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B R E T T  J O H N S O N  | R2M 09



w e e k 5 > Monday - I warmed up a mile, stretched, ran a moderate tempo run (3miles in 17 minutes), then came back and ran a fast 600 (1:29), went for a 2-mile cool down, came back and stretched.  

Tuesday - Warm up a mile, stretched, went out for a 45 minute run, came back and did Abs and core. 

Wednesday - Mile warm up and stretch. Then, I did 6 200's. The first 100 had to be as fast as I would normally take a race out, and the next 100 I had to take it like I was settled in and run a normal pace. I went for a 3 mile cool down after. Then came back and stretched. Then did light abs and core.

Thursday - I warmed up a mile, stretched, went for an easy 3 miles, then I did 6 striders of about 50 meters at race pace.

Friday - Millrose. Congrats to Rocky (Robby for those that don't know) and Jill on two great races. That's really all I can say about that. I hate losing; it’s nothing against anyone, but if I lose I get really down on myself. I actually watched the race last night, my friend recorded it for me, and I made so many mistakes, things that my coach and I went over that I didn't do. Robby, that was a great race. Congrats, man!  

(Saturday was a 45 min run and today was 30-minute swim. Because it is after Millrose it’s not really important, just as a side note.)

That was my road to Millrose. I had a great time writing this and hope that the people who read this all enjoyed it. I'd like to thank Mr. Nepolitan for asking me to do this.  

Best of luck to everyone with their running,


w e e k 4 > I am writing this a little earlier then I wanted to. My twin cousins had their 8th birthday party today. I walked into their house to find out that both were sick. I figured I could deal with that. Then I found out that my grandfather, uncle, and other cousin were sick. That was all my parents needed to hear before they said I had to leave so I didn't get sick. I felt bad because I wanted to stay and play with them. Happy Birthday, Trevor and Hunter!!! 

Monday - We had off school, and it was snowing. I say that because it never snows in Ocean City. I was excited for my first ever run in the snow. I went out for a 50 minute run. It went better than expected, because I ran for the first time with an iPod (well my friend's, mine is still broken!!!!!). Being I had an iPod and was singing (luckily no one was around to hear me, because I am an awful singer; my mom won't even let me sing around her.) and got lost in the music, I tempo-ed the run rather than just a steady 50. John Richardson told me that the butt pocket is good to put your iPod in to listen on a run. I never knew what it was for until he explained it to me. So, I enjoyed my first snow and iPod run.  

Tuesday - Tuesday was a 40-minute run (mile warm up, stretch before and stretch after). It was cold out, so for like the first time in my life I ran in a hat and gloves. My friend Andrew ran with me. He only had to run 5 miles, so naturally I had to go longer. I was sick of my hat and gloves so I asked him to take them in for me. I forgot about them until I got home, I figured I'd just get them the next day instead of calling him. I also did Abs and core that day.  

Wednesday - It was probably the coldest day. I ran outside to find Andrew for my stuff. He told me my stuff was in his bag. When we both went in to get it, it wasn't there. He lost it somehow! Luckily, he had an extra pair of gloves and I had an extra hat in my bag. The track was snow-covered, so my workout was done on the boardwalk. Mr. Moreland--Rocco, as he as better known--has had 200 meters measured up on the boardwalk. I had a 200, 200, 400, 400, 600, 400, 400, 200, 200. My times were 30, 30, 65, 65, 144, 65, 65, 29, 28. Everything was what I was expected to hit, except the last 200's were a little fast. I went on a 2 mile cool down afterwards. (I ran a mile warm up and stretched then stretched after) I did some sit-ups and push-ups after the workout.  

Thursday
- I did an explore Ocean City run with Andrew. I forgave him for losing my gloves and hat because the gloves he gave me I like better anyways. We just ran around Ocean City for 45 minutes not having a set path. When I was done, I stretched and did Abs and Core. 

Friday – I warmed up a mile and stretched. Then, I went on a 45-minute run again, except this time I had to do 6 one-minute pick ups. That is doing my normal pace run, then for a minute I pick my pace up to race pace. Then, I came back, stretched and left. I had to get to a dinner in Atlantic City.  

