Race Week




















14-Day Competition Pattern

Monday, 12-03-2007
7 Miles Steady around Pigeon Hill in 42:13
Tuesday, 12-04-2007
20' Warm-Up,
1600m in 4:47, 5-Mile Run in 29:01, 1600m in 4:49
10' Cool-Down
12 Miles Total in 1:15:00
Wednesday, 12-05-2007
12 Miles Steady to Cheatham Hill in 1:12:37
Thursday, 12-06-2007
20' Warm-Up,
1200 in 3:29, 5 Miles Easy in 30:51,
3 x 300 Cut-Downs (Jog 100m) in :53, :54, :49
10' Cool-Down
12 Miles Total in 1:15:00
Friday, 12-07-2007
4 Miles Easy at Concord Park (Knoxville, TN) in 28:13
Saturday, 12-08-2007
20' Warm-Up,
USATF Club Cross Country Nationals 10K, 34:08
5:18, 10:39 (5:21), 16:04 (5:24), 21:42 (5:37), 12:26
Sunday, 12-09-2007
Rest
Total
60 Miles


* My reaction to the USATF 2012 Olympic Marathon Trials Standards of 2:19:00, 1:05:00, 28:30 - I will continue to train and run as I have been for the past few years, post-collegiately. However, I will perhaps make one last charge at a serious marathon, that being 2008 Boston, in order to fulfill my inner demons. Otherwise, I will transition to a once/day runner due to continued work and life commitments. Doubles will be bonus and if possible. Goals will shift to US Championships and not the Olympic Trials. The USATF has completely professionalized the sport and I cannot commit to the training necessary to run sub-2:19 and/or 1:05:00. I can, however, continue to be the best that I can be, day-in, and day-out. Good night.


* Very pleased with this morning's workout. Goal was 4:45 Miles with a 5-Mile Run in between efforts and I ran very hard. Showing solid fitness, just feel the musculature is not there to really bust some speed. Could not have asked more from my 5 mile run, as I flowed well, and then thanks to my temporary watch (Timex w/ Black background), I could not see my splits, so I just ran as hard as I could. Very pleased to have both 1600's under 4:50.

* Wow, Club Nationals was absolutey challenging. Snow, mud, 400+ runners. I did not go out hard enough (although I crossed the mile in 5:18 and was in 135th Place), ran great through 4 Miles and then my left leg just tightened up and I became weak and all the guys I passed, just passed me back. Perhaps should have finished closer to 80th instead of 93rd, but really, does it matter!? Amazing the depth we are getting in this country. However, my training has been sub-par since my Marathon diversion, and it showed today. Teammate Leo Kormanick, whom I lost to by :08 at Great American finished 14th today! I was over 1:30 behind him today. I need to re-focus or get out. I will re-focus.

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

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

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more