Mark
Mastalir 1986 Track Training
and Racing Log California
State champion 1600 meters 3:00.8
leg on national record DMR team 2nd
place Golden West 3000, 8:10.54 Jan
1- June 15: averaged 51.3 miles per week, ran 166 days out of 168 came
to Jesuit HS with no running background, but many years as a summer rec
swimmer ran
cross country freshman year but not track, swam instead ran
track as a sophomore, recorded 4:11 for 1600 and was 5th place at the
California State meet that year, his first track season |
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Dec 30, 34.75 mi | 6.25 mi Kingsford to Watt & back; 22:30 out, 21:20 back; 7 min mile pace. Felt ok, probably have put on 7 lbs. |
7.25 mi Jackson school to I50 on ED Hills Blvd; 25:00 out, 25:25 back; legs tighter, hurt all over |
6 mi 2 loops at Hoffman Park; 21:13, 21:33; legs hurting, slower than 7 min pace; wonder if I should have taken any time off |
7.25 mi same as Thursday, 25:00 out, 24:25 back; felt better the last 2 miles; raining hard the whole way; probably start speed work Tues or Wednesday |
8 mi parked at Folsom Dam, ran to Granite Bay on trails; felt better, probably 6:45 pace, hills no problem. |
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Jan 6, 58 mi | 7.25 mi Jackson School to Raley's, back on EDH Blvd., very wet, strong headwind on return; school starts tomorrow |
8.25 mi Howe Ave & back on upper trail; 27:07 out, 26:50 back; tired the whole way, don't know what the problem is, speed tomorrow; ran with Paul, Adreani, Ian |
7.5 mi warmup to 11 mi mark, then 8x1 min, 1 min jog; did not feel bad; will do speed every other day to get in shape for indoor |
8.75 mi Upstream to Cordova to benches; 28:33 out, 27:57 back; fairly good pace the whole way, breathing very relaxed; not hurting from yesterday; Paul, Mike, Ian |
7.75 mi @ Hoffman Park; 2 mi warmup, then 3x2 min, 2x1 min, 3x Tarshes Hill. Intervals at fast pace--near stop sign every time. Tarshes: 47.7, 45.7, 43.3 Paul & Mike with me |
8 mi Jackson School to White Rock Rd; 28:20 out, 26:30 back; Eric with us to Oak Ridge HS; Mike Norton with me on way back |
10.5 mi Kingsford, past Howe, 33:20 out, 31:30 back; 6:20 pace average, under 6:00 on way back; felt good; with Mike N. & Jason Flamm--will do 2 more speed workouts before Sunkist--4:12? 4:14? |
Jan 13, 57 mi | 7.75 mi @Hoffman Park; 2mi warmup, then 2 min, 3min, 2 min, 1:30, 1:30 efforts with = time jog. Efforts very fast (4:30 pace?). Jason Flamm, Paul, Mike A. |
9.5 mi upstream past Cordova; 30:38 out, 29:11 back; raining; moderate bace; felt ok, yesterday was very hard, best workout of year. |
8.5 mi downstream on lower trail to Howe; 2x1 min on way out, 4x1min on way back; 51:18 of running; felt good and fast, should do well on Friday night |
8 mi Howe & back; 24:35 out, 23:20 back; all on bike trail; ran with Eric to Watt, continued on to Howe in record time; 5:41 pace on way back; felt very good, breathing easy; 47:55 Howe Ave record |
3/4.5=7.5
mi 3 mi in morning from Mike's in Venice; ran 4:18 for 2nd behind Dani, stayed back in pack a bit, Dani took off & got 3/4 lap ahead; splits: 62, 2:10, 3:19, came on strong at end, Dani 4:15.6 |