Saturday – So, I have lied to you all. I thought my workout a week or so a go was the hardest I ever did. I WAS WRONG!! Today I did 16 200's at 7:30 IN THE MORNING. I am not a morning person at all. I had to do it at 7:30 because my team was running the New Balance Games and my coach went with them. I needed someone to get my times and keep me going. My friend Steve, who is a runner, said the only time he could do it with me was at 7:30. He was willing to get up and do it with me (well warm up and cool down with me, not do the workout, just get times) so I had to do it then. Thanks for getting up and sitting in the cold for me, Steve. Now, on to my workout, 4 sets of 4 200's. The first two sets were supposed to be at 32 with a 1-minute jog between each and 2-minute jog between sets one and two. Between sets 2 and 3 I got a three-minute jog. Then between sets 3 and 4 I got a 2-minute jog. Then sets 3 and 4 my 200's had to be at 30 or below. The first 8 200's were at 32, my last 8 some were at 30, some at 29, and some at 28, then a 2-mile cool down and stretch.   

Today was a big downer for me because my school basketball team played a rival school (not our biggest rival), but I know the coach of the other school and most of the players so it was more of a personal rival for me. The game was at four and I was really down between 3pm and 5:30 because I really wanted to play in that game. Giving up basketball for this indoor running still hurts me a lot. I wonder at times if I did make the right decision. 

Sunday - FINALLY!!! After 2 weeks of not getting my day off, I finally got it today. Now, I get to rest up and get ready for a good week of training and especially Friday!!! 

Well, I really am the big dumb moose. I went to AC for a birthday dinner on Friday. I parked at The Tropicana and went to PF Changs. After dinner, my friends wanted to go ice-skating. I couldn't go but offered to drive them there. Well, it turns out there are 2 Tropicana parking garages and I walked around the OTHER one for 35 minutes trying to find my car until I looked over and saw there was another garage. I didn't want to bother finding the stairs so like an idiot I just ran up the car ramp. There were some pretty big inclines, and let me tell you, I got a workout going up 4 floors to my car. I finally found it and got my friends to their ice-skating.  

Other than that, there are no real interesting stories to tell you. I have been staying low key and resting a lot in preparation for Friday. I think this will be my last entry since Milrose is Friday; I just want to say it was very enjoyable to write this and I hope you all enjoyed reading. I tried to make it as interesting as possible for you. 

Good Luck on Friday, everyone, and God Bless.

Brett.........Bullwinkle

w e e k 3 > Monday – I warmed up a mile, stretched, and then went on a 50-minute run that totaled 8.5ish miles. Then, I came back in and worked on my core and abs.

Tuesday - The hardest workout I have ever done in my entire life or, at least that I can recall. It was 6 500's. I’ve never worked out at that distance so pacing was a nightmare, not to mention I had remembered my pants but forgot running shorts to wear under them. So, I had to run home to get shorts then come back. I only got to warm up a half-mile and barely stretch, so everything was out-of-whack to begin with. The workout was a nightmare, I was supposed to run 80's but that didn't pan out too well. I went something like 82, 80, 84, 86, 84, 82…something like that. On the cool down my back really tightened up, so I only made it a mile and a half cool down. I went into the school to stretch. It was a nightmare day overall, considering my iPod and cell phone both pretty much broke that day too. I got a new cell phone that night, so I was happy. Now, just waiting on my iPod!!!!

Wednesday – I warmed up a mile, stretched, and then went on a 43-45 minute run. I say that because we stopped at my friend’s car on the way in, so he could pick up his water; it was a 2-minute slow jog back to school. That run was probably 6.5 to 7ish miles. Steve and I went exploring around Ocean City, so it wasn't a normal loop that I know how many miles it is, and I'm way to lazy to Google Earth it. So, best estimates work. Afterwards, I went into the school and worked on my core and abs.

Thursday - Warmed up a mile, stretched, and then ran another lap. Today was a speed workout day. I ran 200's, 8 of them to be exact. The thing was, it was windy so we started 50 meters after the 200-meter mark on the track and ended 50 meters after the start. Now, I would pretty much trust my coach with my life, except for the fact that times don't lie. I wasn't exactly running 200's, I don't think. You be the judge 29, 30, 28, 27, 27, 27, 27, 26. I hope I was, with those times, but I think it was a little short. I cooled down for 2 miles, then went into the school and stretched.

