Track Week 1 - 1/7-1/13

I built my mileage back up to 81 miles this week as my ankle got stronger.  The repeat 1K workout went really well, but I ran a bad race on Friday.  Now I get 3 more weeks to get better and do speed work before my next race.

1/7 - Recovery day.

1/8 - I had two fairly easy runs today.  In the morning I did  Green Acres with Kurt and Nate.  it felt pretty fast, but it took 37 minutes which means a fairly slow pace.  In the afternoon me and Brett did a run where you alternate picking which way to turn at each intersection, but you have to make a choice by the third intersection.  That made for an interesting run and we made it 49 minutes.

Total 12.5 miles, 86 minutes

1/9 - It was cold and really windy this morning on the run.  I was on my own also and ended up going for 32 minutes because the wind mad it too hard/miserable to go much longer.  The afternoon went great though.  We ran the repeat 1K workout again, but coach made it a lot harder this time.  It was still decreasing rest, but an 11th one was added on, so the last one was actually a 2K after running a 1K on 20 second recovery.  Also the 6th and 9th one we had to run at 3:00 with the others at 3:10-15.  My splits were 3:10, 3:07, 3:08, 3:08, 3:08, 2:59, 3:11, 3:12, 3:04, 6:30 (3:19, 3:10).  The run was hard, but it also felt great to accomplish.  The last 3K was basically at the pace I started last season.

Total 17, 90 minutes

1/10 - I went a half hour early in the morning to get the long run in because of classes today, and did about 10 miles in 71 minutes.  Me and Kurt started out running Martin Springs, but then turned off and took the country roads out to Hwy CC.  From there we ran short generic and turned into Green Acres to add a little more on.  It was a good, but cold run.  The afternoon was supposed to be a 30-40 minute recovery run, but me and Hurf ended up running it at 6 flat pace on accident.  I finished the 5.5 mile Richard Johnson loop in 33 minutes and then ran another 7 minutes to make it 110 for the day.  The pace didn’t feel anywhere near that hard, but it wasn’t smart of me to go that fast.

Total 16.5, 110 minutes

1/11 - It was cold and windy in the morning, so I just went for 30 minutes out to the water tower down Old St. James Road.  In the afternoon I went for an 8 miler with Gary.  It was a pretty easy day to get ready for the meet.

Total 13 miles, 86 minutes

1/12 - Today was a horrible race for me.  I ran a 9:12 which tied my best from last year, but I never got into the race.  We started our warm up about 1.5 hours before the race, so I was standing around forever before it started, but really it was just me running bad mentally.  Almost the entire field left me off the line and I didn’t make any attempt to catch back up to them.  I ran basically the entire race in 2nd or 3rd  to last in the fast heat, but luckily beat all but 2 or 3 people in the other heat.  The winner of the race ended up lapping me and running a 8:17.  My splits were …

Total 6 miles, 35 minutes

1/13 - I went for a good long run today after yesterdays bad race.  We ran out Martin Springs backwards then turned right onto the same road that Kurt and I ran earlier this week.  After that we ran Hwy CC almost to the end and looped into the back of Green Acres.  From there we ran the path and then back to multi for a good relaxed but decent paced run.  My ankle was a little sore towards the end, because I skipped heating and wrapping it for the race.

Total 16 miles, 99 minutes