM:30minuteswim.
Easy42minutesfollowedbyfishing+surfing.
Saturday,May12,2012 9miles
3milewarmup.5x800monAmazontrailwith2minuterecoveries.Ran2:19,2:15,
2:15,2:15,2:15.3x500monSouthEugeneHStrackwith5minuterecoveries.Ran
70,69,67.2milecooldown.
Aniceworkout.Goodcombinationofbaseworkandspeedendurance.
Easy65minuteswithPNutandJMac.
NicerunwithIanCroninandJordanMcNamara.
WEEKTOTAL: 53miles
###
AM:40minuteseasy+lifting.
PM:FlewtoLA.
Tuesday,May15,2012 7.5miles
3milewarmup.10x200mwith200mjoggingrecoveries.Fastslowalternatingfast
@25,slow@29.2milecooldown.Feltgood.
RanatUCLA.IhadaracedownatOccidentalCollegelaterthisweekandflewdown
afewdaysearlyforafewmeetingsandtovisitfamily.ThiswasthefirsttimeIhad
43
everbeenonUCLAscampus,andIwasveryimpressedbythefacilities.Ihadthe
honorofbeingtimedbythe800mAmericanRecordholder,JohnnyGray,inthis
workout.
OFF
Icouldfeelabitofacoldcomingonthisdayandwasnervousthatitcouldaffectmy
raceonFriday.Idecideditwouldbebetterformetotakethedayoffandjustrest.
22minuteseasy.100mstride,200mstride,100mstride.3lapcooldown.
AM:8minutejog+stretch.
PM:3milewarmup.1500mracein3:36.04.NEWPERSONALBEST!!Finished2nd
toNateBrannen.20minutejogcooldown.(WatchRaceonFloTrack)
Ifeltreallygoodwarmingupforthisrace.Iknewthatthiswasprobablygoingtobe
myonly1500moftheyear,andIREALLYwantedtosetanewpersonalbest.Iwent
outrightbehindtherabbitin56secondsforthefirst400m.ThoughIwas
disappointedthatIdidntwintherace,Iwasveryhappytoshave2secondsoffmy
besttime.
6AMflighttoSaltLakeCityforMelaleucaappearance.
IwassoampedupfrommyraceandhadtobeintoLAXsoearlythatIjuststayed
upthroughthenight.Igotaboutanhourofsleepontheflightandthenhadtohelp
outataMelaleucaconvention.Melaleucaisagreatcompanythathasbeenagreat
partnerduringmyprofessionalcareer,soIwantedtobetheredespitethetough
travelaftertherace.
RantheValleyRiverCenterloopeasy.FeltSOgood!
Imadetwonotesinmyrunninglogfollowingthisweek.Thefirstwasanarrow
pointingtotheweeklymileagetotalreadingwithaPBthough!!ThisshowsthatI
44
wasdisappointedwiththefinalweeksmileage,butIrealizedthatitwasworthitfora
newpersonalbestinthe1500m.ThesecondnoteIwrotedownwasLASTWEEK
ADDINGUPMILEAGE.Thissecondnoteisagreatlookintowheremymindwasat
thispointintheseason.Aroundthistime,Icouldseethatmyweeklymileagewas
goingtosufferduetothefactthatworkoutsweregettingmoreracespecificandthat
Iwastravelingandracingmore.
Itsdifficulttogofrombeingsofocusedongettingtoacertainmileageattheendof
theweektofocusingonsimplyfeelinggoodforthesessionsandkillingworkouts.
FormetogetracereadyIhavetomakethismentalswitch,andIdidsobyceasing
toaddupmymileageattheendofeachweek.Ihavesubsequentlygonebackand
addedupthemileage.
###
AM:3milewarmup.3x5minuteswith3minutejoggingrecoveries.(Through1Kin
3:04).2x2minuteswith2minutejoggingrecoveries.2milecooldown.
PM:30minuteswim.
