Tuesday, November 18, 2008


What I forgot to mention in the previous two or three posts was that I was able to run in the Seven Hills Run because one of the club members was injured. So, at the last moment the team leader did a bib-number transfer permitting me to run. Bib-numbers and race packets were mailed out a week prior to the race. The morning of the race I was given a race packet and was known as "Herman" for the day. Also, the funny thing was that my bib-number originally had an orange dot, which indicates the 4th starting coral (total of 5 corals). With 25,000 runners and a start in the Orange coral, it probably would have took me about 10 minutes to cross the start line. Thanks to an inkjet printer, some clear scotch tape and preparation by the team leader I was able line up behind Bekele and the elites by flashing the red color dot on my bib-number. During the race I couldn't help but laugh inside when spectators along the course were calling out and cheering for Herman. I guess my Dutch name is Herman.

The legs are feeling fatigue after tonight's speed session. It wasn't a smart decision on my part to do speedwork two days following a 15K race, also after running 8 easy miles yesterday and 4+ miles during lunch hour today. The workout tonight was 15 x 300 meters with 100 meter slow jogs for recovery. Paul and I took turns leading every other repeat. We consistently hit the first 10 repeats in 51-52. On the next couple repeats I started to feel the lactic acid in the legs and began to slow the already slow recovery. Ensuring not to overdo it Paul and the coach forced me to stop at the 13th repeat. I will take the rest of the week very easy.

Today's Run: Noon: 4.3M @ 7:10 pace; PM: 8.25M including 13 x 300m w/ 100m recovery jogs; splits at 51-53
Mon: 8M @ 6:59 pace


10-16 Nov

Mon: 8M easy
Tues: Noon - 4.2 @ 6:55 pace; 8.5M with 5 x 1000m (3:12, 3:11, 3:10, 3:10, & 3:07) w/ 200m recovery
Wed: 4.2M @ 7:06 pace
Thur: 9M @ 6:51 pace
Fri: 9.1M @ 6:55 pace
Sat: 6.2M @ 7:10 pace
Sun: Seven Hills Run 15K - 51:26, 75th Overall; 5k splits: 17:24, 17:09, 16:53.

Weekly Total: ~54 miles

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