Time: 87:11
Distance: 19.34 km
W/u: 21:06 for 4.32 km
W/o Target: 3 x 2 miles at 3:32-3:33/km to start and getting faster (4 mins rest), 4 x 400m at sub-80 secs
W/o Actual: 2 x 2 miles, 2k, 4 x 400
C/d: 12:57 for 2.56 km
It was time to attempt this workout again after yesterday evenings lackluster performance. Meagan and I were out the door early for a warm up to the Hawthorne Hotel. She seemed ready to put forth a good workout with me playing queenmaker.
Splits:
3:30.4, 3:33.0, 3:30.8, 46.2, (4:01);
3:30.9, 3:30.2, 3:34.0, 44.7, (4:01);
3:31.1, 3:28.3, (4:01);
79.0 (2:02), 81.0 (2:02), 79.6 (2:01), 78.4
53:08 total for 12.46 km (4:16/km average)
The effort put forth by Meagan was strong, but we needed to make a slight adjustment after the second 2 mile repeat. She was running strong for the first 2-2.5 km, but I could tell that the final interval was more of a struggle. I opted to have her just run a 2 km on the final interval and hit the 400s at the right pace. We finished up with her showing a little closing speed and running hard, but relaxed.
Showing posts with label 2ks. Show all posts
Showing posts with label 2ks. Show all posts
Thursday, March 28, 2013
Friday, June 15, 2012
Workout Around the Neck
Time: 75:12
Distance: 19.37 km
W/u: ~16:28 for ~3.50km
W/o: 1k, 2k, 3k, 2k, 1k, 1k all with 2:00 rest
C/d: 16:13 for 3.36km
I haven't blogged in quite some time, but training has been going well. I've been running a lot, not working out a ton, but definitely getting in the distance. I'm starting to feel somewhat fit again but know I need to start hitting the workouts if my fitness is going to improve significantly.
My hope for this workout was to get the body familiar with running hard again. I can lock into 3:20/km with little problem mainly because that is Meagan's pace when she runs harder workouts. I wish she could run 3:10/km and just think how much fitter I would be. I have been struggling when trying to run in the 3:10 to 3:15 range so this was to put me back to working hard.
Splits:
1k - 3:05.7 (2:01)
2k - 3:14.3, 3:14.7 (2:01)
3k - 3:19.9, 3:20.1, 3:19.9 (2:03)
2k - 3:15.6, 3:16.1 (2:02)
1k - 3:09.4 (2:01)
1k - 3:02.0
42:31 total for 12.41km
I pretty much hit exactly what I wanted to during this workout. I worked on maintaining the proper pace during the 1k and 2k efforts and tried to relax during the 3k. I had to refocus a couple of times and not get frustrated when I saw the pace slipping. I'm in the mindset right now where I think these paces should come easier than they are, but I need to keep plugging away. My goal on the final interval was to crack 3 minutes but I came up a little short. I ran strong through about 400m and then struggled until 900m when I picked it up to finish just over 3:00. The wheels fell off pretty quickly but I was pleased to finish the workout with splits I had set out for myself.
In other news, our house closed today. I sat through the signing which is terribly boring. I didn't know what to expect, but it wasn't the fireworks and marshmellows that I was expecting. The keys are in hand but some minor cleaning needs to be done. I don't know when we'll move in as both Meagan and I travel to DC from Tuesday to Friday of next week.
Distance: 19.37 km
W/u: ~16:28 for ~3.50km
W/o: 1k, 2k, 3k, 2k, 1k, 1k all with 2:00 rest
C/d: 16:13 for 3.36km
I haven't blogged in quite some time, but training has been going well. I've been running a lot, not working out a ton, but definitely getting in the distance. I'm starting to feel somewhat fit again but know I need to start hitting the workouts if my fitness is going to improve significantly.
My hope for this workout was to get the body familiar with running hard again. I can lock into 3:20/km with little problem mainly because that is Meagan's pace when she runs harder workouts. I wish she could run 3:10/km and just think how much fitter I would be. I have been struggling when trying to run in the 3:10 to 3:15 range so this was to put me back to working hard.
