Time: ~66:00
Distance: ~10.15 miles
W/u: 21:16 for 2.75 miles
W/o: 26:06 for 5 miles (5:50 jog up to the Norman High track), 300s
C/d: 8:36 for 1.04 miles
The workout this morning consisted of two parts, (a) tempo portion, (b) track session. Meagan and I met Scotty along Pickard where we began the workout. We used a familiar circuit for the loop (2.5 loop and 1.5 loop) and then just ran straight up Pickard to finish. Scotty did 2 x 2 miles which gave me about 5 minutes of running solo.
Splits: 5:11.31, 5:12.53, 5:10.71, 5:17.82, 5:14.05 for 26:06.
The tempo section of the workout went okay granted the weather. I've already explained the difficulty with running in the heat, but luckily today we got a great day to work out. The wind was low, as with the humidity and the temps were mid-70s. Last night Jailhouse and I made an adjustment on the 5:05 pacing to more in the 5:10-5:15 range. He sent me a link that showed how to compensate for the increased heat.
I felt strong through 2 miles and then started to slow running north on Pickard (2.5 miles). I was able to pick up the pace coming down Chautauqua and get back on pace through 3 miles. I've mentioned it before, but I can reiterate now how after about 15 minutes of hard running I start to overheat and struggle. That's pretty much what happened on miles 4 and 5 explaining the 5:17 and 5:14 splits. Scotty helped keep the pace honest the last few miles and then we jogged up to the track.
Last night I had forgotten all about the 300s that were to close out the workout and this morning I forgot what the rest was supposed to be. Turns out I was supposed to run 6 x 300 in 49, 48, 47, 46, 45, 44 with 1 minute rest. I knew the paces but not the rest so I was probably taking about 70 seconds of walking rest. I split:
48, 49, 46, 45.8, 45.51, 44.01 (I usually like to have exact splits but I used my Timex to time and accidentally erased the times).
I enjoyed doing this workout with Scotty and having Meagan around this morning. The tempo was a bit of a chore and the track intervals were fun. I ran strong on the 300s without rigging up much. The distance of 300 meters is always the right distance for me as it's long enough to get in some strength but short enough to work on the speed.
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nice preemptive strike.
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