Example of good training...

Above is an entry in my training log from two years ago to illustrate an example of how well I can train. Don't get me wrong... I'm not trying to impress, in fact I think this sucks. I ran what I would consider a dismal 2:30 (with 2 portajohn stops and a destroyed lower back from a massage... there's my excuse :)) at the Austin Marathon a couple of weeks after this workout, of which there were many that were similar. The day prior also illustrates how fit I was. James Carney and Alan Culpepper don't run 'slow' on easy runs. The above workout is a Canova "Special Block" day which in my opinion is the greatest workout structure in the world, maybe even in the whole county. If an athlete can pull off that day then good things happen. Note that the recovery 400's were run at 5:50 pace. 18 miles in 1:39:45. 22 miles on the day in 2:05 which included 4 miles of warm-up. Seeing this stuff infuriates me. I'm not sure if I'll ever figure out how to transfer workouts to races.