Training Week Feb 21- 27

Sunday : 18

2:06 for 18 and mile 15 and 17 were @ 5:50 and 5:51

.. time to get a pedicure! haha! darn calluses!!! Don't ya hate them!!!

darn shoes are causing these things!! too much rubbing.... gotta take care of my feet they need to be in good conditions by march 7, 2010....

LUCKY #7

My seventh marathon on March 7, 2010 ....LUCKY #7 HOPEFULLY A SUB!

BTW -

Doing

Greenbay Cellcom Marathon in Greenbay, Wisconsin in May

and

 Seattle Rock and Roll Marathon in June

 Might go to St George if I get lucky.... 

Monday: 12 in 1:24

Tuesday:

44°F | °C

Current: Cloudy
Wind: N at 16 mph
Humidity: 62%

8 @ 7:22
7 @ 6:23 felt tired and it was windy... couldn't hack it today....

Little Rock Marathon in 10 Days.... gotta buckle down...and get my legs fresh!

Wednesday:

Wed, Feb 24, 2010
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00
10 in 1:11  47°F | °C Current: Clear Wind: SE at 9 mph Humidity: 55%

Thursday:

Thu, Feb 25, 2010
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	4.00	0.00	11.00
11 in 1:17:00 4 easy 4 x 1 @ hm 5:12, 200 meter jog  5:18, 200 meter jog 5:21, 200 meter jog 5:18 3 easy Last hard workout... gonna taper... 1 dress rehearsal on tuesday and then little rock!  63°F | °C Current: Clear Wind: SE at 14 mph Humidity: 48%

Friday:

Fri, Feb 26, 2010
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00
10 in 1:15

Saturday:

Sat, Feb 27, 2010
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00
8 in 1 hr

Week of Feb 14 - 21

Sunday:

17 miles - 7:22 pace last 3 in 5:56, 5:58, 5:57

Monday

50°F | °C Current: Clear Wind: N at 0 mph Humidity: 39%

12 miles @ 7:15 pace 

Tuesday:

I'm nuttz!!!!!!!!!!!!! lol  btw I felt GREAT!!!!

17 - 1:49:58

8 miles easy 6:57, 6:53, 7:04, 6:58, 6:59. 7:09, 7:04, 7:09

8 miles tempo 6:00, 5:55, 5:56, 5:52, 5:45, 5:55, 5:34, 5:32

1 mile  easy 7:06 

 52°F | °C

Current: Partly Cloudy
Wind: SE at 6 mph
Humidity: 41%

Wednesday:


11 - 1:19

Thursday:
12 in 1:22

Friday:

11 in 1:20:00

It's Official I'm running the Little Rock Marathon 

 Website:

http://www.littlerockmarathon.com

Company Overview:

The Little Rock Marathon and companion races are a running and walking tour through the scenic streets of Arkansas' capital city.

Known for giving the world's largest marathon finisher's medal, the Little Rock Marathon offers a variety of events to its participants. A race for every pace. Come enjoy the lively brand of southern hospitality only at the Little Rock Marathon. The Little Rock Marathon is a project of and benefits Little Rock Parks & Recreation.

Mission:

The goal of the event is to hold a community supported and nationally recognized marathon that promotes tourism in Arkansas and showcases the superior organizational efforts of its staff, sponsors and volunteers, while attracting athletes of all ages and abilities.

Products:

Marathon
Half Marathon
4 Person Relay Marathon
5K Fun Run/Walk
Little Rockers Kids Marathon
Classic Rockers Marathon

Saturday:

10 - 1:11

Feb 7 to 13 Training week

Sunday: 18  - 2:18 

I ran 14 in an ok pace then 2 or 3 6:00 and a 5:28 in the last mile. 

 62°F | °C

Current: Cloudy
Wind: SE at 10 mph
Humidity: 84%

Monday: 

11 in 1:19

 65°F | °C

Current: Clear
Wind: NE at 19 mph
Humidity: 71%

Tuesday:

I honestly think I ran a bit tired at the Edinburg 10k today's run was effortless and I was well rested. I guess some days you have it and some days you don't ! I hope the marathon doesn't turn out to be like this and I hope I have it!

