Meagan's MHD Track Workout

Time: 79:19
Distance: ~15.3 km

W/u: 20:24 for 4.01 km
W/o: 5 x 1k (2:00 rest), 5 x 300m (90 sec rest)
C/d: 20:55 for ~4 km

I was in Marblehead this afternoon getting some items out of the Karhu Airstream and waiting for Meagan to get done with her hair appointment. We planned to head over to the Village track and run a workout, but I was a little hesitant given her relatively recent effort a couple of days prior. Her goals this spring are to run some big PRs on the road and we need to get her dialed in to clicking of 80 secs per 400m. Today's workout called for just that with some faster intervals at the end to run fast on tired legs.

Splits:

Split	Time	Distance	Avg Pace
Summary	38:10.6	0.00	--:--
1	3:22.4	1k	0
2	2:00.8	0.00	0
3	3:21.1	1k	0
4	2:00.2	0.00	0
5	3:19.4	1k	0
6	2:00.6	0.00	0
7	3:17.0	1k	0
8	2:00.5	0.00	0
9	3:18.6	1k	0
10	3:00.2	0.00	0
11	:53.7	300m	0
12	1:29.2	0.00	0
13	:55.2	300m	0
14	1:30.2	0.00	0
15	:54.0	300m	0
16	1:30.5	0.00	0
17	:54.4	300m	0
18	1:30.3	0.00	0
19	:52.4	300m	0

I would say the workout went well and Meagan handled the opening kilometers with a little bit of strain. We ended up averaging right about where we needed to be and then ran faster than expected on the 300s. Overall, it was a good workout and will set her up to run fast in a couple of weeks in Texas and Boston.

Track Workout 300m/100m

Time: 55:40
Distance: 12.57 km

W/u: 19:39 for 4.01 km
W/o: 16 x 300m (100m jog). 4 in 60, 4 in 59, 4 in 58, 4 in 57 target.
C/d: 11:02 for 2.16 km

After work Meagan and I got suited up and headed out for a light Friday evening track workout. The workout was intended to be light and have Meagan work on her pacing. I really want her to start knowing what 5:20 feels like. The rest was supposed to be in the 35 second range, or the faster the better.

Splits:

Split	Time
Summary	24:59.2	0.00	--:--
1	:31.4
2	:56.7
3	:36.0
4	1:00.5
5	:34.4
6	1:00.5
7	:37.3
8	1:01.6
9	:37.0
10	:59.1
11	:35.5
12	:57.7
13	:36.1
14	:59.4
15	:34.1
16	:59.1
17	:37.1
18	:57.4
19	:37.2
20	:57.2
21	:35.1
22	:57.0
23	:37.3
24	:57.2
25	:37.1
26	:55.8
27	:35.3
28	:56.3
29	:35.4
30	:56.0
31	:38.8
32	:52.8

There are a couple splits in there that appear fast because my watch didn't respond when I hit the button. Overall, the workout went well for us. I felt solid leading out the intervals and ran the last one at a blistering 52.8! The time for 16 laps ended up being an average of about 6:15/mile pace.

Lots of Work to Do

Time: 38:12
Distance: 8.39km

W/u: 16:30 for 3.25km
W/o: 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m all with 100m jog
C/d: 11:46 for 2.32km

There was nothing pretty about the effort this evening at the Marblehead track. My hope was to inject a little pace into the system and see how the body responded. I learned that I have a long way to go until I get back to where I know I'm capable of running. Not to make too many excuses, but tonight's run was pretty windy and cold.

Splits:
17.2 (31), 35.5 (33), 52.7 (38), 70.0 (38), 70.6 (39), 52.5 (37), 33.6 (38), 15.4

I never felt smooth clicking of 70 second 400m pace which isn't fast. I want to keep doing workouts like this a couple times a week just so that my body gets the feeling of running fast again. Lots of work to do...

Fill It Up Again

Time: 64:01
Distance: 15.36k

W/u: 14:30 for 2.64k
W/o: 8 x 300m on, 100m off, 600m on, 200m off
C/d: 14:58 for 2.57k

After bombing the workout in Marblehead this morning I made it into the Karhu offices to pick up some last minute supplies for my trip to upstate New York. I would be gone the rest of the week and visiting a bunch of accounts along the I-90 corridor. The first stop would be Fleet Feet Albany and the drive would take most of the afternoon. I arrived and introduced myself, got a feel for the store and asked about any run groups. It turns out the footwear buyer was going to be running a workout at the University of Albany later that evening and I asked if I could join. I wasn't concerned about what we were going to do, but I just wanted to have a bit of a redemption.

I arrived at the university track around 6 PM and found it to be buzzing with activity. The track team was just finishing up while two separate local run groups were arriving. I found Jim Sweeney and we warmed up with a buddy in one of the groups. The warm up was rather short, but the workout would allow me to find a early rhythm.

Splits:
65.09 (30.97), 2:19.72 (53.96); 60.60 (29.73), 2:00.15 (65.60);
61.00 (31.44), 2:00.46 (63.49); 60.10 (32:00), 2:00.48 (65.20);
60.15 (31.98), 1:59.29 (64.93); 59.92 (30.08), 2:00.05 (63.55);
58.75 (30.02), 2:00.33 (59.62); 59.96 (30.12), 1:44.65 for 35:33 total and 10.15k

This was a continuous effort alternating uptempo 300m repeats with a 100m jog, then going into 600m uptempo with 200m jog. Or you could look at it as split 1200m continuous repeats. We ended up having to run in lane 3 as some members of the track team were running an official workout. I'd say it added 1 sec. for every turn of an interval.

The splits were all relatively even minus the first one as Jim and I struggled to find the right pace. We worked well sharing the leads and running alongside evenly. On the final 600m I really opened up the pace the final lap and ended up running 15 seconds faster. I don't know what the final 400m was, but my goal was 65 seconds. It was probably closer to 68.

I felt much better after successfully finishing this workout. There was nothing too crazy about the pace, but I got in some solid work around 5:20/mile pace. I'm glad to have joined the group for this one and will have to do it again the next time I'm in Albany.