7miles+lifting.
AM:3milewarmup.400min50.9,rest1minute,200in24.7,rest8minutes,400m
in49.7,rest1minute,200min25.3.3milecooldown.
PM:30minuteswim.
Thisisafantastic800mworkout.Verydifficulttohitpaceonthe200mafteranearly
alloutquartermilesprint.
PM:4mileseasy.
45minuteseasy.
45
3milewarmup.3milepacerun(onfeel).10x200mwith100mjoggingrecoveries.
2milecooldown.
WhenCoachtellsmetorunapacerunonfeel,Iditchmywatchandjustgofora
steadyrun.Thispaceisusuallyjustatouchbelowmythresholdpace,andatthis
timeofyearIwouldestimatemypacetobenear5:20/mile.
65minuteseasy.
WEEKTOTAL: 58miles
###
3milewarmup.150min16.5,rest4minutes.200min22.6,rest5minutes.150min
16.5,rest6minutes.300min36.1,rest7minutes.150min16.5.3milecooldown.
Straightovertothepoolfora25minuteswim.
Thisisatruesprintworkoutforme.Lotsofrest,butrunningreallyfastintervals.I
crossedthelineafterthe200mandsaw22.6onmywatch,andIdidntbelieving
whatIwasseeing.IhadtoconfirmwithCoachRowlandthathehadmethatfastas
well.Thiswasaholidayandthepoolwasclosingearly,soIwasforcedtogostraight
tothepoolformyswimratherthangivingmybodyacouplehourstorecoverfirst.I
wasEXHAUSTEDtherestoftheday.
AM:3milewarmup.5x600m@(1:39,1:40,1:40,1:39,1:41)with90second
recoveries.2x200m@27,25.2milecooldown.
PM:25minuteswim.
OFF.Caughta20poundspringer!(WatchKVALNewsSpot)
46
Alocalnewschannelhadaskediftheycouldfilmmefishingforasegmentthey
weredoingaboutwhatlocalOlympiansdidwhentheywerenttraining.Iwas
hesitanttotakethedayofftwodaysbeforethePrefontaineClassic,butitpaidoff!
FridayJune1,2012 4miles
3milewarmup.3xStrides.100m,150m,100m.2lapcooldown.Feltkindofflat.
SaturdayJune2,2012 7miles
3milewarmup.Raced800matPrefontaineClassic.Ran1:44.32forthirdplace.
2.5milecooldown.(WatchRaceonRunnerSpace.com)
Notabadrun.Certainlyabigimprovementfrommylast800mrace!
Sunday,June3,2012 12miles
84minutes.
WEEKTOTAL: 45miles
###
Monday,June4,2012 10miles
AM:45minutes+lifting.
PM:4mileseasy.
Tuesday,June5,2012 10miles
AM:3milewarmup.4x1milewith2minuterecoveries.Ran5:00,4:59,4:49,4:43.
Jogged2laps,ran2lapsofjogthebends,stridethestraights.2milecooldown.
Joggingthebendsandstridingthestraightsisanicewaytoflushoutthelacticacid
builtupduringthemilerepeats.
Wednesday,June6,2012 5miles
AM:upearlytofilmwithTheInsider.
PM:DrinkswithParisHiltonattheBeverlyHillsHotel.
Haha,OK,soImnotgoingtopretendlikethisisjustastandardentry.ButIdid
writeitintherunninglog,soitmustbeincluded.Whereasdoinganinterviewwitha
newsshowisntthatnewtome,gettingdrinkswithawellknowncelebrityis.This
47
wasauniqueexperienceandamuchneededdistractionleadingintotheOlympic
Trials.DefinitelytookmymindoffofracingforaspotontheOlympicteamforalittle
while!ShotdowntoLAforliterally24hoursandthenbacktoEugenetorefocus.
Thursday,June7,2012 7miles
AM:3milewarmup.6x100mgoingthroughgears.400min50,rest6minutes.300m
in36,rest6minutes.200min23.6.3milecooldown.
