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 off, my warm-up was crap and I wanted to cancel the workout all-together. However, after the first strong repeat (passing 2 km in 6:34) and dead-on pace, I felt great. I started the second repeat strongly, passing 2 km in 6:41, but battling some toe tightness towards the end. Anyhow, the way the course was laid out, I knew I had to run at least 4 of the 5 repeats. Number three went off smoothly and I was running strong, passing 2 km in an impressive 6:29, but having some right hip shut-down towards the end. The fourth repeat went well, passing 2 km in 6:36, and finishing strongly, but with some right quad tightening. Finally, the fifth repeat was up and by now it was all adrenaline as my body over-rode my mind. Mentally, I was satisfied with the work I had already done, but at 2:35 into my recovery, I just took off and hammered well, passing 2 km in 6:34 and finishing quite strongly, if falling apart. Just great work and the type of work I need to succeed, with some great boost of confidence.
* Wow, what a learning experience. I just was not recovered from my 5 x 3km workout for this weekend's "race". Just had no power and my left leg completely shut down at about 1.25M, which was disastrous. Anyway, will stick to the schedule and have a massive mileage week next week. Cannot afford many more low-mileage weeks, but I have to get better at recovering from these big efforts.
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 off, my warm-up was crap and I wanted to cancel the workout all-together. However, after the first strong repeat (passing 2 km in 6:34) and dead-on pace, I felt great. I started the second repeat strongly, passing 2 km in 6:41, but battling some toe tightness towards the end. Anyhow, the way the course was laid out, I knew I had to run at least 4 of the 5 repeats. Number three went off smoothly and I was running strong, passing 2 km in an impressive 6:29, but having some right hip shut-down towards the end. The fourth repeat went well, passing 2 km in 6:36, and finishing strongly, but with some right quad tightening. Finally, the fifth repeat was up and by now it was all adrenaline as my body over-rode my mind. Mentally, I was satisfied with the work I had already done, but at 2:35 into my recovery, I just took off and hammered well, passing 2 km in 6:34 and finishing quite strongly, if falling apart. Just great work and the type of work I need to succeed, with some great boost of confidence.
* Wow, what a learning experience. I just was not recovered from my 5 x 3km workout for this weekend's "race". Just had no power and my left leg completely shut down at about 1.25M, which was disastrous. Anyway, will stick to the schedule and have a massive mileage week next week. Cannot afford many more low-mileage weeks, but I have to get better at recovering from these big efforts.