Track Week 2 - 1/14-1/20

Since our long runs got shifted out of this calendar week i only did 58 miles this week or about 12 a day with 3 hard workouts.  It was the first time this season we did speed and my legs were not ready for it.  Hopefully next week goes better.

1/15 - It was a freezing cold day today, but I managed to get in a 31 minute morning run and a really good workout in the afternoon.  We had an 8 mile tempo at 5:35-5:45 pace, but I ran under pace by a little bit.  The splits were 5:25, 5:36, 5:40, 5:37, 5:21, 5:34, 6:00, 4:59.  By the end of the run I was freezing cold, and had icicles hanging from my hat.  I was really happy with how I ran given the conditions.   The warm up and cool down totaled about 5 miles.

Total 17.5 miles, 100 minutes

1/16 - In the morning it was too cold to run, so coach had us bike instead.  I did a 30 minute ride and it was pretty boring to be just sitting there for the whole ride.  In the afternoon we ran Dangerous Curves at a relaxed, but decent pace.  I was with Joffroi and Hurf on the run.  It was a good 10 miles.

Total 10 miles, 94 minutes

1/17 - In the morning me and Kurt felt really lazy, so we only made it a little over 4 miles in 31 minutes.  The afternoon was the hardest workout of the season, because it was the first time I had to run at an almost all out pace.  I did 5×600m in 97-99 seconds each.  We had to come through the 400 split in 64 seconds and hold a decent pace for the last 200.  My splits were 99, 98, 99, 98, 97.  I think the cold weather really had an effect on our ability to run fast.  Hopefully this workout will pay off when dealing with race pace in a couple weeks.

Total 11.5 miles, 75 minutes

1/18 - This morning me and Joffroi went for an easy 4.5 miles in 30 minutes.  The run was hilly but not bad.  In the afternoon I ran generic with the normal group of Joffroi, Boston, and Kurt, and Brett ran with us too.  It was  7+ miles in 47 minutes.

Total 11.5 miles, 77 minutes

1/19 - I was going to my cousins wedding in the evening and couldn’t make our meet, so I had coach make a workout for me to do.  I was supposed to do two sets of 4x mile on 1 min recovery in 5:20-5:30 plus a 400 in 62-65 at the end of each set, but I wasn’t able to finish.  I did the first set in 5:30, 5:30, 5:26, 5:24 and 66, then couldn’t get started again on the second set.  I did the first mile in 5:50 and called it quits after that.  My legs were shot after doing 3 speed workouts in 5 days.

Total 8 miles, 46 minutes