8 mi from Mike's in Venice past Santa Monica pier; 27:30 out, 26:15 back; a little sore in lower leg; felt good yesterday & probably could have won if I had started sooner; Dani doing 70 mi per week |
7.75 mi started at bottom of Pennsylvania, to Hazel Bridge, over & back by Sailor Bar and thru old Fair Oaks, 53:20 total; still a little sore, right achilles stretched. felt good at Sunkist, will be in better shape at Millrose |
Jan 20, 60 mi | 8.5
mi 59:25 running starting at Green Valley Center; felt a little weak on thehills |
8
mi @ Hoffman Park; 2 mi wup, 30-1-2-3-2-1-30 = jog recovery; then 3x Tarshes Hill: 47.4, 44.9, 43.1; felt strong on all intervals; breathing hard on last hill |
7.5
mi Upstream from Jesuit to Sunrise Bridge. Eric picked me up there. Pedro Reyes ran with me to Cordova; went by end of fence in 31:30. Paul & Mike A. with me to Cordova |
8.75
mi Howe & back, all on lower trail; 28:45 out, 28:05 back, easy pace most of the way, speed tomorrow at ARC |
7.75
mi @ ARC: 1.5 mi wup + strides, then: 2x800 2:07, 2:16 on 4 min; 800 jog; 2x800 on 4 min, 2:16 for both; 800 jog, 800 in 2:12. 2 min rest, then 3x200 on 1 minute-29, 28, 28; 2 mi warmdown; 4600 meters of speed, did not feel loose |
11.5
mi started at Folsom Dam, ran to Granite Bay; out for 36:45, rack in 36:05; magnificent day, sunny & warm; felt very good the whole way |
8
mi started at Jackson School, 200m past White Rock Rd; ran easy pace, stayed out very late last night, not the best coniditons under which to run; out for 26:45, back in 26:25 |
Jan 27, 53 mi | 9.5 mi 3 laps of Hoffman Park; with fartleks & Tarshes Hills; total of 4 2 minute efforts & 5 Tarshes (48,47,46,44,43) |
6.75 mi Cordova; 23:40 out & back; easy pace with Jim, Lloyd, Mike, Paul, Ridge, Eric |
8 mi lower trail to Howe, upper trail back, 27:35 out, 27:05 back; raining all night & day; easy pace, hit the track tomorrow |
7.75 mi 3x1200, then 300 on 4: 3:31-49 3:25-47 3:16-49 lap jog between each 1200-300--raining hard the entire workout; felt easy |
6.5 mi downstream on upper trail, lower trail too muddy, legs sore--out for 22:10, back in 21:45; going to Harvard tomorrow thru Monday |
6.5 mi @ARC, 1.5 mi wup, 3x100 then 8x400 in 62.31 avg, avg rest 64.3: 68.8,61.4,62.8, 62.8, 62.8, 63.6, 62.4,59.9--Eric averaged about 1 sec slower; felt great could have done 2 more |
8 mi along Charles River in Cambridge--snowed last night,5 incheson the ground today; this is a great place--pain in left rear doesn't bother me while running |
Feb 3, 42.25 mi | 4.5
mi 800s on Harvard's indoor track: 2:14, 3min rest, 2:11, 5min rest, 2:08--fast track. Trautman 4:08 last week |
7.5 mi |
8.5
mi downstream, Howe; lower trail flooded past Watt; out for 29:30, back in 28:40; hip still sore, but not as much |
8
mi @ Arden Bar, 5x2min, 2 min jog, then back to Jesuit track for 3x330 48-49-47.3, & 3x220 30-29-29. Track wet. |
8.75 mi |
0 |
5
mi 1.5 mi wup, then 2x800, 5 min rest on indoor track-2:07.7, 2:08.4--then 3x1 min with = jog on roads |
Feb 10, 52.5 mi | 10 mi ran on trail, out for 34:30, back in 32:15, snow on trail, skiers tracks made for poor footing |
7 mi intervals on Yale's indoor track: 800-2:10, 4 min rest, 3x400 62-62-63 with 2 min rest; 4 min after the set; 2x200 29-28 with 1 min rest, ttl of 1 mile of speed, track good but could feel strain in legs |