Splits:
1k - 3:05.7 (2:01)
2k - 3:14.3, 3:14.7 (2:01)
3k - 3:19.9, 3:20.1, 3:19.9 (2:03)
2k - 3:15.6, 3:16.1 (2:02)
1k - 3:09.4 (2:01)
1k - 3:02.0
42:31 total for 12.41km
I pretty much hit exactly what I wanted to during this workout. I worked on maintaining the proper pace during the 1k and 2k efforts and tried to relax during the 3k. I had to refocus a couple of times and not get frustrated when I saw the pace slipping. I'm in the mindset right now where I think these paces should come easier than they are, but I need to keep plugging away. My goal on the final interval was to crack 3 minutes but I came up a little short. I ran strong through about 400m and then struggled until 900m when I picked it up to finish just over 3:00. The wheels fell off pretty quickly but I was pleased to finish the workout with splits I had set out for myself.
In other news, our house closed today. I sat through the signing which is terribly boring. I didn't know what to expect, but it wasn't the fireworks and marshmellows that I was expecting. The keys are in hand but some minor cleaning needs to be done. I don't know when we'll move in as both Meagan and I travel to DC from Tuesday to Friday of next week.
Saturday, December 3, 2011
BAA Workout in Boston
Time: 107:31
Distance: 25.46k
W/u: 17:16 for 3.29k
W/o: Run Meagan's 16k tempo (10 miles) while doing 2k w/ group, 1k hard
C/d: 27:05 for 5.41k
Meagan and I drove into Boston this morning to meet up with some of the BAA women and their coach, Terry Shea. I had put on Meagan's schedule a 10 mile tempo at 6:05 to 6:10 pace which was similar to a workout Emily Kroshus (formerly of Princeton) would be doing. This morning we would also be having the company of former Stanford standout, Teresa McWalters, joining us for a loop around the Charles. I didn't get in my workout yesterday, so I would be running 2k with the group and then accelerating for 1k, backing off to let the group catch me and repeat.
After a brief warm up we made our way to the start of the loop with the agreement to start with a relaxed opening mile. Off the line the group was crawling. It felt like we were all just out for a run and not there to put in work. I was immediately in front by about 5 meters and soon backed off so as to not be labeled a half-stepper. We split the opening kilometer just over 4 minutes and the mile around 6:25. The pace picked up soon after their first marker and we were running strong as a group.
The second kilometer beep came and I took off with a quickened stride hoping to run somewhere between 3:00 and 3:07/k. My plan for a workout within a workout was going well as the group would catch up to me after about 500 meters of easy running. I would resume with the group until it was time to pick up the pace again.
Since Meagan had a group to run with, I didn't feel as obligated to set the pace or ensure she was hitting the appropriate splits. She looked strong running behind Emily who would add on an extra loop for a great workout after a really short warm up.
Splits (mine):
I'm pleased with my ability to change gears so to speak and run a respectable pace. Aerobically I felt really good the entire way and my legs felt a little more accustomed to the pace than in previous workouts. My 5 hard 1ks ended up being 3:08.2, 3:04.7, 3:04.9, 3:02.3, and 3:01.7. My overall average ended up being the same as Meagan's as we both ended together at the 16.76 mark (roughly 10.4 miles). Two workouts in the right direction for our respective training plans.
Distance: 25.46k
W/u: 17:16 for 3.29k
W/o: Run Meagan's 16k tempo (10 miles) while doing 2k w/ group, 1k hard
C/d: 27:05 for 5.41k
Meagan and I drove into Boston this morning to meet up with some of the BAA women and their coach, Terry Shea. I had put on Meagan's schedule a 10 mile tempo at 6:05 to 6:10 pace which was similar to a workout Emily Kroshus (formerly of Princeton) would be doing. This morning we would also be having the company of former Stanford standout, Teresa McWalters, joining us for a loop around the Charles. I didn't get in my workout yesterday, so I would be running 2k with the group and then accelerating for 1k, backing off to let the group catch me and repeat.
After a brief warm up we made our way to the start of the loop with the agreement to start with a relaxed opening mile. Off the line the group was crawling. It felt like we were all just out for a run and not there to put in work. I was immediately in front by about 5 meters and soon backed off so as to not be labeled a half-stepper. We split the opening kilometer just over 4 minutes and the mile around 6:25. The pace picked up soon after their first marker and we were running strong as a group.
The second kilometer beep came and I took off with a quickened stride hoping to run somewhere between 3:00 and 3:07/k. My plan for a workout within a workout was going well as the group would catch up to me after about 500 meters of easy running. I would resume with the group until it was time to pick up the pace again.
