Training Log Download for Mike Morgan
7/01/2006 - 9/19/2006
Date	Distance	Workout Name	Comments
07/01/2006	10	Easy Run	Kyle was lying to make friends again.
07/01/2006	4	Easy Run	Either we were running quick, or my legs felt crappy after the good ol' Saturday shift. It must be Christmas in July, because it is non-stop action at the stores.
07/02/2006	9	Easy Run	I am very, very hesitant to call this one 9 miles. Felt good.
07/02/2006	4	Easy Run	Long shift at GP, felt fine on the run.
07/03/2006	10	2 Loops at Sheldon	Got eaten alive this morning. After a late start, our workout was 2 loops at 10:15 and 10:00.
			Splits: 9:58, 9:41
			Ran it a bit quick, I just cant find any kind of pace on ths course. Flet fine. Last workout of the segment.
07/03/2006	0
07/04/2006	11	Easy Run	Ran in Royal Oak, watched Cad snake the feild at the firecracker mile.
07/04/2006	4	Easy Run	Felt like Ass-In-A-Glass.
07/04/2006	0		4 of July nap.
07/05/2006	10	Easy Run	Kyle "Custard Puff" O'Brien set it off early and we rolled for a good chunk of the run. We were "Johny Fresh Legs" today.
07/05/2006	6	Easy Run	Sell took me on the Paul Hogan loop.
07/06/2006	10	Easy Run	Nothing special today.
07/06/2006	0		Went into a Sero's coma
07/07/2006	8	Easy Run	Felt average, didn't sleep well last night. I thiink that I napped a bit too long.
07/07/2006	4	Easy Run	Ran at Niagra Falls, neat run, legs felt like butt.
07/08/2006	8	Easy Run	Ran the Boilermaker course. Very challenging course, should be exciting.
07/09/2006	9.33	Competition	Very tough course, I think second to Hispital Hill in KC. Going into the race I wanted to be around 4:52 pace, after running the course I was hopling to run 4:55 pace, which I did. Although it was downhill, my 5th mile was the fastest that these feet have ever seen, 4:26.
			Splits: 5:02, 5:04, 5:05, 5:13, 4:26, 4:49, 5:06, 4:38, 4:56, 1:28= 45:49
			It has been a good segment, I dropped PR's in the mile, 15k, 20k, and 25k. Although it doesn't count, I also lowred my 10 mile PR during my 20k.
			I am pumped for downtime, and will be ready for this next segment.
07/09/2006	1.2	Easy Run	5am shakeout.
07/20/2006	7	Easy Run	Good to be back in the group.
07/21/2006	10	Easy Run	Humid this morning, but cool.
07/22/2006	10	Easy Run	Felt good.
07/23/2006	12	Easy Run	Got rolling this morning, typical Sunday morning group run. Right now, 12 miles seems like a long run.
07/24/2006	11	Steady State Run	It took all of about 2 miles till the race started. Bobby V. Kyle V. Kenyan Steve. I think that Bobby shot his load early, Kyle fell off a bit then battled back into the lead, just before Steven took the checkered flag.
07/24/2006	0		Nap..Nap...Nap!
07/25/2006	10	Easy Run	A bit easier this morning, Kyle didn't serve up anymore threats to Moen.
07/25/2006	0		Nap
07/26/2006	11	Easy Run	Got rolling after Moen initiated talk of the FDA's stance on cherries.
07/27/2006	10	Easy Run	Thick air this morning. Used a bit of discipline this morning, as I wasn't feeling fresh enough to hammer. Had a nice run.
07/28/2006	12	Steady State Run	Moen and O'Brien got out early, and I decided to get in on the fun. Rolled several 5:30's before getting Chomped down by Chad. Very solid run.
07/29/2006	10	Easy Run	A bit tired this morning after the Poison concert last night, well worth it. Pace was steady, then Marty and Mop broke it open. Luke had enough and we rolled to catch the leaders, but that was short lived when we went straight on the PCT, and others went Levernois.
07/30/2006	13	Easy Run	Met KOB early to get a couple in before hand, then rolled the 9.3 loop at about 5:40 pace with KOB, Mop, and Moen.
