Someone was asking about Scott's day-to-day training.I called him up and he gave me permission to put itup. Remember, it took years of training to be able todo the following training. Enjoy.Steve Scott's Training Log
1981
7 September, Monday: Bad cold, feel likeshit, easy 5mi. Tuesday: Getting over cold, easy 5mi Wednesday: Ran with Ray and Pete. 10mi Thursday: 5mi in the morning, 10mi in the evening.Too much food before PM run. 15mi Friday: 5mi in the morning, 10mi in the evening w/Pete. Hot. 15mi Saturday: Ran with Pete. Hot and tough. 10mi Sunday: No AM run. Ran 10mi in evening afterfootball game. Tough. 10miWeek: 70mi
14 September, Monday: AM: 7mi at good pace.Afternoon, 7mi again. Hard to run. 14mi Tuesday: 10 miles in the rain around the golfcourse. 10mi Wednesday: 5mi in AM. Evening ran 10mi fartlek onthe golf course in the rain. Very hard. Altitude sucks. 15mi Thursday: Ran 10mi in the morning. Felt like shit.5mi in the evening. Rain. 15mi Friday: No AM run. Ran 10mi down road to Vernon. Raninto a black bull. 10mi Saturday: 5mi AM run. Evening ran to road and back.15mi Sunday: Ran to the golf course and ran around twice.Nice, but felt bad. 10mi.Week: 90mi
21 September, Monday: Drove back to Tempe.AM ran 5mi. Evening track workout. Felt good. Ran from house, did 3x(330-220-440) felt good all at 60-under pace. 15mi Tuesday: Very hot and humid. AM ran 5mi. Evening ran5mi. 10mi Wednesday: 5mi run in morning. PM ran up to schooldid 220 in 27 then 880 in 1:50. Felt good, under control. Ran back home.15mi. Thursday: Fly to NY. 5mi in AM. 5mi. Friday: Ran the course and a little more in the AM.PM ran Central Park loop hard with John, Tom, and Ray. Nice run. 10mi. Saturday: 5th Avenue Mile. 3mi in themorning. Jogged warmup. Got 7th 3:53.8. Felt okay till last 400. Ran CP loop for7mi. 15mi. Sunday: Walker and I ran 10mi in CP in the morning.Ran 5mi in the evening. 15mi.Week: 85mi
28 September, Monday: 15mile run up and downhills. Cool and clear. 15mi Tuesday: 5mi in the morning. 5mi Wednesday: 5mi in the morning. Evening ran out tothe golf course and some more. 15mi Thursday: Ran 5mi in the morning. Very cold andrainy. Ran 10mi down to the park. Easy. 15mi Friday: 5mi in the morning. PM Ran 10mi with Tom.Good pace. 15mi Saturday: AM 5mi, very slow. Felt awful. Ran 10mi inthe evening. Felt better. 15mi Sunday: Central Park 5k. Jogged to start ofrace. Ran 13:50 for 5km around park. Jogged around the park after. Ran 6mi in theevening. 17miWeek: 97mi
5 October, Monday: No AM run. PM ran 10miaround the park. Slow at first, hard in the middle. 10mi Tuesday: Ran around park for 6mi (~37min) and thento hotel for 7mi. Ran 3mi with the dogs at home. 10mi. Wednesday: AM 5mi canal loop. Evening run felt bad,very hot. 15mi. Thursday: AM 5mi canal loop. Not as hot, feltbetter. Evening ran around canal and back to school at good pace. 15mi. Friday: Early season workout. Ran from school tocanal. 3x(3x1000m) w/ 500m jog between km's. Avg. 2:49, last one in 2:40.Jogged home. 15mi. Saturday: Easy 5mi. 5mi Sunday: MetroCenter 10km. 2miwarmup/cooldown. Led from front. Won in 29:26. Ran 5mi in evening. 16mi.Week: 86mi
12 October, Monday: No AM run. PM ran up toSouth Mtn. Was very tired. 10mi Tuesday: AM 5mi canal loop. Felt a lot better. PM10mi hard fartlek. 15mi Wednesday: AM 5mi canal loop. PM ran 10x Sage Dr.hill. Very tired. Ran home from hill. Very hard workout. Felt like shit!16mi. Thursday: 5mi AM run. Flew to CA. Ran around park inSanta Ana. 13mi. Friday: 5mi AM run. Ran out to Harbor to theriverbed. Bad run. Lots of cars. 12mi. Saturday: 5mi AM run in the park. 5mi in theevening. 10mi. Sunday: 8mi AM run. Flew home. Ran 2mi with thedogs. 10mi.Week: 85mi
