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Ducks Fan

It seems the whole word is doing one, so I guess I'll start one (although I had planned on doing one all along). Here it goes:

Thursday:

One mile warm-up
1 200m in 34 as a warm-up
2 X (4 X 200m in 32) + 2 X 200m in 32 with a 600m jog between sets
5 50m all out sprints
Half mile cooldown

Info: Abnormally warm day for this time of year in Salem made the workout pretty enjoyable. First track workout in months and was pretty happy with how it went. It was really windy, so I struggled the first curve.

Friday:

One mile warm-up
10 X 90 meters on a very steep hill, near sprint + 5 X 90 meters on a very steep hill, near sprint + 3 X 90 meters on a very steep hill, near sprint. 200 jog between each set with a 3 minute rest
Half mile cool-down

Info: Wow! I thought my legs were going to fall on around number 8 on the first set. There was a stone bench at the top and after finishing each set I hurled myself on it and thought my lungs were going to burst.

Saturday:

5 miles easy
3/4 mile of running on my toes (as Dan suggests in his "Training" section)

Info: Did my running tonight at about 8 PM because I had to get up at 7 AM to take the PSAT. I was really tired, so I ended up sleeping most of the day and watching football (Go 'horns!). Running in the dark is awesome because I tend to have a lot more energy and it seems like I'm going faster.
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November 9th...

Dan · Posted: Sat Oct 18, 2003 9:57 pm Post subject:

Good stuff. Thumbs Up

I tend to run really well on the occasional night run, too.

I can vouch for how windy it was middle of the week. Some of those gusts were strong enough to stop you in your tracks...

How'd the test go?

Dan
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Ducks Fan · Posted: Sat Oct 18, 2003 10:10 pm Post subject:

The math sections were a breeze, but the I felt Confused

about the verbal sections. I was hoping for some hot dog: eat :: water : drink analogies, but instead they were really hard. The math questions seemed aimed at 8th graders and mostly consisted of geometry and algebra. Maybe I shouldn't go through all this hell in AP Calc if all I need are 8th grade math skills to ace one of the most important tests of my young life. We'll get the results in December.

How'd the meet go today? I saw the results and was surprised how small of a meet it was. Why didn't Symmonds run? Is Willamette one of the better teams in their division? Based off their times compared to GF's, I would have thought it was a college vs HS meet.
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November 9th...

Dan · Posted: Sun Oct 19, 2003 12:11 am Post subject:

The meet was a breeze, other than the only timing system dying literally a minute before the start of the first race. I managed to get it limping through the day, but the men's race was delayed a few nervous minutes... Nearly half the runners were no-shows, so it was quite small. Nick is nursing a few ailments and sat the meet out, but pretty much everyone else ran and 3 of the likely scoring runners made big improvements from recent races while returning from their own injuries. Willamette is easily the best team in the conference and region right now and has a good shot at winning nationals, although the top 4-5 teams are pretty even on paper. George Fox is in rebuilding mode, so there's a pretty big gap there.

When I took the PSAT's, the verbal was surprisingly easy and the math I had a harder time with than expected. I never did that well again on the SAT verbals, but my math score was much higher each time. Very strange.

Dan
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Ducks Fan · Posted: Sun Oct 19, 2003 1:02 am Post subject:

How many times did you take the SATs? I'll just wait until next year, and may take it in the fall once and winter once.
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November 9th...

Dan · Posted: Sun Oct 19, 2003 8:49 am Post subject:

3x, unfortunately. 12 hours of my life I'll never get back... I also took the PSAT twice (my school strongly encouraged us to take it once the year before it counted as a practice run) and the 3 part Achievement test (ACT's, I think it was). I was left with kind of a bad taste in my mouth after the 3rd SAT. I was absolutely positive I aced it, especially the math section which I figured I got at worst a 750 on. (As an aside, from what I understand, the overall test has been adjusted several times in the past 10 years and scores average 100-150 points higher now.) I got the results back with my best verbal score but my worst math score yet. Low to mid-600's, I think, maybe even in the 500's. I was so stunned by that I paid the $40 to get the answer key and a copy of my answers. There were mistakes in there so stupid, either I was lined up on the wrong numbers on the test form or there was a mistake in the answer key. Neither sounds terribly plausible, but I know I could not have made those mistakes considering how on a roll I felt that day. Neutral

Oh well, I probably only lost $30k in scholarship money over it...

Dan
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Ducks Fan · Posted: Sun Oct 19, 2003 8:14 pm Post subject:

Sunday:

Afternoon: 4 miles easy
Night: 3 miles easy

Info: 2 short and easy runs, just how I like my Sundays. Normally I'd go hard tomorrow (because it's a Monday), but I don't have school tomorrow. Thank goodness for conferences and the copious amount of days kids get off now-a-days.
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November 9th...

Ducks Fan · Posted: Mon Oct 20, 2003 9:48 pm Post subject:

Monday:

1.5 mile warm-up
20 minutes of drills
5 X 120 in 18.x sec
1 mile of running on toes (OUCH)

Info: At first I didn't plan on doing any fast stuff, but it was so windy that I just had to. It's not everyday you can run with a 20 mph wind at your back, so it was really fun to fly down the back stretch even when it felt like I wasn't pushing it incredibly hard.
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November 9th...

Dan · Posted: Mon Oct 20, 2003 10:11 pm Post subject:

I bet your calves are feeling lovely. Wink

Dan
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Ducks Fan · Posted: Mon Oct 20, 2003 10:45 pm Post subject:

They most certainly are! I'm sure it'll help strengthen them, so it'll be worth the temporary pain.

What ever happened to 'Da Blog'?
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November 9th...

Dan · Posted: Mon Oct 20, 2003 11:09 pm Post subject:

Give 'er 2 weeks and the pain will be a distant memory.

I haven't had much blog bloat to belt out... Got a bit of food poisoning last week that had me on the verge of throwing up several times a day.

Dan
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Ducks Fan · Posted: Mon Oct 20, 2003 11:49 pm Post subject:

I've heard of the 'Curse of the Bambino', but I think now there's some kind of 'Kaplan Curse'. From bees, to food, to well, er, everything, you seem to be on a streak of bad luck that's been going on for a while (and I think I remember you saying you've been pretty healthy lately).

Surprisingly, my calves feel fine now. Maybe I'll bump it up to 1.5 miles or something. You said they really worked for you, so I might as well give them a shot and really integrate them into my everyday routine for a few months.
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November 9th...

Dan · Posted: Tue Oct 21, 2003 9:04 am Post subject:

Just a day in the life... Rolling Eyes

Ducks Fan · Posted: Tue Oct 21, 2003 11:14 pm Post subject:

Tuesday:

Nothing

Info: With a big workout planned for tomorrow + a lot of homework + last day of 4 day weekend = day off. Tomorrow I plan to do repeats on a huge hill about 600 meters long and really steep, so I hope my legs are up for it.
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November 9th...

Micah Ward · Posted: Wed Oct 22, 2003 4:19 am Post subject:

Taking a day off is ok. I have always been a proponent of rest days even for competitive runners. When you are doing lots of hard workouts and you have a choice between a day off or running junk miles I say take the day off.
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