PM:25minuteswim.
Prettygoodsprintworkoutforme.Goingthroughthegearsmeansaccelerating
anddeceleratingwhilestridingoutona100mstraightaway,shiftingspeedabout
every20meters.
Friday,June8,2012 10miles
AM:6miles+lifting.
PM:25minuteswim.
Saturday,June9,2012 8miles
AM:3milewarmup.5x800m+2x200mallontrail.2minuterecoveryaftereachrun.
2milecooldown.
PM:KayakedinthePacificOcean.
IgrewupwhitewaterkayakinginIdaho,andsometimesItakemyboatoutto
Florence,Oregon,toplayinthewaves.
45minuteseasy.
WEEKTOTAL: 56miles
###
AM:2mileseasy.
PM:3milewarmup.600mtimetrial.Fromstandingstartin1:13.9.3milecooldown.
Idida600mtimetriallikethisbeforethe2008OlympicTrials,andIwantedtodoit
48
againthisyear.In2008Iranthe600min1:14.5.AfterthistimetrialIwasextremely
confidentthatIwasinthekindofshapenecessarytomakethe2012OlympicTeam.
65minuteseasy.
AM:45minutejog+lifting.
PM:30minutejog.
AM:6mileseasy.
PM:Steelheadfishing.
AM:3milewarmup.8x200malternatingfastslow.Fastin24,slowin28.3mile
cooldown.
PM:25minuteswim.
Easy40minutes+hurdledrills.
3milewarmup.3x100mstrides.2milepacerunin9:53.3x100mstrides.2.5mile
cooldown.UpatBlueRiver.FeltTERRIBLE!
IranthisworkoutonabeautifultrackaboutanhoureastofEugeneinalittletown
calledBlueRiver.IwassurprisedbyhowsoreandtiredIwas,giventhatthe
OlympicTrialswereonlyafewdaysaway.
WEEKTOTAL: 54miles
###
49
3milewarmup.2x600m@1:38.2x400m@62.1x300m@36.3milecooldown.
Ididntwritedowntherecoveryhere,butIwouldguessthatitwas200mwalk/jog.A
relativelyeasyworkouttoprepmefortheTrials.
Swamfor12minutesatAmazonpool.
Iliketotakeoffthedaythatis48hoursbeforearacejusttoletmylegsreally
freshenup.Iwentforaquickswimmoretohavesomethingtodoandpassthetime
thanasaworkout.
20minuteseasy+3x100mstridesinspikes.
2milewarmup.WonOlympicTrialsprelimsin1:46.8.2milecooldown.
Thiswasafairlystraightforwardfirstround.Iexpectedthatitwouldtakeasub1:47
toadvancetothesemifinals.
2milewarmup.FinishedsecondinmyOlympicTrialssemifinalwithatimeof1:46.8.
2milecooldown.
IknewthatthetopthreefinisherswouldadvanceAutomatically,soIwasOKwith
notwinningthisraceandsavingmyenergy.Iwasalittlesurprisedthatthisracedid
notgofaster.
24minuteseasy+drills.10minutesinWillametteRiver.
ThisistheoffdaybeforetheOlympicTrialsfinal.Ididntwanttotaketheday
completelyoff,soIwentforaquickjogandicedmylegsintheriverbymyhouse.
WEEKTOTAL: 30miles
50
###
AM:7minuteseasy+drills.
PM:2milewarmup.Won2012OlympicTrialsin1:43.92!!(WatchviaYouTube)
IwasverysurprisedthatIwasabletodipunder1:44inthefinalandecstaticthatI
hadmademysecondOlympicTeam.
OFF
DefinitelyneedacoupledaysoffaftertheOlympicTrials.Mentallyandphysically,I
neededtherest.
HikedforacouplehourswithSeanandChiarawithweightvest.
