Marblehead Track Workout (8 x 600m)

Time: 74:47
Distance: 17.19 km

W/u: 26:48 for 5.62 km
W/o: 8 x 600m in 1:45 (w/ 200m jog)
C/d: 23:59 for 5.17 km

I decided this morning that I wanted to hit the track for a workout geared to getting my legs accustomed to running close to 3:00/km. I knew the cold temps and breeze might slow the splits, but at this stage in the game anything faster than a normal run will benefit my speed development. Fortunately the truly cold temps (sub-30 degrees) stayed away and I was able to enjoy a balmy 33 degree morning. I wanted to run 8-10 intervals of 600m at or around 70 seconds through the 400. Nothing too crazy, but fast enough to elevate the heart rate and stress the system.

Splits:
1:45.52 (83), 1:47.79 (87), 1:46.93 (86), 1:48.60 (78), 1:48.29 (80), 1:48.34 (85), 1:48.74 (81), 1:46.18 for 24:00 total and ~6.40 km

Eh. My excuses: the cold, the wind and the fact that I was running in lane three. The truth: it wasn't that cold, it was windy, I tried to adjust for the longer turns.

I would feel great the first 200m when the wind was at my back and I was fresh. The middle 200m was tough as I battled the breeze and tried to maintain a consistent effort. The final 200m should have been more comfortable due to the wind, but I found myself sitting down in my stride. I usually feel strong and powerful, up on my toes when closing an interval, but today I was sinking the final straight. I found it hard to drive my knee up through propulsion. Regardless, I was able to keep the rest relatively consistent without completely wrecking the body.

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.

Urban Athletics Workout in NYC

Time: 56:15
Distance: 11.48k

W/u: 19:18 for 4k
W/o: 6 x 600m with 3:00 rest
C/d: 15:23 for 3.03k

Yesterday I had a visit with Urban Athletics owner Jerry Macari at their Downtown location. I told him that a friend from Charlotte had recently moved to NYC and joined his store's team. Jerry invited me out to the team's workout the next night and that I should coordinate with Jason (hearing Jay called Jason is weird to me). I did just that as the workout was sent to Jay via email on Tuesday morning with the time and place. I had originally planned to head back to Pleasantville early in the day, but I just couldn't pass up an opportunity like this. I was even invited to eat dinner with Jay, Lauren and the Seavers after the workout, but that would just have been too much fun for one night. Next time.

I hung out at Urban Athletic's Uptown location for about 30 minutes prior to the workout. I was seriously second guessing if I should jump in as I really haven't done anything remotely like quick 600s in months. Plus, I had run with Ozzie and Neely early this morning and walked 40 blocks earlier in the day under the refusal of using the Subway for a 2 stop trip. Big mistake.

By the time Jay had arrived, I was mentally ready to put in work and it went a little something like this...

Splits:
1:46.7 (2:15), 1:44.9 (2:13), 1:44.8 (2:16), 1:46.2 (2:11), 1:44.9 (2:14), 1:46.0
21:44 for 4.45k total

Not totally impressive, but not terrible either. I never felt great and nearly started dry heaving after the fourth one. It was also a bit disheartening to watch two guys absolutely torch me on all of the intervals. However, it was fun being out in Central Park with a buddy from Charlotte running a workout and being cheered on by a store owner. Maybe this butt kicking is what I needed to get my training back on track.

Meagan's Workout

Time: 66:14
Distance: ~9 miles

W/u: 17:30 for ~2 miles
W/o: 6 x (600m @ 8k, 100m jog, 300m @5k, 200m jog)
C/d: 19:22 for ~2 miles

Meagan and I drove over to the AG track and found a parking spot just as school was getting out. We thought there might be a football game, but luckily the team was boarding the bus and leaving instead of coming. We did a casual warm up around Myers Park HS and came back focused to run hard. This would be Meagan's first real workout in a few months and I was using her most recent 8k as the fitness gauge to come up with her effort.

I thought up this workout the other morning on a run and can explain a bit more. Meagan's next big race is USATF Club XC in December out at McAlpine and the course is more like a track than a true cross-country course. The ladies have to run the hill twice during their 6k distance and just by the nature of cross-country the pace is usually never the same like in a marathon. The purpose of this workout was to mix in a tempo based effort (600m), with a shorter/faster burst (300m) all run with short rest. My hope was for the workout to simulate the change in pace and effort going up and coming down the hill.

