ADELANTE!

Newcomer Chemaoi Places 2nd at Belmont Box Score MURFREESBORO, Tenn. - Festus Chemaoi finished second overall in his first career race and Zamzam Sangau placed 12th, leading Middle Tennessee's cross country team Friday at the Belmont Opener at Percy Warner Park in Nashville, Tenn. Chemaoi, a freshman, finished behind professional Gabriel Rodriguez on the 5K course in 15:12.45 in his first race for the Blue Raiders. The Ainabkoi, Kenya, posted the best time by a men's squad member at the Belmont Opener in the four years that Middle Tennessee has participated in the event, just ahead of Jonathan Guillou's 15:20.85 two years ago. http://www.goblueraiders.com/content.cfm/id/27291 EIU Men Second At Belmont Opener Additional EIU men competing included Matt Dettloff , Nic Atkinson , David Sherman and Eric Pederson . The men’s individual winner was Gabriel Rodriguez running unattached while MTSU’s Festus Chemaio was top scored runner in second place overall. http://www.eiupanthe...

SWEP LEVEL 19, Days 15-21 Monday, 8-27-2007 12 Miles Recovery in 1:11:33 + 8 x 100M Strides Uphill Tuesday, 8-28-2007 2 Mile Warm-Up in 15:59, 4 x 100M Strides 8 x 1:00 Up Kennesaw Mountain Road in 1:05 (2:19) -1:07 (2:13) -1:07 (2:15) -1:07 (2:20) - 1:07 (2:17) - 1:07 (2:18) -1:07 (2:08) -1:08 3 Mile Cool-Down in 24:09 (8M Total in 1:05:01) Wednesday, 8-29-2007 AM: 8 Miles Easy around Pigeon Hill in 48:50 PM: 5 Miles Easy around Kennesaw Mountain Loop in 33:30 Thursday, 8-30-2007 9 Mile Run around Pigeon Hill in 1:00:11 + 8 x 100M Strides Uphill Friday, 8-31-2007 2 Mile Warm-Up, 4 x 100M Belmont Cross Country Opener 5K, 15:01.27 (1st Overall) 3 Mile Cool-Down Saturday, 9-01-2007 7 Miles Recovery in Murfreesboro with Matt Gooch in 55:05 Sunday, 9-02-2007 18 Mile Run Out to Kolb Farm w/ Andy, Valentin, & Strickland in 2:03:34 Total 76 Miles

* Well, I had a vicious work week in Bothell, thus my 35-Mile week. It actually could have been closer to 70-miles, but I allowed fatigue to interfere and just mentally was not motivated enough to work past the absolute dead tired-ism that I felt. For instance, I had the time to run 18M this morning, but due to the time change, I was just beat this morning, could have run it this afternoon, but once again, am just tired and am just going to start up tomorrow. Always rationalizing. Highlight of the trip home: I drove alongside a gorgeous Aston Martin convertible. Car is amazing. So, I decided to change things up in terms of my key workouts. I have decided to "move the track to the bush," as the Africans are prone to say. I finally found a nice field in which to workout on, with level ground, nicely cut grass, and some challenging hills that also allows me to strap on my spikes and get to work. Only negative is that there is no shade, and today was just brutal. I did slow as th...

Brutal first workout of the season. Would have loved to have run this workout on a grass cross country course, in spikes, as there is much less stress attacking a workout in the grass than on the track. However, I have yet to invest in a measuring wheel and I am not the type to run such a workout at The River (Atlanta's equivalent of Memorial Park). So, by 8:30AM, it was brutally hot and humid, but I set off to attack the workout and was quite pleased with my opening 4:50, 1600M effort. I then followed comfortably with a 3:40, 1200M, and was getting beat as I raced to a 4:59, 1600M to finish up the first set. I thought I would not be able to finish the second set (after cutting down the rest from a 1200M jog to just 6' - I was sick of running), and then opened up in 4:54, got into a great rhythm to run 3:41, and carried that over into the final 1600M to run a right-on-pace (73's), 4:52. Completely wasted, but a solid effort, and I will take it. For comparison's sake, ea...

http://www.flrunning.com/news/03-05-07-FL_Fastest_Times.html * Quick update. Was listed above in 2006 in Florida for times of 15:18 (although I also ran 14:50), 32:20 and 1:10:10 and was not listed with my 2:39:05 for some reason (would have been #3?). Anyway, training has been going absolutely great except for the fact that I have a "whiplash-type" injury to my neck and upper back. Not sure how it happened. I believe it was a 1-hour phone call while driving that gave me the stiff neck, either that or my 100M sprints uphill. I am pretty positive it was the phone call (thanks, Boss!). So, tomorrow is my first serious timed workout. I re-scheduled it for Sunday, as I am flying out to Seattle for a week on Monday morning. I am debating either running it in my Spikeless Mach 9's or in my T5's, which I have been so comfortable in... I wish I could be running it on a grass field, but I just don't have a wheel to measure out the distance, so the track will have to suffic...

Alpha Level 18, Week 3 Monday, 8-06-2007 11 Miles Relaxed to Cheatham Hill & Back in 1:10:59 Tuesday, 8-07-2007 AM: 10 Miles in 1:02:12 + 8 x 100M Strides Uphill PM: 5 Miles around Kennesaw Mountain Loop in 33:36 Wednesday, 8-08-2007 AM: 2 Mile Warm-Up in 14:44, 8 x 1:20 Uphill (Jog Down Recovery) in 1:23 (2:19), 1:23 (2:18), 1:23 (2:22), 1:25 (2:16), 1:24 (2:16), 1:24 (2:20), 1:26 (2:19), 1:24 + 3 Miles in 22:45 (53:20) for Total of 9 Miles in 1:08:04 PM: 5 Miles around Kennesaw Mountain Loop in 32:10 Thursday, 8-09-2007 14 Miles Easy to Cheatham Hill in 1:31:59 Friday, 8-10-2007 AM: 9 Miles Relaxed around Pigeon Hill in 55:27 PM: 5 Miles around Kennesaw Mountain Loop in 31:06 Saturday, 8-11-2007 10 Miles Relaxed around Pigeon Hill in 1:04:25 + 8 x 100M Strides Uphill Sunday, 8-12-2007 2 Mile Warm-Up in 14:59, 4 x 100M Strides, 2 x (1600-1200-1600) in 4:50-3:40-4:59-4:54-3:41-4:52 with 3' /6' Rests + 3 Miles in 21:58 Total 89 Miles