Workout

Brutal first workout of the season. Would have loved to have run this workout on a grass cross country course, in spikes, as there is much less stress attacking a workout in the grass than on the track. However, I have yet to invest in a measuring wheel and I am not the type to run such a workout at The River (Atlanta's equivalent of Memorial Park).

So, by 8:30AM, it was brutally hot and humid, but I set off to attack the workout and was quite pleased with my opening 4:50, 1600M effort. I then followed comfortably with a 3:40, 1200M, and was getting beat as I raced to a 4:59, 1600M to finish up the first set. I thought I would not be able to finish the second set (after cutting down the rest from a 1200M jog to just 6' - I was sick of running), and then opened up in 4:54, got into a great rhythm to run 3:41, and carried that over into the final 1600M to run a right-on-pace (73's), 4:52.

Completely wasted, but a solid effort, and I will take it. For comparison's sake, early in 2006 to open that season, and before I ran 14:50/1:10:10, I ran two sets of 1200-1200-1600 in 3:41-3:40-4:59-3:42-3:39-4:53, so definite improvement over the year.

I will be in Seattle, Washington, for training from 8-14 to 8-18-2007.

SWEP LEVEL 19, Days 1-7

Monday, 8-13-2007
Travel to Seattle, WA
Tuesday, 8-14-2007
2.5M Warm-Up in 19:14, 4M Tempo in 20:00 w/ Jesse Williams,
2.5M Cool-Down in 21:35; 9M Total in 1:00:50
Wednesday, 8-15-2007
6 Miles Recovery w/ Matt Weiss & Brandon Saltmarsh in Bothell in 38:38
Thursday, 8-16-2007
2 Miles Warm-Up around Bothell, WA, in 16:08
Friday, 8-17-2007
AM: 12 Mile Progression in Bothell in 1:15:13 (40:00/35:13)
PM: 6 Miles Recovery with Weiss & Saltmarsh in Bothell in 38:22
Saturday, 8-18-2007
Travel to Atlanta, GA
Sunday, 8-19-2007
Rest
Total
35 Miles

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