Cliff Nielson's Brief Training Log

10 minute warmup @ 6:26/mi

• 4x100m stride with middle 40m all out
• 4x400m w/60 sec rest:
  • 63.05, 64.05, 63.48, 64.05
• 4x400m w/60 sec rest:
  • 62.85, 63.43, 64.36, 64.92
• 4x200m w/30 sec rest:
  • 30.44, 31.97, 32.79, 33.19
• 4x200m w/30 sec rest:
  • 30.09, 30.53, 30.76, 30.39
• 1x200m
  • 27.74

10 minute cool down @6:42/mi

Conditioning:

• 2x 135lb x5 Barbell Squat
• 2x 145lb x4 Barbell Squat
• 3x 20lb Lateral Box Stepup (each leg)
• 5x max standing broad jump
• 5x max vertical jump 

4 mile easy run @6:54/mi on the cushy and soft grass of lakeside park after sunset. 

4 mile easy run @6:54/mi on the treadmill

10 minute warm up @6:40/mi

1600/500/400/300/200 with 5/4/4/4 min rest

• 1600m
  • 4:39.2
• 500m
  • 1:14.71
• 400m
  • 59.39
• 300m
  • 43.51
• 200m
  • 27.35

10 minute cool down @6:40/mi

This workout helped me become a faster runner. To see one of my latest races, click here. 

4 mile easy run @6:42/mi on the soft and cushy grass of lakeside park just after sunset. 

3 mile easy "adventure" run @6:40/mi. around Thanksgiving Park during my lunch break. Tried to run on soft surface as much as I possibly could so I ended up doing most of my run around a really uneven dirt field (the outside of Cornbellys). Slowed me down quite a bit but felt really comfortable even though it was cold and windy. Race day tomorrow, in Boise. 

10 minute warm up @6:10/mi, drills, 4x100m strides in the parking lot, put on spikes and did a bunch more strides before the race started. 

800m "race":

The gun went off and I got boxed in pretty bad, couldn't get out without ruining someones day. Went through the 200m in 30ish and watched as the leader tore through that lap in the pace that I wanted to run (26.x). The race got away from me and as soon as I realized that I wasn't going to be able to hit the time that I was shooting for (1:52-1:53), I shut it down. Finished in 2:00.6, feeling very frustrated. Haven't done very much racing over the last couple years and it really showed. 

Went and jogged an easy mile and then put my feet up and started focusing on what I wanted to do in the 3000m. I had only registered for the 3000m to run it as a workout. My training is in no way geared towards the 3k and I am still around 10-11 pounds over my race weight of 155-156. Before the race, I decided on a race plan of just running 5k effort/pace for the first 2800m and then killing it on the last lap. Went out and did an easy mile warmup, drills and a bunch of short strides on the inside of the track, while we were waiting for the race to go off. I went into the 3000m still feeling a bit down from the botched 800m.

3000m race/workout:

Stuck to my race plan and hit 35.x on just about every lap (might have ran a couple 36s during the last k) and then ran full tilt for the last 200m. Closed in around 29-30, which is okay. Had a finish time of 8:52.9 which isn't too bad considering I am way over race weight and doing next to no endurance training because of my foot. 

Right after my race finished, I threw on my trainers and went out to the parking lot for a mini-workout- just to try and get a little bit more out of a disappointing weekend. 

Mini-workout:

5x1 min hard, 1 min easy. 

• 4:54/mi average on the hard portions 
• 7:13/mi average on the easy portions

10 minute easy cool down @7:06/mi. 

Had a long solo drive back to Orem, with a lot to think about. Today ended up being more of a training day than a racing day.