Track Workout

Time: ~65 minutes
Distance: ~11 miles

After work I headed over to the outdoor track to throw down some 200s. Not so much "throw down" but almost throw up. I warmed up on the standard loop in 23:10 feeling a little sluggish. My hip felt good but my right arch was sore for some reason. I haven't spoken to Tom for a few days because he is the worst coach ever. Since I have been left to coach my self this is what I came up with.

Target: 3 sets of 200 on 200 off. Running 50/30, 45/30, 40/30.
Set 1: (49.06), 30.16, (49.82), 29.99, (49.61), 29.87, (50.94), 30.06. (2:59)
Set 2: (44.89), 29.69, (47.05), 29.81, (47.81), 30.21, (48.48), 29.88. (4:01)
Set 3: (52.00), 29.50, (55.57), 29.25, (55.12), 29.09, (56.04), 28.31.

I ran the first two sets in flats and the last one in spikes. During the second set "the coffee was a bad choice." It felt like I had to throw up after each hard 200. Definitely shouldn't have polished off my "venti" cielo from Starbuck's on the ride over to the track. Overall the workout was decent but not as good as I would have liked. On the third set I wasn't as concerned with the rest. Instead I concentrated on my form and hitting a little bit of a faster split.

C/d while talking on the phone to Owen on his drive up to Norman. Got in 25:10 on the dark roads.