Highly Anticipated Training

Monday, 07-13-2009
54'55" steady around Town Lake (9M)
Tuesday, 07-14-2009
12 Min. Up, 3 x 12 Min. (3500m) at 5:27/mile (rec. 6') at Dad's Field
11:56, 12:01, 11:54 (Total, 73'52") ~ (8M)
Wednesday, 07-15-2009
AM: 72'44" steady on the Seabrook Trails (11M)
PM: 45'47" steady on the Seabrook Trails in 108-degrees (7M)
Thursday, 07-16-2009
72'08" recovery on the Seabrook Trails (11M)
Friday, 07-17-2009
AM: 58'25" steady on the Seabrook Trails (9M)
PM: 12 x 100m Strides (rec. 2') + 38'58" steady with Chad (7M)
Saturday, 07-18-2009
12 Min., Lunar Rendezvous 5K in 15:45.3, 24 Min. (8M)
@ 5:03.22, 5:11.82, 10:41.98 (5:30.16) ~ 5:04 avg. pace/mile
Sunday, 07-19-2009
1:55:00 at 7:20/mile at Huntsville State Park (17M)
Total
87 Miles

* Pretty surprising race... I debated the race the entire week and only made the decision as I was walking out the door race morning... the weather was nice, my hip felt decent, and mentally, I was ready. However, the race was hot... both competitively and weather. Sesar Figueroa was the class of the field, leading from the gun, while the battle of the rest was with John Hedengren, Junior Mitchell, Maximo Mendoza, Dean King, Dan Kahn, and a couple of other guys.

I was close to 8-10th place at the Mile (did not start my watch), and then progressed to work hard and battle with Dean King for the next couple of miles, which brought me to Junior Mitchell at 2.75M and I just had to really hurt to pass him, gap him, and kick it home. Hedengren proved too strong on this day, but I was pleased with my effort. Granted, I ran 15:39 on this course in 2003, but I had done much more work before that race (racing 15:10 at Polish Pickle), so I am very pleased with my 15:45.3. Perhaps closed the best of the bunch in the 80-degree/80% humidity.

Popular posts from this blog

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 o
Read more

HIT THE GROUND RUNNING

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5
Read more

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more