Kosgei HM (Week 2)
Monday, 06-08-2009
4 miles easy around Norbuck Park in 29:08
Tuesday, 06-09-2009
3 mile warm-up in 20:59 + 6km tempo (aborted) in 21:16 (21:16, 6M)
Wednesday, 06-10-2009
AM: 12 miles easy around the Seabrook Trails in 1:21:05
PM: 4 miles easy around Sylvan Beach in 30:27 + exercises (5M)
Thursday, 06-11-2009
5 miles easy in 34:31 + 8 x 1:30 fast climbing (4' rest); 1:20:07 (9M)
1:31, 1:29, 1:31, 1:30, 1:31, 1:31, 1:34, 1:32
Friday, 06-12-2009
5 miles easy in West Gulph Park in Corpus Christi in 33:00
Saturday, 06-13-2009
4 miles easy in General Bravo, NL, in 29:18
Sunday, 06-14-2009
Coahuila 21K in 1:24:05 (14 miles total)
3:37, 7:08 (3:31), 11:04 (3:56), 14:55 (3:50), 18:54 (3:59), 22:42 (3:47), 26:38 (3:56), 30:25 (3:47), 34:36 (4:11), 38:26 (3:49), 42:28 (4:02), 46:44 (4:16), 50:43 (3:58), 54:46 (4:03), 58:38 (3:52), 1:02:41 (4:02), 1:06:56 (4:15), 1:11:00 (4:03), 1:15:12 (4:12), 8:53
Total
59 Miles
* Well, I am quite beat up after my 25K trail race, and expectedly so, as I attacked that race way above my fitness level. My work rate was phenomenal and when my right leg shut down due to weaknesses being exposed over 15.5 miles of tough terrain, I guess my right hamstring was over-loaded with work and is slightly strained. No worries, I will attempt to stick to schedule, as it is improving every hour. Just tight...
* Alright, so Coahuila was a disaster. Way too much travel/driving and not enough running led to an all-time pathetic run. I could not run. Absolutely no power nor control of my legs (nerve damage?)... just could not get running, just not enough rest. Oh well, I shut it down early and should be able to have a hard week of much needed training... to think, I ran 1:12 in 2001 on minimal training on that course (1400m altitude and hills).
4 miles easy around Norbuck Park in 29:08
Tuesday, 06-09-2009
3 mile warm-up in 20:59 + 6km tempo (aborted) in 21:16 (21:16, 6M)
Wednesday, 06-10-2009
AM: 12 miles easy around the Seabrook Trails in 1:21:05
PM: 4 miles easy around Sylvan Beach in 30:27 + exercises (5M)
Thursday, 06-11-2009
5 miles easy in 34:31 + 8 x 1:30 fast climbing (4' rest); 1:20:07 (9M)
1:31, 1:29, 1:31, 1:30, 1:31, 1:31, 1:34, 1:32
Friday, 06-12-2009
5 miles easy in West Gulph Park in Corpus Christi in 33:00
Saturday, 06-13-2009
4 miles easy in General Bravo, NL, in 29:18
Sunday, 06-14-2009
Coahuila 21K in 1:24:05 (14 miles total)
3:37, 7:08 (3:31), 11:04 (3:56), 14:55 (3:50), 18:54 (3:59), 22:42 (3:47), 26:38 (3:56), 30:25 (3:47), 34:36 (4:11), 38:26 (3:49), 42:28 (4:02), 46:44 (4:16), 50:43 (3:58), 54:46 (4:03), 58:38 (3:52), 1:02:41 (4:02), 1:06:56 (4:15), 1:11:00 (4:03), 1:15:12 (4:12), 8:53
Total
59 Miles
* Well, I am quite beat up after my 25K trail race, and expectedly so, as I attacked that race way above my fitness level. My work rate was phenomenal and when my right leg shut down due to weaknesses being exposed over 15.5 miles of tough terrain, I guess my right hamstring was over-loaded with work and is slightly strained. No worries, I will attempt to stick to schedule, as it is improving every hour. Just tight...
* Alright, so Coahuila was a disaster. Way too much travel/driving and not enough running led to an all-time pathetic run. I could not run. Absolutely no power nor control of my legs (nerve damage?)... just could not get running, just not enough rest. Oh well, I shut it down early and should be able to have a hard week of much needed training... to think, I ran 1:12 in 2001 on minimal training on that course (1400m altitude and hills).
