Quarters

The past few weeks we have started doing the track workout a bit later which is great for me, less stress and I don't have to leave work before everyone else and feel guilty about it.

Last night was our staple quarters workout followed up by an 800. A bit less rest than usual but otherwise the norm. Goal was 85 though coach made it clear we should be faster based on the early groups results. Not my fastest quarter workout ever but it was solid and worlds better than I felt the past two weeks at the track. I'll take it!

Set	Reps	Distance/Time	Goal	Actual	Rep rest	Set rest
1	8	400  Meters	<85	82.12, 81.87, 82.03, 81.18, 82.47, 82.82, 82.02, 82.80	60	2:00
2	8	400  Meters	<85	83.40, 81.63, 81.97, 82.70, 82.63, 82.23, 82.19, 81.74	60	2:30
3	1	800  Meters	Hard	2:41.60

Track = Bust

Well last nights track workout was a bust. My left calf knotted itself up in a little ball that wouldn't let go and I decided to stop the workout rather than seeing if I could really make it angry. It was the right decision as it is sore today after icing and massage last night.

Goal was 2400 at 5:50 mile pace, 2:30 rest, 1600 at 5:45, 2:00 rest, 800 at 2:48, 2:30 rest, 1600 at 5:45

What happened was 2400 at 5:50 pace and then 1600 at 5:59 (first lap was on but then the foot/calf and lack of focus dragged the pace down) before deciding it wasn't in my best interest to force it anymore.

Blah! This whole tight calf/tight heel nonsense is getting old ;) If anyone is looking for me I'll be on the bike tonight wishing I was running and hoping a few days of cross training and PT will appease this darn left leg and get me back on the training wagon :)

1200s

Another surprisingly speedy track workout on Tuesday while still not feeling quite right. I have no idea what it means, but I suppose it is better than a surprisingly slow track workout :)

5*1200 goal 4:15-4:19 with 2 minute rests. Nailed the first one and managed to hold it together for the rest thanks to the help of fellow CED teammate JS! If he hadn't been there I definitely would have fallen off, this was not one of those workouts where I felt light and speedy!

4:16.37
4:15.05
4:16.21
4:16.60
4:12.83

Now if I can line up a tempo and a decent long run too I will call it a good week. Just feeling a bit rundown and not sure if it is because of the crazy work schedule, a little less sleep, or motivation. To hedge my bets I'm going to take some iron and get some more sleep!

On the Track Again

As coaches email stated this week, the party is over and we are back to work. What? I want to keep partying! :(

Track workout went better than expected. Left heel is a little peeved, but nothing out of the ordinary for me this past year (seriously PF you can go away any time now!).

Easing back into workouts and goal was 2*800 with 2 minute rests, 4*400 with 80 second rests, and 8*200 with 200 jogged rests. Everything was a little faster than the goal and felt relatively smooth though it was definitely not easy.

2:53.42, 2:45.80
83.07, 81.85, 79.80, 78.33
38.57, 39.96, 39.08, 38.46, 38.40, 38.05, 37.91, 36.68

Swim Top Track Workout

Well it's a good thing I always have a few swim suits in the trunk because despite by best packing efforts I completely spaced out and did not pack any sports bras for the Tuesday/Wednesday workouts this week. Apparently a good bikini top will do the trick in a pinch ;)

Tonight's workout felt pretty easy, the goal was 86 for all 400s of the ladder and other than being a bit too lackadaisical on the first 600 of the 1200 it was really smooth sailing. Had a little fun on the back half but kept it all an easier effort than I have been putting forth the past few weeks. Gotta love taper time! (and slightly easier workouts from coach ;))

Set	Reps	Distance/Time	Goal	Actual	Rep rest	Set rest
1	1	400 Meters	86	86.85	44.57
2	1	800 Meters	2:52	2:51.75	87.25
3	1	1200 Meters	4:18	4:17.88	2:10.45
4	1	1600 Meters	5:44	5:40.85	3:02.82
5	1	1200 Meters	4:18	4:12.22	2:12.03
6	1	800 Meters	2:52	2:44.62	89.03
7	1	400 Meters	86	75.58

6*1000, 6*200

1000s or Ks depending on what you want to call them! I seem to love 1000s. Just long enough to be semi comfortable, but short enough that pace can be relatively fast and still bearable. I finally made it to the group workout last night and I don't know if it was the cool temps, the company, or just the fresh legs after a day off but the workout went really well.

