Rise from the Ashes



Monday, 10-31-2011
AM: 45 min easy thru Baltimore ~ 6.5M
PM: 30 min progression with Perla from Bellows Spring ~ 4M
Tuesday, 11-01-2011
Warm-Up, 8 x 1M (rec. 60") in 5:32, 5:32, 5:27, 5:27, 5:26, 5:21, 5:24, 5:24 ~ 10M
* Very impressed with my work ethic lately, after working with a coach and realizing I have fat legs. Just pleased I got this work in on a very busy week and day. Chilly weather, a bit windy, but a super-soft grond made for some work to get into my prescribed 5:25-5:30/mile goal per rep. Very pleased with the effort. Some fatigue from the race.
Wednesday, 11-02-2011
1:30:58 easy around Patapsco Valley State Park trails ~ 12.5M
Thursday, 11-03-2011
45 min steady around Baltimore + 8 x 100m Strides + Weights ~ 7M
Friday, 11-04-2011
13:16 easy up and down hills in Ashland, OR ~ 2M
Saturday, 11-05-2011
USA Trail Marathon Championship at the Lithia Loop Trail Marathon in 2:55:20 ~ 27M
* 7th Place Overall... absolutely nuts that I even lined up. I could barely walk thanks to screwing my back up trying to rush some dead-lifts on Thursday, but moreso, I am just not trained enough to run a Marathon, let alone a Trail Marahton with 9,200ft of elevation gain against some stiff competition. I have realized that I am a great climber. I was in the top 10 to start, but soon started moving up on the field, passing Erik Skaggs after 3 miles and closing in on Max King and Ryan Bak by 8M. I was within 50 meters before my legs muscles started rebelling. I stayed in third until being passed by Skaggs, Tribbia, and Davis. If fit, I feel I should've been able to run with this group, but had nothing. I wanted to quit at 10 Miles, but it was a loop and so I played  a game of mile repeats, stopping to stretch every 1-1.5 miles. "Party Like a Rock Star" kept me going, as I would have some nice moments of running smoothly, but my right hip flexor is still a disaster. I kept it at bay, but had to stretch alot. Finally, we hit some nasty descent while I was in 7th place, and felt like I was running very well on some singletrack, but I got eaten up by a couple of Masters, and as soon as I hit 25M on the downhill road, I absolutely took off. Split sub-5:20 for the final mile and sub-1min for the final .2mi in order to grab back my 7th place spot and was glad that I gave the effort. Max King is on fire. He is a beast.
Sunday, 11-06-2011
Rest & Travel
Total
70 Miles

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