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.

Johnson C. Smith Invitational (Highly Elite)

Time: 73:20
Distance: 11+ miles

W/u: 15:38
Race #1: 3k in 9:22.05
Pace Work: 10:27
Race #2: 5k in 15:59.76
C/d: 21:54

What a day of racing! Meagan, Tanya and I were up at the crack of dawn to head over to the Johnson C. Smith Invitational across town. Earlier in the week I registered for the meet and signed up for the 3k and 5k with seed times of 8:45 and 15:15. I was hoping a Queens' runner was going to show up and compete but I guess the meet was a bit too selective. I warmed up nice and slow on the track and prepared for the 9:00ish start time.

I was able to get around the whole "paying to compete" at a sub-par track meet one more time as I produced a pretty ghetto bib after cleverly finding my actual registration number. I'll spare you the deets on that and move onto the race. I was out in front from the gun and open with a 76 followed by several 74s. I may have been 4:58-4:59 through the mile feeling relaxed. The wind on the backstretch kept me from accelerating and the lack of competition helped my complacency. I kicked home to a blazing 9:22 a solid 48 seconds up on second place. That was race one.

During the time between the 3k and 5k I ran around the track at a decent clip for 10 minutes per Jailhouse' request. I tried to keep the legs loose as the 5k gun went off after the women's 5k. Good thing the ladies were running 20+ minute races. I don't like to share but I did my best today as I let a runner from Shaw University lead the first lap in 78? The pace felt comfortable and I took over at 400 to rattled off mile splits of 5:14.89, 5:08.38 and 5:03.28. I then dropped a 32 second final 200 to bring it home in a dip under 16 minutes. It was great pace work on the day and entirely in control. We left the meet shortly after the 5k and were back on campus where I cooled down a little over 3 miles running down into Freedom Park.

The best part of the morning maybe have been the brunch at the dining hall where I made a biscuit, egg, cheese and sausage sammich. All you can eat dining halls are the best.

Big Workout Flop

Time:

Distance:

I woke up early to work on my take home midterm but took a break around 7:30 to hit the track. I felt pretty good on the w/u of 21 minutes. I was pretty excited to do this workout that Tom had assigned early in the week.

Target: 2 x 3k. 8:55 for #1, 5 mins. rest, 8:45 for #2.

Workout splits: 9:01 and modified. (Splits to come).

Felt decent through 2k of the first one and absolutely miserable on the second one. Not sure what went wrong but I am definitely stressed with school work. I'm not even sure if I still want to run this half marathon. I know I'm fit but it will completely screw me scholastically. C/d back to the lodge 13:20.