5.7.09

Made my way to the track for the second workout of the week. Hammies were still a bit tight from Tuesday; but I looked outside, saw sunlight, and there was no way I wasn't doing a workout today. Did 1 mile warmup, form drills as usual and that loosened the legs up just a bit. I was supposed to run 1x3 miles around Threshold pace (6:13) I was actually running these in my trainers so I was expecting to have to a work a little harder, but I hit the first 200 in 38 and had to back off a bit. I also ran with stopwatch in hand. I'll talk more about that later though. At 800 I was round 2:50, 1200 4:25 or so, and then finished at 5:56 for the first mile. Definitely not close to goal, but I just thought Hey, faster is better right? It wasn't too far off so I didn't stress it.

Did two laps recovery, got a sip of gatorade cuz I was pouring sweat and started the next one. Pretty much the same deal as last time, but I had settled into pace, 42 at 200, didn't catch first lap, 800 I was round 2:50 again and really that's the only split I needed as far as pacing went. These were moderately hard, I was breathing within my limit but still pushing. I thought here about how I need to be running ALL my miles around this pace and not just speedwork. Seems impossible, but I will get there. Came in a little faster this time at 2:52 and repeated two laps recovery, sip of gatorade. This time I wanted to put on my cross country spikes and see how it felt. So I actually got another minute or so rest before this last one as I had to lace up real quick.

It felt funny putting on these because there is basically no cushion, they feel so thin compared to trainers that it's almost like you can feel the ground with each step. It's a good feeling though. So I wanted to be under control this last mile. 41 at 200, right on track, 2:45 or so at 800, 1200 was low 4's, didnt' really catch it because there was a toddler playing by the track and I didn't want to run him over (mom was nearby but far enough where I'd nail him before she knew it). I checked my HR on lap three it was only 178 or so - really not that bad. The funny thing is I felt really smooth this time around, and breathing was much easier. I wasn't really going any faster, but I was putting in the same effort but somehow now. Basically the shoes were making it easier to run at pace, so I was able to maintain with ease. I basically just stretched my legs the last 400 and came in at 5:45. Two laps recovery.

At this point I felt good. I had my spikes on still and was about to switch to trainers and I just thought, I might as well do some shorter stuff while I got em out of the bag. So I kept jogging and did a 400. I don't know what the time was because I just sort of did it spur of the moment. Lets just say 73... one lap jog recovery and I wanted to another. The first I was breathing really hard, and so I focused on that this second one. I just took deep breaths and really worked on turnover with a pickup the last 100 for a 72. Jogged a lap recovery, then switched shoes.

Trainers felt incredibly cushiony after switching almost to a silly point where I thought I had marshmallows in them. Ran two and half more miles which was actually harder than it seemed after the workout, but I wanted to maximize it and get all the capacity I could. Legs were definitely feeling it, but I felt good and the sun had set so it was nice and cool.

So an interesting day at the oval with some miles and a few quarters to get the legs going. It's difficult, but everytime I get a little stronger and paces get a little easier. Two weeks left to train till the 10k.

7:10pm. track. 77° 54%H 5 mph from WSW (warm)
1600m @5:56, 5:52, 5:45 w/800m rec. 2x400m @73,72 w/400m rec.
AHR 155 (with drills)/ MHR 187
gm 1009, forever 17