Goal was 3:32 I think for each 1000. Coach said 84/85 for the 400s and I just went with the flow and was open to 86 and being a little slow if that felt better as that was Lizzie's target.I felt really smooth and actually was a bit mentally disengaged. I looked at the watch once and the rest of the workout just ran by feel. I had Passion Pit's Sleepyhead in my head and it obviously seemed to work for me as I got a bit faster each repeat.

Coach neglected (I am guessing intentionally as he usually only has us do more if we are looking good) to inform us we would have more to do after the 6*1k and I begrudgingly followed up my seemingly kick ass ks with a sufferfest of 6*200. 200s and I just do not get along and man my calf was tight during these. Ouch!

I think with this workout I can fairly say my speed is about back to where it was at my peak which makes me a very happy camper this early in the year!

	Reps	Distance/Time	Goal	Actual	Rep rest
	1	1000  Meters	3:32	3:30.87	2:00
	1	1000  Meters	3:32	3:30.77	2:00
	1	1000  Meters	3:32	3:29.7	2:00
	1	1000  Meters	3:32	3:28.92	2:00
	1	1000  Meters	3:32	3:27.73	2:15
	1	1000  Meters	3:32	3:24.87	4:00
	6	200  Meters	39	38.32, 37.64, 37.96, 36.92, 39.00, 36.30	200

Well How About That Track!

I overslept this morning for my planned EARLY track workout with Stina (Black Keys and Arctic Monkey tonight!!!). I rallied and got my butt to the local track before work to run solo but the legs clearly needed a little more wake up time. The first set was not too promising and I was pretty much resigned to go by effort this morning but I guess my legs just needed to ease in because somehow I managed to hit most of the paces this morning after the first set and I think the workout in it's entirety ended up pretty close. Though clearly an ideal world would be nailing every rep at the right pace, getting faster with each one was pretty fun :)

Goal was:

4 sets of 800m, 600m, 200m
Each set consists of:
800m at (84 secs per lap, 02:48 for 800m), 84 secs recovery,
600m at (81 secs per lap, 02:01 for 600m), 81 secs recovery,
200m at 39, Rest between sets 2 minutes

How it played out:

2:55.69
2:05.30
38.62

2:48.55
2:03.00
37.87

2:46.32
2:00.78
38.22

2:43.68
1:58.35
36.26

Glad to have that done and glad my legs rallied and that I found a little speed this morning!

Cheesy note of the morning I was singing "Right Here Right Now" to myself on these reps, and sadly it really did help to get me focused :)

1600s!

Well this workout has become a staple of Coach Glenn's. 5*1600 at 10k effort with 90 second rests.

Tonight I wasn't really feeling it, I can't lie :) Felt really exhausted yesterday and just didn't have that extra gear tonight. Pretty amazed I managed to tackle the first 3 repeats on pace, disappointed with my lackluster 4th repeat, but managed to rally a hair and at least salvage a sub 6 the 5th by ignoring the watch and running an honest hard effort for whatever it was! Not sure but I think had coach been there he probably would have pulled me after the 4th mile, I was just feeling a bit toasted tonight.

I've nailed this workout in the past, and I have also blown up big time, so I will call tonight a wash. Would have liked to have kept that 4th repeat faster, but given just two weeks ago I barely did 8*800 at 2:52s, doing 5*1600 tonight close to that same pace is good enough for me :) Let's hope I am perkier next week though!

5:50.87 (90.76)
5:49.46 (90.86)
5:49.54 (91.25)
6:04.60 (90.86)
5:56.58

Quarters

Last night I ended up indoors though the goal was to get outside for these. Trying to workout on a track after working all day in downtown Cleveland just leads to stress most Tuesdays for me. Last night was a combination of stress from being a female, leaving work during rush hour (which is never a good idea) and feeling rushed to get the workout done. But somehow as always it did indeed get done.

Literally went to the outdoor track and got out of the car and decided it was too windy and cold and that combo plus it getting dark wasn't going to fly. So we warmed up outside then headed inside to do the workout. Despite getting locked out of the track and being "this close" to tears at that point my awesome boyfriend did manage to get in and let me into the track. I got started on the strides right away while he (yes for real) "played in the sandbox." Apparently I was not in a jovial mood as I did not even notice. Kudos for trying to calm me down though.