6 mi on Yale track again: 2x400 60-58.4, 2 min rest; 5 after set; 4x200 in 28, 1 min rest after each; felt good & easy |
6.5 mi 45:51 of running at 7:30 am, 22 degrees, didn't feel too bad. Great stay, leave for NY today. |
2/4.5=6.5
mi Millrose mile--stop & go pace, last place until 2 laps left, picked off a lot of people--Robinson, Troutman, Eric, me--63, 2:09, 3:17, 4:18.3 |
5.75 mi 38:00 of running at Dartmouth in 15 degree weather. Will just run a little distance until we get home. Millrose fine, not disappointed. |
10.75 mi 72:18 of running at good 6:30 pace, mostly on side of road with soft surface; hills made it interesting; Bob Kampanien ran with us. Good tour--eating & sleeping got messed up--2 mi race next Sunday |
Feb 17, 56 mi | 3.75 mi good pace in snow, leave for Boston & SF today |
7.75 mi downstream from Jesuit; 10x1min with 1 min jog, lower trail conpletely flooded; felt good |
8.25 mi
|
6.75 mi 50 minutes of running with 4x2 min, 2 min jog at Arden Bar; ran with Eric--we pushed it--ARC tomorrow, I won't race this weekend, have a virus |
8 mi to Howe &
back; trail is barely out of water, trees & debris everywhere; had
to run on levee & back along American River Drive, trail may be unusable
for over a month |
9 mi @ ARC: 4x 600s with 30 sec rest, then 200--1:35 (2:07), 1:34 (2:06), 1:34 (2:06), 1:35 (2:07) felt pretty easy, 2 mi of speed total--had 4 hours sleep, cold breaking |
12.5 mi started at Folsom Dam, past Beals Point, 41:30 out, 41:20 back; felt pretty good, still have head cold; Dean Rinde ran with me on way back. On penicillin since Wed; skipped indoor, Eric ran 9:03, Dani 8:49 |
Feb 24, 67.75 mi |
8 mi |
10 mi upstream, 35:00 out, 33:25 back; trail is totally destroyed past Cordova park, we'll have to travel a lot this season |
9.5 mi downstream past Watt, 3x2min on way back, then at Jesuit: 3x400 on 2 min (64, 62, 63) lap jog; 3x330 in 45, 2 mi warmdown. Pretty hot today. Trail is in bad shape. |
10.5 mi |
10 mi downstream again, past Guy West, easy pace, still not over virus, but ok on workouts; ARC tomorrow |
9 mi 11.75 laps of speed at ARC: 800 2:06.8 on 5 min, 600 in 1:32.7, 600 jog, 3x400 62.8, 61.7, 61.5 on 2:05, lap jog, 3x400 62.5, 60.6, 59.4 on 3:00 lap jog, 3x300 46.5, 45.8, 44.5 on 2:15. Felt good and ran pretty easily. Head congested. |
10.75 mi 60 minutes of running, 6:30 pace first half, 6:00 pace second half. Ran with Dave Scott; he's a great guy. None of us hammered. Diet changes tomorrow. |
March 3, 69.25 mi | 9.5 mi upstream past Cordova, 31:00 out, 30:15 back; 4x110 at school |
10.5 mi track meet-CBS @ Jesuit, ran 4:21.8 mile & 2:05.6 880, Watt Ave run after--was 3:20 at 3 laps, did 68-57.6 for 880 |
8 mi Howe & back all along bike trail--27:57 out, 27:47 back; recover run; legs felt heavy from the igh mileage; speed tomorrw at Hoffman; track work on Saturday |
8.5 mi @ Hoffman Park: 5x2 min, 2 min jog; 3xTarshes 47.6, 46.1, 44.1; pretty easy; doctor said I had very bad infection, didn't know what it was |
9 mi downstream, out for 31:30, back in 30:45--felt very tired, started raining today and will go on for 5 days. still have head cold |
7.5/4.75=12.25
mi morning workout: @ARC-5x600 on 4:15(200jog), 1:36.3, 1:32.4, 1:34.7, 1:33.1, 1:33.8; 3x200 on minute: 27.5, 28.8, 27.3; 2mi wdown; steady run 5 pm |
