Continuing on in the Cold ATL
Tough training week. I have been training very hard since I am in a transition week before work really kicks into high gear, so I am sort've in cram mood. I started off the week with some nice recovery but soon got in over my head with my Tuesday track workout. I completely attacked the morning run quite hard on the Mountain, discovering a nice simple 9M loop of hills, and so by the PM, I was pretty trashed and fatigued. Then, with Green aiming for 8 x 800m in 2:16, I didn't want to disappoint and set out to run 2:20's. Well, I did for a couple before adjusting to quarters for one ugly track workout at a beautiful facility at Marist High. Showed some true determination with a 13M Bordin fartlek on Thursday on the Silver Comet Trail (running into the Clemson guys), but fear that since the fartlek was done in the PM, I may not recover in time for my local 5K on the weekend. We shall see.
Well, ran the Walton Raider Chase 5K this weekend and won in a Course Record time with a 15:59. A bit deceiving as I missed a tangent (thought I had to keep cones to my right) after the mile, going 5:03 and then a 5:21. The 5:21 should be closer to 5:11 or so, based on my estimates, but this was one hell of a course, once again. There were some monstrous uphills and dangerous descents. I was pleased with my strength except for one final 10-15% climb with 600m of the finish that wilted my legs for about 400m afterwards, but I got rolling again with 200 to go and finished well. Here are my pictures. I am bib # 415. Already note the mass/muscle I have gained in my legs from just two weeks in training on the hills here in Georgia. What a difference. I feel as strong as an ox at times. Results. I ran the entire way by myself. It was great. Oh, and lookie how I'm getting used to the weather down here, it was 21-degrees at the start!!! Recovered great, as I hammered out almost an hour in the PM after working all day!
All in all, 101 Miles for the week, which is great. Plus, I had a great massage by Robin Roberts on Sunday, which was much needed. Just need to stay determined and focused once work picks up this next week. Should be challenging...
Monday, 1-29-2007
AM: 6 Miles of Recovery at Kennesaw Mtn. in 40:29
PM: 6 Miles of Recovery at Kennesaw Mtn. in 39:23
Tuesday, 1-30-2007
AM: 9 Miles around Pigeon Hill in 57:19
PM: 9 Miles Total Track Work at Marist High in 1:04:12
3 Mile Warm-Up in 20:06 / 2 Mile Cool-Down in 15:13
4 x 800m in 2:22, 2:20, 2:24, 2:30 (Jog 400m Rest) +
4 x 400m in 70, 71, 71, 71 (Jog 200m Rest)
Wednesday, 1-31-2007
AM: 6 Miles of Recovery at Kennesaw Mtn. in 41:38
PM: 6 Miles of Recovery at Kennesaw Mtn. in 38:57
Thursday, 2-01-2007
AM: 7 Miles of Treadmill in 50:00
PM: 13 Mlies of Fartlek on the Silver Comet Trail in 1:26:00
10' Warm-Up,
1-2-3-4-5' (Equal Rest) + 10 x 1:30 (1:30R) + 8 x 1' (1'R)
Friday, 2-02-2007
AM: 5 Miles of Recovery on Kennesaw Mtn. in 40:52
PM: 6 Miles of Recovery on Kennesaw Mtn. in 41:02
Saturday, 2-03-2007
AM: 8 Miles Total with Walton Raider Chase 5K in 15:59
2.5 Mile Warm-Up, 5K in 15:59, 2 Mile Cool-Down
5:03, 10:25 (5:21 - Missed Tangent), 5:34
Course Record (16:03, Charlie Dickhaus, 2005)
PM: 8+ Miles Steady over Pigeon Crest in 59:23
Sunday, 2-04-2007
AM: 6 Miles of Recovery on Kennesaw Mtn. in 41:02
PM: 6 Miles of Recovery on Kennesaw Mtn. in 40:41
Total
101 Miles
Well, ran the Walton Raider Chase 5K this weekend and won in a Course Record time with a 15:59. A bit deceiving as I missed a tangent (thought I had to keep cones to my right) after the mile, going 5:03 and then a 5:21. The 5:21 should be closer to 5:11 or so, based on my estimates, but this was one hell of a course, once again. There were some monstrous uphills and dangerous descents. I was pleased with my strength except for one final 10-15% climb with 600m of the finish that wilted my legs for about 400m afterwards, but I got rolling again with 200 to go and finished well. Here are my pictures. I am bib # 415. Already note the mass/muscle I have gained in my legs from just two weeks in training on the hills here in Georgia. What a difference. I feel as strong as an ox at times. Results. I ran the entire way by myself. It was great. Oh, and lookie how I'm getting used to the weather down here, it was 21-degrees at the start!!! Recovered great, as I hammered out almost an hour in the PM after working all day!
All in all, 101 Miles for the week, which is great. Plus, I had a great massage by Robin Roberts on Sunday, which was much needed. Just need to stay determined and focused once work picks up this next week. Should be challenging...
Monday, 1-29-2007
AM: 6 Miles of Recovery at Kennesaw Mtn. in 40:29
PM: 6 Miles of Recovery at Kennesaw Mtn. in 39:23
Tuesday, 1-30-2007
AM: 9 Miles around Pigeon Hill in 57:19
PM: 9 Miles Total Track Work at Marist High in 1:04:12
3 Mile Warm-Up in 20:06 / 2 Mile Cool-Down in 15:13
4 x 800m in 2:22, 2:20, 2:24, 2:30 (Jog 400m Rest) +
4 x 400m in 70, 71, 71, 71 (Jog 200m Rest)
Wednesday, 1-31-2007
AM: 6 Miles of Recovery at Kennesaw Mtn. in 41:38
PM: 6 Miles of Recovery at Kennesaw Mtn. in 38:57
Thursday, 2-01-2007
AM: 7 Miles of Treadmill in 50:00
PM: 13 Mlies of Fartlek on the Silver Comet Trail in 1:26:00
10' Warm-Up,
1-2-3-4-5' (Equal Rest) + 10 x 1:30 (1:30R) + 8 x 1' (1'R)
Friday, 2-02-2007
AM: 5 Miles of Recovery on Kennesaw Mtn. in 40:52
PM: 6 Miles of Recovery on Kennesaw Mtn. in 41:02
Saturday, 2-03-2007
AM: 8 Miles Total with Walton Raider Chase 5K in 15:59
2.5 Mile Warm-Up, 5K in 15:59, 2 Mile Cool-Down
5:03, 10:25 (5:21 - Missed Tangent), 5:34
Course Record (16:03, Charlie Dickhaus, 2005)
PM: 8+ Miles Steady over Pigeon Crest in 59:23
Sunday, 2-04-2007
AM: 6 Miles of Recovery on Kennesaw Mtn. in 41:02
PM: 6 Miles of Recovery on Kennesaw Mtn. in 40:41
Total
101 Miles
