Can This Get Better?
Monday, 9-24-2007
22 Miles around Kennesaw Mountain with Robin Rogers in 2:24:11
Tuesday, 9-25-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:11:20
PM: 7 Miles Relaxed around Pigeon Hill in 47:16
Wednesday, 9-26-2007
AM: 5 Miles around Kennesaw Mtn. Loop in 31:28
PM: 10 Miles Relaxed around Pigeon Hill in 1:07:09
Thursday, 9-27-2007
AM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 31:32
PM: 2 Mile Warm-Up, 5 x 100M Strides
Kaiser Permanente Corporate Run 5K in 15:40
4:54, 15:08 (10:14)
4 Mile Cool-Down with Malcom Campbell
Friday, 9-28-2007
10 Miles Relaxed around Pigeon Hill in 1:10:23
Saturday, 9-29-2007
2 Mile Warm-Up, 5 x 100M Strides
Auburn Invitational 8K in 23:58.15 * PR
14:28, 19:28 (5:00), 4:29
4 Mile Cool-Down with Univ. of Florida
Sunday, 9-30-2007
20 Miles around Kolb Farm in 2:10:00
Total
110 Miles
* Absolutely great long run this morning with Robin Rogers. Robin is a former USF athlete that ran 2:25:12 in the Marathon not long ago. He is my massage therapist and hopefully my new long run partner, as we are quite similarly built and maintain a similar rhythm. We were rolling at quite a nice clip around the Mountain this morning, climbing well and descending well. I broke off at 2h05' and proceeded to hammer out the "Breakfast Loop" which went so very well that I was almost tempted in running it again, but figured that 2h25' was far enough due to my training week coming up. Great long run in quite warm conditions (80-degrees). Wore my new Oxy-Socks, which felt a bit warm/heavy, but I cannot complain. Will not race with them.
* I've had a change in plans due to work. Traveled with my Sales Rep today, thus I had to cancel my scheduled track workout and decided to jump in local 5K tomorrow instead of forcing myself to run the workout or rest. Hope this is a wise decision. Goal for 5K (if flat course) would be 15:45 effort, or just 10K effort like the workout would have been. I am hoping that the two less miles of intervals due to racing and not training will not affect me too badly on Saturday, if I can pull off the race between work, but that means I need to control tomorrow's "race".
* Update on tonight's race: tough. Started out feeling sluggish (I did work all day) but drove out as soon as I could because with 15,000 participants, I knew traffic would be a disaster. Anyhow, I started out well, nice and controlled, but the two Kenyans from Foot Solutions were gone from the gun. Only British great Malcom Campbell tried to run them down. I caught Malcolm by the Mile in 4:54 and then powered on to try and catch Sammy Nyongabo, who was breaking a big from Ronald Ondimu's breakneck pace on the Atlanta hills. I felt I could catch him, but by the time we hit Georgia State's campus, a massive hill crushed me and my left leg started acting up on me again. I finally regained control with 400M to go, but it was too late and I could only secure 3rd place in 15:30-something. Ondimu went on to run around 15-flat, while Nyongabo was about 15:20-ish. Anyway, a bit harder than I would have liked, but I'll take it.
* Alright, what a day. 23:58 at the Auburn Invitational. A great confidence-booster, and a great race. I started out as hard as I felt I could go and I was still in close to 30th place, but moving up to Top 20 by the Mile (no split). I had moved up into contention of the chase pack by 2 Miles in about 9:43. By now I was catching many Florida guys that had gone out hard but was still unable to close on the leaders. Three miles in 14:28 and I kept working, passing Auburn's top Kenyan, Felix Kiboiywo (6th in 24:12) at 4M in 19:28, but he passed me back, but I passed him back immediately and charged ahead, trying to gain on LSU's Zambian, Joseph Simuchimba (3rd in 23:56) and the leaders, but was unable to fully commit, as I was red-lining, but strong. I checked my watch finally with 400 to go and saw 22's, and powered home, staring the clock down as it ticked to 24-flat, but I was under and relieved. I have worked hard for such a PR, which sadly equates to WR Marathon pace.
Anyway, looking at the guys I lost to, as I was unbeaten this season prior to this race, Enoch Nadler (1st in 23:46) from UF is a 4:09 Miler, 8:15 3K guy that is breaking through this year and an All-SEC Cross Country performer, as is his teammate, Jeremy Criscione (2nd in 23:52), has run 23:48 for 5M and is a 4:12-8:21-14:17 guy as well. LSU's Simuchimba has run 29:39 for 10,000M and was the Junior College Cross Country Champion last year, while Auburn's Kiboiywo is a 4:03.05 Indoor Miler. Some very nice competition that will only get stronger as the year progresses. These races just validate all the hard work one does over the lifetime of a career. Very nice.
