Going For It

There is a unique race I am running this weekend-the Jacksonville Bank Half Marathon.  It is unique, because it is a perfect set up for runners to qualify for the Olympic Trials half marathon standard of 1:05:00.  There are 104 elites entered in the race, 60 men and 44 women.  15 men have made the standard and running as a tune up, 45 are gunning for it.  I am proud to be one of those 45.

I am definitely going into this by feel, with the feeling that I will do my absolute best to make the most of it.  I want to run the race as strong as I possibly can, with absolutely nothing left in the tank by the time I cross the line.  Training has definitely gone well.  I posted my last 10 weeks of training below.  I feel very fit.  What I am hoping is that the combination of doing very high volume for the marathon training(august-october), and now doing more 4:40-4:50 pace workouts the last 2 months will give me a killer combination of strength and power in the 1 hour+ race distance.  Even getting my mile time down to 4:21 last May makes me more efficient, and chiseling my 5K down to 14:49 last May as well.  I did one last big workout on 12/23, and I feel very well rested after backing off 10 days before the race.

One thing's for sure, I will run as smart as I can, but will also hold NOTHING back.  I have worked too hard.

Article on the race: http://www.runnersworld.com/olympic-trials/elite-runners-flocking-to-florida-for-final-olympic-trials-qualifying-attempts

10/26-11/1: 86 miles

Mon: 9.5 miles

Tues: 6 x 800m: 2:25, 2:25, 2:24, 2:23, 2:23, 2:23

Wed: 15 miles

Thurs: AM: 4 miles/PM: 3 mile tempo: 14:55

Fri: AM: 5 miles/PM: 4 miles + 4 x 200m strides

Sat: AM: 8 x 600m: 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46

Sun: 18 miles

11/2-11/8: 86 miles

Mon: AM: 3.5 miles/PM: 3200m of 50s: 10:09

Tues: 4 x 1200m: 3:36, 3:36, 3:36, 3:36

Wed: 15 miles

Thurs: AM: 5 mile progression w/ Conrad: 26:15/PM: 3 miles

Fri: 8 miles + 4 x 200m strides

Sat: AM: 6 x 800m: 2:23, 2:23, 2:23, 2:23, 2:23, 2:23/PM: 3 miles

Sun: 19 miles

11/9-11/15: 68 miles

Mon: AM: 5 miles/PM: 4.5 miles + 8 x 200m

Tues: AM: 5.5 miles/PM: 4 miles + 1600m: 5:07

Wed: 15 miles

Thurs: 6 miles

Fri: 5 miles + 4 x 200m strides

Sat: 4 miles

Sun: USATF 12K CHAMPIONSHIPS: 37:37, 25th, 5:02 pace

11/16-11/22: 48 miles + 2 pool runs(recovery week)

11/23-11/29: 60 miles

Mon: 4.5 miles

Tues: 6.5 miles

Wed: 5.5 miles

Thurs: Turkey Chase 10K: 31:30, 2nd place

Fri: 5 miles

Sat: 7.5 miles

Sun: 20 miles w/ Conrad

11/30-12/6: 100 miles
Mon: AM: 5 miles /PM: 3.5 miles
Tues: 4 x 1600m: 5:20, 5:07, 5:00, 4:59
Wed: 16 miles
Thurs: AM: 3 mile progression: 15:24 /PM: 7 miles
Fri: AM: 6.5 miles /PM: Drills + 8 x 100m sprints @ 95%
Sat: AM: 16 x 400m: 72, 72, 70, 70, 71, 70, 71, 71, 72, 70, 71, 70, 70, 70, 70, 71
PM: 7 miles
Sun: 20 miles

12/7-12/13: 95 miles
Mon: AM: 5 miles /PM: 4 miles
Tues: AM: 8 x 800m: 2:27, 2:27, 2:26, 2:26, 2:26, 2:25, 2:27, 2:26
PM: 3.5 miles
Wed: 15 miles
Thurs: AM: 5 mile progression: 26:04/PM: 7.5 miles
Fri: Drills + 4 x 200m sprints @ 95%, 31, 31, 31, 30
Sat: AM: 4 miles
PM: 11 x 600m: 1:48, 1:47, 1:46, 1:46, 1:46, 1:46, 1:46, 1:46, 1:48, 1:47, 1:47
Sun: 20 miles

12/14-12/20: 96 miles      

Mon: AM: 5 miles/PM: 5 miles

Tues: 5 x 1200m w/ 400m jog between: 3:39, 3:39, 3:39, 3:39, 3:39

Wed: AM: 15 miles/PM: 6 miles

Thurs: AM: 5 mile progression with Conrad: 25:55: splits 5;17, 5:14, 5:13, 5:06, 5:03

PM: 4 miles

Fri: Drills + 3 x 300m sprints @ 95% (48 seconds each)

Sat: AM: 8 x 800m: 2:28, 2:25, 2:24, 2:23, 2:23, 2:23, 2:23, 2:22

PM: 7 miles

Sun: 18 miles

12/21-12/27: 60 miles      

Mon: 4.5 miles

Tues: 12.5 miles

Wed: 800m: 2:30, 1200m: 3:44, 1600m: 4:56, 1200m: 3:39, 800m: 2:24, 800m: 2:22

Thurs: AM: 4.5 miles/PM: 4 miles

Fri: 9 miles

Sat: rest

Sun: 14 miles

12/28-1/3: 37+

Mon: 5 miles

Tues: 10 miles

Wed: 6 miles + Drills + 8 x 100m strides

Thurs: 7 miles 

Fri: 3.5 miles

Sat: 5 miles + 4 strides

Sun: JACKSONVILLE BANK HALF MARATHON