Someone was asking about Scott's day-to-day training.
I called him up and he gave me permission to put it
up. Remember, it took years of training to be able to
do the following training. Enjoy.
Steve Scott's Training Log
7 September, Monday: Bad cold, feel like
shit, 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.
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 after
football game. Tough. 10mi
14 September, Monday: AM: 7mi at good pace.
Afternoon, 7mi again. Hard
to run. 14mi
Tuesday: 10 miles in the rain around the golf
Wednesday: 5mi in AM. Evening ran 10mi fartlek on
the golf course in the rain.
Very hard. Altitude sucks. 15mi
Thursday: Ran 10mi in the morning. Felt like shit.
5mi in the evening. Rain.
Friday: No AM run. Ran 10mi down road to Vernon. Ran
into a black bull. 10mi
Saturday: 5mi AM run. Evening ran to road and back.
Sunday: Ran to the golf course and ran around twice.
Nice, but felt bad. 10mi.
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
Tuesday: Very hot and humid. AM ran 5mi. Evening ran
Wednesday: 5mi run in morning. PM ran up to school
did 220 in 27 then 880 in
1:50. Felt good, under control. Ran back home.
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 the
morning. Jogged warmup. Got 7th
3:53.8. Felt okay till last 400. Ran CP loop for
Sunday: Walker and I ran 10mi in CP in the morning.
Ran 5mi in the evening.
28 September, Monday: 15mile run up and down
hills. Cool and clear.
Tuesday: 5mi in the morning. 5mi
Wednesday: 5mi in the morning. Evening ran out to
the golf course and some more.
Thursday: Ran 5mi in the morning. Very cold and
rainy. 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 in
the evening. Felt better.
Sunday: Central Park 5k. Jogged to start of
race. Ran 13:50 for 5km around
park. Jogged around the park after. Ran 6mi in the
5 October, Monday: No AM run. PM ran 10mi
around the park. Slow at first,
hard in the middle. 10mi
Tuesday: Ran around park for 6mi (~37min) and then
to 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, felt
better. Evening ran around canal
and back to school at good pace. 15mi.
Friday: Early season workout. Ran from school to
canal. 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. 2mi
warmup/cooldown. Led from front. Won in
29:26. Ran 5mi in evening. 16mi.
12 October, Monday: No AM run. PM ran up to
South Mtn. Was very tired.
Tuesday: AM 5mi canal loop. Felt a lot better. PM
10mi 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!
Thursday: 5mi AM run. Flew to CA. Ran around park in
Santa Ana. 13mi.
Friday: 5mi AM run. Ran out to Harbor to the
riverbed. Bad run. Lots of cars.
Saturday: 5mi AM run in the park. 5mi in the
Sunday: 8mi AM run. Flew home. Ran 2mi with the
19 October, Monday: No AM run. PM ran with
ASU guys. 8x1000-500m. 3min
5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot,
good workout. Ran home.
Tuesday: 15mi run out the canal. Good pace. Got
blisters. Stopped for H2O 3
Wednesday: Fly to LA for PR stuff. Easy 5mi park
loop, second stepped up a gear.
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.
Saturday: Easy 5mi AM canal run. Very sore from
stride-outs. PM ran 10mi at
good pace. 15mi
Sunday: AM 5mi canal loop. PM 10mi up South Mtn.
Good, back hard. 15mi
26 October, Monday: No AM run. Ran up to
canal. 10x1000m, 500m jog rest.
Avg. 2:47, last in 2:39. Equals 27:50 10km. Ran
Tuesday: Ran 10mi in the morning. Nice and slow.
Sore from yesterday. PM ran
5mi canal loop at good pace. Lifted at home.
Wednesday: 5mi in the morning. PM Ran 10mi , pretty
quick. Quads still hurt.
Thursday: AM 5mi run. PM 30x Roost hill hard. Was a
good workout. Ran home.
