Tuesday, July 22, 2014

Looking ahead to Giro di Castelbuono

Unfortunately the 5km in Heusden did not happen for me. After very poor communication by the race director, I didn't find out until the night before that I had been placed in the 'C' heat. Given my 10km personal best and recent 3rd place finish at the US Champs, I do not know how this occurred, but politics are the name of the game when it comes to racing in Europe. I showed up to the race knowing that pulling the plug was a possibility, but I did not make a decision until the last minute. I was still hoping to get moved up once I arrived at the venue. This did not happen, and temperatures were in the 80s even after dark, solidifying my decision. All heats went significantly slower than hoped simply due to the weather. I only have time for a couple more races before preparing for a fall marathon build up, so I decided not to waste an effort last weekend. It was disappointing to fly over to Belgium and waste a down week in training, but it was the right decision, and sometimes unexpected rest is a positive thing.

Looking forward, I am honored to have been invited to the Giro di Castelbuono in Italy on July 26th. This 10km is one of the oldest road races in Europe and is an IAAF Gold Label event, meaning the field will be absolutely loaded. Looking at past results will give you an idea. The course is a very challenging 1.1 km loop through the town, and anyone who is caught is out of the race. This is my kind of race. Times are always slow, so I only have to focus on competing. I expect it to be a memorable experience to say the last.

The following week I am planning another shot at a 5km on the track. Right now the most likely option is the Memorial Rasschaert in Ninove, Belgium on August 2nd. If that does not work out there are a couple of back-up options, but let's hope that will not be necessary. This will still give time to take a full week of rest before heading to Flagstaff for a month of altitude training.

Last week's training is below. It is a low volume week due to the belief that I would be racing Saturday night. My coach and I decided to go with some over-speed work the next day which still added up to 5 miles of running on the track including the rest intervals. I'm starting to get antsy with the lower volume, but that is the nature of racing season.  I will have plenty of time for volume over the next few months. The rest is also necessary with the frequent flying I am doing at the moment. Fortunately with Prague at the center of Europe, all flights will be short and smooth.

Thanks again for reading, and I look forward to writing about my experience in Castelbuono next week. Follow me here on twitter for more updates.

Week 14 AM PM Strength/Drills Mileage
Monday 11 Traveling from Portland to Prague

Tuesday Traveling from Portland to Prague 6 20 minutes 6

Wednesday 5 x 1k @ 2:54-2:55 w/1 min recovery, 2 x 400 @ 62-63, 2 x 200 @ 29-30 w/ 200 meter jog recovery 5

Thursday Off – travel to Nijmegen, Netherlands 9

Friday 6 + drills and strides 1.5 mile shake-out

Saturday 1.5 mile shakeout 9 easy

Sunday 5 x (200, 200, 400) w/ equal jog recovery. 200's @ 29-30, 400's @ 59-61. Recovery jog kept at 6:40-7:00 pace Off – travel back to Prague



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