07/31/2006	14	Easy Run	Very tough morning. Started running at about 9:30, and finished up around 12:30. Lots of broken up running, and running at a slow pace in 95 degree heat sucks. Not a very beneficial run.
08/01/2006	10	Easy Run	Another bad day. Schedule is out of wack. Yesterday was worse in terms of heat. Power was flashing at driftwood , Trent must have had every light and appliance on during the Michigan power shortage.
08/01/2006	0		Nap
08/02/2006	12	Easy Run	Another thick morning. I think that I have sweated out 10 lbs over the last 3 days.
08/02/2006	0		nap
08/03/2006	10	Easy Run	Feels like winter has arrived. It was Kyles birthday bash 10-miler.
08/03/2006	0		hardcore nap
08/04/2006	10	10 Mile Slice Down	3 mile W.U.
			10 Mile Slice
			3 Mile C.D.
			splits:
			5:53, 6:01, 5:50, 5:44, 5:36, 5:25, 5:16, 5:08, 4:55, 4:45= 54:34
			Good workout for the group as a whole, real big crew in the lead pack. I felt fine.
08/05/2006	10	Easy Run	Ran a bit earlier because I had to get GP.
08/05/2006	4	Easy Run	Long GP shift alone with no credit card machine and phone only working in the back room. I ran at GP after work.
08/06/2006	10	Easy Run	Out and bck on the stoney path due to construction. ran the 10 mile stretch in 1 hour. Last half of the run got spicy.
08/07/2006	17	Long Run	Pace was just starting to get heavy when Mr. Pants almost got wacked by an F-150, then we illed the rest of the way in. I felt like butt the last 2 miles or so. It feels like we haven't done a long run since April.
08/08/2006	10	Easy Run	Ran on the trails in Oakland U. Not much else going on.
08/08/2006	4	Easy Run	Pumped for Tom Petty concert this evening with Yacho.
08/08/2006	0		Big nap.
08/09/2006	10	Easy Run	Cool morning, very controlled pace. Felt fine.
08/10/2006	12	8 mile gang bang	Almost used the "excellent" classification, but I don't just throw that around like dollar bills. Workout was 8 mile tempo at marathon pace, which was 5:11. Ran last four miles then did a u-turn and ran back home.
			Splits:
			5:12, 5:02, 5:10, 5:10, 5:07, 5:06, 5:02, 5:09= 40:59
			2 mile WU/ 2 mile CD
08/11/2006	10	Easy Run	Got rolling, kind of a chilly morning.
08/11/2006	4	Easy Run	late evening run after dropping Yacho off at the airport
08/12/2006	10	Easy Run	Early morning to Hell, MI to help out at the race, then long drive to Chicago. Went for run around 4pm. Not a great run. I think that long morning wore on me a bit.
08/13/2006	13.1	Competition	While Kyles pacng was good, it was not great like mine. What he forgot to mention that I was the only person in our group to actually hit 5:11 two times, he had only one. In addition, I have now found out through a anonymous source that the 5:03 "mile" was not a mile at all, rather it was .95 of a mile making my mile exactly 5:11. This also means that the following mile which Kyle ran his only 5:11 was a long mile meaning that he was actually fast for his only 5:11 mile because it was 1.05 miles in 5:11.
			This once again proves that I am the pace-master once again. I might also contest that I am the best pacer in the World. Pay me Kevin!
			2 mile W.U.
			13.1 mile pace race
			splits: 5:15, 5:06, 5:16, 5:12, 5:11, 5:07, 5:13, 5:11, 5:03, 5:11, 5:12, 5:17, 5:10, :42= 1:07:59
			3 mile CD
			Had to let Randy Bill, and J.J. Gingivitis go the last mile.
08/14/2006	12	Easy Run	Ran on the lakefront in Chicago. Didn't feel all that great. Got rolling with big ern and sell.
08/14/2006	4	Easy Run	Ran after a crummy drive back from Chicago. Didn't feel all that great.
08/14/2006	0		Nice nap while Kyle drove us home.
