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Mark Mastalir 1986 Track Training and Racing Log

•5'10", 160 lbs
best marks: 1:55.35, 4:04.15, 8:51.99
•1986 national leader in 1600
•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
•twin brother Eric had similar record: state champion at 3200 with 8:44.95, Golden West 3000 meter champion (8:07.60), IPI Mile champion (4:08.6), and 14:01.60 5000 meters recorded at World Junior Championships after a 14:03 in his qualifying heat
Week of/total Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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.
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
upstream, did 10x30-30 on new field (Arden Bar). Pain left of hip--sciatica?

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
lower trail to Howe; 27:20 out, 26:50 back--good pace & breathing was not too hard--leave on 10 day trip tomorrow

0
left San Fran at 8am, arrived 6:30 at Princeton, then drove 45 min--too dark and cold to run--pretty upsetting we couldn't go out

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
school cancelled (rain)--ran from Jackson School--27:15 out, 26:57 back, raining

 

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
3.5 mi wup, intervals on Jesuit track: 4x660 parlauf, 1:38, 41, 42, 41--avg rest 1:55; 2x(2x330) 47,44,45,44 jog across field and lap betwen sets; 2x(2x220) on 1:10, lap between sets, 29-28-29-28. Very hot.

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
to H Street bridge and back, out in 33:45, back in 31:07. Hot. Ran at noon because of Dartmouth interview. Good pace on way out 6:25, 5:52 on way back.

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
@ Venice Beach: 1.5 mi run in morning

@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
upstream, 30:00 out, 28:00 back, strides at school, good pace the entire way

 

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
Estates Drive, strides at Jesuit--resting for all out efforts tomorrow and Saturday

 

4.75 mi
National DMR record--Paul 1:57.0, Dan 51.2, Me 3:00.8 (58, 1:59.5, 61.3), Eric 4:07.3 (57.6, 2:00.0, 3:02.3). Eric & I ran solo, We still have seconds left.

5 mi
Drove down last night, got in at 1 am. Up at 7 am. Jim led in 4:35, Paul 4:19.8, Me 4:17, Eric 4:13.5, all yards times. 17:28.51, #15 all-time. Warm and windy.

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
@ Arden Bar: 3x800 2:36, 2:27,2:30 parlauf; 4x440 parlauf 72,64,68,63; 4x220 on straight

8 mi
Howe Ave--out in 27:00, back in 25:50--relaxed pace, resting for fast one tomorrow; trying to get into open mile at Modesto Relays

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
Watt Ave--16:45 out, 16:20 back; Eric, Dan & I will go for fast 800 tomorrow at CSUS

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
fartlek and hills at Hoffman Park--1:55, 1:59, Tarshes 47.9, 47.7; then 1:59, 2:04 & 47.3, 45.2--felt good--will run 1500 at Modesto next Saturday

7.5 mi
from home--out 25:00, back in 23:42, easy pace

May 5, 48.75 mi

6.75 mi
@ARC--windy & cold--2sets of 5x400 on 2 min, jog 400 between sets--61.3 average, I led odd #s, Eric evens

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
@ ARC--3x2min on grass, then 600 @ 1:29, 600 jog; 3x300 on 2 min 43.9, 42.6, 42.2; 3x200 on 60 sec--27.8, 27.6, 27.2--went smoothly at even stride--should be ready Saturday for either race

6 mi
upstream to 15 mi markeer, 20:00 out, 19:10 back; very easy running until race on Sat

3.5 mi
Fishing pier and back, strides--will skip MOC today to get sleep for race tomorrow at 5 pm

1/5.5/=6.5 mi
did a mile in the am to loosen up;

got put in slow 1500 heat, very windy--I led first 2 laps--62.0,2:06.9,3:06.9,3:50.5-4th place-last 800 1:59.5, 43.6 last 300--Eric 5th 3:51.0

10 mi
Rainbow Bridge to Nimbus Dam and back--6:20 pace--32:00 out, 32:04 back; mostly pavement, storms washed dirt away

May 12, 42.25 mi

8.25 mi
@ Hoffman Park--5x2 min run on grass, 3xTarshes Hill--48.8, 48.9, 44.2--felt just ok, need more sleep--Lindeman came back today from Duke--161 lbs

8 mi
Howe Ave--27:50 out, 26:00 back

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
Goethe Park, strides at Jesuit--felt very tired, light-headed, 101 temp when I got home

5 mi
raced league meet & ran as slow as possible--6th in both races--4:52 & 10:48--9 am flight tomorrow for UCLA

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
ran San Vicente Boulevard to Santa Monica Pier and back--49:00

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
1.5 mi jog in the a.m.

State meet: 1st in 1600 heat, 4:11.4, last 400--57.8--felt pretty easy

5.75 mi
1.5 mi morning jog

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
from home at pretty good recovery pace--out in 27:27, back in 27:17--talked with Dani about assault on 3000 record this Saturday--161 lbs

7.5 mi
@ ARC track
3x800, 5 min rest after first 2, 6 min after 3rd--2:08.8, 2:07.5, 2:04.5;
2x600 on 4 min--1:32.4, 1:31.3;
2x300& 1x200 on 2 min--42.8, 41.6, 26.9--ran at 7:30, very hot

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
@ ARC
On grass: 3x90 sec runs, 90 sec rest;

On track: 3x200 29.7, 29.2, 26.9; 3x100 on 1:00; Dani coming in tomorrow

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
a.m. --8.25 miles at good pace--6:20?

p.m.--3 miles at easy pace

will concentrate on 1500 from here on out--we both have chance at making the team--IPI on Saturday