Out in Seattle
Monday, 3-17-2008
8 Miles Easy with Carson around Bothell in 59:26
Tuesday, 3-18-2008
Rest
Wednesday, 3-19-2008
2.5 Mile Warm-Up, 4 x 100m, 2.5 Mile Cool-Down
8 Miles Easy with Carson around Bothell in 59:26
Tuesday, 3-18-2008
Rest
Wednesday, 3-19-2008
2.5 Mile Warm-Up, 4 x 100m, 2.5 Mile Cool-Down
1:47, 1:48, 1:47, 1:46, 1:47, 1:47, 1:47, 1:46
2' Recovery (71" Average)
Thursday, 3-20-2008
7 Miles around Bothell with Carson in 47:11
Friday, 3-21-2008
3 Mlies Easy around Downtown Seattle in 22:00
Saturday, 3-22-2008
Emory Invitational 1500m, 4:08.16
7 Miles around Bothell with Carson in 47:11
Friday, 3-21-2008
3 Mlies Easy around Downtown Seattle in 22:00
Saturday, 3-22-2008
Emory Invitational 1500m, 4:08.16
(66.17 Average)
3-23-2008
AM: 5 Miles Easy around Kennesaw Mtn. Loop in 34:24
PM: 10 Miles Easy on the West Trail in 1:06:50
Total
AM: 5 Miles Easy around Kennesaw Mtn. Loop in 34:24
PM: 10 Miles Easy on the West Trail in 1:06:50
Total
50 Miles
And so, I am in Seattle and hope to get as much training as possible while I am out here in the great Northwest. My race went fairly well. The only split I was able to register was 9:40 for 2 Miles, and that left 7:58 for the final 1.58 Miles, or 5:02 pace to finish and 4:50 pace to open. I did have difficulty with my left leg (coordination) by 2.5 miles, but was able to really power home strongly and out-kick DeKoker (14:39 guy) in the final 150 meters. Still not fast, still not really rolling, but I am coming around nicely if I can stay together. Won the 30-34 Age Group, which was sweet.
So, the "rust-buster" Emory Invitational 1500m. First off, my body was in shock from the travel and I was feeling way out of it. Completely lethargic all morning, including the warm-up and strides. The positive was that I was feeling mechanically fluid, which for me, is always a great thing.
Anyway, I was in the "B" heat, so much faster kids than I wanted (no speed under 71" pace), but hopefully I would not be blown away. I had seeded myself at 4:06, so I at least wanted to live up to my expectations. The race goes out and immediately I am in last. I work to stay in contact with the caboose. We pass 200m in :34, and 400m in 68. I have no idea what I run 800m in, but I believe it was 2:16. I see 3:03 or so as I cross with 400m remaining and remember thinking to myself, 1) I feel very, very relaxed, 2) I can't believe this race is almost over, no wonder everyone loves racing the mile, 3) hey, the leaders haven't gapped me enough, I can win this thing, and then I unleash one of my greatest drives from home in my history on the track.
Into a very still headwind on the backstretch, I roll up on about 5-6 guys and work into the top five by 200 meters remaining. With 100m remaining I launch into a quest to run down the leader, all-out, full muscle. I gain ground, but run out of room and effort and finish 2nd, quite pleased with a 4:08. Wow. That was quick, especially a sub-47 last 300m.
I lined up for the 5000m, much to my dismay. I knew I shouldn't have started as the day had turned hot and windy and I was not in shape to run two races, let alone one race so well as with my 1500m earlier in the day. But line up I did with a massive field of 20 runners. After 400m I am in last, but at my pre-race pace of 74-75". I move up as the race progresses and through 1K in 3:05, I am running well, but working a bit harder than I would like. By 2K I move into the chase pack and am solidly in contention to run well, but mentally, I am starting to feel drained with the effort. I was pressing too hard. Thankfully, my left leg completely gives out and I am forced to jog off the track, but quite pleased by running over 8:30 minutes at 74-75" pace, so a good workout nonetheless. No one ran fast. I think the race was won in 15:15 and that pack I was with ran 15:35, so I'll take the smart decision. Off to the Florida Relays!!!
And so, I am in Seattle and hope to get as much training as possible while I am out here in the great Northwest. My race went fairly well. The only split I was able to register was 9:40 for 2 Miles, and that left 7:58 for the final 1.58 Miles, or 5:02 pace to finish and 4:50 pace to open. I did have difficulty with my left leg (coordination) by 2.5 miles, but was able to really power home strongly and out-kick DeKoker (14:39 guy) in the final 150 meters. Still not fast, still not really rolling, but I am coming around nicely if I can stay together. Won the 30-34 Age Group, which was sweet.
So, the "rust-buster" Emory Invitational 1500m. First off, my body was in shock from the travel and I was feeling way out of it. Completely lethargic all morning, including the warm-up and strides. The positive was that I was feeling mechanically fluid, which for me, is always a great thing.
Anyway, I was in the "B" heat, so much faster kids than I wanted (no speed under 71" pace), but hopefully I would not be blown away. I had seeded myself at 4:06, so I at least wanted to live up to my expectations. The race goes out and immediately I am in last. I work to stay in contact with the caboose. We pass 200m in :34, and 400m in 68. I have no idea what I run 800m in, but I believe it was 2:16. I see 3:03 or so as I cross with 400m remaining and remember thinking to myself, 1) I feel very, very relaxed, 2) I can't believe this race is almost over, no wonder everyone loves racing the mile, 3) hey, the leaders haven't gapped me enough, I can win this thing, and then I unleash one of my greatest drives from home in my history on the track.
Into a very still headwind on the backstretch, I roll up on about 5-6 guys and work into the top five by 200 meters remaining. With 100m remaining I launch into a quest to run down the leader, all-out, full muscle. I gain ground, but run out of room and effort and finish 2nd, quite pleased with a 4:08. Wow. That was quick, especially a sub-47 last 300m.
I lined up for the 5000m, much to my dismay. I knew I shouldn't have started as the day had turned hot and windy and I was not in shape to run two races, let alone one race so well as with my 1500m earlier in the day. But line up I did with a massive field of 20 runners. After 400m I am in last, but at my pre-race pace of 74-75". I move up as the race progresses and through 1K in 3:05, I am running well, but working a bit harder than I would like. By 2K I move into the chase pack and am solidly in contention to run well, but mentally, I am starting to feel drained with the effort. I was pressing too hard. Thankfully, my left leg completely gives out and I am forced to jog off the track, but quite pleased by running over 8:30 minutes at 74-75" pace, so a good workout nonetheless. No one ran fast. I think the race was won in 15:15 and that pack I was with ran 15:35, so I'll take the smart decision. Off to the Florida Relays!!!