Since Meagan had a group to run with, I didn't feel as obligated to set the pace or ensure she was hitting the appropriate splits. She looked strong running behind Emily who would add on an extra loop for a great workout after a really short warm up.
Splits (mine):
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:03:10.8 | 16.76 | 3:46 |
| 1 | 4:01.0 | 1.00 | 4:01 |
| 2 | 3:53.6 | 1.00 | 3:54 |
| 3 | 3:08.2 | 1.00 | 3:08 |
| 4 | 4:26.3 | 1.00 | 4:26 |
| 5 | 3:40.2 | 1.00 | 3:40 |
| 6 | 3:04.7 | 1.00 | 3:05 |
| 7 | 4:27.1 | 1.00 | 4:27 |
| 8 | 3:43.3 | 1.00 | 3:43 |
| 9 | 3:04.9 | 1.00 | 3:05 |
| 10 | 4:28.8 | 1.00 | 4:29 |
| 11 | 3:46.1 | 1.00 | 3:46 |
| 12 | 3:02.3 | 1.00 | 3:02 |
| 13 | 4:25.0 | 1.00 | 4:25 |
| 14 | 3:49.6 | 1.00 | 3:50 |
| 15 | 3:01.7 | 1.00 | 3:02 |
| 16 | 4:20.7 | 1.00 | 4:21 |
| 17 | 2:47.5 | 0.76 | 3:41 |
I'm pleased with my ability to change gears so to speak and run a respectable pace. Aerobically I felt really good the entire way and my legs felt a little more accustomed to the pace than in previous workouts. My 5 hard 1ks ended up being 3:08.2, 3:04.7, 3:04.9, 3:02.3, and 3:01.7. My overall average ended up being the same as Meagan's as we both ended together at the 16.76 mark (roughly 10.4 miles). Two workouts in the right direction for our respective training plans.
Friday, November 26, 2010
Ladder Workout
Time: 73:18
Distance: 10.5 miles
W/u: 20:09 for ~2.5 miles
W/o: 2400m, 2000m, 1600m, 1200m, 800m with 400m jog. Or, think of it as 6 laps, 5 laps, 4 laps, 3 laps, 2 laps.
C/d: 15:47 for ~2 miles
Last night Meagan and I were coaxed into joining big John Nedlo for a workout at the Mt. Pleasant HS track. It was actually a decent facility with a turf field and bleachers set close to the end zone for optimal Friday Night Lights viewing. This is Texas in the fall after all. I designed a descending ladder workout beginning with 6 laps around the track at 6:00 pace. My hope was for Meagan to pick up the pace as the distance decreased. She did just that and hit...
Splits:
8:55.34 (5:57 through the mile), (2:04);
7:20.37 (5:52 through the mile), (2:04);
5:43.27 (2:10);
4:11.50 (2:11);
2:42.36 for 37:22 total and 9,600 meters (~6 miles)
It was windy on the backstretch and Meagan kept wanting to kick the final 130 meters of the interval. I held her back as much as possible and let her only run hard the final interval. Despite still being a little snotty, she ran well and closed hard.
Distance: 10.5 miles
W/u: 20:09 for ~2.5 miles
W/o: 2400m, 2000m, 1600m, 1200m, 800m with 400m jog. Or, think of it as 6 laps, 5 laps, 4 laps, 3 laps, 2 laps.
C/d: 15:47 for ~2 miles
Last night Meagan and I were coaxed into joining big John Nedlo for a workout at the Mt. Pleasant HS track. It was actually a decent facility with a turf field and bleachers set close to the end zone for optimal Friday Night Lights viewing. This is Texas in the fall after all. I designed a descending ladder workout beginning with 6 laps around the track at 6:00 pace. My hope was for Meagan to pick up the pace as the distance decreased. She did just that and hit...
Splits:
8:55.34 (5:57 through the mile), (2:04);
7:20.37 (5:52 through the mile), (2:04);
5:43.27 (2:10);
4:11.50 (2:11);
2:42.36 for 37:22 total and 9,600 meters (~6 miles)
It was windy on the backstretch and Meagan kept wanting to kick the final 130 meters of the interval. I held her back as much as possible and let her only run hard the final interval. Despite still being a little snotty, she ran well and closed hard.
Tuesday, July 13, 2010
Hottest Teacher in Charlotte
Time: 61:27
Distance: ~9.5 miles
W/u: 23:04 for 3.04 miles
W/o: 3 x 2k @ 5:00 pace w/ 3 mins rest, 1k @ fast!
