Alright, Stick with the Plan
Monday, 09-07-2009
10 Mile progression in 64 Min. (33/31) with Rudy at Jenkins
Tuesday, 09-08-2009
AM: 12-16 Min. Warm-Up, 12-16 Min. Warm-Down
8 x 1km Flat-to-Incline at 4:50 Pace (7-8 Min. Rest)
3:18, 3:17, 3:18, 3:18, 3:20, 3:21, 3:17, 3:13 (Avg. 3:17/km)
PM: 7 Miles steady around the Seabrook Trails in 46 Min.
Wednesday, 09-09-2009
14 Miles in 90 Min. on the Seabrook Trails
Thursday, 09-10-2009
AM: 10 Miles steady in 64 Min. out to Pine Gully
PM: 12 x 80M Strides (2:00 Walk) + 4 Miles in 27 Min.
Friday, 09-11-2009
7 Miles in 46 Min. (24/22) out to Morgan's Point
Saturday, 09-12-2009
12 Min. Warm-Up, 12 Min. Warm-Down
12 x 400M in 75-80 Sec. (Recovery 60 Sec)
72, 72, 73, 73, 72, 73, 72, 72, 73, 72, 73, 70
Sunday, 09-13-2009
14 Miles in 91 Min. with Rudy around Seabrook/Kemah
Total
85 Miles
* Heck of a workout this morning, as I chose to run during a monsoon. Driving to the bridge it was cloudy, but did not expect the downpour... warmed up, just some sprinkles... laced up, still nothing, and then once I lined up, the heavens opened upon me. However, I am calloused and attacked the workout. Once again, I am feeling strong, but slow cadence and not tremendously fast. Also, my right hip continues to be tight and cause my foot to evert. By the sixth rep, the sun was breaking through and the rain came to a halt, and I was hesitant to start the 7th and 8th becuase I was verging over 3:20 per km.... but I woke the f-up and rolled amazingly the final two, especially the final 3:13, which was crazy fast. Great confidence booster I needed pre-A&M...
* Now that was disappointing. I drove all the way up to College Station, was about to hit the sack at the hotel, and the race was CANCELLED because of rain. Rain. Seriously, it's cross country. The underlying reason was that the race was going to be held on TAMU's Intramural fields and because of the wet and soggy conditions, they did not want to risk damaging the fields. My opinion: why host the meet in the first place on those fields!? Horrible, not for me, but for the 2500 kids that were set to compete. I am bummed because I have lost a great opportunity to check my fitness. Argh, at least Coach has sent me a replacement workout, which isn't much of a workout to begin with (12 x 400 in 75-80), but need to get it in the breaks of rain clouds..
10 Mile progression in 64 Min. (33/31) with Rudy at Jenkins
Tuesday, 09-08-2009
AM: 12-16 Min. Warm-Up, 12-16 Min. Warm-Down
8 x 1km Flat-to-Incline at 4:50 Pace (7-8 Min. Rest)
3:18, 3:17, 3:18, 3:18, 3:20, 3:21, 3:17, 3:13 (Avg. 3:17/km)
PM: 7 Miles steady around the Seabrook Trails in 46 Min.
Wednesday, 09-09-2009
14 Miles in 90 Min. on the Seabrook Trails
Thursday, 09-10-2009
AM: 10 Miles steady in 64 Min. out to Pine Gully
PM: 12 x 80M Strides (2:00 Walk) + 4 Miles in 27 Min.
Friday, 09-11-2009
7 Miles in 46 Min. (24/22) out to Morgan's Point
Saturday, 09-12-2009
12 Min. Warm-Up, 12 Min. Warm-Down
12 x 400M in 75-80 Sec. (Recovery 60 Sec)
72, 72, 73, 73, 72, 73, 72, 72, 73, 72, 73, 70
Sunday, 09-13-2009
14 Miles in 91 Min. with Rudy around Seabrook/Kemah
Total
85 Miles
* Heck of a workout this morning, as I chose to run during a monsoon. Driving to the bridge it was cloudy, but did not expect the downpour... warmed up, just some sprinkles... laced up, still nothing, and then once I lined up, the heavens opened upon me. However, I am calloused and attacked the workout. Once again, I am feeling strong, but slow cadence and not tremendously fast. Also, my right hip continues to be tight and cause my foot to evert. By the sixth rep, the sun was breaking through and the rain came to a halt, and I was hesitant to start the 7th and 8th becuase I was verging over 3:20 per km.... but I woke the f-up and rolled amazingly the final two, especially the final 3:13, which was crazy fast. Great confidence booster I needed pre-A&M...
* Now that was disappointing. I drove all the way up to College Station, was about to hit the sack at the hotel, and the race was CANCELLED because of rain. Rain. Seriously, it's cross country. The underlying reason was that the race was going to be held on TAMU's Intramural fields and because of the wet and soggy conditions, they did not want to risk damaging the fields. My opinion: why host the meet in the first place on those fields!? Horrible, not for me, but for the 2500 kids that were set to compete. I am bummed because I have lost a great opportunity to check my fitness. Argh, at least Coach has sent me a replacement workout, which isn't much of a workout to begin with (12 x 400 in 75-80), but need to get it in the breaks of rain clouds..
