Another Week of Improvement




















Monday, 10-20-2008
1:07:12 easy on the Seabrook Trails ~ 10M
Tuesday, 10-21-2008
AM: 54:00 Kemah Bridge, 8 x 100m uphill ~ 10M
PM: 35:41 easy around Sylvan Beach ~ 5M
Wednesday, 10-22-2008
AM: 55:36 relaxed around the Seabrook Trails ~ 8M
PM: 34:40 around Sylvan Beach ~ 5M
Thursday, 10-23-2008
20 min easy,
Friends of River Run 3.4M in 17:41.7
5:09, 10:21 (5:11), 15:41 (5:20), 1:59 ~ 5:12 avg.
Friday, 10-24-2008
1:28:08 easy along the Trinity River in Ft. Worth ~ 13M
Saturday, 10-25-2008
1:02:39 easy around Seabrook Trails, 8 x 100m uphill ~ 10M
Sunday, 10-26-2008
20 min warm-up,
Koala/Luke's Locker Half Marathon in 1:13:31
5:29, 10:59 (5:30), 16:35 (5:36), 22:13 (5:38), 28:00 (5:46), 33:44 (5:43), 39:32 (5:47), 45:11 (5:39), 50:50 (5:38), 56:28 (5:38), 1:02:16 (5:47), 1:07:13 (5:28), 1:12:59 (5:14), :33
Total
85 Miles
* Alright, the lack of sleep thanks to my beautiful new daugher, Sophia, is starting to get to me, as I am awaking quite sluggish and without energy. What a difference a week makes, as last week I was absolutely rolling on my runs. At least I am fluid and light, but definitely, I need more sleep (which I will not be getting).

* Race Pictures of the Friends of the River Run 3.4M in Ft. Worth are here. The race went okay. I rate my performance as ** out of ***** It would have been perfect if my left quad did not stop functioning after 2 miles. The 5+ hour drive up shut down my nerves a bit and I battled the fatigue. Basically went out comfortably smooth in 5:09 and ended up averaging 5:12, so a good tempo effort/run. Definitely have not done the speedwork to warrant sub-5:00 miles at this point, but as Reich has stressed, anything under marathon pace, I'll take it.

* Nice Half Marathon effort this morning. Changed things up and had some Bustelo at 5AM to wake up due to the early start of the race... I think it helped, as I definitely felt fresher on my warm-up, instead of my usual dragging @ss lately thanks to no sleep. Started off well, feeling strong, but not sure. I was in contact for 800m, then settled into my pace. Was running with Colin and Bustillos (Colin would go on to place 3rd in a greatly negatively split race) and then another runner for most of the early part of the race. Fell off greatly for a while, feeling like dropping out after one loop, but kept at it after I saw my 28-min 5M split and figured I needed a good, hard run. Anyway, by 8M I was feeling fluid, great, and aggressive. A bit tired, overdid it a bit in a bid to catch Bustillos earlier, backed off, battled some tightness and considered stopping to stretch, but kept after it, and then mentally just clicked when I realized I only had 2 miles to go and was only down about 15-seconds on Bustillos (a Master). Then, it p!ssed me off that he had a pacer, and I went into attack mode, and started hammering. When I caught him, I absolutely blew by him. Thought I would crash, but held up greatly to finish strongly. Put 20+ seconds on him in the last mile. 5:14 to close, faster than Wade. I will take it.

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