C/d: 16:48 for 2.03 miles
I can't remember the last time I worked out in the morning. It was probably the last time I raced in the morning which wasn't up to my potential. I've run 15:05 at night and 14:59 on the track at night which means I'm clearly more prepared later in the day than at 7:30 am when most races are held. Anyway, this morning I had the opportunity to run with the hottest teacher in Charlotte or maybe I should limit it to Providence Day School. Either way I was happy to have someone to keep me honest during this workout.
The single John Compton.
The goal was to run 3 x 2k at a relatively relaxed pace before getting after it on one last interval. I believe that at this point in my cycle 5:00 mile pace is relatively easy, however, the weather plays a major role in how easy it actually feels. Aw the joys of living in Charlotte.
He can even protect you if you find yourself on the mountain trails of NC with no food or shelter.
Pre-workout John Compton (he's single ladies, was that mentioned?) was hoping to hop in and out of the workout depending on how he felt. It turned out that after 800m he would be running 6 x 800 (basically the first and last 800m of my 2k repeat).
Splits:
6:06.16 (3:00), 6:09.50 (2:59), 6:08.78 (3:22), 2:42.01
Enough about John, let's put some attention back on me. I had a hard time slowing down to 5:00 pace which would be 6:15 for 2k. I felt comfortable running my splits, pressed, but comfortable. It was more that I couldn't lock into 72 sec. pace and I was rolling through 400m in 70-71 and 800m in 2:22 which just told me that I should roll with the pace. John was a help as he sat off my shoulder and provided the motivation to keep the pace going the final 800m. I won't even give him a hard time for not being able to hang for longer despite being capable of pushing me in the Skyline 5k and Great Harvest 5k. I fully appreciated him being out there this morning at the school he teaches at (ladies he's smart too).
When the final interval came up I slipped into spikes. Why? I'm not sure, but I felt that since I wasn't doubling I really wanted to wreck myself before my trip out to Cali. I took a few extra seconds of rest before starting the final effort. I came through 400m around 65 seconds and tried to increase the tempo. I really wanted to run in the 2:3x range but only managed 2:42. That's still 65 seconds per 400m, but I was hoping for more. It was taxing, but truly not everything I had. I think I closed the final 200m around 32 seconds which means my middle section was a little poor.
All in all, I'm pleased with the workout. John helped me out and kept me honest throughout the track session. He also came up huge time in giving me a ride to the airport. Today I'm flying from Charlotte to San Francisco for a sales meeting for Chrome Bags. It's a brand that The Genesis Agency just picked up within the past few months. The brand has very little presence in the Southeast which is something I'm going to be responsible for changing. Check out their products and keep an eye out.
Distance: ~9.5 miles
W/u: 23:04 for 3.04 miles
W/o: 3 x 2k @ 5:00 pace w/ 3 mins rest, 1k @ fast!
C/d: 16:48 for 2.03 miles
I can't remember the last time I worked out in the morning. It was probably the last time I raced in the morning which wasn't up to my potential. I've run 15:05 at night and 14:59 on the track at night which means I'm clearly more prepared later in the day than at 7:30 am when most races are held. Anyway, this morning I had the opportunity to run with the hottest teacher in Charlotte or maybe I should limit it to Providence Day School. Either way I was happy to have someone to keep me honest during this workout.
The single John Compton.The goal was to run 3 x 2k at a relatively relaxed pace before getting after it on one last interval. I believe that at this point in my cycle 5:00 mile pace is relatively easy, however, the weather plays a major role in how easy it actually feels. Aw the joys of living in Charlotte.
He can even protect you if you find yourself on the mountain trails of NC with no food or shelter.Pre-workout John Compton (he's single ladies, was that mentioned?) was hoping to hop in and out of the workout depending on how he felt. It turned out that after 800m he would be running 6 x 800 (basically the first and last 800m of my 2k repeat).
Splits:
6:06.16 (3:00), 6:09.50 (2:59), 6:08.78 (3:22), 2:42.01
Enough about John, let's put some attention back on me. I had a hard time slowing down to 5:00 pace which would be 6:15 for 2k. I felt comfortable running my splits, pressed, but comfortable. It was more that I couldn't lock into 72 sec. pace and I was rolling through 400m in 70-71 and 800m in 2:22 which just told me that I should roll with the pace. John was a help as he sat off my shoulder and provided the motivation to keep the pace going the final 800m. I won't even give him a hard time for not being able to hang for longer despite being capable of pushing me in the Skyline 5k and Great Harvest 5k. I fully appreciated him being out there this morning at the school he teaches at (ladies he's smart too).
