Kosgei HM (Week 1)
Monday, 06-01-2009
AM: 10 miles easy regeneration over Kemah Bridge in 1:12:34
PM: 3 miles easy with Perla around Sylvan Beach in 20:47 + exercises
Tuesday, 06-02-2009
AM: 6 miles moderate over the Kemah Bridge in 41:13
PM: 2 mile warm-up, 10 x 200m in 32 secs, rec. 200m jog (6M, 39:22)
32.60 (1:24), 34.94 (1:19), 34.05 (1:17), 33.01 (1:16), 33.14 (1:16)
33.39 (1:15), 32.75 (1:19), 32.32 (1:13), 34.00 (1:16), 33.20 (33.34 avg.)
Wednesday, 06-03-2009
2 mile warm-up, 5 x 600-400-300m, rest 90"-2' & 5'-6' (8M, 1:18:31)
5 x 600 in 1'51", 1'45", 1'47", 1'46", 1'48"
5 x 400 in 71", 70", 70", 70", 71"
5 x 300 in 50", 49", 50", 51", 50"
Thursday, 06-04-2009
AM: 11 miles easy running around the Seabrook Trails in 1:14:44
PM: 5 miles easy around Sylvan Beach in 33:29 + Exercises (6M)
Friday, 06-05-2009
AM: 2 mile warm-up in 18:01, 6km+ tempo uphill in 21:25 (39:26, 6M)
PM: 5 miles easy around McAllister Park in 33:19
Saturday, 06-06-2009
Hells Hills 25K in 1:43:50 CR
(Aid Station Check Points - 37:55, 34:36, 31:19)
Sunday, 06-07-2009
AM: 5 miles easy around Norbuck Park in 36:06
PM: Rest ~ tight right hamstring
Total
82 Miles
* After my 86-mile week last week, this should be a very manageable week... should be nice to see how I react to the track work, but my major issues seem to be recovery and my left hip complex, which was compromised on last week's phenomenal 8-6-4-2-1 fartlek on the rectangular track (too sharp of a turn).
* What a week! Hit up Tuesday night's 200m primer with Rudy and realized that I have lost some of my speed and muscular strength, as it was a struggle to hit 32s and then I was beat up Wednesday morning for my true track work.
However, I resisted the temptation to call it quits on my warm-up, as I was unable to run much at all, but knew I was pressed for training time. I started off with a surprising 1:51, which committed me at least to the 600m set. The plan was to hammer the 5th interval, but after running mid-1:40's, I realized I just did not have another gear, but was able to hit pace. Ditto with the 400's and then the final three 300's the workout finally got tough. Great decision to drop the 500m set.
I then followed that with an unrecovered, but solid 6km tempo finishing up the Kemah Bridge, just seconds slower than Rudy's run, albeit on a different course. And then came, on Saturday, Hell's Hills 25K in Smithville, TX...
My sole intention for this race was to take down the 25K course record of 1:42:50, held by Joe Hall since 2002. This translates to 6:34 pace. Pretty stout for 15.5 miles of technical, rocky and hilly trails, mostly singletrack.
Anyway, I immediately shot to the lead on a beautiful, but warm morning at Rocky Hill Ranch. This race would be all about work-rate, as the turns were tight and one could never open the stride and get into a rhythm. I tried to pace myself, but I was running hard from the gun... thinking of the first aid station, 5.5 miles or so, I felt, by my watch, that I was a little behind CR pace. By the second aid station, the effort had become daunting, but I thought it was 11.26 miles, so I basically had 4.3 miles and 30-minutes of run left. Here is where the hills started, and they were some monster climbs, steep and long, close to half miles in length, but at least on some jeep roads. However, those hills put me in duress, and I hit a bad patch of depletion. My legs just would not go, I was stumbling over everywhere, thinking again of Sunmart, but I rationalized, this is only 15 miles, not 30! So, I pressed on, and sure enough after about a 5min bad patch of running, my body woke up and responded to the effort. However, by now, the clock was ticking and I could sense I was too far from home for the CR. Every turn I was expecting to see the finish line, and so I was sprinting at every turn. I must have run close to sub-5:30 pace those final minutes in a futile search for the finish line (3min left, okay, I can still do this... 2 min, argh, where is the finish line... 1min, no way, I need to see it... 30s, ah, there it is, but over 400m away)...
I ran 1:43:50 to the CR 1:42:50. One freaking minute. I have never chased such a time for such a long race, and it was rewarding to focus and push my body (I am nowhere near peak fitness), but depressing that I missed it so nearly, knowing where I could have made up the time. But, it has since been revealed that the course had been modified, thus the name change, and in my mind (we will see what the RD does officially), I have a CR...
