Great Start

Great start to the week with my Track Workout this morning before I head out to Alabama for a couple of days. The workout was 6 x 1000M in sub-3:10 with a 200M jog recovery. This would be do-able. Drove out to KMHS and its wooded track (think Portland) and set out to attack this workout. From the gun, I felt absolutely powerful and great. Truly could have run 8-12 at 3:10 pace, and about 8-10 at 3:07 pace. Kept the recovery brisk, as well. Anyhow, hopefully I can get in most of my mileage this week due to work. We shall see... this might be a blessing in disguise after a surprising 94M week.

Decent 3M tempo on Wednesday. With all the driving and early mornings, I've been quite tired. However, I got myself out there and thankfully thought I saw a 5:24 for my opening mile (in reality it was 5:29), so I did not panic and did not pick up the pace and just continued to run strongly. Was able to close very, very well, full of strength, which I have not done in the past, so this was a positive, but I definitely fatigued. PM run was brutal. Needing to get some rest if I am going to be able to perform a sub-32 at Peachtree.

There is not a more stimulating workout than my @ 800M hill session on Kennesaw Mtn. Road. A 12% grade for 2 Kilometers, this workout is absolutely phenomenal. And so, this morning my Coach assigned 4-6 x @ 800M Uphill (I say @ 800M because I simply start at the base of the mountain and run up to a MPH sign about 800 meters later). Figuring I needed the stimulus, I opted for 6 repeats. I knew this would be difficult due to the oxygen debt one gets into after the first repeat, but I was mentally prepared. Workout went as well as could have been expected, and I am a very pleased with how hard I worked, and more importantly how consistent I ran regardless of the interval. Am fit.

Monday, 6-25-2007
AM: 10 Miles Total with 6 x 1000M in sub-3:10 with 200M Rest in 59:16
13:00, 3:09 (:58), 3:07 (1:03), 3:06 (1:05),
3:08 (1:05), 3:08 (1:05), 3:05 (1:13), 20:58
PM: 4 Miles Recovery in 30:10

Tuesday, 6-26-2007
7 Miles Recovery around Birmingham, AL, in 45:23

Wednesday, 6-27-2007
AM: 11 Miles including 3M Tempo at 5:25 Pace at The River in 1:09:31
20:00, 5:29-5:24-5:20 (16:13), 33:16
PM: 5 Miles Recovery around Kennesaw Mtn. Loop (3x) in 32:40

Thursday, 6-28-2007
9 Miles Recovery around Pigeon Hill in 1:00:15

Friday, 6-29-2007
9 Miles including 6 x 800M Up Kennesaw Mtn. (Jog Down Rest) in 56:27
10:07, 2:39 (3:52), 2:39 (3:52), 2:40 (3:45),
2:39 (3:51), 2:40 (3:53), 2:40, 11:05

Saturday, 6-30-2007
7 Miles Recovery around Pigeon Hill in 48:13

Sunday, 7-01-2007
7 Miles including 8 x 200M in 35" (200 Jog) in 45:21
11:58, :34 (:51), :35 (:51), :33 (:49), :33 (:48),
:34 (:49), :34 (:50), :34 (:51), :34 (:53), 22:01

Total
70 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