Iwasachingforalittleexercise,butnotreadytorunyet.SeanJeffersonisagood
friendofminewhousedtorunwithmeonOTCElite,andChiaraishisbeautiful
girlfriend.
Ran50minuteseasy.
70minuteseasy.
3milewarmup.6x3minuteswith2minuterecoveries.2milecooldown.
Runningcloseto1Kpaceeffortsforthe3minuteson.Justunder5:00/milepace.
Sunday,July1,2012 6miles
45minuteseasywiththeJeffersonTwins.
WEEKTOTAL: 36miles
Monday,July2,2012 6miles
45minuteseasy+lifting
51
Tuesday,July3,2012 10miles
AM:3milewarmup.4x1milewith2minuterecoveries.Ran4:57,4:56,4:55,4:49.
6x200min26with200mwalking/joggingrecoveries.
PM:30minuteswim.
Wednesday,July4,2012 7miles
Thursday,July5,2012 10miles
AM:10mileswitha4milepickupinthemiddle.8x15secondstrides.
PM:30minuteswim.
Thepickupwasformiles4,5,6,and7andwascloseto6:00/milepace.
Friday,July6,2012 6miles
AM:45minuteseasy.Legsdead.
PM:Kayak@southjetty.
BacktothePacificOceanintheafternoontoplayinthewaves.Probablynotagood
ideaonthisday,consideringthatmylegsweresotired,butIknewIwasleavingfor
Europeinafewdaysandthatthiswouldbemylastopportunitytodoso.
Saturday,July7,2012 7miles
3milewarmup.8x400mwith90secondrestsforthefirst4intervals,2minuterests
forthesecond4intervals.Ran59,59,59,58,58,57.1,58.5,55.1.2milecooldown.
70minutes.Tired.
WEEKTOTAL: 56miles
###
AM:30minuteseasy.
PM:FlewtoLondon.
52
30minuteshakeout.Legshurting!
Imnotsurprisedthatmylegswerehurtingafter24hoursoftravel.
AM:22minuteseasy.
PM:2milewarmup.3x100mstrides.15minutetempoat5:20/milepace.3x100m
strides.2milecooldown.
AM:6miles+lifting.
PM:4miles
AM:3milewarmup.150msprint,rest3minutes.200min24.3,rest8minutes.300m
in36.5,rest5minutes.300min35.9,rest5minutes.300min37.0,rest5minutes.
2milecooldown.
PM:triedtoswim,Hamptonpoolclosed.
Toughmorningworkout.Myspeedwasonpoint,butthelacticacidgrabbedmylegs
onthelastinterval.Reallycouldhaveusedaswimafterthisworkouttoflushoutthe
legs,butunfortunatelythepoolwasclosed.Havetorollwiththepuncheswhen
youretrainingoverseas.
PM:4mileseasy.
AM:3milewarmup.8x200mwith1minuterecoveries.Raninracingflats,allabout
28seconds.3milecooldown.
PM:25minuteswim.
Iraninflatsasopposedtospikes.Idnormallyspikeupforthisworkout,butCoach
musthavekeptitmorerelaxedafterThursdayssprintsession.
53
WEEKTOTAL: 52miles
###
60minuteseasy.
3milewarmup.4x800mwith2minuterecoveries.Ran2:18,2:17,2:15,2:13.
2x200min26,23.2milecooldown.
AM:30minuteseasy.
PM:FlewtoMonaco.
MonacoisabeautifulprincipalityontheMediterraneanSea.Ithasoneofthefastest
tracksintheworld,andItrytorunthereeachyearintheirDiamondLeague
meeting.
20minutejog.3x100mstrides.2lapcooldown.
AM:10minuteseasy.