11.5 mi started at Folsom Dam, went past Beals Point; out in 39:45, back in 39:35; easy recovery pace; have been training pretty hard to get in shape for Sunday. Met Richard Kimball. Good workout Saturday. On pace for 3:49 or 8:08-8:14. On diet for one week. |
March 10, 52.75 mi | 8.75 mi upstream past Cordova, 30:00 out, 30:45 back; 3x2, 3x1, 3x:30 on way back; more rain and trail screwed up and wet; worked as good as possible under conditons; still congested |
8.75 mi downstream on bike trail past Howe; 30:00 out, 29:30 back; Rich Kimball ran with us for 20 minutes out, meet may be cancelled tomorrow |
9 mi ran downstream with hard mile on bike trail (4:30), back at jesuit did 2x(3x330) on 2 min 46, 47, 47, jog lap, 46, 47, 46; 3x220 29,30,29 with = jog, 4 mile warmdown; track muddy, had to run at good effort |
10.5 mi upstream to Rossmore and back--Rich Kimball with us for first 20 minutes @ 6 min pace, we kept it going--32:37 out, 31:40 back |
6.75 mi Watt & back, 16:20 out, 16:10 back;--out with Paul & Kimball; 4x220 31,31,30,29, jog across for recovery, felt easy. Will try to run tomorrow--leav at 7:20, arrive at 10:18 |
2 mi ran at 12 am from Holiday Inn; travelled all day |
7 mi Pathmark Invite at Yale; 5th place at 4:11.41 (3:54.8)--I didn't get out & ran behind Robinson, not in first pack; 62-2:05-3:11,4:11--should have moved up with them like Eric in 2nd lap. Trautman 4:07.61, Reina 4:07, Eric 4:08.06, Dani 4:10. Dani led the entire raceuntil he faded a bit. |
March 17, 74.5 mi | 12 mi 1:23:15--with Reina & Dani |
9.5 mi Guy West & back on bike trail; 4x110; 31:15 out, 3005 back; Kimball with us for 20 minutes; easy pace, try for 70 miles for next 2 weeks |
9.25 dual meet at Yuba City, quadrupled--4:36.7, 53.4, 9:44.3, 54.5 relay leg |
4/9=13
mi easy steady running |
8.75 mi Howe Ave + 1 mile at Jesuit--legs still sore--entered to run open 2 mile at Pepsi-UCLA Invite with Padilla and Marsh May 17 |
8.75 mi @ Hoffman Park, 3x3 minute, 4 minute jog, 4xTarshes 48.6, 48.3, 45.5, 42.1--intervals not blazing and Tarshes felt pretty easy |
9.75/3.5=13.25
mi fairly easy running; morning run at Folsom Dam, afternoon with Kimball |
March 24, 69 mi | 10
mi @ Arden Bar--3x880, 3 min rest: 2:22, 2:18, 2:12; 3x440 66, 67, 66; at Jesuit 3x330 45.4, 44.9, 42.2 on 3 minutes; warmdown to Estates |
10
mi Guy West & back at easy pace, 32:10 out, 31:20 back; 4x110 |
10.5
mi meet at St. Mary's Stockton--very hard track, raced in flats--tied for 1st with Eric & Paul at 4:33.5; won 2 mile in 9:37, 1st mi 4:51 |
10.5
mi upstream past Cordova; 36:15 out, 33:45 back; easy recovery pace; Eric only went 5 miles, sore leg |
8
mi 24:00 out, 23:35 back starting at Jackson school-record time for course; met Cruz, DeOliviera, Dellinger yesterday |
10
mi 5x800 at ARC with 3 min rest: 2:09 average, solo workout; Eric sore knee; did warmdown with Tom Smith |
10
mi downstream from fish hatchery, out for 30:30, back in 30:10; ran at about 6 min pace, easy; will start to cut back quantity since I have base established |
March 31, 41.75 mi | 8 mi Howe Ave--28:20 out, 27:40 back, easy pace; will do speed work at Stanford tomorrow |
5.25 mi on Stanford golf course: 5x2min run with Crowley & Eric |