Friday: 5mi easy. 5mi
Saturday: 10mi easy southern loop. 10mi
Sunday: AM 5mi easy. PM Good 10mi up South Mtn.
2 November, Monday: Very tired. Nothing in my
legs. 10mi easy.
Tuesday: AM 5mi canal loop.PM ran 13mi fartlek up
South Mtn. Good hard run.
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, 5min
between sets. 1:21-2:45-1:24,
1:23-2:47-1:23, 1:23-2:41-1:14. Ran home, good
Friday: AM 5mi easy. PM timed ASU guys. Ran 5mi
Saturday: AM 6mi easy. Went to ASU game.
Sunday: Northbank 10k Race was ok, Hunt moved
w/ 2mi left. Legs heavy.
9 November, Monday: 15mi run up South Mtn.
Tuesday:5mi AM run. PM another 5mi. Easy.
Wednesday: 5mi AM run @ good pace. Fly to CA. PM
10miler hard w/ Tom. 15mi
Thursday: AM 5mi easy. Evening 10mi easy/good pace.
Felt ok after yesterday.
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
16 November, Monday: 15miler
Tuesday: AM no run. PM Hilly ridge workout. 8mi
Wednesday: AM 5mi run. PM went to Sage Dr w/ ASU
team. 40x120 hills, hard. 12.5mi
Thursday: AM 5mi easy. PM 10mi easy on Southern
Friday: 15miles on South Mtn, good pace.
Saturday: 5mi run.
Sunday: DNR - drove to Pinetop. Quail hunting.
23 November, Monday:AM easy 5mi. PM good
hard 10mi. Very cold on the
Tuesday: AM 5mi run. PM 10mi run on dirt near RR
Wednesday: AM 5mi easy, very cold. Ran up South Mtn.
w/ Pete. Felt like shit.
Thursday: 5 miles before dinner. 15 people over.
Friday: Fly to Burbank. AAU clinic. PM Ran over
course (wet, muddy, hilly).
Saturday: AAU XC. Race ok Ran stupid. 6th:
Royle, Salazar, Swede, Rose,
Sunday: AM 5mi, PM 5mi easy. Rained all day.
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-4
Wednesday: AM 5mi easy. PM 10mi fartlek. Spoke at
Huntington Beach HS.
Thursday: PM good 10 miles.
Friday: PM ran to canal and timed Rob in a workout.
Jogged 500 to get each split.
Saturday: DNR. Fly to Ontario.
Sunday: Sub-4 10km. Race was okay. Didn't run
tough. Lost 2 guys in last
mi. 28:28 PR
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 Mtn
hills, good pace. 19mi
Thursday: Flew to Ill. PM Ran 10mi good pace. Very
cold, jaw froze.
Friday: Tested at OD camp. 3mi on treadmill, then
hard 10mi w/ Masback, Theriot
and Byers. 2mi cooldown. 15mi
Saturday: AM 55min run with Lacy and Byers. Then ran
¾ mi for filming.
Sunday: AM 8mi run (slow-good-hard), Rolling Stones
concert. Stones were great!
14 December, Monday: AM 5mi canal run. PM
30xhill hard. Good workout,
Tuesday: AM 5mi canal run good pace. PM Did southern
loop w/ extension, easy.
Wednesday: AM 5mi canal run. PM Ran up South Mtn,
hard. +Weights. 15mi
Thursday: AM 3mi run. PM: Ran to canal for mile
and ran home. Good workout. 13mi.
Friday: AM 7mi easy. Drove to Victorville to speak
with 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. 20mi
21 December, Monday: 5mi, back of knee near
Tuesday: DNR - hurt.
Wednesday: Hurt. 5mi
Thursday: Drove to Sub-4. Hard 10mi fartlek in the
Friday: DNR - ate too much turkey.
Saturday: AM 10mi in the Southills. PM 5mi run.