I had 2 sets of 8 quarters at 83 with 75 second rests and 2:00 between the sets. Everything went pretty smoothly. BF jumped in on a few for the whole thing, paced my first 200 for a few, and timed me for the rest of them. It was good to have someone to be accountable to after having done these solo for the past few weeks. I'm looking forward to getting outside though, the tight turns combined with the lunar racers had my toes/feet a little cranky by the end despite changing direction every 4 quarters.

Set	Distance/Time	Goal	Actual	Rep rest
1	400 Meters	83	79.8	75
2	400 Meters	83	80.88	75
3	400 Meters	83	80.83	75
4	400 Meters	83	83.93	75
5	400 Meters	83	81.96	75
6	400 Meters	83	84.70	75
7	400 Meters	83	82.41	75
8	400 Meters	83	80.33	2:00
9	400 Meters	83	81.99	75
10	400 Meters	83	81.85	75
11	400 Meters	83	81.35	75
12	400 Meters	83	82.82	75
13	400 Meters	83	81.52	75
14	400 Meters	83	80.83	75
15	400 Meters	83	81.04	75
16	400 Meters	83	78.72	75

Track Time Yet Again

Again I struggled a bit with the track workout this week, but did much better than last week and though I didn't hit the goals I was pretty close! Good enough for this work stressed girl!

Goal was:
8 x 800 @ 2:50(85) with 85 sec recovery, 3 mins recovery, 4 x 200 @ 38 with 90 sec recovery

Work ran over and I did not have enough time to get down to Kent to run with the CED crew so I unfortunately had to do this one solo. Clearly the paces are getting faster and company would be great, but in a pinch I can get it done on my own!

I ended up running outdoors at a local track en route to the indoor track we have been using. Traffic was taking forever and my bladder was ready to explode, curse that tiny bladder! Apparently I was very well hydrated yesterday.

It didn't go too badly. I was really stressed from work and in tears for a bit on the drive over so considering that I think I did pretty darn well calming myself down and almost hitting the paces. It was dark and I probably looked at the watch a bit too often the first half of the workout (checking 200/400/600) which lost a few seconds each repeat but after the fourth I just went by effort and checked the watch at the 600 only.

Other than my brain and hands feeling like they were frozen by the end the temps were actually pretty good, about mid 40s with a bit of wind, I can't wait for more daylight though!

I was pretty wasted after this effort, I had to walk half of most of the recoveries for the 800s and I was definitely digging in aerobically on all of the 800s, but never felt like I was damaging any muscles or pulling anything too tight etc. I just jogged 200 between each of the 200s so I could roll into them, these were on my toes pumping my arms essentially all out with everything I had left.

2:55.80 (85)
2:49.95 (85)
2:53.07 (86)
2:51.15 (85)
2:52.57 (85)
2:52.64 (85)
2:52.15 (85)
2:49.91 (2:57)
39.32 (84)
39.78 (84)
39.15 (83)
38.75

I saw Keyes this morning after my shake out and he said that my left calf has a little bit of tibial stuff (sp?) going on and that if I don't watch it that could lead to shin splints, that's the pain I felt Sunday. I ran with compression socks on last night just to give it a bit extra support.

I see Karalyn Friday night and I am going to start alternating weeks that I see each of them so that I am not getting treated so much hopefully. I think one treatment a week on top of physical therapy should keep all these weird things at bay. My left hip/pelvis was way out of whack and Keyes adjusted me this morning.

I definitely need to focus more on getting in the PT and those calf stretches etc. from now on, the work stress really detracted from that the past two weeks. Hopefully that will die down a bit here!

How's that for a waaay too detailed track run down? :)

Track Insanity

Sometimes winging it works for me, sometimes it blows up in my face. This FFX trip came up on me very quickly and I did no prep to figure out where I would train etc until I got here. I literally pulled up a google map yesterday and scanned the aerials to find the nearest track. I emailed the coaches and got clearance to run there after work knowing I needed to be back in time to catch the last shuttle to the metro, it would be tight even if everything was smooth sailing.

Well I didn't look really closely at that map and didn't realize I couldn't actually get to the track on foot as quickly as I thought. After a wrong path taken followed by realizing the road I needed to take was a highway I gave up and decided I would just run and do track the next day. Then I pulled up the map on the I phone again and thought maybe if I did the first 1200 on the road I could get there and get most of the workout in and still make it back with a few quarters on the road too. Ever the optimist! I started into the first 1200 with no official warm up knowing I just didn't have time. It was slow and hilly and in the middle of it I actually found a track and just went there as it was closer, I finished out the first 1200 on the track in the wind.

