About Hometown Hopefuls Hometown Hopefuls follows Atlanta Track Club Elite Team members Abe Alvarado, Brandon Lasater, Keturah Orji, Yolanda Ngarambe, Jarryd Wallace and Allie Wilson as they continue their journey toward Olympic glory. Be there every step of the way from training camp to the Olympic Trials and to Tokyo with every workout, every split, athlete reflections and coaches' comments too. Six athletes. Six months. Six shots.
Alvarado reflects on his training period between March 22-April 4 in this post. To learn more about Alvaradoclick here.
Photo by Bert Richardson
Workouts for the Week: March 22-28
Monday:6 miles @ 7:07 average
Tuesday:
2 mile warmup
12 x 200m with 60 second jog (6 @ 28, then 27, 27, 25, 26, 26, 25)
2 mile cooldown
Lift
PM - 4 mile double
Wednesday: 6 miles @ 7:04 average
Thursday:5 miles @ 7:11
Friday:4 miles @ 7:06 average
Saturday:
Race Day - Texas Relays!!!!
10 min shakeout
2 mile warmup
800m - 1:48.89
Strides
2 mile cooldown
Sunday:12 miles @ 6:13 pace
To view results and watch the 2021 Texas Relays click here
Photo by Bert Richardson
Commentary and Reflection on the Week: March 22-28
I was super excited to get my season going and finally start racing after 6 months. Going into this meet I wanted to run my own race and see where my fitness is at. I wanted to get a true indicator that way I can go back to the drawing board and see what needs improvement. Days leading up to the race I felt pretty bad. My body felt heavy and tense. It felt the worst it's felt in weeks. I was thinking of course the week I finally get to race my body acts up. I was annoyed but was able to shake it off and focus as the day of the race approached.
I had a good warmup, solid strides, felt loose, light, everything was ready to go. We walked over to the check-in tent 15 minutes before the start of the race. However, once we get there we realize the meet is delayed. At first, they had said 15 minutes which one can deal with. I was still in my zone moving around staying loose. 15 minutes go by and 11 heats of the 800 still haven't gone off. To put it short, the delay ended up being 50 minutes long. My heart rate had dropped, my legs were not warm anymore; I wasn't nervous, but I didn't feel like I was gearing up for a race anymore.
They finally took us up to the track, gave us enough time for one stride (which is nowhere near enough), and that was that. We came through the 400m in 53-54 which is really slow for an invitational race. The possibility of running fast goes out the window at that point. I was really disappointed with how my body felt, the time I ran, and let's not forget finishing in 2nd place. However, I'm thankful that my season is just getting started and I have more opportunities to really challenge myself and show myself my true fitness with ideal conditions.
Commentary and Reflection From Coaches Amy and Andrew Begley on the Week: March 22-28
Abe didn't have the opening week that we had hoped to have, but we are still moving forward, so there is no need to worry.
We did some light 200's on Tuesday, and he looked great on those. He is a little tired, and we think that is a combination of the time change, hard training and allergies. He reported feeling a little sluggish when we first arrived in Austin, but he felt better each day.
Abe felt good in the warmups, but the meet procedures were not ideal. We fully warmed up, and reported to the clerking tent "30 minutes prior to the race." They ended up having to sit in a tent for 50 minutes, and were allowed to do one quick stride before racing.
The race we planned never really materialized from here. Most of the field got cut off as the athletes collapsed into lane one at 200m. Abe lost momentum there and also let up a little bit at the line, which we continue to work on.
Every race is a good opportunity to learn, and we have some things to take away and improve on here. Abe followed up the race with a good workout and a very strong long run, so we know he is ready to go. On to next week and another opportunity to race! This will be a home meet, so we can control what happens prior to the gun going off more effectively and get a better indication of where the fitness is right now.
To learn more about the coaches click here.
Workouts for the Week: March 29-April 4
Monday: Off
Tuesday:
- 6 miles @ 6:45 average Wednesday: 2 mile warmup 10 x 400m with 75 second jog 68 down to 55 for the last one 1.5 cooldown Lift PM - 4 miles
Thursday: 6 miles @ 6:53 average
Friday:4 miles @ 7:00 average, strides
Saturday:
- Race Day - Atlanta Track Club Spring Track Meet!!!! 10 min shakeout 2 mile warmup 800-1:48.5 .8 mile jog 45 min rest 1 mile jog Paced 1100m of 1500m thru in 2:42 5 min rest 300m in 37 .75 mile cooldown
Sunday:6 miles @ 6:46 pace
Commentary and Reflection on the Week: March 29-April 4
This week my body started to feel better. It was nice not having to travel and getting another opportunity to race for the home crowd. Going into this race I wanted to get out hard and test my fitness. We had a pacer instructed to go through in 51-52. It was set up nicely to run fast. It was a beautiful sunny day in Atlanta. The gun went off and I got out hard right behind the rabbit 25 seconds through 200, coming into the 400 the pacer started slowing down and I went around him. 51.X through 400. I felt strong! In control! Pushed down the back stretch 1:18 through 600m. At this point I had a big gap on the field. With 200m to go I made one last hard push (I thought this was it, I could taste that sub 1:46). Well that was not the case, with 100m to go I tightened up really bad and ended up running 1:48.5. I was disappointed that I wasn't able to close and finish the perfectly executed race. However, I was proud of myself for getting after it. I know what I need to work on to be able to maintain my form and finish hard. And although It may not have happened this week, it will happen eventually.
Commentary and Reflection From Coaches Amy and Andrew Begley on the Week: March 29-April 4
This was a pretty light week due to the home meet. On Wednesday we did 400s but it was raining and slowed us down a bit. He still got in a good bit of turn over for the race.
On Saturday, we had our first of two home meets this month at Alpharetta High School. It was a perfect night for racing. We had pacers set up, but Abe ended up passing the pacer at 400m and ran the second 400m alone. He won in 1:48.49. He came through the 600m on pace for something bigger, but struggled the last 100m. His hamstring has kept him out of a few key speed sessions, so we know he needs a little more work on that end of the fitness spectrum.
90 minutes later, Abe and Avery came back to pace the 1500m. Abe cruised through 1100m at 58 and some change on each lap. His strength is definitely where we want it to be! After the pacing, we had Abe do a fast 300m, and he ran a smooth 37. Next week he is racing the 800m at the Miramar Invite and won’t have to do any work in the race. It will be a great opportunity to get into a fast race and hang on.
To learn more about the coaches click here.