AM: 10 miles easy regeneration over Kemah Bridge in 1:12:34
PM: 3 miles easy with Perla around Sylvan Beach in 20:47 + exercises
Tuesday, 06-02-2009
AM: 6 miles moderate over the Kemah Bridge in 41:13
PM: 2 mile warm-up, 10 x 200m in 32 secs, rec. 200m jog (6M, 39:22)
32.60 (1:24), 34.94 (1:19), 34.05 (1:17), 33.01 (1:16), 33.14 (1:16)
33.39 (1:15), 32.75 (1:19), 32.32 (1:13), 34.00 (1:16), 33.20 (33.34 avg.)
Wednesday, 06-03-2009
2 mile warm-up, 5 x 600-400-300m, rest 90"-2' & 5'-6' (8M, 1:18:31)
5 x 600 in 1'51", 1'45", 1'47", 1'46", 1'48"
5 x 400 in 71", 70", 70", 70", 71"
5 x 300 in 50", 49", 50", 51", 50"
Thursday, 06-04-2009
AM: 11 miles easy running around the Seabrook Trails in 1:14:44
PM: 5 miles easy around Sylvan Beach in 33:29 + Exercises (6M)
Friday, 06-05-2009
AM: 2 mile warm-up in 18:01, 6km+ tempo uphill in 21:25 (39:26, 6M)
PM: 5 miles easy around McAllister Park in 33:19
Saturday, 06-06-2009
Hells Hills 25K in 1:43:50 CR
(Aid Station Check Points - 37:55, 34:36, 31:19)
Sunday, 06-07-2009
AM: 5 miles easy around Norbuck Park in 36:06
PM: Rest ~ tight right hamstring
Total
82 Miles
* After my 86-mile week last week, this should be a very manageable week... should be nice to see how I react to the track work, but my major issues seem to be recovery and my left hip complex, which was compromised on last week's phenomenal 8-6-4-2-1 fartlek on the rectangular track (too sharp of a turn).
* What a week! Hit up Tuesday night's 200m primer with Rudy and realized that I have lost some of my speed and muscular strength, as it was a struggle to hit 32s and then I was beat up Wednesday morning for my true track work.
However, I resisted the temptation to call it quits on my warm-up, as I was unable to run much at all, but knew I was pressed for training time. I started off with a surprising 1:51, which committed me at least to the 600m set. The plan was to hammer the 5th interval, but after running mid-1:40's, I realized I just did not have another gear, but was able to hit pace. Ditto with the 400's and then the final three 300's the workout finally got tough. Great decision to drop the 500m set.
I then followed that with an unrecovered, but solid 6km tempo finishing up the Kemah Bridge, just seconds slower than Rudy's run, albeit on a different course. And then came, on Saturday, Hell's Hills 25K in Smithville, TX...
My sole intention for this race was to take down the 25K course record of 1:42:50, held by Joe Hall since 2002. This translates to 6:34 pace. Pretty stout for 15.5 miles of technical, rocky and hilly trails, mostly singletrack.
Anyway, I immediately shot to the lead on a beautiful, but warm morning at Rocky Hill Ranch. This race would be all about work-rate, as the turns were tight and one could never open the stride and get into a rhythm. I tried to pace myself, but I was running hard from the gun... thinking of the first aid station, 5.5 miles or so, I felt, by my watch, that I was a little behind CR pace. By the second aid station, the effort had become daunting, but I thought it was 11.26 miles, so I basically had 4.3 miles and 30-minutes of run left. Here is where the hills started, and they were some monster climbs, steep and long, close to half miles in length, but at least on some jeep roads. However, those hills put me in duress, and I hit a bad patch of depletion. My legs just would not go, I was stumbling over everywhere, thinking again of Sunmart, but I rationalized, this is only 15 miles, not 30! So, I pressed on, and sure enough after about a 5min bad patch of running, my body woke up and responded to the effort. However, by now, the clock was ticking and I could sense I was too far from home for the CR. Every turn I was expecting to see the finish line, and so I was sprinting at every turn. I must have run close to sub-5:30 pace those final minutes in a futile search for the finish line (3min left, okay, I can still do this... 2 min, argh, where is the finish line... 1min, no way, I need to see it... 30s, ah, there it is, but over 400m away)...
I ran 1:43:50 to the CR 1:42:50. One freaking minute. I have never chased such a time for such a long race, and it was rewarding to focus and push my body (I am nowhere near peak fitness), but depressing that I missed it so nearly, knowing where I could have made up the time. But, it has since been revealed that the course had been modified, thus the name change, and in my mind (we will see what the RD does officially), I have a CR...