Friday - I had to do my warm up and stretch in the school. ERRRRRR, I hate running in the school. Then, I went out and did 5 easy miles in the freezing cold! That was probably about 31 to 32 minutes. Came back to do core and abs.

Saturday - I ran 3 miles because I had a race the next day. Then, I did 6 striders about 50 meters each, then stretched.

Sunday - I warmed up 10 minutes, ran a 1200 at the state relays. My time was eh, 3:06. Something has been up with me, the last two indoor races I have been getting really light-headed with about three laps to go. Like last week, my kick just wasn't there today. I cooled down for 20 minutes, then stretched and left.

News, there is not too much to report on this week. People love to fall around me, for the second week in a row I was running with someone on a cool down and out of nowhere Jack trips, falls, and slides on pavement. Once again, I thought it was the funniest thing and started laughing my head off. I won't elaborate because no one knows who that is unlike last week with Robby and Tyler. I am presently getting ready to go out to Starbucks with Erica and get my Starbucks. I am becoming a firm believer in "chocolate cures everything" (thanks Melanie and congrats on Millrose!!!!!) Only other bit of news that I can come up with is that Robby and I got nicknames. Robby got nicknamed "Rocky", the cool flying squirrel. I got nicknamed "Bullwinkle", the dumb moose. What can I say; I've got a lot to live up to now. Well everyone, I can't keep Erica waiting plus I'm excited to get my hot chocolate!!!

Congrats on everyone going to Millrose!!!!

Brett.... uh, I mean Bullwinkle


w e e k 2 > This week has been my first week of real solid injury-free training since the injury. My week went like this: (for all days, except Wednesday, warm-up consists of a mile warm up and stretching, and stretching after as well)

Monday- I went on a 50-minute run that was a little over 8 miles. Then, I went to the weight room in our school and lifted for about a half hour of upper body.

Tuesday- I did a workout, 6 by 600 with a 400-meter jog in between. I was between 1:42 and 1:44 for all 6. My coach wanted me to be about 1:45 for all, so I was happy with the times. Then, I did 8 minutes of ab work (No, I'm not a baby. It’s a continuous workout, 16 exercises 30 seconds each).

Wednesday- That was a recovery run day. I ran for about 45 minutes. Today, I didn't warm up I just rolled right into the run. Then, I stretched like normal after.

Thursday- I did a speed workout. 6 by 300 with a 100-meter jog in between. I was between :47 and :49. My coach wanted me to be :50 for all, so again a little under. My cool down wasn't the greatest. My back tightened up pretty badly, and I had to shoot over to the chiropractor to get it worked on.

Friday- Day before a race. I ran 3 miles easy. Then came back and did 6 strides in my racing spikes. The strides were about 60 meters each.

Saturday- The Hispanic Games were today. I warmed up for 10 minutes and 38 seconds with my two boys, Robby Andrews and Tyler Udland. Then, I came back and did my pre race stuff. I was feeling a little light headed before the race, but it wasn't that bad. I was not happy with my race at all; I didn't have my normal kick, and I felt really tired at the end of the race. Yet, I really enjoyed my first race on an indoor track. It was a little hard getting used to it though. Marco was better than me on this day, and he ran a smart race. I give the credit to him. Congrats on Millrose, man. You earned it. I couldn't cool down because I was really light headed and unable to stand for about 30min after the race. That night I went to Starbucks with a friend of mine, and that took my mind off things (thanks Rachel). Melanie, you are right, chocolate cures everything (I got a large hot chocolate, in case anyone was wondering).

Sunday
- Well, not cooling down made my hamstrings a little tight, so I will be off to the pool for swimming and running (in the pool) for about 40 minutes or so. I don't get my day off today!!

