BEST OF 2012 4 MILES - GABRIEL RODRIGUEZ, 21:25

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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...
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IAU Trail World Championship Recap

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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...
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4+ Miles in 29'01"

An excellent run today. I am continually shaving off time from my 30' course, as yesterday I ran an awkardly fast 26' loop in stifling heat. Today, I ran the exact loop and was able to add an extra loop and still finish under 30'! I am improving well. There is still some residual pain in my adductor, but whereas in the past the pain had progressed worse as the run went on, the pain now dissipates as I continue. So, in my mind, I am healing and getting better. I am still well out of shape, not really weight-wise, but cardiovascularly. For example, here is the summary of my week, all run on the same @4 mile loop in Heritage Park: Mon, 28'11" Tue, 27'59" Wed, 27'06" Thu, 26'38" I am actually going to aim for a 45' run at the Seabrook Trails with Chad on Saturday, and I may venture to 1h on Sunday so I can get on my proposed scheduled build-up for 2007 Houston.
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