08/15/2006	10	Easy Run	Me and kyle both agreed that he was very wrong, and I was exact in my assessment of our pace job this weekend. Then we ran 10 miles.
08/15/2006	4	Easy Run	Back to a normal schedule, feeling better.
08/15/2006	0		Nap
08/16/2006	18	Long Run	Ran one of Clint's USATF loops, not a bad loop. Got rolling right out of the duck pond, and really stomped it down midway through Sheldon. Had several sub-6 minute miles and a chunk of 5:30 or better miles. It was good to have Gatorade, I can use all the parctice that I can get.
08/16/2006	0		Lon Run Nap
08/17/2006	10	Easy Run	The waters were calm this morning. I was a bit sore from starting up my ab routine which I haven't done since Feb.
08/17/2006	4	Easy Run	big nap, was out of it for most of the run
08/17/2006	0		Pre-Ted Nugent nap
08/18/2006	10	Easy Run	Nice easy run, we must have a workout tomorrow? Went to a kick-ass Ted Nugent concert last night.
08/18/2006	4	Easy Run	Post work 4-banger.
08/19/2006	12.5	Launch(4)-Rip(3)-Rip(2)-Launch(1)	Early morning. I think that I developed a mild broiler due to the combo of the early morning, and the deram that I had about getting 8th place at a model competition, which I easily beat Lander, but got beat by Ted Turner who ended up winning the competition.
			Warm up 3 miles
			Workout was 4,3,2,1 @ 5:01 pace
			Splits:
			(4)4:55, 4:56, 5:01, 5:03= 19:55
			1 mile recovery
			(3)4:56, 4:59, 5:00= 14:56
			1 mile recovery
			(2)5:03, 4:52= 9:55
			1/2 mile recovery
			(1)4:58
			2.5 mile cool down
			Other than the broiler, felt very good.
			p.s. Kyle led every fast mile
08/20/2006	12	Easy Run	Got chilly and misty on this run. Noticed that some of the trees are already starting to turn, I swear that it is only August?
08/20/2006	4	Easy Run	Ran the 4-banger, then showed Moen and Rizzo how to eat, puting away a 2-plus pound Chipotle burrito. Look out Selbo, I might end up eating you BROTHER!
08/20/2006	0
08/21/2006	10	Easy Run	Almost wore a long-sleve shirt this morning.
08/21/2006	4	Easy Run	Busy day at the running shop, then ran with Rizzo.
08/22/2006	20	Long Run	That A-hole Morgan pushed the pace like he owned the road, only to get dropped comming home on the Paint Creek Trail. Pretty standard Morgan.
			I got one for you....
			Hey Mike, remember that time in 1986 when you got lapped doing the Presidential Physical Fitness Test Shuttle Run? Well, I do. Look out because it's going to happen again!
			Run went fine, was a long haul. Several sub 6 minute miles, with a couple of sub 5:20's, including a 5:01 on the trail. It's a day like today that makes me wonder how I am supposed to run 26 miles at a faster pace.
08/22/2006	0		Long run nap
08/23/2006	10	Easy Run	Easy pace, legs were a bit tierd this morning.
08/23/2006	4	Easy Run	Big ol' nap this afternoon.
08/23/2006	0		Took a big nap to get ready for my four miler.
08/24/2006	12	Easy Run	Legs feel much better, ready to roll tomorrow.
08/24/2006	4	Easy Run	Took a good spill on the 4-banger. Not enough traction on the burns for a wet surface.
08/24/2006	0		Pimp nap
08/25/2006	11	3X3 Animal Style	3X3 with my 2 Amigos, Ern and KOB. Workout went very well. Thouht that I was going to pee the bed because of a cold, but it went fine.
			3 mile WU
			Splits:
			4:57, 4:59, 4:57= 14:53
			1 mile recovery
			5:02, 4:57, 5:01= 15:00
			1 mile recovery
			4:59, 4:58, 5:00= 14:57
			3 mile CD
08/26/2006	12	Easy Run	Legs were beat up this morning, saw Papa Ormsbee yesterday and he made me his you know what. I think that the group as a whole felt yesterday a bit.