When the final interval came up I slipped into spikes. Why? I'm not sure, but I felt that since I wasn't doubling I really wanted to wreck myself before my trip out to Cali. I took a few extra seconds of rest before starting the final effort. I came through 400m around 65 seconds and tried to increase the tempo. I really wanted to run in the 2:3x range but only managed 2:42. That's still 65 seconds per 400m, but I was hoping for more. It was taxing, but truly not everything I had. I think I closed the final 200m around 32 seconds which means my middle section was a little poor.
All in all, I'm pleased with the workout. John helped me out and kept me honest throughout the track session. He also came up huge time in giving me a ride to the airport. Today I'm flying from Charlotte to San Francisco for a sales meeting for Chrome Bags. It's a brand that The Genesis Agency just picked up within the past few months. The brand has very little presence in the Southeast which is something I'm going to be responsible for changing. Check out their products and keep an eye out.
Tuesday, June 23, 2009
Back to the Track
Time: ~55:30 (actual running)
Distance: ~9 miles
W/u: 16:44 for 2.12 miles
W/o target: 2k (6:00), 1600 (4:50), 1200 (3:35), 1000 (2:55), 800 (2:15), 600 (1:36), 400 (62), 200 (GO!) w/ rest of half the interval
C/d: 17:00 for 2.00 miles
I had a big workout slated for today that is listed above. Before getting started I broke the paces up in my mind by 400 meters. The 2k was supposed to be at 72 second pace, the 1600 at 72.5, the 1200 at 72, 1k at 70, 800 at 67.5, 600 at 62 and so on. Since I figured Jailhouse might have made a mistake on the first interval's pace I adjusted it as I saw fit.
Splits: 6:04.34 (3:00), 4:50.94 (2:23), 3:34.25 (1:46), 2:54.46 (1:58), 2:16.94 (1:45), 1:39.74 (1:30), 64.51 (47.80), 30.62.
I had the luxury of Scotty D's company today on a large portion of the workout. The pacing has gotten just a touch out of his reach but we were able to make the most out of the workout. He played a big role in the 2k (ran 2 x 800), 1600, 1200 (ran 800), 1k (ran 800), 800 (ran 400), 600 (ran 200) and 400 (ran 200). I would really have been hurting without some help on those longer intervals. It's nice being able to relax again behind someone who can keep the pace clipping along.
Overall, the first 4 intervals went exceptionally well in terms of hitting the right pace and maintaining half the amount of rest. I was really wanting the last 4 intervals to serve as a switch from the aerobic system to the anaerobic system, but that switch didn't go as smoothly. I locked up just a bit the final 200 of the 800 meters which required me to take a bit more rest. I tried to get after it in the 600 but came through in like 64/65 feeling strained. I kept after it and remained focused but the wheels were coming off. Looking back on the workout I can say it was a step in the right direction. The legs will get used to 64s soon.
Distance: ~9 miles
W/u: 16:44 for 2.12 miles
W/o target: 2k (6:00), 1600 (4:50), 1200 (3:35), 1000 (2:55), 800 (2:15), 600 (1:36), 400 (62), 200 (GO!) w/ rest of half the interval
C/d: 17:00 for 2.00 miles
I had a big workout slated for today that is listed above. Before getting started I broke the paces up in my mind by 400 meters. The 2k was supposed to be at 72 second pace, the 1600 at 72.5, the 1200 at 72, 1k at 70, 800 at 67.5, 600 at 62 and so on. Since I figured Jailhouse might have made a mistake on the first interval's pace I adjusted it as I saw fit.
Splits: 6:04.34 (3:00), 4:50.94 (2:23), 3:34.25 (1:46), 2:54.46 (1:58), 2:16.94 (1:45), 1:39.74 (1:30), 64.51 (47.80), 30.62.
I had the luxury of Scotty D's company today on a large portion of the workout. The pacing has gotten just a touch out of his reach but we were able to make the most out of the workout. He played a big role in the 2k (ran 2 x 800), 1600, 1200 (ran 800), 1k (ran 800), 800 (ran 400), 600 (ran 200) and 400 (ran 200). I would really have been hurting without some help on those longer intervals. It's nice being able to relax again behind someone who can keep the pace clipping along.