Splits:
2:10.53 (28.87), 59.01 (63.49),
2:14.69 (31.25), 60.26 (65.80),
2:14.94 (34.00), 61.31 (68.81),
2:13.25 (35.75), 60.76 (70.19),
2:14.19 (34.36), 60.33 (70.67),
2:12.33 (34.36), 58.26 (64.88) for 29:22 total and 7200 meters.

I played pacemaker this evening and tried to keep Meagan on my shoulder. I could tell the 600s were fairly easy, but the pace change off short rest was more difficult than I imagined. She still hit the splits and finished well. We could probably come back to this workout sometime in late November to see how she's improving.

PDS Track Workout

Time: 82:33
Distance: 10.88 miles

W/u: 23:33 for 3.00 miles
W/o: 4 sets of - 600 in 1:48, (90 sec), 400 in 65, (60 sec), 200 in 31 (3 mins between sets)
C/d: 26:49 for 3.02 miles

I learned that Billy, Brian, Spada, Paul and Jay were going to be running a workout on the PDS track this morning early. The plan was to start things off at 6:00 am. I didn't have a workout that was similar to theirs, but having company on the oval is always nice. Paul, Spada, Brian and Jay were doing 1 x 2 miles, 2 x 1 mile, 4 x 400 meters. Billy was jumping in the working during the mile repeats and doing the rest.

This morning's temps were a lot cooler than last Friday, at least a lot less humid. There was almost a slight chill in the air when I started my warm up. The purpose of the workout was to run fast and relaxed with a short jog recovery. After the 600m I would jog 200m and stand around. After the 400m I would try to time my 200m recovery to be exactly 1 minute and roll into the 200m. I took a full 400m recovery between sets and would stand around for about a minute before running hard again.

Splits:
1:48.78 (90), 65.15 (61), 30.36 (3:01) - I couldn't see my watch that well and just ran off feel
1:47.78 (90), 64.43 (63), 30.47 (3:01) - Body was getting used to the splits and felt recovered at the end of the rest
1:47.80 (91), 63.60 (60), 32.00 (3:00) - Not sure what happened during the 200
1:46.10 (65), 61.95 (59), 29.41 - Took shorter rest after the 600m to chase down the group on my 400m
32:11 total for 4.86 miles

I'm pleased with the splits and how I felt. It wasn't too taxing of a workout to be honest. The 600m was about 5k pace, the 400m about mile pace and the 200m were glorified strides. On the final set it just worked out to where the group and I were going to start at about the same time. I figured they were running between 66 and 72 seconds so I gave them a bit of a head start and cut my rest short. I caught the back of the pack along the backstretch and worked my way up. Down the homestretch I reeled in Brian and Billy but couldn't track down Paul. The 61.95 split was exciting to see.

The cool down was just as interesting as the workout today. Paul, Billy, Jay and I ran down Sardis toward Paul's house for about 1.5 miles. Jay and I turned back to get in a solid 3 mile post-workout shakeout. Our pace was hovering around 8:30-9:00 and a pile of garbage bags filled with grass clippings laid in the middle of the sidewalk. Somehow Jay managed to catch his foot on one of the bags and was slammed to the ground. It wasn't pretty. He jumped up and asked how bad it was. All I could say was that I'm sure showering was going to sting a bit. We were still 800m from the cars and Jay's wounds only got redder. Good thing he's going to the Bahamas on Friday because I hear the piranhas are huge down there. Lauren will certainly be safe swimming with him this vacation.

Hot 600s at the AG

Time: ~54:02
Distance: ~8.20 miles

W/u: 17:25 for 2.17 miles
W/o: 10 x 600m in 1:40 w/ 2 mins rest
C/d: 9:57 for 1.01 miles

What a day for a workout. It was hot, hot, hot. Meagan and I drove over to the AG because I needed my supplies. I brought a towel and two bottles of water knowing that halfway through the workout my body temperature would be sky high. We warmed up on the streets around the track. It was a slow shuffle to start, but by the end I was feeling ready to throw down.

Once back up to the track a small group of Charlotte Running Club members were finishing up their workouts. I overheard Emily Barrett mention her new role as CRC Social Director to some guys that I've met before but couldn't recall their names. I also spotted Dr. Greenapple jogging around the track in a pair of Newtons he was testing out. I'll refrain from calling out Newton at this time. I didn't do much in the way of strides and sorta just launched into my workout. The goal was to come through 400m in 66-67 secs. and then maintain the final 200m.