8 mi from Jackson School--out for 28:10, back in 27:50 into strong headwind |
8.25 mi at Hoffman Park: 5x1min, 1 min jog, 3 x Tarshes: 48.4, 45.2, 43.3--Crowley ran with us; JT hasn't been running so it looks like 1500 at Mt. SAC |
6 mi Jackson School: out for 19:30, back in 18:50--easy pace, race tomorrow |
5.75 mi Cougar Relays--1:58.3 and 4:41--not anything to get excited about |
0 decide to take a rest day; intend to cut mileage and increase workout quality |
April 7, 43 mi | 6.25 @ Arden Bar 1x3 min 3x2min 3x1min |
8.75 past Howe Ave, 4x110 27:10 out, 25:10 back |
4.75 Delta League meet @ Jesuit: Mile 4:23.7(3:23), 10 min rest, 440 in 55.3; then 4x1 min run on baseball outfield--felt good |
6.5 upstream for 20:30, back in 19:30, 3x110; good pace, felt good--take it easy next couple of days |
3 mi @ Venice Beach, out for 11:40, back in 11:20 |
7.25 mi @Arcadia: 2nd in 8:51.99(PR by 1 minute), Eric 1st--4:24.6, 6:45.1, 7:50.9--Paul 5th 9:07.11 dirt track |
6.5 mi @ Venice Beach, easy run, blisters from last night |
April 14, 60.25 mi | 7.5
mi @Arden Bar: 2x3min, 3x2min = jog; not hard; got into Harvard, Yale, Princeton, Dartmouth; USA Today here for pictures; 163.5 lbs this morning |
8
mi Howe Ave: 27:10 out, 26:45 back--rained hard today, meet tomorrow may be cancelled |
7.5
mi Davis @ Jesuit--3rd in mile 4:39.8, 1st 880 2:01.8, 1st in 2mi 10:29--felt tired and ticked we hd to race; raining outside |
9.75 mi
|
9
mi downstream past exercise station--28:30 out, 26:30 back; good pace; will not race county champs tomorrow, need a break from racing |
8.5
mi @ ARC: 2x800 at 2:10; then on grass did 2x1:30 and 5x1min |
10
mi Folsom Dam to Granite Bay--33:30 out, 33:40 back--with Flamm and Eric, We hit sort of a dull period after Arcadia. Meet was anticlimactic on Wednesday, Paul & Jim looking good for DMR and 4x1mile next week |
April 21, 43.25 mi | 8
mi at Arden Bar: 3x660, 4x330, 4x220 all on grass |
8
mi at Jackson School--out for 26:40, back in 26:20 |
6.25
mi @ARC--2x2 min run on grass, then 2x(3x400) on track--400s at 62 in flats, last one 61; |
3.25 mi
|
4.75 mi |
5 mi |
8
mi from Jackson School--out for 27:15, back in 27:00; chance to rest for a couple of weeks before going for fast 1600 at Meet of Champions |
April 28, 49.75 mi |
7 mi |
8 mi |
6.5
mi @CSUS, 4x800 with 4 minutes rest: 2:07.1, 2:04.7, 2:03.4, 2:01.1; Eric led 1st & 3rd; felt pretty easy and rest was plenty; Paul avg 2:09.5 |
5.5 mi |
6
mi big crowd in 800, fall line start & I didn't get out--ran 1:55.85 with negative split--Eric won 1:54.66; Reno guy 2nd, me 3rd; anchored relay in 52.6; both races felt easy |
9.25 mi |
7.5 mi |
May 5, 48.75 mi |
6.75 mi |
8 mi solo run after eye appt: started at fish hatchery, downstream for 25:00 at 6:15 pace, back in 24:35 at 6:09 pace |
8 mi |
6 mi |
3.5 mi |
1/5.5/=6.5 mi |
10 mi |
May 12, 42.25 mi |
8.25 mi |
8 mi |
6
mi @ARC: 1x600 1:28.0, 600 jog; 3x300 on 2 min 42.7,41.9,41.5; 400 jog; 3x200 on 1 min 27.5, 28.7, 27.2; felt good, strong headwind on backstretch |
4.25 mi |
5 mi |
3.75
mi 3k in 8:26.4--felt bad from the start, labored thru first mile in 4:21--pretty hot and humid--felt bad since Thursday--will have more opportunities to run fast before the end |
7 mi |