19 October, Monday: No AM run. PM ran withASU guys. 8x1000-500m. 3min 5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot,good workout. Ran home. 14mi. Tuesday: 15mi run out the canal. Good pace. Gotblisters. Stopped for H2O 3 times. 15mi Wednesday: Fly to LA for PR stuff. Easy 5mi parkloop, second stepped up a gear. 10mi. Thursday: No AM run. 20x Roast hill. Ran out &back, good hard pace. 11mi Friday: Easy 5mi AM run. PM ran to ASU easy 10miler.15mi Saturday: Easy 5mi AM canal run. Very sore fromstride-outs. PM ran 10mi at good pace. 15mi Sunday: AM 5mi canal loop. PM 10mi up South Mtn.Good, back hard. 15miWeek: 95mi
26 October, Monday: No AM run. Ran up tocanal. 10x1000m, 500m jog rest. Avg. 2:47, last in 2:39. Equals 27:50 10km. Ranback. 15mi Tuesday: Ran 10mi in the morning. Nice and slow.Sore from yesterday. PM ran 5mi canal loop at good pace. Lifted at home.15mi. Wednesday: 5mi in the morning. PM Ran 10mi , prettyquick. Quads still hurt. 15mi Thursday: AM 5mi run. PM 30x Roost hill hard. Was agood workout. Ran home. 15mi. Friday: 5mi easy. 5mi Saturday: 10mi easy southern loop. 10mi Sunday: AM 5mi easy. PM Good 10mi up South Mtn.15miWeek: 90mi2 November, Monday: Very tired. Nothing in mylegs. 10mi easy. Tuesday: AM 5mi canal loop.PM ran 13mi fartlek upSouth Mtn. Good hard run. 18mi Wednesday: 2mi AM run. PM 10mi run good pace.Supposed to be easy. 12mi Thursday: 5mi AM easy run. Went too hard yesterday.PM ran from school to canal. 3x 500-1000-500 2mi rest between intervals, 5minbetween sets. 1:21-2:45-1:24, 1:23-2:47-1:23, 1:23-2:41-1:14. Ran home, goodworkout. 15mi Friday: AM 5mi easy. PM timed ASU guys. Ran 5mieasy. 10mi Saturday: AM 6mi easy. Went to ASU game. Sunday: Northbank 10k Race was ok, Hunt movedw/ 2mi left. Legs heavy. 2nd 28:47.Week: 85mi
9 November, Monday: 15mi run up South Mtn.Good pace. Tuesday:5mi AM run. PM another 5mi. Easy. Wednesday: 5mi AM run @ good pace. Fly to CA. PM10miler hard w/ Tom. 15mi Thursday: AM 5mi easy. Evening 10mi easy/good pace.Felt ok after yesterday. 15mi Friday: No AM run. PM 10x Roast hill, very steep.Ran home. 10mi Saturday: AM 5miler. PM Ran Southern loop. 15mi Sunday: ASU Homecoming 10k. Ran wrong way,tied for 1st w/ Pete. PM 7mi easy.Week: 95mi
16 November, Monday: 15miler Tuesday: AM no run. PM Hilly ridge workout. 8mi Wednesday: AM 5mi run. PM went to Sage Dr w/ ASUteam. 40x120 hills, hard. 12.5mi Thursday: AM 5mi easy. PM 10mi easy on Southernloop. Friday: 15miles on South Mtn, good pace. Saturday: 5mi run. Sunday: DNR - drove to Pinetop. Quail hunting.Week: 70mi
23 November, Monday:AM easy 5mi. PM goodhard 10mi. Very cold on the way back. Tuesday: AM 5mi run. PM 10mi run on dirt near RRtracks. Wednesday: AM 5mi easy, very cold. Ran up South Mtn.w/ Pete. Felt like shit. 15mi Thursday: 5 miles before dinner. 15 people over. Friday: Fly to Burbank. AAU clinic. PM Ran overcourse (wet, muddy, hilly). 8mi Saturday: AAU XC. Race ok Ran stupid. 6th:Royle, Salazar, Swede, Rose, Hunt. 12mi Sunday: AM 5mi, PM 5mi easy. Rained all day.Week: 80mi
30 November, Monday: AM No run. PM ran w/Matt and Pete 15mi along canal. Tuesday: Fly to OC. PM 10mi run. Dinner w/ Sub-4people. Wednesday: AM 5mi easy. PM 10mi fartlek. Spoke atHuntington Beach HS. Thursday: PM good 10 miles. Friday: PM ran to canal and timed Rob in a workout.Jogged 500 to get each split. 15mi Saturday: DNR. Fly to Ontario. Sunday: Sub-4 10km. Race was okay. Didn't runtough. Lost 2 guys in last mi. 28:28 PR Week: 80mi
