More Realistic Training w/ Work

Monday, 4-21-2008
AM: 44'58" around Kennesaw Mtn. ~ 7M
PM: 40'07" + 10 x 1' Uphill (3' Rest) ~ 11M
Tuesday, 4-22-2008
1 hr 20'06" Progression around Percy Warner (TN) ~ 12M
Wednesday, 4-23-2008
37'51" Easy around Nashville ~ 5M
Thursday, 4-24-2008
52'59" Easy around Nashville Centennial Park ~ 8M
Friday, 4-25-2008
34'58" Easy around Nashville with Weiss ~ 5M
Saturday, 4-26-2008
AM: Athens Twilight 5K in 15:54 (Q)
PM: Athens Twilight Mile, 4:27.9
Sunday, 4-27-2008
AM: 55'39" Moderate through The Reserve ~ 9M
PM: 38'43" Progression (6'25" > 5'55" Pace) ~ 6M
Total
72 Miles

* Will be working the Country Music Marathon in Nashville this week from Mon-Friday, and so the goal is to get in as much training as possible before the fatigue sets in from the long hours.

* As Johann would say, I trained like a champ today. 18 Miles of great running around the Mountain, including a solid effort up the Mountain. Last time I completely bonked after on the fifth repeat. Today, I took a Vanilla Bean Gu before the 10 x 1' and just ran great. Solid work.

* Wow, now I am really beginning to train. Had a wonderful 80' progression today at one of my favorite places to train in the USA: Percy Warner Park in Nashville, TN. I headed out into the park for a 30' out at a relaxed pace, feeling pretty fluid considering yesterday's density of work, and then turned around to charge home at a pretty good clip for 30' before launching into a 20' hard drive around the Belmont XC Course, which I own as defending champion of this course (15:01). Absolutely great. I felt like I could have kept going for another 20' at a hard, steady pace with no major issues other than a tight left calf. Just great training. Couldn't be happier, and on a day when I found out I'll be out an extra $600 thanks to my apartment lease...

* What a great Mile Race. 40,000 spectators, as the Top 15 runners from this morning's 5K trotted around in a parade around the 1000m loop. The field was stacked. The 1K loop, which we had to run 1.5 times, had a very nice, 300m hill to climb on each circuit. I was feeling decently strong, but in taking into account the course, I knew one had to be strong on the descent of the final hill into the final 400 meters of the finish, as the finish finished on a 400m uphill climb as well. I started out hard, but conservatively, but immediately found myself well back in close to 12-15th place through the opening quarter. I started building some speed and upon the final circuit I started gaining tremendous ground on the leaders, catching a ZAP Elite runner as we entered the final 400m homestretch with the fans going wild. I was unable to catch and out-kick the ZAP kid, but I closed extremely well and fluidly. I have a feeling if I find a 3K soon, I may be able to run close to 8:20, so that is very promising. Earned some money, hopefully.

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