Get it Off My Head
MARATHON LEVEL 19-21, 5 Weeks Left
Monday, 9-17-2007
20 Miles, include Pick Ups of 1', 1', 5', 1', 1', 5' every 10' in 2:06:07
Tuesday, 9-18-2007
10 Miles Easy around Monte Sano State Park in 1:13:47
Wednesday, 9-19-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:04:07
PM: 7 Miles Relaxed around Kennesaw Mountain in 46:14
Thursday, 9-20-2007
2 Mile Warm-Up, 5 x 100M Strides
3200M in 10:09 (Jog 6'), 1600M in 5:01 (Jog 4')
2400M in 7:45 (Jog 5'), 1600M in 4:53
3 Mile Cool-Down in 23:28
[12M Total in 1:20:00]
Friday, 9-21-2007
AM: 10 Miles Relaxed around Pigeon Hill w/ Train in 1:04:53
PM: 7 Miles Relaxed around Kennesaw Mountain in 45:54
Saturday, 9-22-2007
12 Miles Relaxed with Dave Howe to Cheatham Hill in 1:15:41
Sunday, 9-23-2007
1 Mile Warm-Up, 5 x 100M Strides
ATC Ekiden Team Relay, 3.4M in 17:34
4:53 (Mile 1-2), 10:09 (Mile 2-3, 5:16)
4 Mile Cool-Down
Total
97 Miles
* Update on this morning's workout before driving out to Birmingham: disappointing. I am still dealing with some depletion issues from last weekend's 10-Mile race and Monday's brutal 20-Miler, but more importantly, my right glute/back is still tightening up and causing mechanical problems and weakness. So, I figured I would be able to attack today's workout, as yesterday I had a couple of marvelous runs (just cruising and setting CR's), feeling so effortless. But today, at the track, I had to weave in and out of high school PE kids wanting to race me for the first three intervals. I completely ran poorly on the 1.5M effort (5:12 through the Mile), but closed well and then I absolutely just hammered the final mile without looking at my watch in a nice 4:53... so I'll take it. Still, overall, this was a bit of a disappointing workout, physical-wise. I am fit enough to run this workout much, much faster, as I am barely winded at 5:00-pace, but until I fix this right hip/glute/back, I will continue to have mechanical problems that just limit my range of motion, thus my speed. Argh.
* So, the ATC Team Ekiden. As usual, we got to the race with 20-minutes to spare, and not only that, the team wanted me to set up my tent, which was a quarter mile walk with a 100-lbs tent. Thankfully, Valentin Alvarez helped me out, but this meant I only had about a 5-7' warm-up before Michael Green (Captain) would be stormin' around the bend to hand off in the lead. True to form, Green blitzed the field with a 16:34 opener! This would be close to :30 faster than the closest competitor throughout the day, including the Foot Solutions Kenyans.
Monday, 9-17-2007
20 Miles, include Pick Ups of 1', 1', 5', 1', 1', 5' every 10' in 2:06:07
Tuesday, 9-18-2007
10 Miles Easy around Monte Sano State Park in 1:13:47
Wednesday, 9-19-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:04:07
PM: 7 Miles Relaxed around Kennesaw Mountain in 46:14
Thursday, 9-20-2007
2 Mile Warm-Up, 5 x 100M Strides
3200M in 10:09 (Jog 6'), 1600M in 5:01 (Jog 4')
2400M in 7:45 (Jog 5'), 1600M in 4:53
3 Mile Cool-Down in 23:28
[12M Total in 1:20:00]
Friday, 9-21-2007
AM: 10 Miles Relaxed around Pigeon Hill w/ Train in 1:04:53
PM: 7 Miles Relaxed around Kennesaw Mountain in 45:54
Saturday, 9-22-2007
12 Miles Relaxed with Dave Howe to Cheatham Hill in 1:15:41
Sunday, 9-23-2007
1 Mile Warm-Up, 5 x 100M Strides
ATC Ekiden Team Relay, 3.4M in 17:34
4:53 (Mile 1-2), 10:09 (Mile 2-3, 5:16)
4 Mile Cool-Down
Total
97 Miles
* Update on this morning's workout before driving out to Birmingham: disappointing. I am still dealing with some depletion issues from last weekend's 10-Mile race and Monday's brutal 20-Miler, but more importantly, my right glute/back is still tightening up and causing mechanical problems and weakness. So, I figured I would be able to attack today's workout, as yesterday I had a couple of marvelous runs (just cruising and setting CR's), feeling so effortless. But today, at the track, I had to weave in and out of high school PE kids wanting to race me for the first three intervals. I completely ran poorly on the 1.5M effort (5:12 through the Mile), but closed well and then I absolutely just hammered the final mile without looking at my watch in a nice 4:53... so I'll take it. Still, overall, this was a bit of a disappointing workout, physical-wise. I am fit enough to run this workout much, much faster, as I am barely winded at 5:00-pace, but until I fix this right hip/glute/back, I will continue to have mechanical problems that just limit my range of motion, thus my speed. Argh.
* So, the ATC Team Ekiden. As usual, we got to the race with 20-minutes to spare, and not only that, the team wanted me to set up my tent, which was a quarter mile walk with a 100-lbs tent. Thankfully, Valentin Alvarez helped me out, but this meant I only had about a 5-7' warm-up before Michael Green (Captain) would be stormin' around the bend to hand off in the lead. True to form, Green blitzed the field with a 16:34 opener! This would be close to :30 faster than the closest competitor throughout the day, including the Foot Solutions Kenyans.
Anyway, I was feeling pretty good and thought, "out of sight, out of mind", and decided to hammer immediately. I did not start my watch until the Mile mark, but I knew I went out hard and well. Mile 1 to Mile 2 was a 4:53, so I was rolling pretty well. However, Mile 2-3 was completely uphill and I lost all my power on the crowned road, probably feeling the fatigue from the training week and could only manage a 5:16 mile. I ended up closing well and maintained and extended our lead over Foot Solutions, and handed off to Ryan Emery with a respectable 17:34 split. I ended up being the second slowest guy on the team, as we rolled off 17:25 (Emery, who just ran 14:29 on the roads), 17:11 (Olympic Trialist, Tom Kutter), 17:05 (speedster, Jay Stephensen), and 17:59 (Malcolm Campbell, 4:02 Miler).
Anyhow, a great day from everyone. Joe Gibson split one of the most impressive runs for Big Peach with a 17:02 opener. Otherwise, I need to see the results to see who else ran well, but this was truly a lot of fun and look forward to participating next year, but I need to earn my spot!
