Running as fast as I can since '93
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  • Last Couple Weeks of Outdoor

    Posted on April 15th, 2009

    My short 2009 Outdoor Track campaign will be coming to an end in 10 days at the Sun Devil Invitational at Arizona State University. I will be running a 3000m Steeplechase for the second time this year.

    After lowering my mileage last week for the 5k at Sun Angel, I am bringing it back up a bit this week and will probably end up somewhere around 90 miles. A year ago, 90 probably would have been an all-time high for me. I know that some people advise tapering for up to several weeks, but I feel like I get flat if I go too long without pushing myself much. I had a sub-par performance at this year’s indoor conference championships, I think, because I had several weeks in a row at relatively low mileage.

    I had a nice workout on Monday: 20 minute Lactate Threshold (LT) and then some pace work 3 x 600m over hurdles on the track. The LT was run at 5:28 pace and right at my target heart rate of 175. Jogged back to the track ~0.5 mile and then started my 600s on 4:00 go’s. Goal pace was 1:48 (9:00 3k pace) and I hit 1:49.4, 1:46.5, 1:46.0. I got to trail World Championships-bound-teammate David McNeil as he was running 4×600 at 5k pace (I think he was running around 1:37s).

    It looks like Friday I get to do that classic 12×400 @ 5k pace on 3:00 go’s.

    Next week, I will probably lower the mileage down to 60 miles which should leave me feeling nice and fresh. Hopefully I can get below last year’s PR of 9:09.04 set in 100+ degree temperatures in Sacramento.

    And P.S.

    Jesus Would Slap the Shit Out of You

    Jesus Would Slap the Shit Out of You