Cutting Shapes

Time: 69:09
Distance: 9.46 miles

W/u: 22:11 for 3.14 miles
W/o: 12 x 400 in 62 with 2:00 rest
C/d: 15:58 for 1.97 miles

This afternoon I warmed up to the Alexander Graham Middle School just off Runnymeade. Jailhouse wrote my training for the next few weeks taking me through the trip to Japan. Word on the street is that I might get to run one of the relay legs so the focus is still on running fast at 5k. I need to be able to run 68s comfortably and the purpose of this workout was to hit 62s with lots of rest. It didn't go as planned.

Splits:
63.78 (1:52), 65.18 (1:53), 63.21 (1:57), 64.23 (1:56), 65.58 (1:57),
Stopped jogging 400m and dropped the rest to 90 seconds.
65.03 (1:32), 64.78 (1:29), 63.72 (1:30), 67.26 (1:30), 64.93 (1:32), 65.38 (1:32), 64.67 for 31:40 total.
Avg = 64.81 sec
Avg rest = 91.82 sec

Not sure what happened out there. I felt great on the warm up. Very relaxed. Good arm carry. I didn't think this was going to be an easy workout but I knew with all the rest the pace wouldn't feel taxing.

I used lane two for the entirety of the workout and ran the first 10 where I had the wind in my face the final 80-120 meters. Since the wind was on the backstretch I tried to take advantage of it as much as possible. It felt easy going through 200m in 30-31 on the handfull where I looked. However, the last 80 of almost every interval felt terrible. I'm not sure if it was because of the wind or lack of power but my pace slowed considerably and my form crumbled. On the split that I hit 67, I thought that I should relax the first 200 and try to attack the final straight. You can see how that worked out.

I'm perplexed as to why this workout went south. Maybe I'm still a little sick, have run too much this week, ran too late in the day?

Cutting Shapes by the Light of Stars

Time: ~75 minutes
Distance: 10.62 miles

W/u: 22:03 for 3.00 miles
W/o: 12 x 400m in 62-64 with 1 min rest
Barefoot C/d: 14:01 for 1.62 miles
C/d II: 23:18 for 3.03 miles

I'm lucky to have even gotten this workout in so I'm not going to complain. My plan was to take the bus to Main St. and walk over to the Norman High track arriving around 7:45 to start my warm up. Well, that went out the window when the bus didn't show. I decided to stash my gear behind a dumpster and have Scotty pick it up before meeting me at the track around 9:15. He was working at the liquor store until 9:00 and was wanting to put in a few miles. Problem solved.

My warm up started from the car wash with my spikes in hand. I ran to the Norman High track which was almost exactly 3 miles. By this point it was almost 8:15 pm and the sun was on it's way down. I didn't have much of a chance to stride out or stretch because I just wanted to get started with the workout before it was completely black.

Once the spikes were laced I jogged into the first interval and felt amazing. Having the spikes on felt great. I was light, powerful, fluid and the interval felt effortless. I knew that this was going to be an awesome workout, but then I saw the split... 71.point. WTF?! No wonder it felt so easy. After a minute rest I started the second interval which felt like I was sprinting. See the shapes below...

Splits: 71.16 (60), 64.56 (60), 64.15 (60), 66.08 (60), 65.32 (61), 65.90 (60), 66.67 (61), 66.56 (61), 67.86 (61), 64.53 (61), 68.70 (63), 64.86 for 24:26 total and 66.36 average

I'm not thrilled with this effort but considering that I ran 6 miles this morning, worked all day, it was hot/humid and at night, I will take it. The legs never felt great turning it over, but I was able to recover quickly. A few weeks ago I cut shapes in the morning, but I was wearing flats and did 20 of them.

Scotty showed up a little after 9:30 which had me a bit worried but we were able to throw another 3 miles on to the day.