PM:Race:Monaco800m.Finishedfifthwithatimeof1:43.78.(Watch)
Iwasfuriousafterthisrace.Ijustcouldntbelievethatatimethatfastcouldonlybe
goodforfifth.Thiswasonly.02secondsawayfrommypersonalbest,andforthe
year2007(myfirstfullyearasaprofessional)itwouldhavebeenthesecondfastest
timeintheworld.Thisjustgoestoshowyouhowfarthe800mhascomeinafew
shortyears,anditwas,inhindsight,asignofthingstocomeattheLondonOlympic
Games.
60minuteseasy.
AM:45minutejog+lifting.
PM:30minuteseasy.
54
WEEKTOTAL: 46miles
###
AM:3milewarmup.4x5minutesatLensburywith3minuterecoveries.Firstinterval
HARD.2milecooldown.
PM:20minuteswim.
LensburyisabeautifulgrassfieldinTeddington,London,thathasaperimeterloop
ofabout1200m.Coachtoldmethathewantedmetoreallygetafteritonthefirst
intervalandthatIcouldcruisethelastthree.However,Igotabitcarriedawayand
ranthefirstonereallyhard.Ihadsomeveryheavylegsfortherestoftheworkout.
6mileseasywith4x100minspikes.TraveledtoDublin.
Ihadbeeninvitedtoracea400minIreland,anddidntwanttomissachanceto
improvemypersonalbestatthatdistance!
AM:12minuteseasy.
PM:3milewarmup.Raced400m.Ran47.45.4milecooldown.
Iwasalittledisappointedwiththistime,asmyworkoutsindicatedthatIshouldbe
abletorun46.xx.Thiswasahugeimprovementonmypersonalbestat400m,
though,anditservedasagreatsharpeningworkoutgoingintotheOlympics.
60minuteseasywithCiarn.Tired.FlewtoLondon.
CiarnOLionairdisanIrishmilerandafriendofmine.Wedenjoyedacouplepints
ofGuinnessthenightbeforeandweresweatingthemoutbeforereturningtoour
baseinLondon.
55
AM:45minuteseasy+pillars.
PM:OpeningCeremonies!!
Pillarsarebasicexercisesusingonesownbodyweight.Theyarepartofmy
typicalliftingday.IspecificallymentionthemherebecauseIdidntdotheotherparts
ofmytypicalliftingprogram.ThiswasbecauseIhadtheOpeningCeremoniesthat
night,whichisanincredibleexperience,butalsoveryphysicallytaxingasyoureon
yourfeetforclosetosixhours.
3milewarmup.2x(3min,2min,1min)withequaljogrecovery.2milecooldown.Legs
sore!
MylegswerescreamingallnightaftertheOpeningCeremonies.
Feltprettysickallnight.Ran4milesreallyslow.Dizzy.
IwokeupinthemiddleofthenightandcouldntfallbacktosleepbecauseIfeltso
nauseated.ImnotsurewhereIpickedupthebug,butitwasanunfortunatesetback
soclosetomyfirstroundattheOlympicGames.Fortunately,CoachRowlandwas
unfazedandadjustedmyworkoutstoallowmetorecover.
WEEKTOTAL: 50miles
###
Stillrecovering.6mileseasy.
PM:4miles.
Wednesday,August1,2012 8miles
AM:3milewarmup.5x200min25secondswith2minuterecovery.Rest4minutes.
2x300min37.5,38.0with2minuterecoveries.Rest5minutes.400min52.5.2mile
cooldown.
56
IcouldntbelieveCoachRowlandhadgivenmesuchatoughworkoutsoclosetomy
Olympicraces.Ifeltgreatrunningthe200s,andIthoughtmaybeIwouldbeableto
getthroughtheworkoutwithouttoomuchtrouble.However,the300sputatonof
lacticacidinmylegsandIwasonlyabletoruna52onthelastinterval.Iwas
furiousthatIcouldntgosub50andfrustratedwithCoachRowlandbecauseI
thoughthehadoverworkedmeandthattheworkoutwouldaffectmyOlympic
performancenegatively.Iwasquitewrong.YetanotherexampleofCoach
Rowlandsbrilliance.