08/26/2006	4	Easy Run	Got ambushed at Grosse Pointe store today. Legs felt suprisingly good this evening. Then I graced Moen with a nice shot of my bean bag when I was stretching after our run.
08/27/2006	12	Easy Run	Good run, had a heavy gut the last part of the run because of a late dinner last night. Big pack of thugs this morning.
08/27/2006	4	Easy Run	Was stoned with runners high for the whole run, it's wierd, because I have not done anything all day.
08/27/2006	0		Nap
08/28/2006	12	5 X Deuce	Now we are getting to the good stuff. Didn't feel all that great for this one. Had a nice broiler midway through the first interval. I need to get better at not eating so much crap food the night before a workout.
			3 mile WU
			5 X 2 miles w/ 800m recovery
			3 mile CD
			Splits:
			4:59, 5:01=10:00
			4:57, 5:03=10:00
			4:56, 5:01=9:57
			4:58, 5:00=9:58
			4:45, 4:55=9:40(last 2 miles, fast)
08/28/2006	0		post-sero's nap
08/29/2006	12	Easy Run	A bit tiered this morning.
08/29/2006	6	Easy Run	First day of big boy milage, it was a bit different doing a 6-banger.
08/29/2006	0		Nap
08/30/2006	12	Easy Run	Legs feel good, should be ready for 3X3 tomorrow.
08/30/2006	6	Easy Run	Nice afternoon, felt good.
08/30/2006	0		Routine
08/31/2006	11	3X3 Animal Style	Was a bit chilly and windy this morning at the boat launch. Workout went well, I was a bit aggressive. I feel very good about where I am right now, I hope that it can improve or last until October 22.
			3 mile WU.
			4:57, 4:53, 4:58= 14:48
			1 mile recovery
			4:59, 4:55, 4:59= 14:53
			1 mile recovery
			4:59, 4:57, 4:43= 14:39
			3 mile CD
08/31/2006	0		Thought that I would go for a nap reccord, but I will fall short because of work on both days this weekend. (Reccord of 11 hours)
09/01/2006	12	Easy Run	A bit sluggish, as expected.
09/01/2006	4	Easy Run	Saw Papa Ormsbee, and he ripped me!
09/01/2006	0		Got the heating blanket out for this nap. It is starting to get chilly at night.
09/02/2006	12	Easy Run	Legs felt good, I hope that my body doesn't go through withdrawal since we don't have 3X3 tomorrow.
09/02/2006	4	Easy Run	Work, run, tigers game.
			See-Yea!
09/02/2006	0		Record tying nap, 11 hours for the week, to go along with my record week in milage.
09/03/2006	20	Easy Run	Met at the Bloomer house to Stoney and back. Had some late night cashews, leading to a mid-run broiler, but other than that, I am pumped to have a new weekley milage record.
09/04/2006	12	Easy Run	Got rolling in the middle or the run with Dee Snyder. Felt about average due to long run yesterday.
09/04/2006	4	Easy Run	Just put in the time this afternoon.
09/04/2006	0
09/05/2006	12	Easy Run	Took it easy in prep for tomorrow. Marty started talking about how Steve Irwin died, Rizzo gave him one of his stares and said that we talked about that on almost every mile yesterday. Then Rizzo said "what are you...deaf?"
09/05/2006	4	Easy Run	Just put in the time as tomorrow looms upon us.
09/05/2006	0
09/06/2006	10.5	Prozack Attack!	Workout was 7 X 1.5 miles @ 7:31.5(5:01 pace) with 800m jog recovery.
			3 mile W.U.
			07:28.1
			07:26.4
			07:29.6
			07:33.9
			07:31.5
			07:21.2
			07:28.3
			2.5 mile C.D.
			Definitely got a bit too anal about maintaining a 75 or better 400m. It just felt like we would run hard for 1200m and shut it down so we could hit a split. Not trying to be Judas, because I know I was a bit fast on mine which is in turn just as bad as being slow. I will calm down a bit next time.
09/06/2006	4	Easy Run	One of my longer days in terms of milage.
