Monday, October 01, 2007
Monday: 6 mile easy run and Weights
Tuesday: AM: easy swim and PM: Run Intervals
Wednesday: AM: 75 min trainer ride and PM: 8 mile run. Running the last 5 min hard
Thursday: AM: 30 min easy and PM: Fartlek
Friday: 90 min trainer ride and Weights
Saturday: Hills and Tempo
Sunday: 20 mile long run. Running the last 3 miles faster than marathon pace. PM: swim 2000 m recovery
Total this week: Run 70 miles; Swim 4000 m; Bike: 165 min; Weights twice
Around the World
Some fast running occurred this past weekend in big time events. Here are the highlights:
Great North Run
Tyneside, UK – It was meant to be a comeback show for Paula Radcliffe but Kara Goucher gatecrashed the party on Tyneside this morning as the American delivered a decisive blow to the British world Marathon record holder to win the Great North Run half marathon in north east England in 66:57.
It’s not that Radcliffe ran badly – she finished second in 67:53 – just that Goucher had a superb run, delivering a shock to the Briton as she produced the fastest half marathon in the world this year and the fastest ever by an American, her time quicker than Deena Kastor’s 67:34 US record from Berlin last year.
Kenya's John Kelai won the Scotiabank Toronto Waterfront Marathon Sunday in 2:09:30, the fastest time ever run on Canadian soil. Kelai, 30, shaved 25 seconds off the time posted by East Germany's Waldemar Cierpinski at the 1976 Montreal Olympics. Kelai also cut 43 seconds from the Toronto Waterfront record previously held by countryman Daniel Rono, who Kelai ran down Sunday near the 40-kilometre mark before pulling away with a strong sprint to the finish line. Vancouver's Jerry Ziak was the top Canadian in his marathon debut.
Ethiopia's Asha Gigi won the women's race in 2:33:16, a course record for women. She was followed by Poland's Malgorzata Sobanska (2:34:21) and Russia's Alevtina Biktimirova (2:34:54). Lisa Harvey, 9th , 1st Canadian Woman, 2:48:46.0 followed by another Calgarian, Janelle Morrison , 10th, 2:49:36.0
Michal Kapral set a new "joggling" record for completing the marathon while juggling three objects.
Running in near ideal conditions, Haile Gebrselassie shattered the World record in the marathon, clocking 2:04:26 at the real,-Berlin Marathon today. Defending his Berlin title, the 34-year-old Ethiopian knocked 29 seconds from the preview record, 2:04:55, set by Kenyan Paul Tergat over the same course in 2003.
NY 5Th Avenue Mile
NEW YORK (29-Sep) -- Alan Webb of Reston, Va., and Carmen Douma-Hussar of Ardmore, Pa., were the winners of the 27th annual Continental Airlines Fifth Avenue Mile held here today on a breezy autumn day.
Webb clocked 3:52.7 to edge defending champion, Kevin Sullivan, a Canadian from Champaign, Il., who ran 3:52.9. Former UCLA Bruin Jon Rankin of San Diego, Calif., was third in 3:53.3.
Douma-Hussar, a Canadian, ran the fastest time here since 1998, winning for the second time in three years in 4:22.8. Amy Mortimer of Providence, R.I., was second in 4:23.6 and Sara Hall of Big Bear Lake, Calif., the defending champion, was third in 4:24.1.
Harvest Half Marathon
Coach Sandra Ran to finish in 5th spot and picked up her third pair of runners in 6 weeks.
Waldorf Cross Country
Shari BOYLE 35:18 F3039 2/7