My stomach was a mess and the bathrooms were locked, I was looking at the watch and stressing about making it back as I started into the second interval and it just felt sluggish and was really slow, even slower than the road interval. Not good!

I calmed my mind and just committed to working hard the next 1200 and worrying about timing after that one. I had to work hard but I got close to the goal on this one. Last one I decided I could do on the track too as long as I headed straight back from there. I nailed that one finally and then headed back to the roads to finish out the quarters.

There was lots of traffic so I just focused on giving an 80-90 second effort and running really freaking hard :)

This was not my best workout and I clearly didn't nail the paces, but it was a good mental challenge and at the end of the day I put in the work and got most of it done albeit not with an ideal warm up and cool down.

Workout goals were:
4 x 1200 @ 4:18(86) with 2:30 recovery, 4 x 400 @ 82 with 90 sec recovery

I was around 4:30, 4:35, 4:19, 4:18 and then between 80 and 85 on the quarters.

Hotter With the Lights On Track Workout

I love when Kim posts alternative lyrics to her post :) So I am stealing that idea today as my entire indoor track workout this song was running through my head last night. Last week we got spoiled and half the lights were off cooling it off a bit. Not the case last night! Lights were on, I got real sweaty, and the lungs definitely felt like they had a real indoor track workout!

How the workout played out!

Distance/Time	Goal	Actual	Rep rest
400 Meters	90	90	45
800 Meters	3:00	2:56	90
1200 Meters	4:30	4:26	2:15
1600 Meters	6:00	5:54	3:00
1200 Meters	4:30	4:24	2:15
800 Meters	3:00	2:52	90
400 Meters	90	80

My Track Version of the lyrics ;)

You're so fine (so beautiful)
Top of the line (so unusual)
Words can't define,
You're running through my mind all day
I'm so happy you're mine (so beautiful)
Top of the line (so unusual)
Now I think it's time,
hey Indoor I hope you don't take this the wrong way

Track you are cooler with the lights off,
Cooler with the lights off ooh
Track, you are cooler with the lights off,
Cooler with the lights off ooh Cooler with the lights off

Hey US Track, what you look so bright for?
Track time , you only live one time
So put your goals on flash forward
Like gone speed me up, got a deadline, cause you need me done
I hate your type, I love you too, I run your turns, cause I wanna do you
Can't blame you track
Love hugging your tight curves, you make me fast.
5k pace, right like that, that lalala, Make your eyes roll back
I mean you already fine though,
I just wanna see you with the lights off
Every star wanna know how it is To clap off the lights and turn 90 to 76.

You're so fine (so beautiful)
Top of the line (so unusual)
Words can't define,
You're running through my mind all day
I'm so happy you're mine (so beautiful)
Top of the line (so unusual)
Now I think it's time,
hey Indoor I hope you don't take this the wrong way

Track you are cooler with the lights off,
Cooler with the lights off ooh
Track, you are cooler with the lights off,
Cooler with the lights off ooh Cooler with the lights off

Start up to round the curves to have a good pace.
Shit was right so I didn't have to race.
You look fast girl, what you wanna do girl?
Stick to my pace cause it's only me and you, girl.
I'm testing you out, you had me put my speed on
Acting too speedy saying you ain't going back slow
I'm like wow, Whatever you say, but whatever you plan gotta be done at 8 Next Stop.
Party at my place, of course you welcome speed,
You ain't taking up space
We get there, and Speedy still looking right,
Track attacked me, but wait let me dim the lights
You feel different, no way to stop it
Naw, I ain't playing actually you more poppin.
I said shocking. No that's really raw.
I don't know baby, but even with the lights on...

You're so fine (so beautiful)
Top of the line (so unusual)
Words can't define,
You're running through my mind all day
I'm so happy you're mine (so beautiful)
Top of the line (so unusual)
Now I think it's time,
hey Indoor I hope you don't take this the wrong way

Track you are cooler with the lights off,
Cooler with the lights off ooh
Track, you are cooler with the lights off,
Cooler with the lights off ooh Cooler with the lights off

Back on Track

How I forgot to post about Tuesdays workout I'll never know :) I'm a busy bee, and I guess the blog is one of the first things to slip right now!

