Finalizing the Plan in Memphis

MARATHON LEVEL 19-21, Week 14 of 15

Monday, 10-08-2007
10 Miles Relaxed around Pigeon Hill in 1:06:24
Tuesday, 10-09-2007
20 Miles Relaxed around Kolb Farm in 2:03:22
Wednesday, 10-10-2007
8 Miles Relaxed around Pigeon Hill in 53:10
Thursday, 10-11-2007
10 Miles Relaxed around Pigeon Hill in 1:07:31
Friday, 10-12-2007
AM: 10 Miles Relaxed around Pigeon Hill in 1:08:55
PM: 6 Miles Relaxed in Spain Park in 39:22
Saturday, 10-13-2007
3 Mile Warm-Up, 5 x 100M Strides
Great American Cross Country Festival 8K in 25:46.70
1.5 Mile Cool-Down
Sunday, 10-14-2007
14 Miles Relaxed around Kolb Farm in 1:25:13
Total
88 Miles

* Last long run before Breakers this morning. I really worked it well. Was absolutely rhythmic through 80-minutes, had a rough patch, but then blitzed up the final 4M (actually 3.6M), getting myself into some trouble, but then working out of it and closing quite well. Only negatives were a sore toe (went down .5 size in my Racer ST 3's) and a side stitch in the final uphill mile. Very pleased with my fitness. Would have like several over-distance runs, but will do with what I have done, as I am prepared for any possible scenario, from 5:20 to 5:35 pace. We shall see...

* If you would have asked me on Wednesday, how I was feeling, I would have told you absolutely amazing, and that in tomorrow's race I would have been able to literally jog 25:00 for the course comfortably. However, this morning, Friday, after a couple great runs, I crashed, depletion-wise, on my run. I also felt like my back was out of whack, as I have been driving much more than lately (getting stuck in the legendary ATL traffic for close to 3 hours the night before). Anyway, I am hoping some extra rest and carbs will get me through tomorrow's race, but the course is not motivating - just a gravel path the entire way. I will wear flats and expect good competition, but I aim to lay low and let the race unfold. If I am in position to win or run away from the field, I will. If not, I will not dip into the well.

* Well, almost as I figured. Got 2nd at Great American under last year's record (Jeff Powers, CMU, 26:21 - a 14:04/29:42 PB's), but finished behind teammate and Malone great Leo Kormanick (8:14/14:12/2:22:20), 25:37 to 25:46. At one point, there were 6 Central Michigan guys ahead of me, we then got misdirected, but ended up running the course out of sequence, causing a lot of unnecessary stress to Leo and the pack. Anyway, I closed brilliantly the final 800M or so to pass three CMU runners and cap off the 1-2 punch of the ATC. We also placed 2nd as a team. Feel good at the moment, so I enter my marathon week and "taper." Should be fun.

Popular posts from this blog

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

SWITCH THE BEAT TO AVOID YESTERDAY'S DANCE...

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin...
Read more

TRY NOT TO CHANGE IT UP MUCH

Mo, 1/8/2018 Rest and Recovery Tu, 1/9/2018 6 mile progression out and back in Nixon Park with 860ft of gain in 54:40 We, 1/10/2018 6 miles easy at Swann Park early in the morning in 39:21 Th, 1/11/2018 3 miles easy, 10 x 200m Uphill at Reservoir Hill in 17:39 Fr, 1/12/2018 AM: 4 miles muddy in 32:21 PM: 2 miles easy in 16:25 Sa, 1/13/2018 5 miles steady on treadmill at 8 mph and 4% incline in 36:00 Su, 1/14/2018 14 mile long run around Lake Williams with 10 x 2:00 fast, rec. 2:00 in middle in 1:48:32 * 1,623ft of elevation gain.. 11 degrees, feels like -2... got out feeling pretty good, although I felt I didn't have my climbing legs. First lap went by very quickly. Hammered up the reverse hill after a GU and then kept it going, hitting 38' for a loop, surprised I held up but was pretty knackered after the 7th 2-min effort or so... said to myself, "less than 2hrs of running" and headed out for the last hybrid lap. Finished up well. Only left glute/hip i...
Read more