7 December, Monday: AM 5 miler. Fly to Reno.Tom & I ran 10mi in Reno. Good pace. Tuesday: AM 5mi in Reno. Flew home. Felt like shit.PM 5mi at home. Wednesday: AM 5mi. PM Ray/Pete/Me ran South Mtnhills, good pace. 19mi Thursday: Flew to Ill. PM Ran 10mi good pace. Verycold, jaw froze. Friday: Tested at OD camp. 3mi on treadmill, thenhard 10mi w/ Masback, Theriot and Byers. 2mi cooldown. 15mi Saturday: AM 55min run with Lacy and Byers. Then ran¾ mi for filming. 10mi Sunday: AM 8mi run (slow-good-hard), Rolling Stonesconcert. Stones were great!Week: 90mi
14 December, Monday: AM 5mi canal run. PM30xhill hard. Good workout, tired. 15mi Tuesday: AM 5mi canal run good pace. PM Did southernloop w/ extension, easy. 15mi Wednesday: AM 5mi canal run. PM Ran up South Mtn,hard. +Weights. 15mi Thursday: AM 3mi run. PM: Ran to canal for milerepeats: (5:15/4:38)(5:25/4:34)(5:40/4:31)(5:55/4:26) and ran home. Good workout. 13mi. Friday: AM 7mi easy. Drove to Victorville to speakwith Len. Got home at 2am. Saturday: DNR. Flew to San Diego. Sunday: Festival of Lights 10k. 1st 28:50.Beat Pheffer, Mendoza, Lux. +10mi run. 20miWeek: 85mi
21 December, Monday: 5mi, back of knee neartendons hurt. Tuesday: DNR - hurt. Wednesday: Hurt. 5mi Thursday: Drove to Sub-4. Hard 10mi fartlek in theafternoon. Friday: DNR - ate too much turkey. Saturday: AM 10mi in the Southills. PM 5mi run. Sunday: AM 5mi easy. PM Run up in foothills. Verycold. 20miWeek: 50mi
28 December, Monday: AM 5mi easy. PM tookdogs up Cucamonga Canyon. 10mi Tuesday: AM 5mi, good pace. PM 20xhills, 20 eachside and run home, fast. 20mi Wednesday: AM 5mi easy. PM 10mi, felt tired. Coldand wet. Thursday: AM 5mi, felt like shit. PM: Ran home fromcourse. 10mi Friday: AM 5mi, PM 5mi felt real strong. Saturday: AM 5mi. PM 10mi easy, very cold andwindy. Sunday: DNR - Flying to NZWeek: 80mi1982
4 January, Monday: Ran 10mi in CornwallPark. Tuesday: Felt awful. 11mi run with Walker and Dave.Head spinning afterwards. Wednesday: Ran to Cornwall Park. Did 3x440 on thestreet. 10mi Thursday: AM 5mi easy. PM ran up hills at Pavanue.15mi Friday: AM easy 7mi. PM ran 10x300 on grass field w/300 jog. Ran 45s, last in 41. 15mi Saturday: Flew to Adelaide. Ran easy 5mi thatnight. Sunday: AM 5mi easy. PM 8x220 in 30s + 4mi. 11miWeek: 76mi
11 January, Monday: AM Jogged 2mi easy.110ºF. Beat Ken Martin in 8:36 2mi. 10mi Tuesday: Fly to Melbourne. Ran 10mi w/ group goodand hard. Wednesday: 45-50min with group + jogging around thetrack and jogged home. 13mi Thursday: Melbourne Mile. AM 4mi easy, PM 1st3:55.91 Jogged after. 10mi Friday: Flew to Sydney. Dave, John and I ran 12migood, hard pace. Saturday: AM 7.5mi around park PM 7.5mi fromhouse. Sunday: Am 7mi around park. PM 3mi jog.Week: 80mi
18 January, Monday: Sydney Mile. AM5mi easy. PM. Race slow through 1200. Kicked like crazy the last lap. 1st in 3:58.8.Walker 0.2s back. 10mi Tuesday: Flew to Christchurch. Ran good hard13mi. Wednesday: 8miles in the park. Hard run. PM 7mifartlek. Thursday: AM 7mi easy, tired from yesterday. PM3x(440-220). Hamstring hurt during last 220, finished anyway.(56-25)(59-27)(58-27). 10mi Friday: Hamstring hurts, got therapy. 5 mileseasy. Saturday: Christchurch 1500m. AM 5-6mi easy.PM Raced as plan, went w/ rabbit, Walker boxed. Won in 3:37.8. 11mi Sunday: John and I went 11mi in the park. Good run.PM 5mi easy.Week: 80mi
