Onward

And so the training continues. My Coach and I outlined the next month of training and once my family moves here with me, I will be able to lead a more settled life, which will hopefully result in more effective training. This morning I got out for a nice and easy recovery run that went quite well. Tomorrow is an interesting day, as I jump into a local all-comer 3000 meter race before heading off to Gainesville to train a new hire. Should be fun.

Below is a neat exercise inspired by Deena Kastor's website. It not only lists her personal bests, but also breaks down those PR's into Average Pace Per Mile. So, for example, Kastor's 1500M PR is a 4:26 Mile, whereas her Marathon is 5:19 per mile, a difference of 53-seconds. Paula Radcliffe does this as well and her 1500M equates to 4:21 Mile pace and her Marathon is at 5:09 pace, a difference of 48-seconds. I, on the other hand, am as quick as 4:14 per mile, but as slow as 5:46 in the Marathon, a staggering difference of 1:32 per mile!!! Obviously, I have work to do and will not be satisfied until I bring this difference under 60-seconds, which would place me in the Men's USA Olympic Qualifying race for the Marathon...


The 3K last night was a neat experience. Forest fires had been burning in the South and the winds had turned Atlanta into a smoke zone- pretty eerie. Thankfully, by the time the race rolled around at Emory University, the air quality was not as bad as during the day, although ashes still lingered in the air. I thought back to Prefontaine's sub-4:00 Mile in a fire. My Coach wanted tempo pace, 5:25's, but there was no way I was going to come out here and run that slow. Granted, I do have a big race on Monday, but I still wanted a good effort, so I settled on 71's if there was competition and 75's if there was no competition. Ended up just running my own controlled pace, which came out to 4:49 per mile, or 72's. I'll take it. Makes me realize how fast my personal best truly is, as I won by over 10-seconds. The most controlled 9:03 I've ever run minus perhaps my time trials in Dallas and Utah. Today, I am off to Gainesville, FL, for four days and will be able to see Day 1 of the NCAA Division I Outdoor Track & Field South Region Championships. Nice.

Great trip to Gainesville, FL, with 1:49 Florida Half-Miler, Brandon Saltmarsh. I ate way too much on this business trip, but had a great time with Brandon, showing him the ropes and him showing me the uniqueness that is Gainesville. Runs went well, although I have been quite tight thanks to all the driving. Workout on Florida's track the hours prior to the NCAA Regional Championships was fun, reliving lots of moments from my youth on this track (3 State Meets and 6 Florida Relays). Need to really rest and focus the next couple of days to have any sort of chance at a good race on Monday morning in Huntsville.

Monday, 5-21-2007
10K Recovery through Gilbert St. in 40:47

Tuesday, 5-22-2007
AM: 5 Miles Recovery through Greymont in 33:58
PM: 7 Miles including ATC 3000M in 9:03.92
1:14.74, 2:25.80 (1:11.06), 3:37.59 (1:11.79), 6:01.66 (2:24.07), 7:14.68 (1:13.02), 8:28.21 (1:13.53), :35

Wednesday, 5-23-2007
8 Miles Recovery to Pigeon Hill and Old Mtn. Road in 51:47

Thursday, 5-24-2007
7 Miles Recovery in The Jungle in Gainesville, FL in 44:54

Friday, 5-25-2007
6 Miles Total with 6 x 400M in :74 with 200M Jog in 30:04
10:59, 1:18 (:59), 1:13 (:59), 1:12 (1:04),
1:12 (1:08), 1:12 (1:06), 1:15, 6:20

Saturday, 5-26-2007
4 Mile Recovery around The Reserve in 29:18

Sunday, 5-27-2007
4 Mile Recovery In/Out Kennesaw Mtn. in 30:52

Total
48 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

Strengthen

Image
Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from
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