Gotta Put it Down


MARATHON LEVEL 19-21, Week 10 (11)

Monday, 9-10-2007
12 Miles Relaxed to Cheatham Hill in 1:16:37
Tuesday, 9-11-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:06:10
PM: 6 Miles Relaxed around Kennesaw Mountain Loop in 38:18
Wednesday, 9-12-2007
AM: 6 Miles around Kennesaw Mountain Loop in 37:26
PM: 3 Mile Warm-Up in 24:03
9 x 1:30 Uphill in 1:30 (2:22), 1:33 (2:18), 1:32 (2:17), 1:31 (2:21),
1:32 (2:14), 1:30 (2:22), 1:30 (2:21), 1:29 (2:18), 1:28
3 Mile Cool-Down in 24:37
12 Miles Total in 1:20:57
Thursday, 9-13-2007
AM: 9 Miles Relaxed around aborted Pigeon Hill in 1:06:42
PM: 6 Miles Relaxed around Kennesaw Mountain Loop in 38:12
Friday, 9-14-2007
10 Miles Relaxed around Pigeon Hill in 1:09:33
Saturday, 9-15-2007
2 Mile Warm-Up,
ATC Singleton 10M in 54:24
5:23, 10:51 (5:27), 16:17 (5:26), 21:52 (5:34), 27:07 (5:15)
32:40 (5:32), 38:10 (5:30), 43:37 (5:27), 49:18 (5:40), 5:05
2 Mile Cool-Down
Sunday, 9-16-2007
12 Miles Easy to the Visitor's Center in 1:25:19
Total
97 Miles

* Race Summary from the ATC 10M at Stone Mountain... well, I was optimistic heading into this race, as I was feeling quite good in training, although I am on pace for my largest week in close to a year, so all I had to do was play off the fatigue. Main competition would be young-gun, Josh Myers, who has been running great this year and is quite fit in chasing a Trials standard at Chicago. His goal was 5:20 miles on this famously hilly, two-loop course.
We were late. Way late. Anyhow, I still got in close to a 2M warm-up, no strides, and headed to the line ready to run whatever pace for the first loop and then see what I could do on the second loop. Weather was actually nice, in the mid-60's. Josh was primed and ready. So we headed out and immediately you hit a big, long hill. I was behind Josh at this point, as I felt he was running a bit quicker than 5:20 effort. I would catch him on the downhills, but he would pull ahead on the ups. No biggie, this was a long race. However, I wanted to run with him, not against him, as I was here to sort've help him out, as his marathon is two weeks earlier than mine. However, I wasn't feeling sharp for the first few miles, feeling out the course.

Finally, we hit a rhythm by 3M and ran together for a bit, but I still felt he was pressing. Finally, on a long, hard uphill at 4M, Josh gapped me, but I felt it was too strong a move and I caught him by the crest and for the first time in the race actually took the lead. I just let my momentum carry me, and the next thing I knew, I was free. I carried my speed down the hill and was absolutely running great, until I hit that hill again at the start of the second loop, and then my left leg decided to start flailing on me. From 5.5-8 miles, my left leg was a complete fight, just flailing away, not cooperating. I felt like stopping and stretching, but I kept at it, as I was still rolling off 5:30 pace. Finally, by 8M, the leg just clicked and I absolutely rolled the final mile in sub-5:05 to finish off the race.

A very nice, hard effort and a very nice "W". I felt I could have run perhaps another loop at 5:30 pace, but not sure how much longer I could have kept the 5:05's. Solid confidence booster and glad I went with the T5's on this one, as this will be my Marathon shoe as of now.






Popular posts from this blog

Friday, 7:30 AM, 9-29-2006 47'28" for about 7 Miles in Heritage Park Big-time recovery run, but I was still covering ground well. My hamstrings are both absolutely trashed due to some new squats I have incorporated in order to fully heal my left adductor. That's how weak I am, is that body-weight (actually, I hold two GU2O cannisters in my hands- probably weigh 2 lbs. each) squats tear me up. They were very tender and weak and caused me not to push the pace at all, which I did not mind. A good run, and am hopefully getting healthy and getting my dedication back. Thursday, 7:15 PM, 9-28-2006 45'36" for about 7 Miles at Memorial Park Solid run. I really opened up on this run. I started out for 24-minutes, passed my starting point in about 21' and then turned around at 24-minutes to retrace my steps. I really opened it up tonight in the darkness. My hamstrings were trashed, but they held up to the pace and I really felt like I was moving. "Moving" right...
Read more

SURVIVE ONE MOTIVE

Mo, 8/4/2014 6 miles easy out to Patapsco with 234ft of elevation gain in 42:46 Tu, 8/5/2014 4 miles steady around Katy Mills Mall, Katy, TX, in 29:47 We, 8/6/2014 Buy House Th, 8/7/2014 5 miles steady around Patapsco with 602ft of gain in 36:40 Fr, 8/8/2014 AM: 5 miles easy around Ft. McHenry with Ealy in 36:10 PM: 5 miles easy on Hollow Creek Greenway with 375ft of gain in 37:08 Sa, 8/9/2014 9 miles steady around Patapsco with 1,501ft of gain in 1:09:37 Su, 8/10/2014 12 miles at Pine Grove Furnace w/ 50' easy, 40' fast & 1,552ft of gain in 1:29:03 Total 46 Miles with 4,265ft. of Elevation Gain
Read more

IAU Trail World Championship Recap

Image
Where do I begin? With the disappointment? With the learning? With the future? The 3rd IAU Trail World Championship was quite a disappointment. I had prepared for this race for over a year, conditioning my body to handle 70+km of "trail running" at a pretty good clip, running three difficult 50km trail races in the mid-3:30's and erasing a decade-long CR in a pretty popular trail marathon. Bottom line, I was conditioned to run through 50km at sub-7:00/mile pace on pretty harsh Mid-Atlantic trails and then tack on 20km more. What I was not prepared for was hiking up a mountain ascent and scrambling the descent. The race started in nice conditions, a field of 120 athletes. With the initial 4km on the road before our first of two summits up Diamond Hill (1750ft), I got a feel for the field. I ran in about 25-30th place through the mile and by 2 miles had moved into the top 20. As we started the climb of Diamond Hill, I started easily passing most runners and I was operat...
Read more