25 January, Monday: John and I ran 7-8miaround airport. Left at 2pm. Tuesday: Hamilton 1000m. AM 6mi easy. PM Racewas okay, wore flats, hard track. 4th in 2:20.1. Jogged down after. 13mi. Wednesday: AM John and I ran 11mi. Drove to LakeTarawera. Caught 6lb1oz trout! Thursday: Back to Auckland. Ran for an hour.10mi. Friday: AM 7mi with John. Hot and muggy. PM 3mi easy+ strides. Saturday: Auckland Mile. AM 3mi easy. PM Racewas good, slow early, 51 last lap. Won in 3:54.8, Walker made surge with 700left. Went home. Sunday: AM 5miles. PM 13miles in the foothills.Week: 75miles1 February, Monday: Sub-4 stuff all day. Rangood 10miler with Wysocki. Tuesday: AM 5mi PM Went to UCLA, cold and windy.4x440 (59-60) then 2x44-2x220 all slow. Jogged. 10mi Wednesday: AM 5mi easy PM 10mi very hard, supposedto be easy but it was very cold and I was freezing. Thursday: AM 5mi. PM 5mi. Friday: LA Times Indoor Mile. AM Ran 3mieasy. PM Race was a real bummer. Not committed, bad attitude. Was in position butnever moved. No confidence. 4th 3:58 Padilla-Walker-Flynn. 10mi Saturday: Drove to AZ. 15mi in the foothills. Sunday: AM 5mi good pace.Week: 75mi
8 February, Monday: DNR - Moved into newhouse Tuesday: Fast, quick track workout. 4x165 then4x165, 4x220, 3x330 +3mi jog. 10mi Wednesday: DNR - Flew to San Diego for promotionalwork. Got home late. Thursday: No AM run. Flew to NY. PM ran 5mi in thePark. Cold. Friday: Wannamaker Mile. AM 3mi. PM Race wasgreat. Lead after 440. Beat Byers by .04s Won in 3:55.3. 10mi Saturday: Ottawa Indoor Mile. AM 3mi in NY.Flew to Ottawa. Race was bad. Felt like I was fighting. Won in 4:00.3.10mi. Sunday: DNR Traveled all day.Week: 35mi
15 February, Monday: Ran 10mi from school.Slept 12-14 hrs. No AM runs this week. Tuesday: Warmed up and ran 4x165 w/ 55 jog, 3x330 w/110 jog, 2x440 w/ 220 jog. Great workout! Felt good, under control. Len thinksI can run fast this weekend! 7mi Wednesday: Easy 9mi Thursday: Easy 5mi. Left for San Diego. Friday: San Diego Indoor Mile. AM 3mi easy PMRace was a disaster. Went out too fast the pack stayed back. 56s first 440.Tried to push 3rd 440 instead of settling in. Lost it with one lap to go. 4th in3:55.0. Walker won in 3:52.8. Ran home. 10mi Saturday: SF Mile. Race was a drag. Feltslow, tired. John won. I was 2nd 4:00.2. 6mi Sunday: Went for a good 10mi with this guy named Danfrom SCC. Good hard run.Week: 60mi
22 February, Monday: AM 5mi easy. PM 10micanal run. Good weights workout, too. Tuesday: AM 7mi. PM 2x(550-495-440-385-330) No timesgiven. 440 jog. Great workout. All 58 or faster. 37.9 last 300. Wednesday: Had a fever yesterday. Ran 10mi easy. Thursday: Left for NY. Ran around park Very cold (20below w/ windchill) 11mi Friday: TAC Indoors. AM 3mi. PM. Race wasreal bad. Ran uninspired and unwilling. Race was there w/ 2laps to go, wasn'ttired. 5th in 4:03.0. 7mi. Saturday: Ran loop + back to house. 13mi Sunday: AM 10mi @ good pace. PM 5mi easy.Week: 85mi
1 March, Monday: Felt bad today. Ran 10mi +lifted. Tuesday: DNR - feel very sick. Fever, runnynose. Wednesday: AM Ran 5mi loop - feel awful. PM Ran 10mihard. Felt bad. Thursday: AM 5mi loop, felt bad, very tired. RanSouth Mtn and back home hard. 15mi Friday: AM 5mi loop pretty hard. PM ran 30xRoosthill and home. Great workout! 15mi Saturday: AM 10mi out to Sage Dr. PM 5mi easy. Sunday: Laguna Beach 10k. Won in 29:26.Kicked hard last 440. 10miWeek: 80mi
8 March, Monday: AM 5mi loop hard pace. PMhard run with Pete. 15mi Tuesday: 5mi loop at even pace. PM Hard 10mi fartlekfrom house. Wednesday: PM 10mi easy + lifting Thursday: AM 5mi loop. PM South Mtn Hill loop.15mi Friday: PM 8 mi from the house and then to theweight room. Tired. 10mi Saturday: Went to NAU-Wyo-ASU meet. 30x110y on SageDr. Hill. Very hard. 15mi Sunday: Easy 15 miles into desert and back home.Nice run.Week: 95mi
