What is the general philosophy behind your training?
It has changed so many times through the years. I have had the most success this past year with the philosophy that puts staying healthy as the #1 priority. Anyone can train themselves into the ground, but until you can learn to listen to your body, you won't train consistently enough to reach your potential.
Who is your coach?
Ed Eyestone. (I also correspond with my high school coach, Eric Taylor who is doing his post-doc at Harvard in exercise biochemistry.)
Who do you train with (or do you do most of your runs, workouts alone)?
The BYU squad in Provo (All-American guys like Rohatinsky, Robison, McAdams)
What is your average weekly mileage during the winter? During the summer?
During the off-season, I put in about 80-85 miles a week (in 6 days). During track season it's more like 60-70, depending on a race.
What is the most mileage you have done in a week?
91 miles (in 6 days)
How far is your usual long run?
13-15 miles.
Do you incorporate any non-running activities into your training - eg pool running, weights etc...?
I lift weights twice a week but not necessarily to build strength. It is more for injury prevention, to strengthen muscles or areas that I've commonly had injured in the past. I do lots of deep squats with low weight, some hamstring exercises, and lots of sit-ups.
Sample Week during XC:
Monday: AM 5 miles / PM 11 miles
Tuesday: AM 4.5 miles / PM 10x1000 on grass w/ 1 min rest (avg. 3:02)
Wednesday: AM 4.5 miles / PM 8.5 miles
Thursday: AM 6 miles / PM 5 mile tempo run up Hobble Creek Canyon (pretty good climb)
Friday: AM 10 miles / PM 6 miles
Saturday: 16 miles (1 hr. 44 min, last mile was @ 5:20)
Sunday: rest
Sample Week during Indoor Season:
Monday: AM 6 miles (40 min) / PM 7 miles
Tuesday: AM 6 miles / PM 4 x 1600 w/ 5:30 rest (4:39, 4:38, 4:37, 4:29)
Wednesday: AM 6 miles / PM 7 miles
Thursday: AM - rest / PM 10x400 w/ 90 sec rest (61, 58, 61, 59, 59, 60, 59, 59, 57, 57)
Friday: AM rest / PM 6 miles
Saturday: AM 10 miles / PM 6 miles
Sunday: rest
Sample Week during Summer / Racing Period:
Monday: AM 6 miles (40 min) / PM 6 miles
Tuesday: AM 6 miles / PM 5 x 800 w/ 3:30 rest (2:09, 2:09, 2:09, 2:08, 2:05) -- 7 miles total
Wednesday: AM rest / PM 6 mile
Thursday: AM rest / PM 800 1:57, 8 min rest, 4x400 w/ 30 sec rest (58.5, 61.1, 60.4, 58.5)
Friday: AM 6 miles / PM 6 miles
Saturday: 11 miles
Sunday: rest
Key Workouts:
10 x 400 w/ 60 sec. rest - avg. 59.5
5 x 800 w/ 3:30 rest - avg. 2:08
2 x 3 x 300 43, 41, 39 (2 min rest in between each one, 5 min rest between the 2 sets)
Favorite Workout:
3200 meters alternating fast and slow 200's (40 sec. - 30 sec - 40 sec etc) followed by some fast 200's (24-25).
