The Kenyan Way - The Coach - Coach's Training Blog

30 minute Threshold Pace Run-9M

Posted on Friday, May 9, 2008
2 mile warm up jog
6 miles Threshold @ 5:15 pace
Splits:
5:17, 5:15, 5:15, 5:13, 5:14, 5:09
1 mile warm down
9 mile total

Easy Day-9M

Posted on Thursday, May 8, 2008
60 minutes easy
9 miles
6:40 average
6 x 10sec strides

Easy Day-9M

Posted on Thursday, May 8, 2008
60 minutes easy
9 miles
6:40 average
10 minutes core training

Hills-8M

Posted on Tuesday, May 6, 2008
3 mile warm up
20 minutes of hills
5 min short hill (10sec)
10 min long hill (30sec)
5 min short hill (10sec)
2 mile warm down
Back to the hills for the first time in a long time.

Easy Day-8M

Posted on Monday, May 5, 2008
54 minutes easy
8 miles
6:40 average
10 minutes core exercises.

8 x 2 min hard w/ 2min jog bw/t-9M

Posted on Sunday, May 4, 2008
2 mile warm up at 7:30 pace
8 x 2 min hard w/ 2 min jog b/t
Pace Splits (mile pace)
Hard-5:00, 4:56, 4:53, 4:53, 4:55, 4:54, 4:45, 4:51
Easy-6:02, 6:09, 5:57, 6:04, 6:14, 6:08, 6:07
1 mil warm down at 8:45 pace

Easy Day-9M

Posted on Saturday, May 3, 2008
54 minutes easy
9 miles
6:00 average

RACE SCHEDULE
Bay to Breakers May 18
Astros 5K May 24th

2008 MASTER RACE RESULTS
1st U.S 10K Champs 31:15
1st Cooper Bridge Run 31:13
1st Azaela Trail 10k 30:45
1st Bayou City 10K 31:50
1st Conoco 10K 31:21
1st USA CC Champs 25:15
1st Rockets Run 15:19
1st Houston Half 67:43

2007 MASTER RACE RESULTS
1st Jingle Bell 5M 25:35
1st Turkey Trot 10k 32:25
1st Pumpkin Run 5K 15:28
5th Paso Roblems 10K 32:05
3rd Falmouth 7M 35:45
3rd PeachTree 10K 32:06
1st Astros 5K 15:04
1st Bay to Breakers
3rd Bloomsday 12K 38:00
1st Run for the Arts TX 14:51
1st Cooper Bridge 10K, SC 31:11
1st Conoco 10K, Houston 32:48
1st Houston Marathon 2:20:28

2006 MASTERS RACE RESULTS
1st Barbados 1/2 marathon 69:36
1st Turkey Trot 10K 31:10
1st San Antonio Marathon 2:28:02 1st luke's Locker Half 1:12:56
1st Pumpkin 5k, Houston 15:22
1st Run for the Cure,TX 14:58
3rd US 10K Champs, Ca 31:04
2nd Crim 10M 52:00
2nd Falmouth 7.1 Miles 34:50
1st Derby Day Virginia 5K 15:18
1st Utica Boilermaker 15K 47:24
1st Peachtree 10K 30:47
1st Astros 5K 15:11
1st Bay to Breakers 12K 38:58
1st Bloomsday 12K 37:45
1st Crescent City 10K 30:52
1st Calsbad 5000 5K 14:53
2nd Cooper Bridge 10K 31:47
1st Azalea Trail 10K 30:11
1st Virginia Beach 8K 25:18
2nd Jacksonville 15K 46:54
1st Houston Conoco 10K 31:01
2nd USA XC Champs 8K 25:19
1st Edinberg 10K 30:45
1st Rockets run 5K 14:49