15 March, Monday: AM 5mi easy. PM Ran a lazy10 miler. Lifted after. Good lifting. Tuesday: PM fartlek with Pete. We were flying!10mi Wednesday: AM: Ran 5mi easy. PM Ran to golf courseand back. Nice run. 15mi Thursday: Ran the Southern Mtn. loop. Went verywell, hard up the hills. Weights. 12mi Friday: AM 5mi loop. PM Ran 10mi hard out camelbackrun. Felt great! Saturday: Easy 10 miles on the canal. Sunday: AM 4mi easy. PM Did 30xSage Dr hills, ranback. Hard, great workout. 17miWeek: 95mi
22 March, Monday: No AM run. PM real easy 10mi. Weights. Tuesday: AM 5mi run. PM 10mi hard run. Supposed tobe fartlek, tired at beginning, picked up to be fairly good run. Wednesday: AM 5mi loop. PM From home, hard fartlek,fast/steady coming back. 15mi Thursday: No AM run. PM Very tired. 10mi easy +Weights. Friday: No AM run. PM 10mi run was ok. 1st half wasvery slow, 2nd half was better. Saturday: AM Ran to Sage Dr. 15x220 hills. Was areal bear! Great workout! Better than running the shorter ones. PM 5mi Quail loop.18mi. Sunday: AM 5mi PM 10mi canal loop. Left for NZ.Week: 93mi
29 March, Monday: DNR Flying to NZ. Tuesday: AM Checked into hotel, ran 40min. PM Ran45min at Cornwall Park. 15mi Wednesday: AM 30min w/ Ray, good pace. PM Hard55min. Rain, Weights. 15mi Thursday: AM 5mi easy around the park. PM Verytough, hilly 10mi w/ Ray, John. Friday: AM Easy 5mi. PM Easy 5mi with Ray +strides. Saturday: Auckland Mile. 1st in 3:31.2. BeatHillardt, Flynn, Walker. + 10mi after. 14mi Sunday: AM 15mi with John + run home. 16mi.Week: 85mi
5 April, Monday: AM No run. PM 2mitime-trial 8:53. Felt ok, hot & windy + 5mi. 10mi Tuesday: AM 5mi easy. PM 5mi easy. Wednesday: AM 5mi PM 5x220 w/220 jog,1x1000-1x660-2x595-3x550-4x495-1x1000. Then jogged to Len's house. Great workout, all 59-63pace. 15mi. Thursday: AM 5mi loop. PM Ran a good, hard 10mi run.Weights. Friday: AM 5mi run. PM Canyon loop nice and easy.Tired from yesterday. 15mi Saturday: AM 20x110 hills then ran home. PM 3-4mi.15mi Sunday: 15mi run up spillway then back home. Good,hilly run.Week: 95mi
12 April, Monday: DNR - drove from CA tohome. Tuesday: AM 5mi PM 4x(660-660-440) w/ 220j, 110w.440w between sets. 1:32-1:30-55.2, 1:30-1:31-54.5, 1:31-1:32-54.0, 1:33-1:30-53.8. 5micooldown. 15mi. Wednesday: AM 5mi PM Easy 10mi loop. Very sore fromyesterday. Weights. 15mi Thursday: AM 5mi run, felt good. PM 10mi fartlek,real good workout! Friday: AM No run, tired. PM 5mi easy Saturday: Bruce Jenner Mile. AM 5mi PM Racewas a bore. Last 200m kick. 1st 4:01.3 Sunday: AM 5mi run. PM 15mi long run.Week: 85mi
19 April, Monday: 8x330 (47.5avg) 110j, 220j1x440 (54.3), 440w. 16x220 (31.5avg) 110j, 110w. 1x440 (51.9). Good 5k typeworkout. Felt good. 10mi Tuesday: AM 5mi easy PM Hard 10mi loop over hills. Alittle hot. Weights. 15mi Wednesday: AM 3mi easy. PM Good 10mi run. Playedgolf, shot an 89. Thursday: Left for Des Moines. 7mi + strides. Friday: Drake Relays 5000m. AM 3-4mi. PM Racewas ok, windy. Won in 13:52. Lead after 1mi, hurt in later stages. Jogged 5-6miafter. 15mi Saturday: AM 10mi run in Des Moines. Went to meet.Flew home. Sunday: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ranhome long way. 20miWeek: 90mi
26 April, Monday: AM 5mi loop, a littletired. PM warmed up with ASU, ran 8mi. Felt like shit, feel like a cold is coming.15mi Tuesday: No AM run, felt bad. PM felt better.2x660-550-495-440-395 all sub60 pace. Last 440 in 51.1 3mi warmup, 2mi cooldown.8mi Wednesday: AM no run. PM 10mi w/ Pete on Canal.Weights. Thursday: AM 5mi. PM Supposed to be social 10mi butran hard with Pete. Sub52min! Friday: AM 5mi real easy. PM Felt bad first 4mi,easy out, hard on return. 15mi. Saturday: AM 4mi loop. PM Ran 9mi to Pete's house.Very windy. Weights. Sunday: South Mtn run w/ Pete. Good, a bit dry. Wentto ASU baseball game. 15miWeek: 91mi3 May, Monday: AM no run. PM Easy/good 10mi +weights. Tuesday: AM 5mi, felt real bad. PM 3x440 (58.4) w/200j, 880w, 880 (1:54.5), 440w, 440 (52.4). Easy workout. 12mi Wednesday: AM 5mi loop. PM 10mi on canal easy. Thursday: AM 5mi PM 2x(2x440-660-440-8x220) workoutwas great all times fast! 15mi Friday: AM 5mi. PM 5mi at school. Drove to CA.Weights. Saturday: AM 10mi run PM 2mi, golf - shot a 92. Sunday: 15mi run with John in the foothills.Week: 85mi