For some weird reason I couldn't work Mr. Garmin. I'm usually pretty sound at pushing the right buttons (start/stop vs. lap/split) at the right time. However, today was a different story. I was all over the place on the first 3 intervals. Thus, the timing is a bit off during the first third of my outing.

Splits:
1:40.xx (?), 1:39.77 (2:00), 1:39.xx (?), 1:40.01 (2:00), 1:40.55 (2:01),
1:40.40 (2:00), 1:40.69 (2:00), 1:40.95 (2:00), 1:41.33 (2:01), 1:37.72

The workout turned out well. I jogged 200m after each interval and then stood around for about a minute. I was right on minus the 9th interval when I lost focus during second 200m and came through a little slow. Meagan was key in yelling out my splits at 400m each time. I was pretty consistent in passing by at 66 to 67 seconds. It was pretty hot after five and I made sure to start drinking and pouring water on my head. My stride felt fairly in control and I was able to pick up the pace the final 200m if necessary.

My average looks to be about 1:40.3 or so which is roughly 4:26 mile pace. The goal for the next race is to come through the mile fast.

The most recent 600m workout and perhaps only true 600m that I've done was about 6 weeks ago:

5/14/10
7 x 600m in 1:46 w/ 2 min rest - This workout was pretty easy and came at the end of the week.

Other workouts have contained a 600m interval, but it was usually run pretty fast.

Many Adjustments to Be Made

Time: ~51:41 (actual running)
Distance: ~8 miles

W/u: 22:35 for 2.87 miles
W/o: 5 x mile in 4:50 w/ 3 mins rest. --> 5 x mile in 5:05-5:10 w/ 3 mins rest. (adjusted for heat/humidity)
Alt. W/o: 2 x 1k, 2 x 600m, 4 x 300m
C/d: 9:38 for 1.08 miles

I arrived to the PDS track knowing what I had to run. I just exchanged a gchat conversation with my coach asking if I should adjust the paces due to the temperature. We decided to back off the pace significantly so that the workout would be much more manageable.

On the warm up I could tell this workout had potential to be a struggle. I felt heavy as Meagan and I jogged down to the Boyce parking lot. I kept positive and wanted to give it shot. However, I was feeling tired from a big week of miles and my eyes were hazy. I've been finding myself really sluggish in the afternoon to the point of needing a nap, but rarely taking one. It's a busy time during the SS11 sell in season and I have a lot of accounts to visit. Nevertheless, I slipped into my Racers and did a few strides to get the legs and lungs ready.

First lap: 72. At 800m I was 2:32 and right on pace, but it wasn't feeling relaxed so I stopped. I didn't want to dig myself further into a hole so I opted to pace Meagan during her workout. I helped her maintain a relaxed, but hard pace on the 1ks and 600s. When it came time to run the 300s, I wanted her really getting after it so I continued my pacemaking duties with more encouragement.

Splits:
2 x 1,000m - 3:27 (4:00), 3:23 (4:00),
2 x 600m - 1:59 (3:00), 2:01 (3:01),
4 x 300m - 48.71 (2:00), 49.42 (2:01), 50.18 (3:20), 49.19

Those were based on when I crossed the start and finish lines. Meagan was close on each interval. She showed a bit of speed during the 300s. I think this a pretty solid workout considering she's been on some down time since DII Nationals. There is a big showdown between her and Tim next Tuesday which called for waking the legs up with some harder running.

PDS Workout

Time: ~57:04
Distance: ~8 miles

W/u: 22:37 for 3.02 miles
W/o: 7 x 600m in 1:46 w/ 2 min rest
C/d: 16:17 for 2.01 miles

This evening Meagan and I headed over to Providence Day School for some running. She was just doing an easy run while I was on the track. Since I had a harder workout earlier this week, the purpose of this workout was to run relaxed and comfortable. I wasn't afraid of the pace today as I would need to be about 70-71 through the 400m and then just close things out.

Splits:
32.80 (2:01), 31.52 (5:01). I did a couple 200s to get things rolling and then slipped into flats.

1:44.80 (2:01), 1:43.85 (2:01), 1:43.63 (2:00), 1:42.82 (2:00), 1:44.72 (2:00), 1:43.38 (2:01), 1:38.54 for 32:11 total time and 4200m.

I was pleased with how the workout went. I was a little sluggish heading into it. The pace wasn't that fast and I had a hard time not going through 400m in 69-70. Definitely a good problem to have. I tried to roll things along the final interval to see how I would respond.

