First of all, congratulations to all of you who ran in these recent races...you all put up some fine performances!
I had originally planned on running these 2 races to kick off my 2011 racing campaign. When we set up our Spring break trip to Barbados, it turned out that those 2 Saturdays would be our travel days. No complaints here...
Since we were leaving early on a Saturday, I decided to do a workout on Friday before we left. I went to the track and did 12 quarters with full recovery (1 lap), certainly nothing fancy. Then Saturday morning, I just did a steady 10 miler before my shower, oatmeal and car ride to the airport. When we arrived in Barbados, I was determined to do my easy and long runs on the sidewalks. It was challenging at times because the sidewalks are so suspect. I could open up a cement mixing business...ha!
So Sunday morning I head out for my 2 hour plus long run. Can you say hot and humid? Oh boy it got tough out there. Fortunately I was running at dog pace. Anyway, I made it back to our room and proceeded to eat and drink the rest of the day and night. I absolutely love vanilla smoothies!
Monday I decided to leave a lot earlier so it wouldn't be so hot out there. I ended up running a 10 miler easy.
Tuesday, I jumped on the treadmill to do a workout because I didn't feel like I would be able to stress myself on the roads with all of the cars and the suspect sidewalks. I decided to do 10 hill repeats at 10 miles an hour with a 5 % incline (for 2 minutes) followed by a 2 minute recovery flat. 10 of those is pretty tough...try it sometime!
Wednesday I did my first medium long run ever. I ran for 2 hours and 5 minutes and called it 17 miles. Thursday was another easy 10 miler which set me up for Friday's second stress er workout of the week:
I ran a 10 mile progression run on the treadmill in 57:55. I started at 6 minute pace and it took me a long while to get somewhat controlled. Then I just started rampin' it up...pleased to be done!
Saturday morning was another easy 10 miler before a little more time on the beach before it was time to come back home (to reality)...
Barbados is a neat Island in the West Indies. It gained it's independence in 1966 when it had been previously ruled by the British. 70 % of the tourists to the island are British. It is about an 8 hour plane ride from England and about 4 hours for US. The people are generally friendly and I managed to befriend a few of the locales who invited my son and I to watch some "footie" which is a term for soccer and we took them up on it! Very coll...
Question: What Barbadian sprinter won a medal at the Olympics in the mid-90's?