10 May, Monday: Felt really bad. In LA forpromo work for Al Franken. Stopped at Cal Poly for easy 5mi, felt terrible. Tuesday: AM good 5mi run PM Slept all day. Cold,windy, wet foothills run. 15mi Wednesday: @ UCI. 2x440-880-440-6x220-3x440. Verygood workout. 57-58, 1:54-58, 29s, 55-58-52. Jogged 6mi after. 13mi. Thursday: AM 5mi run PM Easy run. 15mi Friday: AM no run. PM Good run + strides. 10mi Saturday: AM 5mi easy. PM 5mi easy. Sunday: Pepsi Mile. AM 3mi. PM Race wentwell. 1200@3:00, 3:52.68. Paige was good. Jogged 6mi after.Week: 80mi
17 May, Monday: AM felt real bad on run.Legs hurt from volleyball. Smoggy. 10mi Tuesday: AM 5mi hard PM 10mi real hard fartlek.Great run, windy on return. Wednesday: AM 5mi good pace PM 10mi good pace.Weights. Thursday: AM 5mi loop. Felt tired, sore. PM 10mireal easy. Friday: AM 5mi loop good pace. PM 3x(440-880-440)220j, 440x b/sets. 58-1:56-58, 58-1:58-57, 58-1:57-55. Good workout, not real hard.13mi Saturday: Easy, moderate 10mi. Sunday: AM Just 5mi.Week: 85mi
24 May, Monday: AM 5mi PM 10mi (3.5 hard, 3easy, 3.5 very hard) good run. Tuesday: AM 5mi easy, a little tired. PM4x(440-385-330-275-220) 55.8-50.3-42.6-36-27.4 all sets same or faster. 23.6 last 220. 13mi Wednesday: AM 3mi very easy PM 10mi easy Thursday: DNR - got home very late. Friday: AM 5mi loop PM Ran to Sage Dr hill. 5x(4x110 1x220 uphill) good hard workout. Ran out and back hard. Weights. 20mi Saturday: 10mi w/ Pete. Went tubing, had fun. Sunday: AM 5mi PM 10mi. Saw Rocky III. Great movie.Saw ASU baseball. 15miWeek: 85mi31 May, Monday: AM no run. Big toe hurts. PMGood session for 800m this week. Ran 3x330, 4x275, 5x220 w/ 110w, 165j, 220j,220w b/sets. 39s/26s all at pace. 7mi Tuesday: DNR - Hip is very sore and big toehurts. Wednesday: AM hip is still sore but ran 5mi anyway.Not enough warmdown Mon. PM 10mi in canal loop, good pace, very windy!Weights. 15mi Thursday: AM 5mi, feel better. PM 330-220-440(39.0-26.4-52.6). Feel tight, not real controlled. 13mi Friday: Went to SF for Al Franken promo work. Racedcable car uphill. Jogged. 5mi Saturday: Prefontaine Classic. AM 2mi jog. PMRace was easy, Paige didn't' run. 1:46.64, outkicked them in last 100. Ran 2miafter. Sunday: Easy 10mi run with John G.Week: 70mi
7 June, Monday: 5mi at good pace. PM 10micanal loop. Good, hard. Tuesday: AM easy 5mi felt sluggish. PM(550-225-440)(495-220-385)(440-165-330) (385-110-275) w/ 220j, 220w b/sets. 1st 3 sets all53 pace or better. Last at 51 pace or better. Great workout. 12mi Wednesday: AM 5mi PM 5mi Thursday: AM 5mi. PM DNR Flew to Ontario. Friday: 6mi run w/ John and Pete. Flew toOakland. Saturday: Kinney Invite, UCB. AM 3mi PM Racewas a bummer. Felt bad. 1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after.13mi Sunday: 16mi run in hills around Berkeley w/ Walker.Flew to Phoenix.Week: 77mi
14 June, Monday: Easy 10mi, tired fromyesterday. Long drive to Upland. Tuesday: Ran to stereo place to pick up car. Ran 5mimore later. 10mi Wednesday: AM 5mi PM Ran 10x220 w/ 220j on grass.Windy and muggy. 10mi Thursday: Flew all day. Ran to track and did somestrides and ran back. 6mi Friday: AM 2-3mi PM TAC 1500m heats. Won in 3:39.99.Very easy. 8mi Saturday: AM 3mi easy Sunday: TAC 1500m Final. Race was fast. Wonin 3:34.92. Fricker led in 2:54, I took lead w/ 300 to go. Maree 2nd, Flynn3rd.Week: 58mi
