Sticking to the Goals. . . .

Now that school has started, I find it harder and harder to find time for the small things to help my running. Something that I started doing during the week of camp, was getting in the ice bath at least once a day, even twice when I could. Now, with school, I have to get in in between classes or after practice when the trainers room is still open. So far, I have been in the ice bath at least once a day since school started and I want to make that my new goal: Every weekday, get in the ice bath at least once. (I only say weekdays because the trainers room is rarely open on the weekends if at all). I also have another goal set out, something that I have never did in the past: Get on a set sleeping pattern. Go to bed the same time every night and wake up about the same time every morning. So far, this has been successful. I have been going to bed at 10 pm every night. This has made me feel great in the mornings and less tired during class and workouts. This is with the exception of Sunday night, I work until midnight, but I am in the process of getting my schedule changed for that day.

It has always been the small things that make someone go to the next level. I just listed two things that I have not kept true in the past years in my training. Sure, I would go to bed early, but maybe only 2 or 3 times a week, and I might of got in the ice bath once a week. Now, I have set these goals in attempt to become a better runner. And it is also helping my education in a way of not being tired during the day.

Something else I have been thinking of these past few days is my training from here on out to November 21st, the day of Nationals. Right now, I am at a level where I have never been in the past. It is something I need to hold on to and do right, because if done right, great things will happen. We have 88 days until the National meet. During those 88 days, a lot will happen with my training. We will have races, long runs, morning runs, mile repeats, time trials. trail runs, recovery runs, minute runs, and the list goes on. It is my job to manage these, and coaches, to where I have my best race on November 21st. I think one of the most important things to manage is the peaking process, especially for someone like me at nearly 100 miles a week. I have been studying my log to see how I should go about the season mileage wise. I have also studied Nik Schweikerts log (from last fall), a runner that graduated from Malone, he finished 2nd in the nation last year. I usually do not like to copy other peoples training, but I am not doing anything except looking at how he went about his mileage per week, the week of races, and how he situated his long runs. I am not going to copy anything, just get my own ideas on what to do with my mileage. His mileage going into last cross country season is very similar to my mileage, and I think he did a very good job at peaking last year. I have decided to keep my high mileage until pretty late in the season (was going to do that anyways). I have set out a rough weekly mileage plan for the weeks to follow:

My previous week was 96 miles

August 24-30: 100

Aug. 30-Sept. 6: 85 (race)

7-13: 100

14-20: 85-89 (race)

21-27: 94

28-Oct. 4: 85-89 (race)

5-11: 85 (race)

12-18: 92

19-25: 78-80 (race)

26-Nov. 1: 73-75

2-8: 70-73 (race)

9-15: 58-60

16-22: 55 (NATIONALS)

So, thats how it looks for me. I am very excited about the next 88 days, and am confident with the workouts Eric has planned, running Hangover and Trails once a week, and the amount of miles I am doing and will be doing, the season will be my best season ever.

Michael Owen