Sunday: AM 5mi easy. PM Run up in foothills. Very
28 December, Monday: AM 5mi easy. PM took
dogs up Cucamonga Canyon.
Tuesday: AM 5mi, good pace. PM 20xhills, 20 each
side and run home, fast. 20mi
Wednesday: AM 5mi easy. PM 10mi, felt tired. Cold
Thursday: AM 5mi, felt like shit. PM: Ran home from
Friday: AM 5mi, PM 5mi felt real strong.
Saturday: AM 5mi. PM 10mi easy, very cold and
Sunday: DNR - Flying to NZ
4 January, Monday: Ran 10mi in Cornwall
Tuesday: Felt awful. 11mi run with Walker and Dave.
Head spinning afterwards.
Wednesday: Ran to Cornwall Park. Did 3x440 on the
Thursday: AM 5mi easy. PM ran up hills at Pavanue.
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 that
Sunday: AM 5mi easy. PM 8x220 in 30s + 4mi. 11mi
11 January, Monday: AM Jogged 2mi easy.
110ºF. Beat Ken Martin
in 8:36 2mi. 10mi
Tuesday: Fly to Melbourne. Ran 10mi w/ group good
Wednesday: 45-50min with group + jogging around the
track and jogged home. 13mi
Thursday: Melbourne Mile. AM 4mi easy, PM 1st
3:55.91 Jogged after. 10mi
Friday: Flew to Sydney. Dave, John and I ran 12mi
good, hard pace.
Saturday: AM 7.5mi around park PM 7.5mi from
Sunday: Am 7mi around park. PM 3mi jog.
18 January, Monday: Sydney Mile. AM
5mi 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 hard
Wednesday: 8miles in the park. Hard run. PM 7mi
Thursday: AM 7mi easy, tired from yesterday. PM
3x(440-220). Hamstring hurt
during last 220, finished anyway.
Friday: Hamstring hurts, got therapy. 5 miles
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.
25 January, Monday: John and I ran 7-8mi
around airport. Left at 2pm.
Tuesday: Hamilton 1000m. AM 6mi easy. PM Race
was okay, wore flats, hard
track. 4th in 2:20.1. Jogged down after. 13mi.
Wednesday: AM John and I ran 11mi. Drove to Lake
Tarawera. Caught 6lb1oz trout!
Thursday: Back to Auckland. Ran for an hour.
Friday: AM 7mi with John. Hot and muggy. PM 3mi easy
Saturday: Auckland Mile. AM 3mi easy. PM Race
was good, slow early, 51
last lap. Won in 3:54.8, Walker made surge with 700
left. Went home.
Sunday: AM 5miles. PM 13miles in the foothills.
1 February, Monday: Sub-4 stuff all day. Ran
good 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, supposed
to be easy but it was very
cold and I was freezing.
Thursday: AM 5mi. PM 5mi.
Friday: LA Times Indoor Mile. AM Ran 3mi
easy. PM Race was a real bummer.
Not committed, bad attitude. Was in position but
never moved. No confidence.
4th 3:58 Padilla-Walker-Flynn. 10mi
Saturday: Drove to AZ. 15mi in the foothills.
Sunday: AM 5mi good pace.
8 February, Monday: DNR - Moved into new
Tuesday: Fast, quick track workout. 4x165 then
4x165, 4x220, 3x330 +3mi jog.
Wednesday: DNR - Flew to San Diego for promotional
work. Got home late.
Thursday: No AM run. Flew to NY. PM ran 5mi in the
Friday: Wannamaker Mile. AM 3mi. PM Race was
great. 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.
Sunday: DNR Traveled all day.
15 February, Monday: Ran 10mi from school.
Slept 12-14 hrs. No AM runs
Tuesday: Warmed up and ran 4x165 w/ 55 jog, 3x330 w/
110 jog, 2x440 w/ 220 jog.
Great workout! Felt good, under control. Len thinks
I can run fast this weekend!
