Surviving Stupidity

Horrible start to the week as I thankfully survived Sunday's stupidity. Sunday was scheduled to be an 8M long run, but I was willing to extend it to 15M with Rudy Rocha, Brent Riley, Tom King, and Chris Bittinger at 5:45 in the morning in Seabrook. However, the "long run" turned into a race-tempo effort of "d!ck-waving" and interval training. Absolute high school running and immaturity. I was only man enough to stop at 8M to minimize the damage (had raced on Saturday and the sub-5'50" pace running was straining my left hamstring/adductors). Looking back, I will never compromise my training again. I think we all learned from this run. Anyhow, I was still feeling the effects by Tuesday's track workout, but I still able to hit my goal pace. Wednesday I was in quite some pain, but I toughed it out and had a solid bridge workout on Thursday. Friday will be complete recovery and I may attempt another 5 km race on Saturday before heading up to Huntsville with Chad on Sunday for a solid 18-Miler.

Monday, 11-27-2006
26'51" for 4 Miles around Nottingham Park

Tuesday, 11-28-2006
AM: 39'55" for 6 Miles on the Seabrook Trails
PM: 1h Track Workout for 9 Miles of Total Running
2 x (1200-800-400-200) at 10K Goal Pace (73's) with 400M Jog Rest (200M after 200)
3'39-2'24-1'13-35" / 3'39-2'22-1'09-35" in Spikes + 1200 in 4' in Flats

Wednesday, 11-29-2006
1h13'07" for 10 Miles on the Seabrook Trails

Thursday, 11-30-2006
AM: 1h12'10" for 10 Miles Total of Hill Work on the Kemah Bridge
9 x 400M Uphill (3 "Easy", 3 "Medium", 3 "Hard") with 400M Jog Down Rest
1'25-1'22-1'23-1'18-1'19-1'18-1'13-1'15-1'14" (Avg. Rest of 2')
PM: 34'10" for 5 Miles of Recovery at Nottingham Park

Friday, 12-01-2006
AM: 33'17" for 5 Miles of Recovery at Walnut Park
PM: 33'35" for 5 Miles of Recovery at Nottingham Park

Saturday, 12-02-2006
1h Total Running for 8 Miles in Nassau Bay
30'08" Warm-Up for 4 Miles, Reindeer Run 5K in 15'59", 1M Cool-Down

Sunday, 12-03-2006
2h12'32" for 19 Miles at Hunstville State Park

Total
85 Miles

Popular posts from this blog

Shami Marathon Prep (WK 10)

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o
Read more

HIT THE GROUND RUNNING

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5
Read more

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more