The Spring of '06?

Time: ~59:43 (actual running time)
Distance: ~9.5 miles

W/u: 22:40 for 3.00 miles
W/o Target: 3 sets of 600, 400, 200 in 1:32, :59, :29/1:31, :58, :28/1:30, :57, :27. (3 mins rest after intervals and 5 mins after sets).
C/d: 28:03 for 3.35 miles

I was out the door this morning around 7:30 am with Meagan carrying my spikes. Yes, that's right! Spikes! I got clearance to spike up for the workout because I was going to be hitting spring of '06 splits. I was relatively quiet on the warm up because I knew what was in store during the workout... a lot of pain. Luckily, I felt great during the light jogging around the track before the start of the interval session. The legs felt like they had some spring, pop, and/or power in them.

I was getting lots of rest after each interval (3 mins) and even more after the sets (5 mins), so I knew it was important to set the tone early on. I jogged about 200 meters after each interval and then stood around shaking out the legs.

Set #1: 1:31.47 (3:00), 60.19 (2:59), 28.94 (5:00).
This set felt decent. The 600m was a rude awakening to the heavy and sluggish sensation of rigging up the final 100m.

Set #2: 1:30.33 (3:00), 59.38 (3:00), 28.40 (4:58).
The 600 felt much better this set as I felt like I was actually accelerating the final 100 meters. The 400m was rough though.

Set #3: 1:31.31 (2:59), 58.70 (3:00), 27.68.
I struggled during the quarter. I busted out the blades during the 200m, swore I was going to hit 26 point.

I have no complaints about this workout. Meagan did a great job reading out 200m splits for me today. I was trying not to ruin each interval by going out in 28-29 and essentially holding on for the rest of the distance. The 600s are a tough interval to run as you can't let the pace lag, yet you can't fill up with lactic acid the first 400 meters. The hardest distance was the 400s because of the pace and the fatigue. I was 1 second off each time during the workout which was my only point of disappointment. I can't say that I have run close to this pace since I almost got in a fight during my warm up or when I learned the secret to running fast.

Indoor Track Workout

Time: 62:30
Distance: 8.5 miles

After class I made my way to the indoor track for a speed session. I changed clothes and headed out the door to run my standard loop in a slow 24:40. Stretched out on the track while Danny McFarland was helping some high school girl work on her hurdling form. Last week I was supposed to do this workout of 2 x 600 in 1:27 with 2 mins rest, but I didn't get it in.

Target: 2 x 600 in 1:27.
Actual: 2 x 200, 2 x 600
Splits: 29.27, (2:23), 29.19, (3:59), 1:29.37, (2:00), 1:33.56

Felt terrible. This was one of those workouts where you feel good warming up, doing drills, strides, but when it comes to the workout you just don't have it. I used lane 3 of the track and had everything measure out properly. I just couldn't get going.

C/d of 25:31 on the dark streets of Norman.

Indoor Track Workout

Time: 55 minutes
Distance: 8 miles

This morning I got up to read on the Internet that it was 4 degrees outside. I quickly texted Tom asking him what to do. Should I wait for a warmer day or what? In the back of my mind I knew the indoor track was an option but I didn't want to use it. He called and told me to get in the Mosier Facility and just adjust the time. Originally I was planning to warm up 25 minutes, do strides, run 1 x 600 in 1:27, cool down 25 minutes. Pretty straight forward day. Since the indoor track here at OU runs foolishly slow I was shooting for 1:30-1:31. The turns are really tight and the surface is really fast. Not a great combo for your hips.

I bundled up and made my way towards campus with my Nike Ventulus spikes in hand. I threw them over the fence and onto the indoor track before finishing a loop through campus. C/d 26:22. I was sure to stretch and did some drills. I ran a couple hard 100s in trainers and then did 2 x 200 with pretty good rest before the 600s.

Target: 1 x 600 hard.
Splits: 27.73, (2:38), 27.83, (4:00), 1:27.58.

The 200s felt really fast but it felt good to get in spikes for the first time since my beer mile in May. I can't believe how awkward the track is to run on. I had forgotten how awful it feels to run smoothly on the straights and get tossed into the turn out of balance. The 600 was a success. I didn't have much confidence for the day. And still don't. But I was pleased I was able to run under 1:30. I started locking up a bit with 100m to go.

I cooled down back to the Lodge and added on around the parking lot to get 25:03.