Friday, July 11, 2014

Off to Europe: Heusden 5km and Beyond.

It has been a busy week with the launch of Prevail Coaching, but the interest after a little more than a week has been fantastic. I'm looking forward to a fall and spring full of PRs. We have room for a couple more runners, so if you're interested, visit the website and reach out to us at

This last week of training remained fairly conservative following the USA Track and Field 10,000 meter championships last week, but I did feel recovered enough for a solid 5km prep workout at the end of the week. While the rest was not short, all reps were at or under goal 5km pace. I will be looking for a big personal best in Heusden, Belgium on the 18th of this month. My travel begins Monday when I head to Prague for a few days to recover from jet-lag before heading to back west to Belgium. The organizers are still busy putting the heats together, but I'm sure I'll land in a group that can pull me along.

I plan on putting in at least one more race in while in Europe to top off my short track season, but that race has yet to be determined. My agent and I are working through a few different options, and I'll throw it on my calendar as soon as it's finalized. Racing in Europe is a tricky endeavor as circumstances can change dramatically based on one performance, even at the very last minute. After about a month in Europe I will be stopping in Portland for a day and a half before heading down to Flagstaff to give altitude training an honest go as preparation for a fall marathon. I'll be staying with Nick Arciniaga, who has clearly mastered life at 7000 feet, and I'm looking forward to some guidance. Thanks again for reading, and feel free to check out last week's training below. Follow me here on twitter for more updates!

Week 12 AM PM Strength/Drills Mileage
Monday 16 off 40 minutes 16

Tuesday 11.5 + drills and grass strides 4.5

Wednesday 9 5 40 minutes 14

Thursday 15 x 200 @ 28-30 w/200 meter jog recovery 5

Friday 10 5 30 minutes 15

Saturday 10 5

Sunday 4 x 1km (2:40, 2:39, 2:39, 2:39), 2.5 minutes rest, 2 x 800 (2:05, 2:04), 2 minutes rest, 2 x 400 (59, 58), 1 minute rest 5



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