May 19 52 mi | 7.75 mi @ARC 2x2 min run on grass 3x800 2:05.8, 2:06.0, 2:06.8, 4 min jog recovery, 3x200 28.5, 29.8, 28.1 on 1:30-no big deal, will go for quality next 2 wks--157 lbs |
7.5 mi upstream past Cordova, 24:00 out, 23:47 back |
8.5 mi @ Arden Bar, 4x"600" on 5 min-1:59, 1:53, 1:47, 1:54--back to Jesuit track--4x330 on 2:30-46.8, 46.3, 46.4, 45.0; 4x220 29.8, 29.3, 29.4, 28.2 felt good and easy |
6.5 mi downstream past Watt-22 out, 21 back--good pace |
7 mi upstream past Cordova Park, 24:20 out, 24:10 back --easy recovery pace |
7.75 mi Sub-Sections @ Hughes Stadium 1600-1st-4:16.3 3200-2nd-9:19.5 59.3 last 400 on 1600; 2:03 last 800 on 3200 |
7 mi out for 24:45, back in 24:00--senior ball till wee hours |
May 26 45.75 mi | 7.5 mi @ ARC 4x400 on 2:00-61.1, 60.5, 60.8, 61.3-lap jog 3x400 on 2:15-60.0, 58.4, 58.8-lap jog 2x400 on 2:15-59.9, 58.9-lap jog 1x400-56.1 slight headwind, 156 lbs |
7 mi same as Sunday--hot today so we ran at 7pm-out for 24:45, back in 24:18--had a great workout yesterday and we are right where we want to be |
5.75 mi @ARC--couldn't get on track because of grade school track meet-ran on grass field-1x600, jog "lap", 2 sets 3x200 with 1 min rest--didn't push it too hard |
3.25 mi 21 minute easy run, 3x110--ran at night because of heat |
8.25 mi did 1 mile from home in a.m. Section Championships at UCD 1600-1st-4:04.15 (62.2, 2:02.9, 3:02.5) 3200-2nd-9:02.65 (4:39-4:23)-Eric 9:00.2 |
5 mi easy run from home at 7 pm--graduation today--we will both single at State |
9 mi ran upstream from Todd Bass's house--30:00 out, 28:40 back--felt a little tight--track tomorrow for hard workout, lighter on Wednesday |
June 2 45.75 mi | 7.25 mi 2x200-28, 29 on 1:00 1x600-1:34 lap jog 2x800-2:10, 2:09 4 min rest 1x600-1:34 lap jog 2x200-29, 27.8 lap jog 4x100 strides on 1:00 felt good, strong headwind, will go light the rest of the week |
7 mi from home, out in 24:07, back in 23:46--looks good for Saturday--Trautman out for season, mono |
7 mi @ CSUS 1.5 mi warmup, then 1:30 run on grass, then 3x30-30 on grass, then to track: 3x200 on 1:00--28.2, 29.2, 26.7--then steady run along the river--fast stuff was easy and smooth |
4 mi from home--11:45 out, 10:55 back--4x110 in park-- |
4.75 mi State meet: 1st in 1600 heat, 4:11.4, last 400--57.8--felt pretty easy |
5.75 mi State meet @ Cerritos-1600 1st in 4:07.81-61.6, 62.8, 61.3, 62.1--had to keep pace myself-won by almost 4 sec--felt ok--Eric 8:44.95, Paul a bit back |
10 mi 35:40 out, 34:00 back; Venice Beach to Santa Monica, up San Vicente and back--good week, 16 went according to plan, didn't become tactical--got some bad press for not doubling for team title |
June 9 48 mi |
8 mi |
7.5 mi |
8 mi 55:30 of running around Hoffman Park, easy pace--good workout yesterday--will go lighter tomorrow--ran in the evening---will be on KFBK tonight |
5.5 mi |
3.25 mi good run at healthy pace from Jackson school--3x110 after--feeling good--we should all do well tomorrow if it is cool |
4.5 mi 1 mi in morning out the front door GWI 3000 meters: 2nd place in 8:10.54, #6 all-time--the wind was strong & it was just Eric & myself--Dani faded after one--66.2, 62.4, 64.5, 67.4, 67.2, 68, 62.1, 32.3--Eric 8:07.60, pulled away with 600m left |
11.25 mi will concentrate on 1500 from here on out--we both have chance at making the team--IPI on Saturday |