21 June, Monday: AM 10mi PM Flew to Oslo Tuesday: AM No run PM Good, hard 10mi in the hillsabove the lake. Nice day. Wednesday: AM Ran 2 lake laps. PM Ran around thelake + 11x140 hard strides. 9mi Thursday: AM Ran @ lake PM 5x220 in 26-27 w/220j.Felt good. Saw "Arthur." 8mi Friday: No AM run. PM 5mi around the lake. Saturday: Bislett Mile. AM 3mi PM 1st Oslowin. Perfect conditions, can go faster. 3:48.53 AR, Maree 3:48.85, Moorcroft,Walker. Ran 5mi after. 11mi Sunday: 15mi run in the hills w/ John, Steve andRay. Wet, cold but nice.Week: 70mi28 June, Monday: AM 5mi easy PM 3mi + 9-9x150good strides. Cold. 10mi Tuesday: AM 6mi around the lake + strides. PM flewto Budapest. Wednesday: Budapest 1500m. AM hilly 3mi PMRace was good, felt tired before, windy. 56-1:55-2:55, 25 last 200. 1st3:35.75, Walker 2nd. 7mi Thursday: AM Flew to Oslo PM 10mi w/ Mark Fricker,good pace. Felt good. Friday: AM no run PM 6x220 in 25-26, tried to float.Good workout. 8mi Saturday: Ran to track, watched races, ran home.Feel good. 10mi Sunday: Byrikjelo 800m. AM 2mi PM ran 1:45.05PR. 1st lap fast 51, finished good. Walker 2nd. 10miWeek: 61mi
5 July, Monday: AM flew to Oslo PM Ranaround lake 3 times plus some strides. 8mi Tuesday: AM no run. PM 2 times around the lake +strides. Easy. 6miWednesday: Oslo Mile. AM ran around the lake. PMRace was very good. Not so hard. Didn't move quite early enough. Felt undercontrol. 57.3-1:53.8-2:51.9-3:47.69 AR Walker 2nd 3:49.08, Ray 3:49.77Thursday: Ran around lake twice. Felt bad onfirst lap, better on second. 5mi Friday: Paris 800m. AM 3mi around park PMSlow 1st lap even slow 3rd 200. Kicked hard in home straight, felt fast andstrong. Beat Robinson 1:45.28-1:45.80. 8mi Saturday: AM flew to Lausanne. PM 10mi, hot, humid,smoggy. Sunday: Went to beach, 8mi along the lake + strides,jogging, push-ups, sit-ups. 10miWeek: 58mi
12 July, Monday: AM 5mi jog. PM 5x220 25-27sw/ 220j-w. 10mi Tuesday: Ran w/ John, Mark & Doug in nice shadedpark. Walked 3hrs in 90F! 5mi Wednesday: Lausanne 1500m. AM 20min PM Racewas hard. Didn't feel strong before but still went for it. Halfway through justdecided to win. Fast 3:32.22, Maree 3:32.7 8mi Thursday: AM Easy 6mi in the park. PM Flew toLondon. Friday: Ran easy in the park, strides and stretched.Not feeling real peppy. 5mi Saturday: London 3000m. AM 3mi PM Race wasbad. Felt tired from the start. Knew I was in trouble after 1200. 5th in 7:40.5Moorcroft-Maree-Walker-Koech. 8mi Sunday: DNR - Flew home.Week: 45mi
19 July, Monday: AM no run. PM 10mi run. Toomuch time outside, smoggy. Felt it. Tuesday: AM 10mi, very hot and humid. Felt likeshit. PM 5mi up Euclid. Weights Wednesday: AM 10mi up to Ranger Station. PM Went toSLO for Sub-4. 5mi @ SLO. Thursday: AM 5mi PM Ran up this big mountain behindhotel. Good hard run. 15mi. Friday: AM 5mi run by hotel. Didn't feel as good asyesterday PM 5mi at home. Weights Saturday: AM 5mi, was hot. PM 10x 23rd and 24thStreets. Felt good, good run. 15mi Sunday: Ran 15mi, hot & muggy. Stopped for waterseveral times.Week: 95mi26 July, Monday: AM 5mi, feel tired. PM 10miat good pace. Weights. Tuesday: AM no run PM 25x110y hills, fast. Goodworkout. 12mi Wednesday: AM 5mi PM Very hot, hilly run. Still ran10.5mi in sub60min. Thursday: AM 5mi loop. PM Easy 5mi Feel verystressed, too many interviews! Weights. Friday: AM steady 5mi run PM Got home, ran 10mi,very windy. Saturday: AM 5mi PM Didn't plan on running 10 butdid it anyway. Sunday: 15mi run up to Ranger Station and back.Weights.Week: 95mi
