M - AM 6 PM 6
T - 10
W - AM 15 PM 5
Th - AM 11 PM 5
F - 10 - UMD track - 2 WU, 5 by 1600 with 5 minutes jog for rest (5:09 avg), 2 CD
S - 10
S - 22 in 2:30 at Manasquan Reservoir in NJ
Total - 100
Wednesday, September 24, 2008
Wednesday, September 17, 2008
Sept. 8-14
Duel in the Sun: http://www.youtube.com/watch?v=FmzljrUrwKE
Is it already Wednesday? I have been buried in work the past two days.
So buried I barely remember blowing up in the Parks Half Marathon on Sunday.
I knew from 2006 that this race was tough. I ran 1:17 during a training cycle for Chicago, where I ran 2:29.
The course starts with 2 fast miles on the road in Rockville. You veer onto Rock Creek Trail, and from there the course rolls up and down, making it very hard to find a rhythm. The last two miles are uphill on a trail that shoots you through a weird tunnel to the finish on a street in Bethesda.
The additional element this year, however, was about 90 percent humidity. a heat index close to 100 degrees. After a two-mile warmup I was dripping with sweat.
I went out conservatively but was never even able to settle into goal marathon pace. Through 11 miles I was at least sub-6 pace ... until the trail to Rockville.
1:20.06.
OK, so my training has been going well. Three weeks of 95 miles with a cutback last week. Now a month of 100. Hopefully I can just toss this out, and I want to look for another race the last week in September.
It gives me more respect for what the marathoners accomplished in Beijing. And so it makes sense to post a "Duel in the Sun" video. And it reminds me, as always, of that marathon in Accra. That was almost a year ago, and it's time to write about that.
M - 10
T - 10
W - 10 - UMD Track, 5 by 1000 with 400 jog, 3:06 Avg.
Th - 12
F - 12
S - 10
S - Parks Half - 17
Total - 81
Is it already Wednesday? I have been buried in work the past two days.
So buried I barely remember blowing up in the Parks Half Marathon on Sunday.
I knew from 2006 that this race was tough. I ran 1:17 during a training cycle for Chicago, where I ran 2:29.
The course starts with 2 fast miles on the road in Rockville. You veer onto Rock Creek Trail, and from there the course rolls up and down, making it very hard to find a rhythm. The last two miles are uphill on a trail that shoots you through a weird tunnel to the finish on a street in Bethesda.
The additional element this year, however, was about 90 percent humidity. a heat index close to 100 degrees. After a two-mile warmup I was dripping with sweat.
I went out conservatively but was never even able to settle into goal marathon pace. Through 11 miles I was at least sub-6 pace ... until the trail to Rockville.
1:20.06.
OK, so my training has been going well. Three weeks of 95 miles with a cutback last week. Now a month of 100. Hopefully I can just toss this out, and I want to look for another race the last week in September.
It gives me more respect for what the marathoners accomplished in Beijing. And so it makes sense to post a "Duel in the Sun" video. And it reminds me, as always, of that marathon in Accra. That was almost a year ago, and it's time to write about that.
M - 10
T - 10
W - 10 - UMD Track, 5 by 1000 with 400 jog, 3:06 Avg.
Th - 12
F - 12
S - 10
S - Parks Half - 17
Total - 81
Tuesday, September 9, 2008
Week of Sept. 1
BOSTON BILL: http://www.youtube.com/watch?v=8yTVylg2xCM
M - AM 6 PM 6
T - 10
W - UMD track - 2 WU; 3 miles in 16:30; 60 minutes easy; 2 by 1 mile in 5:40 and 5:45; 1 CD - 17
Th - 10
F - 15
S - 10
S - 22
Total - 96
M - AM 6 PM 6
T - 10
W - UMD track - 2 WU; 3 miles in 16:30; 60 minutes easy; 2 by 1 mile in 5:40 and 5:45; 1 CD - 17
Th - 10
F - 15
S - 10
S - 22
Total - 96
Monday, September 1, 2008
Training Aug. 25
M - AM 6 PM 6
T - AM 8 PM 6
W - 10 with 6 by 600 in 1:54
Th - 12
F - AM 12, PM 4
S - 10 with 10 by 100 meters
S - 20
Total - 94
With no workouts this week, I wanted to focus on my Sunday long run. Emily was with me on a bike, and this was a big help. I am confident I averaged very close to 6:00 per mile for this workout.
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