Sunday, November 7, 2010

Nov. 1 - Nov. 7

Monday 11/1
AM: 6 miles (47:00).  Fire Tower
PM: 13 miles (1:29:04). 1 mile, 4 x 400, 1 mile at the course.
Warm-up: 48:41
1 Mile: 4:53 - 2:45 jog, 2:32 rest
400: 1:06 - 1:00 jog, 37 rest
400: 1:09 - 1:00 jog, 38 rest
400: 1:06 - 1:00 jog, 43 rest
400: 1:09 - 3:00 jog, 2:00 rest
1 Mile: 4:41 - Done

This was a good workout for me. I did not press real hard on the first mile. Then, on the 400's, I just kept the effort even. On the last mile, I went hard. The miles were ran out and back on the first mile of the course. It was nice to negative split those.
Tuesday 11/2
AM: 7 miles (53:57).  Flood wall + 3 Bare Foot
PM: 12 miles (1:30:30).  Shawnee State Forest
Ran from the Day Hike Trail to the Orange Trail. Did that loop and added on 10 minutes up the Main trail. Felt really good today. 

Wednesday 11/3
AM: 8 miles (1:03:18). Fire Tower + Trails
PM: 12 miles (1:24:40).  Flood wall, 2 x 1k at Race Pace  

5 miles before, 2 x 1k on the flood wall, 3:10 and 3:05, then about 6 after. 2 barefoot.

Thursday 11/4
AM: 6 miles (44:00) Flood wall
Ran in between class.
PM: 9 miles (1:04:00).  Morning run

Friday 11/5
AM: 2 miles (15:35).  Loop Behind House
PM: 5 miles (36:00).  Earl Thomas Conley Park
Saturday 11/6
AM: 2 miles (15:35).  Loop Trail + Strides
AM: 13 miles (1:25:26).  Mid-South Conference Championship : 25:26
Conference of my senior year.  We knew we weren't there to race anyone else except ourselves. The move from the AMC to the MSC was not a benefit to us. We took the top 5 of this race and 9 of the top 10.

I honestly did not feel comfortable from the start of the race. Stomach was heavy feeling and I just didn't feel relaxed like I normally have been feeling. But, none the less, it was still my 4th fastest 8k time. Keegan and Galen beat me, I never could get with them. Then, I got stuck in no mans land and lost even more distance on them. Brad and Linkous were only 5 seconds behind me.  We are looking strong.

It was really cool to have conference of my senior year at our home course.  I love running at Earl Thomas Conley Park and will truly miss it after I graduate.  There have been so many good memories on that land.  

Sunday 11/7
PM: 20 miles (2:40:00).  Hangover
Team run at Hangover. I decided to hit the trails since I had to stop early for a bathroom break and was already far behind the guys. Weston joined me until Campsite 6. I ran the Orange Trail back up to the end of Hangover and from there I ran on some deforestation trails. Ended my last 6.5 on Hangover. Felt great. I took some PowerBar Gel Blasts throughout this run, they do make a difference.

Total Miles:  115 (18th consecutive week at 100+ miles) 
Total Time:  14:08:24

Good week.  The season is starting to come down to a close.  Now that Conference is over, there is just two more weeks until Nationals.  It is crazy how fast this year has gone by.


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