Tuesday I made the journey back to the track! I think I haven't been on a track since September!!! That is a long time boys and girls. I basically stopped all track workouts then because the speed seemed to agitate my calf and my foot to the point of barely being able to hobble after. It was pretty ugly.

So Tuesday was the first test. The workout wasn't extreme in terms of pace or mileage. Just 12-16 quarters at 93 a piece with 90 second recovery jogs. Easy peasy ;)

We were lucky to get access to a nice local track that is 200 meters indoor and had it mostly to ourselves. I was late to the official CED group run, but I was doing my own workout anyways so it wasn't a big deal. I got to start my first quarter with Lizzie as she was supposed to run 2 miles at 90 for her quarters so I just tucked in behind her to get a nice smooth start and not run too fast. That one was pretty much right on in 92. After that every two quarters I'd flip the direction to keep the hips and calves as happy as possible and I seemed to settle into an 88 rhythm for the most part, coach G was pretty buys with those doing their real hard core workouts so I didn't get chastised for being a little fast. I was very conscious of keeping it smooth and pretty easy. The calf got a little tight but I made sure to try and relax it between each quarter.

Because the pace wasn't insane I did not get my usual track lung thrashing for the first time back and I wasn't even too sweaty of a mess. It was a nice night to just get in a bit of hard work, and the track, though small, was great for the first time back for me. I decided to go with 12 quarters in the end to try and behave a bit and justified picking it up a hair the last 3 by telling myself I was running less than prescribed :) I focused on getting up on the balls of my feet the last three and trying to run more from the core than my calves, and easily the pace dropped to 85 and 83 and the last one I ran almost full on effort consciously telling myself that I wanted to end this one feeling like I could do one more at the same effort. Thankfully coach missed the split as I probably would have got chided for finishing that last one out in 76. But man did it feel good to move a little bit, and though I know 76 isn't flying, it sure feels like it on a tiny 200 meter indoor track in the dark! :)

Not going to lie I wasn't happy that the calf was tight at the end of this one, but on the positive side it did not knot up at all. So I foresee lots of calf exercises and calf and foot pampering in my near future every day for awhile. Fingers crossed that's all it take to get back up to speed on the track workouts here soon! But if not I am dedicated to whatever I have to do to get in these anaerobic workouts, even if it means deep water running or, god forbid, the elliptical!

Last "Workout" Before Philly

Headed back to the track last night to do my typical pre marathon workout. 2 miles around marathon pace followed up by 4*200s. Like I said previously if I was a betting woman I would put my money on around 6:29 to 6:33 pace on Sunday, but since one of the gals needed to do her first mile at 6:15 and my best case marathon plan would be 6:19s I just went with it to get in two miles around 6:16. By the time we started it was already pitch black out but we cruised through the first mile pretty effortlessly (admittedly not marathon effortlessly) in 6:11 and I did the next one right on in 6:16. Not going to lie it did not feel like marathon effort so I will most likely adhere to my conservative first half effort based plan on Sunday. Followed it up with an easy lap then 4 laps of jog 200 run 200 and didn't take splits because I didn't want to know ;) Foot felt the best it has in awhile on a "speed" day. Calf was a little tight after so I will be sure to have my massage therapist focus on loosening up the calves tomorrow and work in some epsom salt baths the next few days to stay loose!

This week could not get over with fast enough! It is dragging by, so I am taking that as a good sign that I am mentally ready to get this show on the road!

Strength 1600 Repeats

Last night at the track focus was on strength rather than speed. Which was just fine with me given the tender left heel and having just raced on Sunday. Workout was our standby 5*1600 at 10k pace with 90 second rests. Unfortunately for me my training partner NC is just too darn fast for me now and my fitness is finally improving enough that I can't run with Salty and FD anymore, so I am on my own these days at the track and for tempos. (Hint hint if there are any 37ish minute 10k, 1:00:xx 10 mile, or 2:45ish marathoners in NE Ohio looking for a training partner let me know!!!)

But MR showed up and needed at least her first 1600 to be around my pace so I had a nice mile with her to set the tone for the rest of my solo repeats. I thought the goal was 5:56 pace, but that seems wrong now that I am doing the math so maybe it was 5:54s. I had it in my head that I needed one 88 and the rest to be 89 for the quarter splits which would be 5:54 I think. Whatever.

