Monday 10 Miler
The final double digit run of my training program an out and back along trusty Kelly Dr to kick the week off
Any thoughts,hopes,dreams,wishes,desires of this being a "run of the mill" training run almost came crashing down around my ears w/ just over a mile to go......
I was aware my left shoelace had come undone and while the over riding temptation was to say feck it w/ just over a mile left I thought it better to play safe and pull over to the side and retie it rather than tempt fate and potentially have all my hard work over the last 11 weeks blow up in my face.....
Laces retied I begun to resume my run along the sidewalk......when some feckin Lance Armstrong wannabe comes flying up on my right hand side w/out so much as a "on your right!!!" and almost took me out.......
Ya motherfucker you.......IF you're too Chickenshit to ride on the road at least have the feckin decency in ya to let those of us on the sidewalk know you're coming while you live out your Tour De France Time Trial fantasy........
Arsehole,Lance Armstrong only had one testicle.......if I'd have caught up to ya ye'd have had none.....
Tuesday 8 Miler
The only issue going into this one was would the rain scupper my plans altogether or force me to tweek the miles in favour of a slightly longer recovery run on Friday......
Mercifully the much touted rain held off and once out the door it was no longer a question of if but when I got my out and back 8 miles in along Powelton Ave and W.River Dr done
W/ the notable exception of two more Tempo Runs I won't be logging anything more than 5s or 6s now till post Indoor Nationals
Thursday Indoor Mile
Against a backdrop of self inflicted turmoil I headed back upto Ocean Breeze on Staten Island to make my long overdue debut in the Miles Mania series
For the past couple of years Miles Mania has provided either an alternative to Thursday Nite @ The Races at the Armory or welcome addition for those inclined to get the most out of the Indoor season,having gotten a "lie of the land" in terms of making my way up here a few weeks ago I now felt confident of finding my way in the dark on a Thursday evening.
Putting 5.04. as my seed time I was seeded in heat 2,38 seconds per lap x 8 would equal 5.04......saying it and doing it,well that's a horse of a different colour now isn't it......
In a field of 10 or 12 I was 5th off the starting line and came through the opening 200m in 39.6
Down the back straight I moved into 4th and came through 400m in 1.16.4 a 36.8 split
1.55.2 at 600m off a 38.7 split I'd now moved into 3rd and was keeping close tabs on the Garden State runner who lead the field
2.34.6 at 800m off a 39.4 split,5.04 was there for the taking....but so was the win,having occupied the rear of the fields in my previous mile,1000m,800m and 3,000m races tonite felt like an actual race and not a race against the clock as I moved into 2nd place.
3.13.9 at 1,000m a 39.2 split,3.52.8 at 1,200m off a 38.8 split
4.31.4 at the bell off a 38.6 lap ,it was time to see what I had "under the hood"
Closing in 35.4 I crossed the line in 2nd place in 5.06.85,7 100ths of a second behind the winner in 5.06.15,out in 2.34 back in 2.32......
It's a far cry from the 5.14.82 I opened the season w/ on Dec 19th and is worth a 4.48 1,500m time going into Nationals
Ironically tonite the track was flat,the turns weren't banked,which given the Carl Maddox track in Baton Rouge will be flat suited me,I have another indoor mile next Thursday at the Armory,we'll see what difference banked turns will make then.
Friday 5 Miler
Easy/recovery 5 miles out and back along Powelton Ave to 31st St at lunchtime to get any lactic acid out of my legs b4 returning to the track on Saturday for my repeats
Saturday Repeats
I knew it was going to be brisk out there this morning so since I had some leeway w/ time I pushed the repeats back an hour from 8am to 9pm
While the extra hour helped combat the cold,it did feck all where the wind on the back straight and top turn was concerned.....
Mile
1.28-1.34-1.33-1.28=6.03.1
A second down on last weeks time,once again laps 2 & 3 were slower than I'd like
1,200m
1.30-1.30-1.26=4.26.2
The 1.30s were an indication of how brutal the wind down the back straight was,that said I was only 4 seconds in the hole......
1,000m
1.27-1.34-39=3.40.5
The 1.34 on lap 2 just killed not only the 1,000m but now put me at +14 compared to last week.....
800m
1.26-1.19=2.45.4
Despite a painfully slow opening 400m I maintained my streak of negative splits in the 800......
600m
1.24-41=2.05.4
At this stage it was just about seeing it through to the end.....no matter how bitter that may be.....
4x400m
1.21.0-1.21.7-1.20.8-1.18.4
3 and 4 should come w/ an * next to them.....upon compleation of #3 I discovered my Garmin never started recording the repeat so I took my 3 min recovery,reran #3 and then ran a 5th 400m to get a 4th split
In the words of Bob Dylan"Idiot Wind".......
Sunday 8 Mile Tempo Run
To complete my 6 day 40mpw the trusty 8mile tempo run around the Art Museum Loop
Mercifully at 4pm temps were warmer than 9am yesterday morning.....and there was no wind to speak of
Time:56.30.5 off 7.04 mile pace
Splits:6.55-7.09-6.55-7.14-7.14-7.14-7.00-6.50
25 seconds down on last week which is frustrating but considering it looked like a 57 min time was on the cards when miles 4,5 and 6 all came in at 7.14 I can take some solice for "not mailing it in" and making a fist of it over the closing two miles
Another week in the books,another week closer to Baton Rouge and Indoor Nationals,let's see what next week brings
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