Wednesday: Easy 9mi
Thursday: Easy 5mi. Left for San Diego.
Friday: San Diego Indoor Mile. AM 3mi easy PM
Race 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 in
3:55.0. Walker won in 3:52.8.
Ran home. 10mi
Saturday: SF Mile. Race was a drag. Felt
slow, tired. John won. I was
2nd 4:00.2. 6mi
Sunday: Went for a good 10mi with this guy named Dan
from SCC. Good hard run.
22 February, Monday: AM 5mi easy. PM 10mi
canal run. Good weights workout,
Tuesday: AM 7mi. PM 2x(550-495-440-385-330) No times
given. 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 (20
below w/ windchill) 11mi
Friday: TAC Indoors. AM 3mi. PM. Race was
real bad. Ran uninspired and
unwilling. Race was there w/ 2laps to go, wasn't
tired. 5th in 4:03.0. 7mi.
Saturday: Ran loop + back to house. 13mi
Sunday: AM 10mi @ good pace. PM 5mi easy.
1 March, Monday: Felt bad today. Ran 10mi +
Tuesday: DNR - feel very sick. Fever, runny
Wednesday: AM Ran 5mi loop - feel awful. PM Ran 10mi
hard. Felt bad.
Thursday: AM 5mi loop, felt bad, very tired. Ran
South Mtn and back home hard.
Friday: AM 5mi loop pretty hard. PM ran 30xRoost
hill and home. Great workout!
Saturday: AM 10mi out to Sage Dr. PM 5mi easy.
Sunday: Laguna Beach 10k. Won in 29:26.
Kicked hard last 440. 10mi
8 March, Monday: AM 5mi loop hard pace. PM
hard run with Pete. 15mi
Tuesday: 5mi loop at even pace. PM Hard 10mi fartlek
Wednesday: PM 10mi easy + lifting
Thursday: AM 5mi loop. PM South Mtn Hill loop.
Friday: PM 8 mi from the house and then to the
weight room. Tired. 10mi
Saturday: Went to NAU-Wyo-ASU meet. 30x110y on Sage
Dr. Hill. Very hard. 15mi
Sunday: Easy 15 miles into desert and back home.
15 March, Monday: AM 5mi easy. PM Ran a lazy
10 miler. Lifted after.
Tuesday: PM fartlek with Pete. We were flying!
Wednesday: AM: Ran 5mi easy. PM Ran to golf course
and back. Nice run. 15mi
Thursday: Ran the Southern Mtn. loop. Went very
well, hard up the hills. Weights.
Friday: AM 5mi loop. PM Ran 10mi hard out camelback
run. Felt great!
Saturday: Easy 10 miles on the canal.
Sunday: AM 4mi easy. PM Did 30xSage Dr hills, ran
back. Hard, great workout.
22 March, Monday: No AM run. PM real easy 10
Tuesday: AM 5mi run. PM 10mi hard run. Supposed to
be fartlek, tired at beginning,
picked up to be fairly good run.
Wednesday: AM 5mi loop. PM From home, hard fartlek,
fast/steady coming back.
Thursday: No AM run. PM Very tired. 10mi easy +
Friday: No AM run. PM 10mi run was ok. 1st half was
very slow, 2nd half was
Saturday: AM Ran to Sage Dr. 15x220 hills. Was a
real bear! Great workout! Better
than running the shorter ones. PM 5mi Quail loop.
Sunday: AM 5mi PM 10mi canal loop. Left for NZ.
29 March, Monday: DNR Flying to NZ.
Tuesday: AM Checked into hotel, ran 40min. PM Ran
45min at Cornwall Park. 15mi
Wednesday: AM 30min w/ Ray, good pace. PM Hard
55min. Rain, Weights. 15mi
Thursday: AM 5mi easy around the park. PM Very
tough, hilly 10mi w/ Ray, John.
