Three weeks to my first U.S. Championships!

I am starting to get a little more excited now. This past weekend I ran a half marathon in Birmingham 4 minutes quicker than my last one (a month ago). I feel I am right on target to hit my goal in New York (http://www.newyorkultrarunning.org/caumsett_state_park_50k2008.htm) of running 31 Miles (50K) in under 3 hours. If I do that I should make the U.S. team for the World Trophy in Irleand. My aim is to run 5:35-5:38 pace (2:53.30 -2:55 finish). Each week I am feeling much stronger and now I am adding speed to be able to feel more relaxed at that pace. Of course, with the weather in New York, anything can happen.

So what's next? I have a couple of tough workouts and one 5k left. This is my last 100M+ week, so I look forward to fresher legs shortly. I do not know who will be contesting the 50K in New York but I really don't care about that right now. I am staying on a strict pace for the first 25M, before making a decision on how I will run the last 6, at mile 25, and not before. In some ways I hope the top guys will be there (such as Mike Wardian), but if not, it will make it easier to focus on pace rather than competition.

Healthy Running - MC

382 Miles Ran - January is in the books!

I am now just over 4 weeks away from my first U.S. Championship. On March 7th, I will try to run 31 Miles in under 2:55. Hopefully, that will make me eligible for the U.S Team to compete in Galway, Ireland on August 29th, 2010. Ever since I moved closer to becoming a citizen this was a dream for me. To pull on a US singlet would be awesome....no matter what my family says (they jokingly call me a traitor)!

January was a very good training month, despite quite challenging weather. As we move into February, it appears my body is being rewarded for the pain and suffering over the last 35 days or so. This week I have felt much fitter, stronger, and finally faster. I am expecting some pretty tough competition in New York (for the 50K), but I am more concerned with keeping to the set pace. I think in many ways, the 50M trail races are much easier to run due to the slower pace. I don't know how 26-31M is going to feel, I guess I will find out soon. Last Sunday I ran a 27M run the week after running 25M. Each week feels a little easier.

What's next? Well, I am looking forward to the Mercedes Half Marathon on February 14th in Birmingham, Alabama. I am hoping to run somewhere between 68-69 minutes. However I will running around 100M that week, so we will see how the legs feel.

That's all for now. Thanks for the recommendatinos for this blog....keep them coming.

Cheers,

Malcolm

Tuesday I will become an American Citizen

Tuesday will be a very exciting day for me as I swear allegiance to the American Flag. I have thought about this day for a very long time. I came to this country in August, 1991. Initially, I was on an athletic scholarship, then two H1b's visa, one optional practical training card, an O Visa, before finally receiving my Green Card five years ago. Back to running......

In 2010, I would love to complete the process by proudly wearing a U.S singlet in competition. My first opportunity to qualify may come in March at the USATF 50K champs. The venue for the World Trophy 50K will be announced next weekend. The front runners are Italy, Holland and Australia. I think a sub 2:55 top three finish should make the team. This will require going through 26.2 in about 2:25-26 or so and then pushing on the for the last 5 miles.

I get the impression that this years race will be very competitive. Hopefully, the weather in NJ will cooperate.

New Year - A time to look forward with excitement

I am always excited to enter a new year, but even more so as we move into 2010. In January, I have my U.S. Citizenship interview and hopefully will become a citizen of the country i moved to in 1991. I also turn 39 in January. 2010 will be my last year before moving into the masters ranks. As many runners experience at this age; I feel a renewed level of excitement for the sport I have competed in since 1984.

As you can see, I have posted a race schedule for 2010 which has some pretty difficult races listed. Some are extremely competitive on a National level, while others are either difficult courses, long distances or both!

So what are my goals for 2010? I would love to be able to represent the U.S. in competition. My best chance is probably the World Trophy 50K Champs. The date and location for this race will be announced in late January. I am also entered into the US Hill Running Champs on Mt. Washington (http://www.mountwashingtonroadrace.com). I have always enjoyed the challenge of hill running and feel like I am quite good at it if I train on the correct terrain. I am also hoping to run some fast times over the shorter distances, especially 5 & 10k.

As 2010 approaches, I reflect on 2009 and look at what I could have done better, as well as things to learn from in the coming year. One of the better aspects of 2009 was the 2650 miles I put in despite several small lingering injuries, which did their best to derail my plans. I am hoping to get closer to 3500-4000 miles in 2010. I think I have corrected several issues that should enable me to stay healthy and be more competitive in 2010. I should be much stronger this coming year due to all the strength work I put in last year.

Happy New Year to All

Brasstown Bald Buster Hill Climb 5k

I am getting ready to drive up to Helen for the daunting 5k that goes up 2600ft over three miles. The word is you run equivalent to your 8k time.

Welcome to my blog. I am currently training for a 50M trail race in Washington DC on September 19th. The weather is slowly starting to cool off a little. Training has beeen very difficult during the summer....only three weeks left until race day.