Now on the funnier SLIDE of things: I was warming up before Hispanic Games with Robby and Tyler, as you know. Tyler was telling a rather funny story (I'm still debating if it was better than my story, only because you weren't involved in yours). Anyway, it is snowing out and we are running though this park. We go around a corner and out of nowhere, Tyler slips and falls to the ground. So, naturally, Robby and I laugh at him. He goes back to telling the story. When we go around the same corner again, he decides to walk. Well, he slips and slides almost into a split this time. Again, Robby and I are laughing at him. We are telling him how we are both going to make fun of him in our blogs. About a minute after Tyler slides for the second time, Robby falls around a different corner. Tyler gets a little revenge and can laugh at him, and I of course join in and am laughing as well. I was the only one not to fall!!! Therefore, I get to make fun of them both for falling!!!!!! Haha. Sorry guys, but the world needs to know. I still love you guys though. Here is the question to ponder: we were missing Doug Smith on the warm up. (I'm just counting the NJ guys that were there.) Would he have fallen if he were with us???? Haha.

Well, congrats to Emily and Marco on making it to Millrose, and best of luck with the upcoming week of training.



w e e k 1 > After cross country season I normally take the winter off. This year I have decided to run, taking only a week off to rest my foot. My first week back to running was the week of Dec. 22. That was a very boring week; running consisted of 2 to 4 miles in times anywhere from sixteen to thirty minutes. Nothing really interesting or hard. However, I did get a visit from Melanie Thompson on Saturday of that week, which I was excited about. We had a very intense game of HORSE (basketball), and it is to be continued. We actually played many games, but they were just for fun, this is the serious game. It got too cold outside to finish, therefore it is to be continued. Playing HORSE was probably the hardest I had to work that week because she had me chasing footballs all over my yard!!! Girl can throw a football!!!!!!!

Then, this week has been mostly a great week of training :

Monday - 6 mile run, first real run at a decent pace since the injury

Tuesday - First workout back since the injury, 6x400m (72, 72, 70, 68, 66, 58). It was just to get me back in shape, nothing real impressive.

Wednesday - 7 mile run at a good clip, with a pretty good training partner (John Richardson). That was a difficult run. It was the first run I hammered, and he beat me up pretty good on the run, but it was what I needed.

Thursday - was New Year's, and I welcomed the new year with a 6 mile run with a tempoed 3 miles in the middle (16:55) for a 5k on the track. Again, nothing big but it was my first real tempo run on the foot. This was to really see how my foot would respond after the first full week of training

Friday - was a recovery day. 40 minute jog with one of my good friends (Steve Hoffman). My coach wanted me to really take this easy, to give my foot somewhat of a break.

Saturday - was where I didn't have the best day in the world. I had gotten sick (cold and a little breathing problem) on Monday, that did not really hamper me until today. I did a time trial mile. Two miles of warm up/run came back and ran the mile. After two laps I felt awful and packed it in the last two for a blistering 5:02 mile, then a 3 mile run after. Afterward, I was feeling better. I still couldn't really breathe, but my legs felt great.

Sunday - is my off day. I never run on Sundays...unless I'm told to, but I rarely get told to...so I'm happy.

News and Notes: I was supposed to have a pretty good training partner this week. No one has really ever heard of him, I mean he isn't really that fast, but Robby Andrews was supposed to come and stay with me 3 days this week. Like me, he got a little sick and was unable to come down. I did however drive up to meet him yesterday because he had my racing spikes (he works at a running store). Thursday was a big day for me, I verbally committed to the University of Virginia and I was pretty excited about that. So, I will be running with one of my best friends for the next four years. Again, probably never heard of him, but it is Robby Andrews. My foot being injured was a blessing in disguise. Yes my running was hampered majorly, but I was supposed to run at the Invite in Rhode Island on January second.

Being that my foot was hurt I wasn't able to and instead I was able to watch my cousin walk down the aisle in her wedding. It was an exciting time for my family, Shauna and David, and especially me. Maybe their wedding was the reason I ran so horribly the next day but nevertheless I was happy to attend and watch a great guy marry my cousin. I am proud to welcome David into the family. Shauna and David, I wish you happiness and love, and may God bless your years together.

Now, I am on the recovery trail and will be doing everything I can to get better. I will be racing in the Hispanic Games this upcoming Saturday, but I will let everyone know how it goes in my next writing.

May God bless everyone in the new year
Brett





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