Friday: AM Easy 5mi. PM Easy 5mi with Ray +
Saturday: Auckland Mile. 1st in 3:31.2. Beat
Hillardt, Flynn, Walker.
+ 10mi after. 14mi
Sunday: AM 15mi with John + run home. 16mi.
5 April, Monday: AM No run. PM 2mi
time-trial 8:53. Felt ok, hot &
windy + 5mi. 10mi
Tuesday: AM 5mi easy. PM 5mi easy.
Wednesday: AM 5mi PM 5x220 w/220 jog,
Then jogged to Len's house. Great workout, all 59-63
Thursday: AM 5mi loop. PM Ran a good, hard 10mi run.
Friday: AM 5mi run. PM Canyon loop nice and easy.
Tired from yesterday. 15mi
Saturday: AM 20x110 hills then ran home. PM 3-4mi.
Sunday: 15mi run up spillway then back home. Good,
12 April, Monday: DNR - drove from CA to
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. 5mi
Wednesday: AM 5mi PM Easy 10mi loop. Very sore from
yesterday. 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 Race
was a bore. Last 200m kick.
Sunday: AM 5mi run. PM 15mi long run.
19 April, Monday: 8x330 (47.5avg) 110j, 220j
1x440 (54.3), 440w. 16x220
(31.5avg) 110j, 110w. 1x440 (51.9). Good 5k type
workout. Felt good. 10mi
Tuesday: AM 5mi easy PM Hard 10mi loop over hills. A
little hot. Weights. 15mi
Wednesday: AM 3mi easy. PM Good 10mi run. Played
golf, shot an 89.
Thursday: Left for Des Moines. 7mi + strides.
Friday: Drake Relays 5000m. AM 3-4mi. PM Race
was ok, windy. Won in 13:52.
Lead after 1mi, hurt in later stages. Jogged 5-6mi
Saturday: AM 10mi run in Des Moines. Went to meet.
Sunday: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ran
home long way. 20mi
26 April, Monday: AM 5mi loop, a little
tired. PM warmed up with ASU,
ran 8mi. Felt like shit, feel like a cold is coming.
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.
Wednesday: AM no run. PM 10mi w/ Pete on Canal.
Thursday: AM 5mi. PM Supposed to be social 10mi but
ran 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. Went
to ASU baseball game. 15mi
3 May, Monday: AM no run. PM Easy/good 10mi +
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) workout
was great all times fast!
Friday: AM 5mi. PM 5mi at school. Drove to CA.
Saturday: AM 10mi run PM 2mi, golf - shot a 92.
Sunday: 15mi run with John in the foothills.
10 May, Monday: Felt really bad. In LA for
promo 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. Very
good 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 went
well. 1200@3:00, 3:52.68. Paige
was good. Jogged 6mi after.
17 May, Monday: AM felt real bad on run.
Legs hurt from volleyball.
Tuesday: AM 5mi hard PM 10mi real hard fartlek.
Great run, windy on return.
Wednesday: AM 5mi good pace PM 10mi good pace.
Thursday: AM 5mi loop. Felt tired, sore. PM 10mi
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.
Saturday: Easy, moderate 10mi.
Sunday: AM Just 5mi.
24 May, Monday: AM 5mi PM 10mi (3.5 hard, 3
easy, 3.5 very hard) good
Tuesday: AM 5mi easy, a little tired. PM
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. 15mi
31 May, Monday: AM no run. Big toe hurts. PM
Good 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 toe
Wednesday: AM hip is still sore but ran 5mi anyway.
Not enough warmdown Mon.
PM 10mi in canal loop, good pace, very windy!
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. Raced
cable car uphill. Jogged.
Saturday: Prefontaine Classic. AM 2mi jog. PM
Race was easy, Paige didn't'
run. 1:46.64, outkicked them in last 100. Ran 2mi
Sunday: Easy 10mi run with John G.
7 June, Monday: 5mi at good pace. PM 10mi
canal loop. Good, hard.