First one with MR we went out right on target 45 through the 200 and 88/89 through the quarter. She was supposed to pick it up as the mile went and I let her pull ahead the last two quarters thinking I had eased into pace but came through a little fast in 5:51.

Next four I was on my own but they pretty much clicked off rather effortlessly. I had a relaxing song in my head and only occasionally had to remind myself to pick my head up and focus.

Splits:

5:50.8, 5:53.48, 5:52.10, 5:52.58, 5:48.30

I've run this workout faster with company, but I've also done it slower, so I was happy to get it all done below goal pace while feeling in control (no hammering) two days post race.

1600 TT

Well last night was our annual 1600 meter time trial on the track. Being that my focus is on the marathon I wasn't particularly amped for this one. If I felt good I thought I might be able to run 5:05ish. Last year I ran 5:17 and followed that up with 5:20 at Case this spring. Dreams of sub 5 obviously dance in your head, but reality for me right now is shy of where those dreams would like it to be, for now.

The weather actually played nice last night. First workout in what seems like months that I did not end looking like I jumped in the lake. But my throat was dry, so I bummed a piece of gum off NC so I would not feel thirsty during the mile.

We warmed up, did some strides, and watched half of the group get in their time trial before starting into ours.

I just wanted to run off effort, try not to get hung up on the splits, and try to make it an honest mile. I figured if I was between 75 and 80 each split that would be a good night. We took off from the second lane, when we cut in I was shocked to see the guys in the outside lanes already far ahead of us and briefly wondered if we had cut in too early, but turns out they are just that darn fast :) First lap I managed to get around TR and came through in 74. Next lap worked my way around one more guy in 2:31. Then I was in no mans land. Definitely feeling it, but I did my best to keep my effort up. I could hear heavy breathing behind me and just tried to focus on my effort. Shortly before finishing the 3rd lap GH caught me and coach and he urged me to go with him which got me out of my third lap slump (somewhere around 3:53) and back into the game. Unfortunately GH had to pull up around 150 into the lap so I did my best to focus on NC who was far ahead of me and reel her in just a little bit. Crossed in 5:10.76. Second PR of the year for me (Ah how different things can be one year to the next, from PRs in every race to struggling to stay near your previous level!). Ironically my only PRs this year are now in the 3000 meters (admittedly still a soft PR) and now the 1600 meter. Basically two events that are not really my thing. While I have done better in each race than I did last year, I am still a bit behind my amazing fall times, so it is nice to notch a PR, even if it is in a 1600 meter time trial! Good news is this weekend I should be shattering my currently very soft 10 mile PR.

The lungs definitely felt the effort last night. I've been holding allergies or a cold at bay for a few weeks now with runny nose and sore throat, and my throat and lungs were ragged after the mile.

But with a 10 or so minute recovery I was able to follow up the time trial with our prescribed 12*200s with 200 jogs. All in 38-40. Basically just working on foot speed. Still not a fan of 200s. They take forever with the rests and for some reason to me they just don't feel like a real workout, though they usually whoop my butt.

My left foot definitely was angry about all the speed last night so I will be icing and stretching and rolling and hopefully will keep it at bay until a massage Friday night!

Double Ladder

Coach was out of town this week at a family reunion so we were left to our own devices. With the start of marathon training for Salty and I last week and NC building mileage to do some smoking fast halfs before ramping up for the Trials we are all at different fitness levels and we all have our own paces now, but same workout structure. It is a bit of a relief not to have to keep up with NC, but certainly the workouts are harder when I have to do them on my own. This weeks tempo will be interesting as I haven't had to run one solo since the winter.

Last night was 2 sets of 1600, 800, 400, 400 with descending quarter splits. 2 minute rests after the 1600, 1 minute after the 800 and 400 and 2:30 between the sets. Goals 5:45 (86 per quarter), 2:48 (84 per quarter), 81, and 79.

We've been trying to get in 2 miles easy (if traffic allows) before our official warm up of some knee skips, lunges, high knees, leg swings, 1 mile around 7:30, then 4*100 strides.

I forgot my contacts so the world was a blurry place and I think that made my focus a little blurry but I got everything done on pace. A little fast during the 800 to begin with and a little fast on the second mile but other than that I ran pretty consistently despite being on my own. I decided to start all the repeats with NC so I would have a target to chase a bit, so a little bit less rest but not much.

