Pre-Race Week

Monday, 09-21-2009
7 Miles in 48 Min. up and over Kemah Bridge
Tuesday, 09-22-2009
AM: 6 x 1600M in 4:40-4:50 with 6-8 Min. Recovery (3M)
1600M in 4:59 ~ workout aborted due to lightning/rain storms
PM: 7 Miles in 44 Min. (23/21 Min.) out to Morgan's Point
Wednesday, 09-23-2009
AM: 11 Miles in 73 Min. (last 1.2M in 7:25) around the Seabrook Trails
PM: 7 Miles in 49 Min. up and over the Kemah Bridge
Thursday, 09-24-2009
AM: 12 x 300M in 48 Sec. with 2 Min. Recovery
50, 48, 48, 48, 48, 49, 48, 49, 48, 49, 49, 50
PM: 7 Miles in 47 Min. (24/23 Min.) out to Morgan's Point
Friday, 09-25-2009
11 Miles in 76 Min. (last 1.2M in 8:03) on Seabrook Trails
Saturday, 09-26-2009
12 Min. Warm-Up; 20 Min. Warm-Down
RunTex Cross Country 5K in 16:55
5:15, 10:52 (5:36), 16:16 (5:24), :37
Sunday, 09-27-2009
14 Miles in 93 Min. (last 5M in 32Min.) with Chad in Seabrook/Kemah
Total
82 Miles

* Definitely started crashing this morning (Friday) from a solid week of running. Have opted to jump in the RunTex XC Invite as opposed to the HARRA XC Relay for safety and confidence. Looking at an 85% effort to get myself prepared for next weekend. Otherwise, really low on weight, 128lbs, and feeling very fit, but tired, thanks to Sophia not sleeping thru the nights anymore. Also, work has been a tremendous stress as I deal with my agency and prepare for this Mexico Launch.

* Not sure what that was. Race was at 7AM and there was no sunlight.. and this was Cross Country! No way. Sure enough, the start was delayed because the timing company was an absolute mess. Anyway, I felt good during my warm-up and was expecting a fast time, but the course was a complete mudfest. No that slippery type of mud, but that cake-like, sinking in the ground mud. I thought I was working well but only hit the mile in 5:15 and I knew it would be a long day. Tough course, anyhow, but did not expect 16:54... more like 15:54, but was hoping no high school kids ran faster than my 85% effort, but I think a couple did. Not sure what this did for confidence. Need to listen to my Coach more...

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

Strengthen

Image
Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from
Read more