Tuesday: AM easy 5mi felt sluggish. PM
(385-110-275) w/ 220j, 220w b/sets. 1st 3 sets all
53 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 to
Saturday: Kinney Invite, UCB. AM 3mi PM Race
was a bummer. Felt bad.
1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after.
Sunday: 16mi run in hills around Berkeley w/ Walker.
Flew to Phoenix.
14 June, Monday: Easy 10mi, tired from
yesterday. Long drive to Upland.
Tuesday: Ran to stereo place to pick up car. Ran 5mi
more 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 some
strides 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. Won
in 3:34.92. Fricker led in
2:54, I took lead w/ 300 to go. Maree 2nd, Flynn
21 June, Monday: AM 10mi PM Flew to Oslo
Tuesday: AM No run PM Good, hard 10mi in the hills
above the lake. Nice day.
Wednesday: AM Ran 2 lake laps. PM Ran around the
lake + 11x140 hard strides.
Thursday: AM Ran @ lake PM 5x220 in 26-27 w/220j.
Felt good. Saw "Arthur."
Friday: No AM run. PM 5mi around the lake.
Saturday: Bislett Mile. AM 3mi PM 1st Oslo
win. 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 and
Ray. Wet, cold but nice.
28 June, Monday: AM 5mi easy PM 3mi + 9-9x150
good strides. Cold. 10mi
Tuesday: AM 6mi around the lake + strides. PM flew
Wednesday: Budapest 1500m. AM hilly 3mi PM
Race was good, felt tired
before, windy. 56-1:55-2:55, 25 last 200. 1st
3:35.75, 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 1:45.05
PR. 1st lap fast 51, finished
good. Walker 2nd. 10mi
5 July, Monday: AM flew to Oslo PM Ran
around lake 3 times plus some
Tuesday: AM no run. PM 2 times around the lake +
strides. Easy. 6mi
Wednesday: Oslo Mile. AM ran around the lake. PM
Race was very good. Not
so hard. Didn't move quite early enough. Felt under
AR Walker 2nd 3:49.08, Ray 3:49.77
Thursday: Ran around lake twice. Felt bad on
first lap, better on second.
Friday: Paris 800m. AM 3mi around park PM
Slow 1st lap even slow 3rd
200. Kicked hard in home straight, felt fast and
strong. Beat Robinson 1:45.28-1:45.80.
Saturday: AM flew to Lausanne. PM 10mi, hot, humid,
Sunday: Went to beach, 8mi along the lake + strides,
jogging, push-ups, sit-ups.
12 July, Monday: AM 5mi jog. PM 5x220 25-27s
w/ 220j-w. 10mi
Tuesday: Ran w/ John, Mark & Doug in nice shaded
park. Walked 3hrs in 90F!
Wednesday: Lausanne 1500m. AM 20min PM Race
was hard. Didn't feel strong
before but still went for it. Halfway through just
decided to win. Fast 3:32.22,
Maree 3:32.7 8mi
Thursday: AM Easy 6mi in the park. PM Flew to
Friday: Ran easy in the park, strides and stretched.
Not feeling real peppy.
Saturday: London 3000m. AM 3mi PM Race was
bad. Felt tired from the start.
Knew I was in trouble after 1200. 5th in 7:40.5
Sunday: DNR - Flew home.
19 July, Monday: AM no run. PM 10mi run. Too
much time outside, smoggy.
Tuesday: AM 10mi, very hot and humid. Felt like
shit. PM 5mi up Euclid. Weights
Wednesday: AM 10mi up to Ranger Station. PM Went to
SLO for Sub-4. 5mi @ SLO.
Thursday: AM 5mi PM Ran up this big mountain behind
hotel. Good hard run. 15mi.
Friday: AM 5mi run by hotel. Didn't feel as good as
yesterday PM 5mi at home.
