"Stay Motivated, Sir!"

ALPHA LEVEL 14, Week 1

Monday, 10-29-2007
9 Miles Relaxed to Pigeon Creek in 58:20
Tuesday, 10-30-2007
10 Miles Hilly in 1:04:11 + 8 x 100M Uphill Strides
Wednesday, 10-31-2007
3 Mile Warm-Up in 20:05
8 x 1' Uphill (#8, 1'25")
1:06 (2:04), 1:06 (2:09), 1:06 (2:54), 1:01 (2:00),
1:02 (1:55), 1:02 (1:53), 1:03 (1:49), 1:27
Jog Down Rest (extra 1' after #3)
4 Mile Warm-Down in 31:30
Total, 10 Miles on Kennesaw Mountain in 1:15:20
Thursday, 11-01-2007
11 Miles Easy to Cheatham Hill in 1:13:18
Friday, 11-02-2007
10 Miles Relaxed around Pigeon Hill in 1:04:51
Saturday, 11-03-2007
6 Miles Relaxed around Kennesaw Mtn. in 38:10 + 8 x 100M Uphill
Sunday, 11-04-2007
13 Miles, including Pick Ups of 1', 2', 1', 3', 1', 3' at the Mtn. in 1:20:24
Alternating 3 & 4' Recoveries
Total
69 Miles

* Got back from a very busy Marine Corps Marathon work week in which I spent the first two days with 102+ fevers and running was out the window with the sickness and workload. And so, the week ended up just being recovery, as I ate quite a bit, including a delicious chunk of animal at Ruth's Chris with my little brother in D.C.

However, upon returning to Kennesaw, I was quite anxious to begin my training for Club Nationals. So anxious, I rolled my 9-Miler, which simulated the first 9M of my recent marathon attempt! I worked very hard and very well. I am not as strong as pre-MCM, having lost much muscle mass in my legs, but I am able to float up and down the hills quite fluidly and most importantly, I seem to have eliminated a limiting mindset in regards to how hard I can train on a daily basis. If I expect to run 26.2 Miles at 5:30 pace, than why can't I run 8-12 Milers at 5:30 pace on occassion? So far, so good, as I set a CR on my morning 10M today.

* Still impressed with my training quality. Two sub-65' runs on my "10" mile course in a week is unprecedented. I have been able to run hard and fluidly day in and day out, showing tremendous fitness. Before I forget, here are my Olympic Trial picks for the Marathon:
  1. Abdi Abdirahman
  2. Brian Sell
  3. Meb Keflezighi
  4. Dathan Ritzenhein
  5. Ryan Hall
  6. Alan Culpepper

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