05:45.0
02:48.1
80.9
78.58
05:42.8
02:47.2
80.35
77.88

I was definitely tired after this one, but managed to get in a 3 mile cool down for a total of 11 miles for the night and finished it up with the Jay Johnson pedestal and Myrtl cool down. I definitely felt that I earned my Summer Shandy waiting for me at home in the fridge!

6*1200s

Marathon training started this week so it was on to longer repeats on the track this week, short rests, but slower (10K) pace. I was on my own this week as Salty is helping out at XC camp and NC's paces were a hair too quick for me to do without working too hard or risking a blow up.

So it would be 6*1200 with goal of 4:27 (89 per quarter) and 90 second rests. Good news about running by myself is I could take the inside lane every repeat, and I had no one to blame but myself if I was off pace.

For the first time this year, and possibly ever, I went through the first 200 right on pace in 44. Amazing! We have been in the habit of running the front 200 of most laps fast so it was nice to actually start a repeat with the right effort for once. Of course that meant I actually had to nail the effort the whole way, no slacking off on the back half. The workout went fine. Nothing special to report. It wasn't easy, but it was all very controlled effort wise. I did have to force myself to focus a few times in the early repeats as I was day dreaming a bit since the pace wasn't that difficult and I was by myself.

The right knee is still doing it's weird stiff thing when it is not warmed up. Stiff to start the warm up, and stiff on the cool down, but loosens up pretty quickly. I should probably make an effort to ice it and baby it a bit more to try and nip it before it becomes an issue.

The weather was a little cooler last night, but still hot enough that I used the ice and was feeling a bit warm after the first few repeats. Despite that we have really been getting a good crowd at the track. It has been exciting to watch everyone work hard and see the pay off at their races!

04:25.6

04:25.3

04:25.3

04:24.6

04:23.7

04:16.0

Short and Sweet Track Workout

Coach must have been feeling generous tonight as we have a race Sunday and this is our last speed week. Workout was only a total of 3.5 miles tonight, and plenty of rest. 3 sets of 800, 600, 200 followed by one 800. Goal was 800s in 2:49, 600s in 2:02, and 200s in 38-39. Last 800 all you've got. Rest was 2:00 after the 800s and 200s, and 90 seconds after the 600s. Hot night but for some reason I did not suffer quite as much as I have been in previous weeks. I am continuing to make use of ice in my top and drinking water each rest to really try and keep my core temp as low as I can. Workout didn't sound too intimidating, but the 600s worried me a bit. 82s is creeping awfully close to my max speed so I was a bit worried. Turns out I had no need to worry. First 800 was a little labored, but after that I just did my best to stay as close to NC as I could to ensure I hit all my splits, and it all worked out just fine.

2:48.93, 2:00.12, 37.83
2:46.65, 2:00.05, 38.40
2:44.20, 1:59.22, 37.10
2:38.32

Finished the night out with a long cool down to get in 13 miles and then did the Jay Johnson LC#1, 40 second pedestals, and the Myrtl cool down. Really felt fantastic, like I could have run all night. Hoping this is a good sign!

Toasted Track Workout

Got to the track early last night to get in an extra mile and just felt off. My legs felt good, foot pain was minimal, but something just didn't feel "right." Likely a combination of eating a little bit too much/too late at lunch, recovering from some adult beverages from the weekend, and temps being above 80.

Workout didn't sound too awful. Ladder 400, 800, 1200, 1600, 1200, 800, 400. All at 86 per quarter with half the rest.

Well it didn't feel easy and my focus was definitely not where it should have been. I was using a detached approach last night for whatever reason, and I am actually impressed I finished the workout. Towards the end it was everything I could do to keep my eyes open, let alone hammer. Thank goodness for the boys, salty, and coach being there to keep me honest or I would have wimped out of this one for sure.

It is hard to say where I am at relative to last year right now, last time we did this workout it was a little faster and definitely felt smoother, but it was also late fall and the weather was much better. So I think I am getting there.

Splits from last night:

01:24.6

02:49.0

04:17.2

05:43.2

04:20.1

02:50.5

01:20.4

I asked for more rest after the mile, but didn't get it, somehow I managed to keep from falling apart and was only slow on the 1200. Each rest I was downing water but was still parched by one lap in. I really have no idea how I finished that last lap. I was toast!