Rest & Recovery

ALPHA LEVEL 7, Week 1

Monday, 10-22-2007
5 Miles Easy around Marietta with Dave Howe in 32:59
Tuesday, 10-23-2007
5 Miles Easy around Washington D.C. with Jesse and Matt in 39:48
Wednesday, 10-24-2007
Sick, Fevers
Thursday, 10-25-2007
Sick, Fevers
Friday, 10-26-2007
10 Miles Easy around Washington D.C. with Liz Wilson in 1:11:10
Saturday, 10-27-2007
Off
Sunday, 10-28-2007
Work
Total
20 Miles

* Alright, post-Breakers Marathon. I will leave marathoning up to my wife. I entered this race mentally defeated. I exited this race knowing what it takes in terms of marathon training in order to line up for my next one. I was in the race, physically, for not even 5K, mentally not even from the gun. The weather, thoughts of my coaches/mentors, all pointed to "why do this race when you are so fit over 5K-15K?" I don't know, but perhaps for the challenge. Perhaps to finally race a marathon 100% fit (although not 100% trained for a marathon. So what do I need before Boston 2008?



  • Long, Hard Runs of 20+ Miles

  • Mileage of 120-140 Miles/Week

  • Secondary Long Runs of 15+ Miles

  • Races of 15K-20M

  • A Marathon in which I can RACE from the Gun at Peak Effort

If I can do the above, I will run another Marathon. If not, I will stay a Road Racer, minus the Marathon, unless I have the opportunity to line up at a Chicago-type race. I feel the mental demands must be equivalent to the physical demands, meaning that if I train at 4:50 pace, I need to race at 5:20-5:30 pace in a high-level marathon, not something so low-key. I am just not a true marathoner, and I won't lie, that bothers me, because I love the challenge.


Anyhow, I will press on, as that is all I know how to do. The goal remains what it has been: USA Club Cross Country Nationals in 7 Weeks. The goal there is a 30:20 Effort and help the Club contend for the championship. I will take a down week, but then I will be back on the horse, more determined than ever, switching over to some Dellinger training for the final 5 Weeks.

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