09/07/2006	16	Recovery Run	Named the "squirrel" run because Brian whippppped! a big fat dead squirrel at Clint during the run. Good pace for this semi-long run, I think that most of the group is feeling like that squirrel this morning. Good time at breakfast!
09/08/2006	12	Easy Run	Legs a bit heavy. I hope that someone can keep the pace honest tomorrow. ie: Moen and Sheehan
09/08/2006	4	Easy Run	Washed the ol' toyoter this afternoon.
09/08/2006	0		Run hard nap harder
09/09/2006	23	Long Run	Ran another Clint creation, one of the best yet. Got rolling early on, and was 5:30 or better by about an hour into the run. Got on the trail and had digestive problems once again, figured that out and tried to reel the group in with Mr. Pants. Had 4 miles of 5:10 or better miles befor having to slow down to try to hit marathon pace. We finished up the Tienken hill, which sucked hard! Good run, early morning, new PR for milage in one run.
09/10/2006	12	Easy Run	A bit tiered from yesterday.
09/10/2006	6	Easy Run	Post Sunday shift run with Rizzo and Moen.
09/11/2006	12	Easy Run	I think that the 23 miler caught up to me a bit this morning. Didn't feel all that great.
09/11/2006	6	Easy Run	Ran with Rizzo and Kyle.
09/11/2006	0		Nap
09/12/2006	9.5	4 X Deuce	I think that fatigue is slowly settling in. Did 4X2 and got pulled from the lead in typical fashion.
			3 mile W.U.
			4:59, 5:00= 9:59
			800 recovery
			4:54(back on pace after first quarter 70,75,75,75)
			4:57(downhill w/wind at my back)= 9:51
			800 recovery
			4:57, 5:02= 9:59
			800 recovery
			4:59, 4:59= 9:58
			3.5 mile CD
			Workout went well. Poured rain on the first interval and my shoe came untied at the mile so I had to Nortic Track it in from there.
09/12/2006	4	Easy Run	Question 1: If a tree falls in a forest and nobody is arround, does it make a noise?
			Answer: I have no freaking clue, ask Marty.
			Question 2: If Morg falls in the middle of Bloomer and nobody is arround, does he make a noise?
			Answer: Yes! Especially when he catches a neddles bush on the way down.
			Bloomer 2, Morg 0
09/12/2006	0		Post sero's nap
09/13/2006	12	Easy Run	Nice solid 12, felt OK. Brian got all wacko and threw his hat into a field.
09/13/2006	8	Easy Run	Took 75 minutes to get home from GP due to a 30 car pile up on 696. Then Magellin Sell created a loop that ended up being a bit long of my afternoon schedule, so I got in 8.
09/14/2006	12	Easy Run	Another 12 bucks in the bank.
09/14/2006	4	Easy Run
09/14/2006	0		Nap
09/15/2006	9	Deuce-3-Deuce	3 mile W.U.
			2-3-2 w/ 1 mile recovery
			3 mile C.D.
			Splits:
			4:58, 4:57= 9:54
			1 mile recovery
			4:55, 4:55, 4:56= 14:46
			1 mile recovery
			4:59, 4:51= 9:50
			Legs were a bit dead this morning, I figured that 5 minute pace would be getting easier, but it seems to be getting harder.
09/15/2006	0		Pre Ormsbee nap.
09/16/2006	14	Easy Run	Got rolling pretty good this morning. Ran a few sub 5:20 miles on the trail.
09/16/2006	6	Easy Run	Long shift at work, run went OK.
09/17/2006	12	Easy Run	Big ol' group this morning. Then we invaded the Cider Mill and took all of the doughnuts.
09/17/2006	4	Easy Run	A cold is holding me down a bit.
09/18/2006	20	Long Run	Run never got insane, nice 5:50 effort with three bonus miles at marathon pace, 5:04, 5:06, 5:12. Got dropped by KOB, and Mardon going up Tienken.
			Cold still has me down. Got good sleep last night, and should get a Championship nap this afternoon.
09/19/2006	12	Easy Run	Pushed the pace a bit this morning. Feel really good considering long run was yesterday, I usually feel a lot worse.
09/19/2006	6	Easy Run
09/19/2006	0