July 21 - 27

This is going to be a very short week running-wise. I have my last race of the summer track season on Wednesday, and after that, I am taking a short break from training. My body feels healthy, but there is no harm in resting.

Monday (12km)
A nice tuning workout at Mother Teresa. Rob Watson was the only other guy doing the workout with me, but Bethany and Katie started with us on the repeats, and Katie was aiming for the same pace. We did 2x200m in 31/32.5 to get the feel of a 64-second pace. Had a good long rest before a 600, aiming for 1:36. We were almost perfect throughout - finishing in about 1:35.5. The last set was 2x300, accelerating every 50m, and 4x50m all-out. I like finishing with the 50s - it makes me feel fast. A pretty good workout - feeling good about the race on Wednesday.


Tuesday (cross training)
Another ultimate frisbee day. We had two games to make up on the schedule, but the second was canceled because of rain. We lost the first game, but it was against a team we should have destroyed. That was disappointing.

Wednesday (race - 12km total)
My final track race of the year - a 1500. Like last time, something happened during the day that made me upset and motivated to prove myself, but I will not elaborate. I was in the second of three sections. I had spectators out for this race - some friends from the Hugh Henry lab - and there were a few people there that I had not seen in a while, including Joe Turner and Nick Thomas (who was in my race). Joe introduced me to the top seed and his coach. I told them that I was aiming to go out in 65s laps, and the top seed's coach said he was probably going to go for 64s. Um, his seed time is 4:05, which is actually slower than 65s. Do they know how to run a 15? From the gun, I sat back in 4th for the first 200 before deciding to take the lead because I sensed the pace was lagging. We hit 400 in 65. I led the entire next lap, feeling strong and relaxed, but I slowed, hitting 800 in 2:11. Where was that guy aiming for 64s? Oh, there he was. He made a move to pass me with 600 to go, and I let him get a step on me on the curve before I pulled up on his shoulder for the straightaway. When we hit the bell (in 3:00), I made a huge surge, gapping him in the first 30m. I sensed my pace was quicker than I could hold for a full lap, so I let up slightly after hitting 1200 in 3:15. I really should have kept the pressure on and just went for it. I was unchallenged the rest of the way, and I won in 4:06.55. I was 0.44s off my personal best from 2004, and I won by 2.44 seconds. I really need a group running 4:01-4:08. I know that I have at least two more seconds in my legs.

Thursday (OFF)
Resting

Friday (OFF)
Resting

Saturday (OFF)
Resting and getting fat.

Sunday (OFF)
I went to the gym for the first time in a couple of months and did 15 minutes on an elliptical, then some weights and core work. It was really quiet at the gym, which was nice.

Total - 24km. Easy week. Resume running next week.