Just Checking the Fitness

Time: 69:40
Distance: 10.31 miles

W/u: 22:14 for 3.01 miles
W/o: run something hard, don't mess up the achilles
C/d: 21:34 for 2.80 miles

Sean B. and I drove to the PDS track this afternoon for some harder running. He's now being coached by the famed Joe Vigil and his training is a bit ridiculous right now. Today's workout called for Sean to do a tempo run at 4:40 to 4:45 for as long as he could go. This is coming after yesterday's mile workout, and Friday's threshold run of 8 miles at 5 minute pace. Basically, I was at the track to watch as I'm not in the kind of shape to hit 4:40s.

I wanted to do something to make my time at PDS productive and I just made it up as I went along. It ended up being 1 mile hard, 800 jog, 2 miles at marathon pace and 4 x 200. I started out running with Sean on the first lap and realized I was quickly going anaerobic. I backed off the pace and started doing my own thing that I was content with. Sean struggled through part of his workout before dropping out at two miles in 9:34. He then did 4 x 400 and a 200.

My splits: 4:57, (3:46), 5:22, 5:27 for 19:32 total and 3.50 miles.
200 splits: 33.51, (63), 32.67, (63), 31.37, (65), 30.18, (62) for 6:20 and 1.00 miles

I can't believe how quick that first 200 felt. I haven't run strides enough this year and I need to get back on some sort of speed maintaining program. It's hard to balance speed and strength in a marathon phase, but I never like getting too far away from running relaxed 60 sec. quarters. I was pleased at how I dropped the pace each hard 200. However, I used to be able to run 12-16 reps in 29-30 with less rest.