Nikosi Mc Leish eyes - 1.25...

Nikosi Mc Leish eyes - 1.25 for UWI SPEC International Half Marathon

Nikosi Mc Leish challenges himself to run 1.25 in this year’s UWI International Half Marathon.
Fresh from an easy effort of 1.33 in the recently held NAAA half marathon trials at Chaguaramas which was held for selection to the world half marathon in Brazil.

Mc Leish can easily make this boast after doing  1.34.55 in the 2007 UWI international Half marathon and 1.33.06 in Run Barbados in that same year.
The two times CariFin male champion have been consistent in training and racing performance after his victory at CariFin this year. Adding to equation is the fact that his coach for the last five to 6 months is non other but the hottest long distance runner on the scene right now. I am talking about Richard Jones.

En-route to the 1.25 that he dreams of (a new CariFin mark) he must first erase the time of 1.29 set by Rodney Julien in 2007.

With as much as nine weeks before this half marathon I think it is possible for him to achieve this mark. He would have to run about 10 minutes faster than 2007. That will commit him to run a 1.29 mile pace (Runner’s world Pace Calculator).
Good luck! Mc Leish and hope you run your desired 1.25 in UWI International Half Marathon come November 02, 2008.

Here is the kind of program he should follow according to Runner’s World Smart Coach.

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 8/25 8/31 Rest / XT Easy Run Dist: 6mi @7:36 Easy Run Dist: 6mi @7:36 Tempo Run Dist: 6mi, inc Warm; 4mi@6:22; Cool Easy Run Dist: 6mi @7:36 Easy Run Dist: 5mi @7:36 Long Run Dist: 12mi @7:36 41 miles 2 9/1 9/7 Rest / XT Easy Run Dist: 7mi @7:36 Easy Run Dist: 6mi @7:36 Speedwork Dist: 7mi, inc Warm; 3x1600@5:57 w/800 jogs; Cool Easy Run Dist: 6mi @7:36 Easy Run Dist: 6mi @7:36 Long Run Dist: 12mi @7:36 44 miles 3 9/8 9/14 Rest / XT Easy Run Dist: 7mi @7:36 Easy Run Dist: 7mi @7:36 Tempo Run Dist: 6mi, inc Warm; 4mi@6:22; Cool Easy Run Dist: 7mi @7:36 Easy Run Dist: 6mi @7:36 Long Run Dist: 13mi @7:36 46 miles 4 9/15 9/21 Rest / XT Easy Run Dist: 8mi @7:36 Easy Run Dist: 7mi @7:36 Tempo Run Dist: 7mi, inc Warm; 5mi@6:25; Cool Easy Run Dist: 7mi @7:36 Easy Run Dist: 7mi @7:36 Long Run Dist: 13mi @7:36 49 miles 5 9/22 9/28 Rest / XT Easy Run Dist: 8mi @7:32 Easy Run Dist: 8mi @7:32 Easy Run Dist: 7mi @7:32 Easy Run Dist: 7mi @7:32 Rest / XT Easy Run Dist: 8mi @7:32 38 miles 6 9/29 10/5 Rest / XT Easy Run Dist: 8mi @7:32 Easy Run Dist: 7mi @7:32 Speedwork Dist: 8mi, inc Warm; 4x1600@5:53 w/800 jogs; Cool Easy Run Dist: 7mi @7:32 Easy Run Dist: 7mi @7:32 Long Run Dist: 14mi @7:32 51 miles 7 10/6 10/12 Rest / XT Easy Run Dist: 9mi @7:32 Easy Run Dist: 8mi @7:32 Tempo Run Dist: 7mi, inc Warm; 5mi@6:21; Cool Easy Run Dist: 8mi @7:32 Easy Run Dist: 8mi @7:32 Long Run Dist: 14mi @7:32 54 miles 8 10/13 10/19 Rest / XT Easy Run Dist: 9mi @7:32 Easy Run Dist: 8mi @7:32 Tempo Run Dist: 8mi, inc Warm; 6mi@6:25; Cool Easy Run Dist: 8mi @7:32 Easy Run Dist: 8mi @7:32 Long Run Dist: 15mi @7:32 56 miles 9 10/20 10/26 Rest / XT Easy Run Dist: 9mi @7:27 Easy Run Dist: 9mi @7:27 Speedwork Dist: 10mi, inc Warm; 5x1600@5:50 w/800 jogs; Cool Easy Run Dist: 8mi @7:27 Easy Run Dist: 8mi @7:27 Long Run Dist: 15mi @7:27 59 miles 10 10/27 11/2 Rest / XT Easy Run Dist: 5mi @7:27 Easy Run Dist: 5mi @7:27 Tempo Run Dist: 6mi, inc Warm; 4mi@6:14; Cool Easy Run Dist: 5mi @7:27 Rest / XT Race Day Dist: Half-Marathon Good Luck! 34 miles