Thursday,August2,2012 7miles
Friday,August3,2012 8miles
3milewarmup.2x600min1:38,1:38.2x400min63.1x300min36.5.2mile
cooldown.
Myfavoritepreraceworkout.200mwalking/joggingrecoveriesforeverything.Allrun
inflatsexceptforthe300m,whichwasruninspikes.
Saturday,August4,2012 0miles
OFF.
Sunday,August5,2012 4miles
20minuteswarmup.3x100mstrides.2lapcooldown.
WEEKTOTAL: 43miles
###
Monday,August6,2012 5miles
2milewarmup.Racedtheprelimsatthe2012OlympicGames.Finishedfirstwitha
timeof1:45.91.10minutecooldown.
Iwasextremelynervousforthisfirstround,butsoexcitedthatmyturntocompete
hadfinallyarrived.Idrewaverytalentedheatandwasnotsurprisedthatittooka
timethisfasttoadvancetothenextround.
Tuesday,August7,2012 6miles
AM:8minuteshakeoutjog+lightstretch.
57
PM:2milewarmup.Racedsemifinalatthe2012OlympicGames.Finishedthird
withatimeof1:44.87.15minutecooldown.
Idrewanincrediblytalentedsemifinalandknewitwouldbedifficulttoadvance.The
toptwofinisherswouldqualifyautomatically,andIwasinsecondwith100mtogo,
butIwaspassedcomingdownthehomestretchbyAndrewOsagieofGreatBritain.I
knewwewererunningfast,andIdugdeeptotrytofinishwithatimethatwouldbe
fastenoughtoearnoneofthetwoqualifyingspotsselectedbytime.Asitwouldturn
out,Ididadvancetothefinalasthefastestnonautomaticqualifier.
Wednesday,August8,2012 3miles
AM:20minuteseasy+lightstretchanddrills.
Thursday,August9,2012 6miles
AM:8minuteshakeoutjog.
PM:???Fifth.1:42.95.(WatchtheOlympicFinal)
Thisisthefinalentryinmyrunninglog.Itisshort,andasidefromthebasic
information,allIcouldmusterupisaquestionmark.AsIwritethisseveralmonths
later,Imstillinabitofdisbelief.GoingintothisOlympicyearIhadalreadymade
twoassumptions:Iwasphysicallyincapableofrunningunder1:43,andifanyone
managedtobreak1:43intheOlympicfinal,hewouldberewardedwithamedal.
BothofmyassumptionswereprovenwrongonAugust9th,2012.Manyinthemedia
calledthisthegreatest800mraceinhistory,asDavidRudishaofKenyasetanew
worldrecordandallbutoneofthecompetitorsranapersonalbest.
Lookingbackonmyperformance,Iamhonoredtohaverepresentedmycountry.I
amextremelyproudthatIwasabletogivemygreatestperformanceinthemost
importantraceofmylife.However,therewillalwaysbeabittersweetfeeling
associatedwiththisracebecausemytimewasnotgoodenoughforamedal.Iam
remindedofwhyIgotintothesportoftrackandfieldinthefirstplace:nottowin
medalsandnottomakemoney,buttotestthelimitsofwhatIamhumanlycapable
of.Inthatsense,myperformanceatthe2012OlympicGameswasahugesuccess.
Iredefinedmyownlimits,andindoingsoIbecameinspiredtocontinuetotrainand
totestmyself.
58
POST 2012
Since2012,CoachSamandIhavebeenbusy.Thefollowingyear,Iwentonto
receivemychampionshipmedalwithasecondplacefinishatthe2013IAAFWorld
ChampionshipsheldinMoscow,Russia.(WATCHHERE)
In2014,we created Run Gum out of necessity. For much of my career we

experimented with legal performance enhancing stimulants to find the perfect
combination that would allow me to perform optimally.
At Run Gum, we believe performance matters and we designed the gum to give
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