2 August, Monday: PM 10mi easy. Verywindy. Tuesday: AM 5mi jog PM@ SLO 2x(5x440) 440j, 440wbetween sets. Very good. 55.4, 56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8,52.8. 15mi Wednesday: AM 5mi PM 5mi jog, smoggy as hell, feltlike shit. Thursday: AM Ran up to 24th and back. PM Ran infoothills up the back. Weights. 15mi Friday: AM no run PM 660-550-440, 550-440-330,330-220-440 all at 56.5 pace except first 550. Last 440 in 51.0 Great workout.½ int. jog b/intvls., 440w/sets. 10mi Saturday: AM 1hr. 10mi Sunday: AM 5mi PM 10mi in foothills.Week: 85mi
9 August, Monday: AM no run. PM(2x440)(880-440)(6x220)(3x440). 56.8/57.1, 1:53.6/58, 28s, 56.6/58.0/53. Great workout, feltgood. 10mi Tuesday: AM 5mi PM flew to Europe. Wednesday: PM hard 5mi run, very hot and humid.Slept bad. Thursday: Noticed pain in my side. Still hurt after5x200 26-27 last relaxed in 23.8. 6mi Friday: Chest very tight today, could barelybreathe. Side very sore. Jogged 5mi. Saturday: Nice 2000m. Stomach cramps all day.Bad race, luck it was slow. John barely beat me. 4:58.72 AR. 7mi Sunday: Flew to Zürich. Tried to run, side hurtbadly. Took day off.Week: 38mi
16 August, Monday: Jogged 5mi. My side stillhurts, I saw 3 Docs and all said something different. Feels better,though. Tuesday: 5mi with Walker and Flynn. Felt much bettertoday. Slight pull in my back by my shoulder blade. Wednesday: Zürich 1500m. Ran like aturkey. Felt like I was going to tie up with one lap to go, but I didn't. Gotpassed on last 100, responded well but was boxed. Faded to 3rd behind Cram,Harbour. 3:34.18 Thursday: AM flew to London. PM 5mi with John. Friday: London 1000m. AM no run. PM Felt okduring warmup but ran like I was afflicted. Last 220 rigged very bad! Nowarmdown, got drug tested. 2:20.4 Cram won Saturday: Ran for 40min, felt good. Flew to Germany.6mi Sunday: Köln 800m. Felt mush better, gottoo far behind, didn't tie up, finished strong. 1:46.67 4th place. 8miWeek: 42mi23 August, Monday: Ran 50min with John. Tookbus to Koblenz. Played cards, ate ice cream. 8mi. Tuesday: PM Ray and I ran to the track and did some150s. Felt good. Played cards. 6mi Wednesday: Koblenz Mile. AM 20min PM Race wasgood, gave 100% last 220. 56-1:54-2:53.5 Sydney and I battled last 220shoulder-shoulder; won 3:49.72-3:49.75. 9mi Thursday: AM Took train to Brussels. PM 30min, feltvery good. 5mi Friday: Rabbitted 5000m for Walker. Set pace 7:55for 3000m. 7mi Saturday: 45min run with John and Ray. Left forStuttgart. 7mi Sunday: Stuttgart 1000m. 2:17.58, beat Byersand John. Felt good. 3miWeek: 45mi
30 August, Monday: 42min run, felt good.7mi Tuesday: Ingleheim 2000m. AM Ran w/ Thomas.PM Race was OK. Didn't have anything left on last lap, lost contact. No desire.Too many races. Thomas won in 4:52.2. I was 2nd 4:54.71 PR. 7mi Wednesday: Flew to NY. John and I ran around thepark. 7mi Thursday: Ran 3 laps, last was fartlek. Feel good,adjusted to time. 9mi Friday: DNR - Interview ran very late. Saturday: 5th Avenue Mile. AM 3mi easy PMRace was slow 2:58 1200m kicked hard from 200, stepped in pothole. Byers won in3:51.3, I was 2nd 3:51.5. John and I ran 7.5mi after. 13mi. Sunday: 60min run with John around the park, prettyfast. Flew home. 11miWeek: 54mi
52 week mileage: 4016 miles (77.2mi/wk) 43 Races 7 800/1000s2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58 6 1500s3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18 18 Miles3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r 2 2000s 4:58.72/4:54.71 2 3000s 7:40.5/7:55h (rabbit) 1 2 mile8:36.62 5k 13:50.4r/13:52 5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r