Saturday: AM 5mi, was hot. PM 10x 23rd and 24th
Streets. Felt good, good run.
Sunday: Ran 15mi, hot & muggy. Stopped for water
26 July, Monday: AM 5mi, feel tired. PM 10mi
at good pace. Weights.
Tuesday: AM no run PM 25x110y hills, fast. Good
Wednesday: AM 5mi PM Very hot, hilly run. Still ran
10.5mi in sub60min.
Thursday: AM 5mi loop. PM Easy 5mi Feel very
stressed, too many interviews!
Friday: AM steady 5mi run PM Got home, ran 10mi,
Saturday: AM 5mi PM Didn't plan on running 10 but
did it anyway.
Sunday: 15mi run up to Ranger Station and back.
2 August, Monday: PM 10mi easy. Very
Tuesday: AM 5mi jog PM@ SLO 2x(5x440) 440j, 440w
between sets. Very good. 55.4,
56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8,
Wednesday: AM 5mi PM 5mi jog, smoggy as hell, felt
Thursday: AM Ran up to 24th and back. PM Ran in
foothills up the back. Weights.
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.,
Saturday: AM 1hr. 10mi
Sunday: AM 5mi PM 10mi in foothills.
9 August, Monday: AM no run. PM
1:53.6/58, 28s, 56.6/58.0/53. Great workout, felt
Tuesday: AM 5mi PM flew to Europe.
Wednesday: PM hard 5mi run, very hot and humid.
Thursday: Noticed pain in my side. Still hurt after
5x200 26-27 last relaxed
in 23.8. 6mi
Friday: Chest very tight today, could barely
breathe. Side very sore. Jogged
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 hurt
badly. Took day off.
16 August, Monday: Jogged 5mi. My side still
hurts, I saw 3 Docs and
all said something different. Feels better,
Tuesday: 5mi with Walker and Flynn. Felt much better
today. Slight pull in my
back by my shoulder blade.
Wednesday: Zürich 1500m. Ran like a
turkey. Felt like I was going
to tie up with one lap to go, but I didn't. Got
passed on last 100, responded
well but was boxed. Faded to 3rd behind Cram,
Thursday: AM flew to London. PM 5mi with John.
Friday: London 1000m. AM no run. PM Felt ok
during warmup but ran like
I was afflicted. Last 220 rigged very bad! No
warmdown, got drug tested. 2:20.4
Saturday: Ran for 40min, felt good. Flew to Germany.
Sunday: Köln 800m. Felt mush better, got
too far behind, didn't
tie up, finished strong. 1:46.67 4th place. 8mi
23 August, Monday: Ran 50min with John. Took
bus to Koblenz. Played cards,
ate ice cream. 8mi.
Tuesday: PM Ray and I ran to the track and did some
150s. Felt good. Played
Wednesday: Koblenz Mile. AM 20min PM Race was
good, gave 100% last 220.
56-1:54-2:53.5 Sydney and I battled last 220
shoulder-shoulder; won 3:49.72-3:49.75.
Thursday: AM Took train to Brussels. PM 30min, felt
very good. 5mi
Friday: Rabbitted 5000m for Walker. Set pace 7:55
for 3000m. 7mi
Saturday: 45min run with John and Ray. Left for
Sunday: Stuttgart 1000m. 2:17.58, beat Byers
and John. Felt good. 3mi
30 August, Monday: 42min run, felt good.
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 the
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 PM
Race was slow 2:58 1200m kicked
hard from 200, stepped in pothole. Byers won in
3:51.3, I was 2nd 3:51.5. John
and I ran 7.5mi after. 13mi.
Sunday: 60min run with John around the park, pretty
fast. Flew home. 11mi
52 week mileage: 4016 miles (77.2mi/wk)
2 2000s 4:58.72/4:54.71
2 3000s 7:40.5/7:55h (rabbit)
1 2 mile 8:36.6
2 5k 13:50.4r/13:52
5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r