Overall, the first 4 intervals went exceptionally well in terms of hitting the right pace and maintaining half the amount of rest. I was really wanting the last 4 intervals to serve as a switch from the aerobic system to the anaerobic system, but that switch didn't go as smoothly. I locked up just a bit the final 200 of the 800 meters which required me to take a bit more rest. I tried to get after it in the 600 but came through in like 64/65 feeling strained. I kept after it and remained focused but the wheels were coming off. Looking back on the workout I can say it was a step in the right direction. The legs will get used to 64s soon.
Wednesday, October 31, 2007
GT Workout
Time: 98:16 (really about 91:46 if you take out the standing rest between intervals)
Distance: ~14 miles
Woke up early to drink some coffee before a pretty big workout out at the GT. Tom wanted this week to be a bit more structured and decided I ought to get in a substantial workout out on the grass.
Target: 4 x 2k dropping pace and rest. Somewhere around 6:15, (4:00), 6:10, (3:30), 6:07, (3:00), 6:04. If feeling good come back and run 3 x 400/200.
2k Splits: 6:21.94, (3:58), 6:18.80, (3:29), 6:15.49, (2:58), 6:15.56, (4:00).
400/200 Splits: 69.32, (66), 69.88, (64), 69.13
Total Run Time: 45:17
W/u to the GT took 27:40. Nice and easy. Ran a few strides before getting started right around sunrise. It wasn't too cold out, though I had tights on over half tights. I wanted to keep my hamstrings warm this morning b/c they have been stiff since Saturday's race. Though it was about 55 degrees, the wind was blowing around 10-15 mph. Wasn't sure how this was going to effect the workout, but it clearly slowed me down.
I started the 2k intervals on the west side of the GT so that I could take advantage of the long stretch heading north, on the east side of the GT. Since the wind was blowing out of the south, I figured if I could get two 400 segments of the wind being at my back, it wouldn't be so rough. I was wrong. Coming through 800m was okay, but the next 400m was tough heading into the wind. I never was able to get into a rhythm where I could just go with the pace. I was either running into the wind or being pushed from behind in a manner that felt unnatural. I know every workout isn't going to be ideal, I just thought this one would go much smoother than it did. I was still able to drop the pace as the rest decreased, but I was waaaay of the target times. After the fourth 2k, I ran back to the start of the 400m loop and cut three shapes. The 400's felt better, it was my hope to shake the legs up with that quicker effort.
C/d back to the Lodge in 25:19.
Distance: ~14 miles
Woke up early to drink some coffee before a pretty big workout out at the GT. Tom wanted this week to be a bit more structured and decided I ought to get in a substantial workout out on the grass.
Target: 4 x 2k dropping pace and rest. Somewhere around 6:15, (4:00), 6:10, (3:30), 6:07, (3:00), 6:04. If feeling good come back and run 3 x 400/200.
2k Splits: 6:21.94, (3:58), 6:18.80, (3:29), 6:15.49, (2:58), 6:15.56, (4:00).
400/200 Splits: 69.32, (66), 69.88, (64), 69.13
Total Run Time: 45:17
W/u to the GT took 27:40. Nice and easy. Ran a few strides before getting started right around sunrise. It wasn't too cold out, though I had tights on over half tights. I wanted to keep my hamstrings warm this morning b/c they have been stiff since Saturday's race. Though it was about 55 degrees, the wind was blowing around 10-15 mph. Wasn't sure how this was going to effect the workout, but it clearly slowed me down.
I started the 2k intervals on the west side of the GT so that I could take advantage of the long stretch heading north, on the east side of the GT. Since the wind was blowing out of the south, I figured if I could get two 400 segments of the wind being at my back, it wouldn't be so rough. I was wrong. Coming through 800m was okay, but the next 400m was tough heading into the wind. I never was able to get into a rhythm where I could just go with the pace. I was either running into the wind or being pushed from behind in a manner that felt unnatural. I know every workout isn't going to be ideal, I just thought this one would go much smoother than it did. I was still able to drop the pace as the rest decreased, but I was waaaay of the target times. After the fourth 2k, I ran back to the start of the 400m loop and cut three shapes. The 400's felt better, it was my hope to shake the legs up with that quicker effort.
C/d back to the Lodge in 25:19.
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