February 7th, 2008

2 Mile @ 10:50, 6-8mi run @ Normal pace, 4 x Mile @ 5:20 w/ 1min rest, 4 x 400m w/ 200m walk/jog rest

3mi warmup from MHS track, drills and strides


1. 2mi = target time of 10:50, biggest thing coach wanted was to NOT go too fast on this, as it really is more just a warmup along with #2 leading into the repeat miles...so really to just keep everything nice and relaxed and smooth on the track. I made sure of that as tempted to go quick, I came through in 84 for the first lap, and hit 5:35 for the 1st mile (5:25 was goal pace). After that I eased into it a little more still feeling under control and split 5:23 for the 2nd mile, finishing in 10:58 overall for the 2 miles. 8 sec slow but the biggest thing was I felt I could go faster and longer at that pace, so everything was kept in check. Took off the racing flats and put the trainers back on and got ready for #2 of the workout....


2. 6-8mi road run @ normal pace = I ran a little on campus and then did the Target loop from school, and felt great. 6:45 / 6:42 / 6:32 / 6:27 / 6:37 / 6:16 / 6:38 / 6:26 for my mile splits and ended up hitting 8.31 miles total for this, 6:31 avg so right in my range of a normal run. Tim started stalking me on this apparently around 5.5 miles into it as I saw him drive by 2-3 times at least...got back to the track and then put the flats back on, did a few strides and got ready for the actual workout.....


3. 4x1 mile @ 5:20 pace = again, just like the 2 mile earlier, keep things relaxed, smooth and under control was the goal. The biggest challenge would be getting the body used to going at a faster turnover pace again after having the road run prior - little shock to the system. I got 1 minute rest between each.
Mile 1 = 78 / 79 / 80 / 79 = 5:16 -felt okay, not the best but not terrible.
Mile 2 = 76 / 80 / 80 / 79 = 5:15 -as Tim said the nervous system woke up on lap 1.
Mile 3 = 77 / 80 / 80 / 78 = 5:15 -those 80's feel soooo much slower than that!
Mile 4 = 78 / 80 / 81 / 79 = 5:18 -this one hurt a bit.....
After the last mile I got how ever much rest I needed before the 400s, so I walked one lap and then did some light jogging before going again on to the final part of the workout.....


4. 4x400m @ sub 70sec = the main part of this workout according to Tim was the miles, so these were more to fine tune the leg turnover and keep it rolling...the time should take care of itself. These were not fun by any means! For my rest I got to walk/jog 200m between each. By this point it just felt like I was running in a dream state, I got those moments where I questioned if I was really running or my legs were moving because at times it didn't feel like it....interesting...
1st 400m = 68 (34/34) -felt soooo slow that first 200m
2nd 400m = 69 (35/34) -eh...2 down....2 more
3rd 400m = 69 (35/34) -at least I think those were the 200 splits...Tim would know
4th 400m = 68 (??/??) -Tim didn't tell me, I would guess 34/34 but not sure...

4mi cool down with some of my athletes - they killed me on this route! lol