Sales Meeting
Monday, 05-16-2011
4 miles easy, including 12 x 20sec fast, 40sec moderate in 29:01
Tuesday, 05-17-2011
6 miles steady around Ft. McHenry in 40:08
Wednesday, 05-18-2011
3 miles steady around Ft. McHenry in 20:13
Thursday, 05-19-2011
9 miles steady out to Patterson Park in 1:00:59 + 6 x strides
* Finally got to get in a substantial run, as my Sales Meeting presentations came to a close last night. Obviously the most stressful (and important) time of the year as you have to perform, much like an Olympic Trials race. You perform great, you are recognized as an Olympian. You perform poorly and you are back on the street scraping for sponsors. Get it? Really nailed my presentations and am very pleased. Hopefully by next week I can get back into my routine, as I am feeling quite awkward, plus I have a weak left foot, which isn't helping much (fell off the stage!).
Friday, 05-20-2011
6 miles including 6 x 800m at UMBC in 2:32, 2:29, 2:26, 2:28, 2:25, 2:24, jog 90 sec
* Goal was 2:30-2:30-2:28-2:28-2:26-2:26, so I figure I hit the workout. Am still feeling lethargic and breathing heavily during my warm-up, but I was determined to run a great workout. I had to do it at 10AM b/c of an incident with my car, got a loaner, and then was locked out of my house! Anyway, this track is great as no one uses it and is in primo condition. Windy and 62-degrees, so not great weather, but I did 2 sets of full drills before the workout to wake up and get my muscles going. Had some left hammy issues quickly, but took care of it with extra focus and good form. Can't believe I used to run 2:06-2:08 in this workout (with more rest); takes a lot of power that I don't have right now to run that fast. Noticed UMBC has some solid school records, which is great.
Saturday, 05-21-2011
6 miles easy around Elkridge in 40:05
Sunday, 05-22-2011
Dirty German Endurancefest 50 KM Trail in 3:36:59
* 1:46:58 / 1:49:58... really thought this would be an easy long run. Drove out the 2+hrs to Philly at 5:30AM and almost missed the start because of the neighborhoods trying to get to the park. I get to the park and as I'm heading to the start line, Nick Gramsky announces his presence. Although excited to see him again after a decade, I was not ready to race, and Nick is an Olympic Trials Marathon Qualifier. Although he's been getting beat pretty soundly on the trails, this course suited him quite well. For starters, it was quite flat and secondly, there was a lot of road/bike trail sections where he could open it up (which he did to the tune of 6:00/pace miles). The other interesting twist was that the coinciding 25 KM started with the 50 KM and there was a good group of guys heading up that race. At the start I was content to sit in about 7th place for the first 20-minutes, but the trail was so damn muddy (thick, take your shoe off mud), that I had to get into the lead and beat the puddles). And so, I injected a good pace for a little bit and strung out the field. However, by the first big aid station at 12.5KM, I was in 4th, right with the group and with Nick. However, right after that aid station we hit the road section and I just didn't have the power to keep pace and settled for 6:10-6:20 miles on this section, while everyone else took off. I knew 3 out of the 4 were running the 25 KM, but with a 2h20' marathoner ahead of me, I had to hope for his collapse, which would not come. I made matters worse by somehow running off-course and losing time, twice in that first loop. I was too focused on running a good pace and missed the markings. Anyhow, I came through the first lap and they said I was 4 min down on Nick. Ugh, this would be tough because I was tired. The same tired at HAT, but without an injury, so I figured I'd see what I was made out of. I hammered quite hard. I figured I had to eat into Nick's lead before the road/bike trail, because I could gain on the trails, but I would most definitely lose ground on the roads. Finally, at the halfway aid station, they said, "4-min" and I said, "ugh, no way he gives up this lead with 8 miles to go," and I did my best to maintain pace and finish strongly. I'm not sure of the final time, but I think I ended up with 3 minutes of him at the finish. The mud was absolutely ridiculous, as was the Amish Ninja. This was quite a hard run that exposed some weaknesses (need to pick up the intensity on my long runs and work in some tempos), but I came out unscathed. Kudos to Nick and it was great catching up. I think I am like 15-2 against him, but he is definitely the aerobic beast I remember him to be. Great guy.