8 mile warmup in 55:51

7 Mile Tempo

5:45, 5:41, 5:49, 5:41, 5:43, 5:34, 5:36

1 mile cool down in 7:07

Total: 1:42:59

  49°F | °C

Current: Partly Cloudy
Wind: E at 9 mph
Humidity: 55%


Wednesday

ran 10 miles in 1:08:10 - 6:49 pace

48°F | °C Current: Cloudy Wind: E at 8 mph Humidity: 83%

Thursday

Did another Tempo a bit shorter than tuesdays run

 7:01, 6:45, 6:44, 6:28, 6:31, 6:23

Tempo

5:56, 5:59 5:54, 5:59, 5:58 all uphill running....

.22 in 2:50

Total time 1:12:34.

11 in 1:09:44

Tomorrow's run will be a medium long run...hopefully..

 47°F | °C

Current: Mostly Cloudy
Wind: N at 5 mph
Humidity: 90%

Friday

13 in 7:24 total time 1:36:00

53°F | °C Current: Clear Wind: E at 9 mph Humidity: 69%

Today at 7:00 PM

saturday

8 @ 7am in 54:00 6:45 pace

Running later in the afternoon...

Have a great day! 

Edinburg All America 10k - Race Recap

Good Race Bad Tactics!

Recap –

Roommate – Ethiopian 

Tefera,Demesse  and met the eventual overall female winner that night Alene Shewarge SHE SPEAKS SPANISH and very good! I had the pleasure of chatting that night with her in Spanish. Alene spoke better Spanish than me! Yea I know. She was talking to Tefera the night before and I got introduced to her real nice lady and gentleman.

* Key Note * Tefera asked me if I get massages and I told him NEVER! He said it is very essential to get a massage 1 time a week. Another note 2000 x 5 in 5:45 to 6 with 2 min rest is real good for 10k running.

Slept at 11:00pm and woke up at 7 am, left the hotel at 8:45am to the race in a bus full of elites, intimidating as all of them were foreign runners. We arrived at theEdinburg Park  close to 9:20 am and walked our way to the starting line about a mile off.  Warmed up 2 miles and did a couple of stretches and just kept an eye out. Said hi and chatted Zoila Gomez the U.S. winner 35:18 and talked to Westly Keating before the race 29:38. Then got into my race ritual and what not.

National Anthem and Gun

Mile 1 – The top 10 athletes took off in 4:25 believe it or not! Ha! I was already behind as I ran a 4:53 and trailed by 1 block already.

Mile 2 – I  continue to press the pace since everyone in the front of was pressing I Clicked at 5:02 by far one of my fastest 2 miles ever I usually cross around 10:11-. I was determined to go after it.

Mile 3 – End up passing David Rodriguez in this mile and just kept with it I ran a 5:08 a 15:03 for three miles. I was doing good and but I was in no mans land and it was hard to get motivated and move up.

Mile 4 – I got spat into half marathon pace 5:23 I never saw my watch till mile 5 but I guess I should have paid attention to my watch at one point since I was doing good and then thrown to a comfort zone.

Mile 5 – Another half marathon pace 5:24 and not a reason to get out of this comfort zone, I was throwing surges with David Rodriguez to leave him behind, I guess I just no reason to move up since it was a big gap between me and 14^th place.

Mile 6 – Ran a 5:19 mile

This is through Garmin 6 miles in 31:09 and .2  1:36 = 32:45

My goal for this race was to run sub 31:00 and I ran the first 3 miles unusually out of my league, I always run around 5:06 for the first mile, but I wanted to try something new and it didn’t worked out. It’s ok as I have not done any kind of 10k,5k work. I’ll resume training for the marathon in L.A..  These races have not taken a lot out of me they have made me realized that the marathon pace is easier than what I think it is. I want to thank Wally’s Bicycle’s for the Singlet and Shades. Thanks to David Chavana an A+ race director. This one is out the door and on to the next one! Pictures later

Btw I chatted with Melisa Christian after the race a real nice runner! J She is running Boston and runs under Brooks.

Left to the hotel around 1:00pm and headed to Laredo, Texas. Tomorrow morning I’m going to run with Mary Ayor 37:00 10k runner.

So I take it as a workout day

 2 miles easy

3 @ vo2max

3 @ half marathon

2 easy!

Ha! A good workout!  

Where's Benny? lol