Slight Adjustment
Monday, 08-24-2009
48 Min. on treadmill (8mph/2%) at gym (7M)
Tuesday, 08-25-2009
12 Min. Warm-Up, (10M)
4 x 8 Min. (1.45M) at 5:32/Mile with 6 Min. Recovery
8:09, 8:02, 8:04, 7:56
Wednesday, 08-26-2009
71 Min. regeneration around Lincoln Parish Park, Ruston LA (10M)
Thursday, 08-27-2009
58 Min. steady (7:31) out to Pine Gully (9M)
Friday, 08-28-2009
AM: 36 Min. easy around La Porte (5M)
PM: 16 Min. Warm-Up,
Woodlands Friday Night Lights 2M+ in 10:10
36 Min. Cool-Down
Saturday, 08-29-2009
AM: 60 Min. recovery around Memorial Park (9M)
PM: Drills
Sunday, 08-30-2009
115 Min. progression at Seabrook/Kemah (17M)
Total
75 Miles
* Okay, a solid week of training. Amazingly, due to travel I could only manage a single double, with was on race-day. Race-day played out to be what I expected, to an extent. I had great sensations last week during my workouts, but was quite fatigued to start the week thanks to an over-load of drills (lunges and side steps kill me, but those are my weaknesses - hip, glutes).
Anyhow, I felt I could take Luis in a cross country effort. Cross country is my forte, and although I don't feel I am in the same fitness level as Lou at the moment, I know I have been working hard and could challenge him over an XC course. However, we came to find out on race day that the distance would be 2 miles and not 4K, a disadvantage for me, as Luis has superior speed and has been running fast workouts, whereas I have been doing mostly strength-endurance work (4-8-12-16 Min. efforts).
I felt miserable during the warm-up, just no energy, complete fatigue, but at least I felt fluid. I could barely manage enough power to hit some strides and was amazed to find myself leading Luis through 400m. However, he passed me during my coughing attack (I better not have pneumonia again) and I settled in behind him. He looked like a million bucks, light, powerful, fast, strong. But he was not gaining on me, although I could tell he was working hard. I had spotted him about 20 meters and was keeping it at that until we approached the Mile (4:52) and then I decided to pass him and move forward. I immediately gapped him, but he made an effort to catch me and get on my shoulder. Mentally, I was waiting for the backstretch of the last lap to really make any effort.
However, at 1.5 Miles, there was a fork in the course, right was to the finish chute and left was to continue on the second loop and this volunteer just forced us into the finish chute area. I yelled, "we are not finishing" and thankfully I knew the course, and told Luis we had to exit and continue on, which I did ahead of him (I reacted more quickly). So, we both got carried off course a bit, but I had managed to get on the correct course before Luis was able to and had a 10-20 meter lead. I waited up for him, waved to come on, and once he got back on track, I re-focused and pressed on, now being the chased.
Knowing the course, I was not going to let the volunteers send me the wrong way. The only issue was that all of a sudden we were hit with two challenges: 1) 20-30 mph gusts of headwind and 2) the lapping of over 200 high school kids! I had to weave in and out of traffic, keeping my effort as best as possible to pull away from Luis, and I was having a rough patch. Thankfully, my last quarter mile was quite powerful, as I relaxed and put it all together to kick home a well-deserved victory. My time was about 10:10 for the 2+ miles, while Luis came in at 10:13 or so. No official results were posted, as lightning cancelled the meet soon after we were done.
Otherwise, a great day, and we all went to dinner (Rudy ran 10:58 for 4th) and talked about Ritz's breakthrough, 12:56 American Record over 5000m. Just amazing. I do need more strength the next two weeks to really perform at the Texas A&M Invitational over 8km... should be interesting.
48 Min. on treadmill (8mph/2%) at gym (7M)
Tuesday, 08-25-2009
12 Min. Warm-Up, (10M)
4 x 8 Min. (1.45M) at 5:32/Mile with 6 Min. Recovery
8:09, 8:02, 8:04, 7:56
Wednesday, 08-26-2009
71 Min. regeneration around Lincoln Parish Park, Ruston LA (10M)
Thursday, 08-27-2009
58 Min. steady (7:31) out to Pine Gully (9M)
Friday, 08-28-2009
AM: 36 Min. easy around La Porte (5M)
PM: 16 Min. Warm-Up,
Woodlands Friday Night Lights 2M+ in 10:10
36 Min. Cool-Down
Saturday, 08-29-2009
AM: 60 Min. recovery around Memorial Park (9M)
PM: Drills
Sunday, 08-30-2009
115 Min. progression at Seabrook/Kemah (17M)
Total
75 Miles
* Okay, a solid week of training. Amazingly, due to travel I could only manage a single double, with was on race-day. Race-day played out to be what I expected, to an extent. I had great sensations last week during my workouts, but was quite fatigued to start the week thanks to an over-load of drills (lunges and side steps kill me, but those are my weaknesses - hip, glutes).
Anyhow, I felt I could take Luis in a cross country effort. Cross country is my forte, and although I don't feel I am in the same fitness level as Lou at the moment, I know I have been working hard and could challenge him over an XC course. However, we came to find out on race day that the distance would be 2 miles and not 4K, a disadvantage for me, as Luis has superior speed and has been running fast workouts, whereas I have been doing mostly strength-endurance work (4-8-12-16 Min. efforts).
I felt miserable during the warm-up, just no energy, complete fatigue, but at least I felt fluid. I could barely manage enough power to hit some strides and was amazed to find myself leading Luis through 400m. However, he passed me during my coughing attack (I better not have pneumonia again) and I settled in behind him. He looked like a million bucks, light, powerful, fast, strong. But he was not gaining on me, although I could tell he was working hard. I had spotted him about 20 meters and was keeping it at that until we approached the Mile (4:52) and then I decided to pass him and move forward. I immediately gapped him, but he made an effort to catch me and get on my shoulder. Mentally, I was waiting for the backstretch of the last lap to really make any effort.
However, at 1.5 Miles, there was a fork in the course, right was to the finish chute and left was to continue on the second loop and this volunteer just forced us into the finish chute area. I yelled, "we are not finishing" and thankfully I knew the course, and told Luis we had to exit and continue on, which I did ahead of him (I reacted more quickly). So, we both got carried off course a bit, but I had managed to get on the correct course before Luis was able to and had a 10-20 meter lead. I waited up for him, waved to come on, and once he got back on track, I re-focused and pressed on, now being the chased.
Knowing the course, I was not going to let the volunteers send me the wrong way. The only issue was that all of a sudden we were hit with two challenges: 1) 20-30 mph gusts of headwind and 2) the lapping of over 200 high school kids! I had to weave in and out of traffic, keeping my effort as best as possible to pull away from Luis, and I was having a rough patch. Thankfully, my last quarter mile was quite powerful, as I relaxed and put it all together to kick home a well-deserved victory. My time was about 10:10 for the 2+ miles, while Luis came in at 10:13 or so. No official results were posted, as lightning cancelled the meet soon after we were done.
Otherwise, a great day, and we all went to dinner (Rudy ran 10:58 for 4th) and talked about Ritz's breakthrough, 12:56 American Record over 5000m. Just amazing. I do need more strength the next two weeks to really perform at the Texas A&M Invitational over 8km... should be interesting.