Rhode Runner Run Club

Time: 56:51
Distance: 11.00 km

W/u: 14:56 for 2.78 km
W/o: 6 x 800m w/ 400m jog
C/d: 7:47 for 1.42 km

I traveled down to Providence today for a run club with Rhode Runner. I arrived much earlier than expected so I sent a note out to Pat Tarpy asking if he wanted to catch up and watch the UEFA Cup semi-final between Spain and Portugal. He was game so we met up at Ri-ra in downtown where many pints by Brown runners have been consumed. Around half-time another former Brown 800m runner, Jon Andruchow aka Chow, showed up to spectate. It was a fun time and ultimately Spain took the victory in penalty kicks. Fortunately, the game ended with just enough time for me to head over to Rhode Runner for their run club.

Usually, store run clubs consist of an easy 30-40 minutes along some route near the store. Not Rhode Runner. I had two options: 1) run 8 miles easy with 4-5 runners, 2) run 6 x 800m at the track with a group of 20. I chose the latter option and headed off to Hope High School (one of the worst public schools in Rhode Island) track (one of the nicest high school facilities I've seen). This workout was a surprise as I was expecting an easy 30 minutes of running and considering the burger I ate at lunch, I had no ambitions for throwing down anything impressive.

Splits:
2:41.5 (4:08), 2:37.4 (3:24), 2:36.3 (3:49), 2:35.6 (3:39), 2:28.0 (3:45), 2:22.7 for 6.8 km and 34:08

My lunch wasn't sitting nicely until halfway through the workout, but I slogged on. I ran right at the front and ended up leading most of the efforts. We had more than enough rest for the intervals to feel comfortable as each got a little faster. I was glad to have been coerced into doing the workout and will definitely have to return again.

Marblehead 10k Track Workout

Time: 94:58
Distance: ~19.66 km

W/u: 20:26 for 4.01km
W/o (MRN): 12 x 800 w/ 2:30 rest
W/o (JSK): 8 x 1200, 4 x 800
C/d: 15:36 for 2.85km

Meagan is racing the 10k in a few weeks at one of the New Balance Twighlight meets and this workout was geared toward her being ready. I looked over her training from 2010 when she ran under 35 minutes three times in less than 8 weeks and noticed there were several workouts consisting of 25 x 300, 12 x 800 (twice), 6 x mile and some predator runs. The 12 x 800m workout was one she nailed a couple of times so I put it on the schedule to give her something to compare her fitness.

I was playing queenmaker for 800m and then I would pick up the pace for 400m in hopes of getting a bit more of an effort in case I ever want to run fast again. It was a nice way to add some of my own pace work and still help out the one who is looking to race soon.

Splits:
2:36.8, 73.1 (77); 2:36.2, 72.2 (79); 2:36.9, 73.9 (79); 2:34.7, 74.9 (78);
2:36.5, 74.2 (77); 2:36.2, 74.9 (78); 2:35.4, 75.0 (76); 2:34.6, 72.9 (79);
2:36.6 (2:30); 2:34.55 (2:30); 2:35.6 (2:31); 2:34.5

Meagan ran really well and I'll take it. I felt pretty comfortable picking up the pace for 400m hitting sub-5 minute pace. Nothing crazy for me and a sign that the fitness is there for her. I think her average would be 2:35 low which is comparable to some of her workouts from 2010.

Westchester Track Club Workout

Time: 74:17
Distance: 16.06k

W/u: 29:02 for 6.02k
W/o: 2 x mile w/ 800m jog, 2 x 800m
C/d: 15:42 for 2.89k

I had a long day on the road from Marblehead to Albany to show the Karhu FW12 collection, then I jumped back in the car destined for Pleasantville, NY. I would be staying with Madeleine and she invited me to run a workout with the Tuesday night Westchester Track Club crew at the Scarsdale HS track.

The Westchester crew has some of the most talented foreign athletes in the country and they are coached by Mike Barnow. I had heard stories about Coach Barnow for months (he looks and acts a bit like Larry David. Don't believe me? Watch this video.), but had never actually met the guy until tonight. He was incredibly welcoming to having me join his group tonight. I didn't have any particular goals for the evening other than to jump in a workout with whoever was in attendance. It turned out that it would be about 3-4 women and 10-15 guys who were all looking to do Barnow's workout.

I got in a light workout with Mad as the group waited for some more individuals to arrive. Once we finally got lined up, I was happy to be toeing the line with a group looking to running some fast splits on a near ideal evening. The track facility of this high school was top notch and it was fairly well lit for not actually having stadium lights. My plan was to run with the group and maybe take some turns leading near the final few laps of the interval.