Total
65 Miles
4 miles easy, including 12 x 20sec fast, 40sec moderate in 29:01
Tuesday, 05-17-2011
6 miles steady around Ft. McHenry in 40:08
Wednesday, 05-18-2011
3 miles steady around Ft. McHenry in 20:13
Thursday, 05-19-2011
9 miles steady out to Patterson Park in 1:00:59 + 6 x strides
* Finally got to get in a substantial run, as my Sales Meeting presentations came to a close last night. Obviously the most stressful (and important) time of the year as you have to perform, much like an Olympic Trials race. You perform great, you are recognized as an Olympian. You perform poorly and you are back on the street scraping for sponsors. Get it? Really nailed my presentations and am very pleased. Hopefully by next week I can get back into my routine, as I am feeling quite awkward, plus I have a weak left foot, which isn't helping much (fell off the stage!).
Friday, 05-20-2011
6 miles including 6 x 800m at UMBC in 2:32, 2:29, 2:26, 2:28, 2:25, 2:24, jog 90 sec
* Goal was 2:30-2:30-2:28-2:28-2:26-2:26, so I figure I hit the workout. Am still feeling lethargic and breathing heavily during my warm-up, but I was determined to run a great workout. I had to do it at 10AM b/c of an incident with my car, got a loaner, and then was locked out of my house! Anyway, this track is great as no one uses it and is in primo condition. Windy and 62-degrees, so not great weather, but I did 2 sets of full drills before the workout to wake up and get my muscles going. Had some left hammy issues quickly, but took care of it with extra focus and good form. Can't believe I used to run 2:06-2:08 in this workout (with more rest); takes a lot of power that I don't have right now to run that fast. Noticed UMBC has some solid school records, which is great.
Saturday, 05-21-2011
6 miles easy around Elkridge in 40:05
Sunday, 05-22-2011
Dirty German Endurancefest 50 KM Trail in 3:36:59
* 1:46:58 / 1:49:58... really thought this would be an easy long run. Drove out the 2+hrs to Philly at 5:30AM and almost missed the start because of the neighborhoods trying to get to the park. I get to the park and as I'm heading to the start line, Nick Gramsky announces his presence. Although excited to see him again after a decade, I was not ready to race, and Nick is an Olympic Trials Marathon Qualifier. Although he's been getting beat pretty soundly on the trails, this course suited him quite well. For starters, it was quite flat and secondly, there was a lot of road/bike trail sections where he could open it up (which he did to the tune of 6:00/pace miles). The other interesting twist was that the coinciding 25 KM started with the 50 KM and there was a good group of guys heading up that race. At the start I was content to sit in about 7th place for the first 20-minutes, but the trail was so damn muddy (thick, take your shoe off mud), that I had to get into the lead and beat the puddles). And so, I injected a good pace for a little bit and strung out the field. However, by the first big aid station at 12.5KM, I was in 4th, right with the group and with Nick. However, right after that aid station we hit the road section and I just didn't have the power to keep pace and settled for 6:10-6:20 miles on this section, while everyone else took off. I knew 3 out of the 4 were running the 25 KM, but with a 2h20' marathoner ahead of me, I had to hope for his collapse, which would not come. I made matters worse by somehow running off-course and losing time, twice in that first loop. I was too focused on running a good pace and missed the markings. Anyhow, I came through the first lap and they said I was 4 min down on Nick. Ugh, this would be tough because I was tired. The same tired at HAT, but without an injury, so I figured I'd see what I was made out of. I hammered quite hard. I figured I had to eat into Nick's lead before the road/bike trail, because I could gain on the trails, but I would most definitely lose ground on the roads. Finally, at the halfway aid station, they said, "4-min" and I said, "ugh, no way he gives up this lead with 8 miles to go," and I did my best to maintain pace and finish strongly. I'm not sure of the final time, but I think I ended up with 3 minutes of him at the finish. The mud was absolutely ridiculous, as was the Amish Ninja. This was quite a hard run that exposed some weaknesses (need to pick up the intensity on my long runs and work in some tempos), but I came out unscathed. Kudos to Nick and it was great catching up. I think I am like 15-2 against him, but he is definitely the aerobic beast I remember him to be. Great guy.
Total
65 Miles
