In Defense of Our Dreams

Monday, 04-05-2010
AM: 30' + 4000/2000/4000 in 13'48"/6'45"/14'04", r. 4' and 3' ~ 16.5km
PM: 30' easy around La Porte ~ 6.5km
Tuesday, 04-06-2010
1H19'46" on the Seabrook Trails ~ 19km
Wednesday, 04-07-2010
47'09" + 2 x (6 x 20" rec. 1 and 2') + 6 x 300 flat, rec. 1' ~ 15km
Thursday, 04-08-2010
AM: Depart for Miami, FL
PM: 30' + 8km in 28'52" (3'36"/km) ~ 15km
Friday, 04-09-2010
1H + tecnica + 8 x 100m ~ 16km
Saturday, 04-10-2010
AM: 40' easy on the streets of Marathon Key ~ 10km
PM: Eduardo's Wedding
Sunday, 04-11-2010
54' on Old US1 in Islamorada, FL + tecnica + 8 x 100m ~ 16km
Total
114km (70 Miles)

* I am really digging these mixed workouts that Bravo provides, such as this morning's 50' + 2 x 6 x 20" uphill + 6 x 300m flat. Great combination of stimulus for the muscles, working on elasticity and responsiveness. If I can feel like this on race day, anything is possible. Just need to keep getting in the work, which will become more and more difficult over the next couple of months. Great day of training.


* Great sensations today on my 8km tempo run in Miami... once again, the only thing slowing me down is my weak feet at the moment. Today it was my left foot/ankle, just fatigues after running 15-20 min on concrete on a crown. The solution is to run more on the roads, which I will be doing once I get to Baltimore, so I am not concerned. However, just dealt with the discomfort ,and muscularly, could have rolled this in 27-min if I wanted to...and that's after a day of waking up at 4AM, flying all morning, have a huge Pollo Asado at La Carreta for lunch at 1PM and then playing with the kids (and niece) until 4:30PM when I had the chance to sneak in the workout. Planning ahead due to paranoia pays off... Great night with the wife, Bimontes, and Eckarts... finished off with the best: a Miami Dairy Queen Chocolate Blizzard with Extra M&M's...

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