Going crazy without YOU !
Today is my day off. . I need my run back! ! Only a night's sleep away :) :)
Sunday May 27 Ran 74 minutes
in the AM before church. Finished with my usual drills, yoga and
abs. Surprisingly felt decent for the first 7 miles.. until I was
far out in the country, not hydrated enough and feeling yesterday's
effort. It wasn't so bad, my pace was decent, only a few miles of mild
discomfort. In the afternoon I had a small graduation party with some
friends and relatives (my first time back in WI since finishing school
in Jan). I played some bball and dunked on an 8 foot rim. With a
trampoline. :) haha. My vertical was hurting after the all the recent
activity.
Monday May 28
Last day in Oshkosh.. got up extra early to get a quality workout in
before a day on the beloved Amtrak. I woke up with my legs still sore
(especially in the calf region). I was tired but i had the attitude of
"Just do it".. My goal was to equal or better this same workout I did
sometime last week. However, I was definitely not fully charged and
could have used another recovery day instead.. Oh and it was warm and
for some reason I have never had much success on the Titan track. It
just feels so big. Here's how it went:
Warm up 27 minutes, drills, 100m strides (at least 6).
1000m - 3:13.2 w/ 4:30 rec/jog (out in 75, couldn't hang)
800m - 2:31.1
w/ 4 min rec/jog (out in 73, thought i was speeding up on the second
lap imagine clicking my watch with a 2:26, but i was way off!)
- skipped the 600 b/c the effort was out of control..
400m - 71.4 w/ 3 min rec/jog.. that wasn't too bad
2 x 300m - 54.4, 54.3 w/ 2 min jog rec.. last 100 in those - ouch
Jogged 5 minutes.. then 4 x diagnal strides (on infield), walk/jog the straights.
Cool down 30 minutes - slow start, eventually felt good the last 1.5
miles. I think I may have started to feel good because I slammed some
gatorade before the cool down. Maybe it was more lack of hydration
since i had just woken up?
I got in a decent stretch with
yoga and after a snack finished with another ghetto strength session at
the house. I felt VERY strong doing my pullups, etc. I also had enough
time to sit in a 12 minute ice bath which was exactly what I needed
before the trip. The train ride was fun, I met some people and I got
back to Indy by 11:30 that night. I took the train so i wouldn't have
to sit stiff legged in my car. I got up every half hour and walked
around, etc.. it makes such a big difference !
Tuesday May 29 Slept in and wasted my day doing who knows what. I ran with Shannon at 5:30. I got in 56 minutes -
very humid! I felt really good ? which was a surprise. It was my first
run with another person in a long time, so that made a difference. I
ended at the track to see the guys doing a 2K repeat workout.. I did
some drills and 6x barefoot strides on the infield. I ran home (half
mile) and did my abs, yoga and a nice 10 minute icebath!
Wednesday May 30 AM - Ran 25
min (around the zoo - didn't make it too far on the hobo trail because
there was a swarm of big bad geese). I felt pretty out of it, because I
was up about 3 hours earlier than Tues. After work I caught up with an
hour nap.
The evening workout was kept short to save myself for this weekend's race in the steeple at the Music City Distance Carnival - in Nashville at Vanderbilt . The plan was to run each 600 like it was each third of my race.
Workout as follows: Warm up 26 minutes (started feeling like a slug
walking to the bridge, after a mile, i realized i was feeling awesome!
I did the canal loop about a minute faster than usual). Did my strides,
drills and run thrus.
3 x 600m (with 4 barriers per lap, 2 minute recovery between).
1:58 1:58 1:57
(approximate since I was in lane 3; the key was goal race pace). All of
these I was out in 76 for the 400; and I don't think I slowed down.
Cool down 16 minutes with a few of the boys. The heat was intense, and
I handled it well. My barriers were smooth.. all until I started doing
some practice water jumps before the cool down. I barely saved myself
some face.
Post run - - got in NIFS to LIFT. did my regular stuff with some hip
machine exercises. Ended with 4 x strides and a quality ice bath.
post comment
I'm reading this
2:31 PM, June 1, 2007
.. Posted by Anonymous
Good luck tomorrow. Please again consider doing USATFs Champs. I'm watching the entries and keeping a spreadsheet of who is entering. I'll send it to you after this weekend. Check to see how the other big race goes at Oxy on Sunday.
http://www.flashresults.com/flashwest/
Put it behind you
2:20 PM, June 4, 2007
.. Posted by Anonymous
I'm sure not what you were hoping for, but a PR is a PR. Faster time will come.
Read what Bekele just said at the IAAF site, "A part of me thinks that maybe I could have run differently that day. But I did not commit a crime by dropping out. I tried all I can, but it simply was not possible for me to continue. I know it is a one-time thing. I am not a loser, but as a sportsman, I have accepted that I cannot always win either.”
Two women made USATF A standards this weekend and 3 made B standards. 13 women who have B standards run at NCAAs and could improve. As of this morning 14 women total have entered USATF Champs. Hard to say how many NCAA women will run the USATF's.
Regardless if you run Saturn Midwest Distance Solution this weekend, I still encourage you to enter USATF Champs provisionally. You don't have much to lose if you don't get in but can say you ran the Champs in your own backyard if you do.
If
Thanks
2:28 PM, June 4, 2007
.. Posted by Anonymous
I plan to PR this weekend, then I will enter my time for USA's. I know a 10:23 to get in is a long shot, but I will come into this next race with the same excitement to compete and hopefully all this perserverance will lead to a break thru. Physically i feel the best ever. Its all mental and I believe God will allow me to succeed.
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