22 Miles around Kennesaw Mountain with Robin Rogers in 2:24:11
Tuesday, 9-25-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:11:20
PM: 7 Miles Relaxed around Pigeon Hill in 47:16
Wednesday, 9-26-2007
AM: 5 Miles around Kennesaw Mtn. Loop in 31:28
PM: 10 Miles Relaxed around Pigeon Hill in 1:07:09
Thursday, 9-27-2007
AM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 31:32
PM: 2 Mile Warm-Up, 5 x 100M Strides
Kaiser Permanente Corporate Run 5K in 15:40
4:54, 15:08 (10:14)
4 Mile Cool-Down with Malcom Campbell
Friday, 9-28-2007
10 Miles Relaxed around Pigeon Hill in 1:10:23
Saturday, 9-29-2007
2 Mile Warm-Up, 5 x 100M Strides
Auburn Invitational 8K in 23:58.15 * PR
14:28, 19:28 (5:00), 4:29
4 Mile Cool-Down with Univ. of Florida
Sunday, 9-30-2007
20 Miles around Kolb Farm in 2:10:00
Total
110 Miles
* Absolutely great long run this morning with Robin Rogers. Robin is a former USF athlete that ran 2:25:12 in the Marathon not long ago. He is my massage therapist and hopefully my new long run partner, as we are quite similarly built and maintain a similar rhythm. We were rolling at quite a nice clip around the Mountain this morning, climbing well and descending well. I broke off at 2h05' and proceeded to hammer out the "Breakfast Loop" which went so very well that I was almost tempted in running it again, but figured that 2h25' was far enough due to my training week coming up. Great long run in quite warm conditions (80-degrees). Wore my new Oxy-Socks, which felt a bit warm/heavy, but I cannot complain. Will not race with them.
* I've had a change in plans due to work. Traveled with my Sales Rep today, thus I had to cancel my scheduled track workout and decided to jump in local 5K tomorrow instead of forcing myself to run the workout or rest. Hope this is a wise decision. Goal for 5K (if flat course) would be 15:45 effort, or just 10K effort like the workout would have been. I am hoping that the two less miles of intervals due to racing and not training will not affect me too badly on Saturday, if I can pull off the race between work, but that means I need to control tomorrow's "race".
* Update on tonight's race: tough. Started out feeling sluggish (I did work all day) but drove out as soon as I could because with 15,000 participants, I knew traffic would be a disaster. Anyhow, I started out well, nice and controlled, but the two Kenyans from Foot Solutions were gone from the gun. Only British great Malcom Campbell tried to run them down. I caught Malcolm by the Mile in 4:54 and then powered on to try and catch Sammy Nyongabo, who was breaking a big from Ronald Ondimu's breakneck pace on the Atlanta hills. I felt I could catch him, but by the time we hit Georgia State's campus, a massive hill crushed me and my left leg started acting up on me again. I finally regained control with 400M to go, but it was too late and I could only secure 3rd place in 15:30-something. Ondimu went on to run around 15-flat, while Nyongabo was about 15:20-ish. Anyway, a bit harder than I would have liked, but I'll take it.
* Alright, what a day. 23:58 at the Auburn Invitational. A great confidence-booster, and a great race. I started out as hard as I felt I could go and I was still in close to 30th place, but moving up to Top 20 by the Mile (no split). I had moved up into contention of the chase pack by 2 Miles in about 9:43. By now I was catching many Florida guys that had gone out hard but was still unable to close on the leaders. Three miles in 14:28 and I kept working, passing Auburn's top Kenyan, Felix Kiboiywo (6th in 24:12) at 4M in 19:28, but he passed me back, but I passed him back immediately and charged ahead, trying to gain on LSU's Zambian, Joseph Simuchimba (3rd in 23:56) and the leaders, but was unable to fully commit, as I was red-lining, but strong. I checked my watch finally with 400 to go and saw 22's, and powered home, staring the clock down as it ticked to 24-flat, but I was under and relieved. I have worked hard for such a PR, which sadly equates to WR Marathon pace.
Anyway, looking at the guys I lost to, as I was unbeaten this season prior to this race, Enoch Nadler (1st in 23:46) from UF is a 4:09 Miler, 8:15 3K guy that is breaking through this year and an All-SEC Cross Country performer, as is his teammate, Jeremy Criscione (2nd in 23:52), has run 23:48 for 5M and is a 4:12-8:21-14:17 guy as well. LSU's Simuchimba has run 29:39 for 10,000M and was the Junior College Cross Country Champion last year, while Auburn's Kiboiywo is a 4:03.05 Indoor Miler. Some very nice competition that will only get stronger as the year progresses. These races just validate all the hard work one does over the lifetime of a career. Very nice.