Mile #1 - Mike wanted us to run relaxed for 3 laps and then pick it up on the last as it was quite cold out tonight (low 40s to upper 30s). The pace was a bit quick through 400m (73) but then relaxed for the next couple of laps (2:33 and 3:48). I went to the front on the last lap and pushed the pace bringing us to an end in 5:02.

We had lots of rest which is common for Mike's workouts, but I wasn't going to complain being given 800m recovery.

Mile #2 - The pace was more relaxed on the opening lap (76) and stayed there for the next couple of circuits (2:34, 3:48). I went to the front again on the last lap and pushed with 250m to run. Some guys fell back while others made big charges for home. I crossed the finish feeling relaxed just a touch under 5:00.

Again, we took 800m rest on the recovery and I got to chat a bit with the other runners. They were wondering who I was and if I was going to be a new teammate. Unfortunately, that is not the case.

800m #1 - Mike's instruction were to run relaxed on the opening lap and pick up the pace on the second. I think we came through 400m in 72-73 when I hit the front and started to up the tempo. I was feeling pretty good down the backstretch with no signs of my sore right hamstring. I wasn't looking to go all out, but I could hear others sprinting for the tape. I think the second lap was completed in 68 or so.

This time we only had 600m recovery, but I was feeling good after a few hundred meters of easy running.

800m #2 - My plan was to run relaxed for 500m and hammer the final 300m, but that went out the window when Thaddeus, a high school runner, took the pace out in 67-68. It was supposed to be a little more relaxed than that. I found myself in the front with a lap to run and just kept the pace honest. I ran strong through the line and had a bit of a battle the final 100m with another runner in the group. I'll take the 2:16-2:17 effort given the conditions, hour, cold, drive, etc.

Splits:

Split	Time	Distance	Avg Pace
Summary	29:33.5	7.31	4:03
1	5:02.4	1.65	3:04
2	5:10.3	0.85	6:05
3	4:59.6	1.67	3:00
4	5:31.3	0.85	6:32
5	2:23.2	0.84	2:51
6	4:09.9	0.63	6:35
7	2:17.0	0.83	2:45

I got in a short cool down before heading back to Pleasantville with Madeleine. I'll definitely have to keep these workouts in mind the next time I'm in Westchester. Hopefully, I can make it on a Saturday when the Kenyans/Ethiopians show up.

Pre Race Workout

Time: 58:41
Distance: 12.24k

W/u: 25:59 for 5.17k
W/o: 2 x 200m, 2 x 400m, 1 x 800m, 2 x 400m, 2 x 200m
C/d: 12:42 for 2.27k

I got up this morning with the plan to do one last pre-race workout for the Indie 5k at The Running Event. It was just something to turn the legs over at an early hour to simulate racing all out at 7 AM in Texas at the end of the week. I came up with a light workout starting with some 200s to get the body awake, 400s to get used to pace, an 800 to make the lungs hurt a bit and then 400s and 200s to feel fast but relaxed. I would have lots of rest taking 400 meters after a majority of the intervals.

My warm up took me through Marblehead and ended at the track where the conditions were near perfect for a morning of intervals. I started out clicking off 4 solid opening splits in a pair of Karhu wear test shoes that I'm starting to really like. I knew the 800m would be the toughest of the day and just wanted to keep the pace honest on the second lap. Everything was going according to plan until the second 400m on the way back down when my right hamstring that I strained last night really tightened up.

I was about 60 meters into the effort that I wanted to hit between 65 and 67 when it just locked. Thankfully the hamstring didn't pop, twinge, tear or anything more than just a severe tightening. I knew the workout was done at that moment and I jogged on home.

Splits:
2 x 200m - (56) 33.00, (69) 33.31;
2 x 400m - (2:08) 70.40, (2:09) 70.38;
800m - (2:09) 2:20.85;
2 x 400m - (2:10) 67.42, (2:09) called the workout
20:00 total for 4800m+

I had a pretty solid effort going so I'm a little disappointed I wasn't able to complete the final 3 intervals, but the intention wasn't to gain fitness this morning. The pace is expected to be hot up front and I'd like to run with the leaders for as long as possible in Austin. I don't know if that means 2:55/k or 3:05/k, but the plan is to stick my nose in it and see what happens.

Some Evening 800s

Time: ~34 minutes
Distance: ~6.8k

W/u: 13:50 for 2.66k
W/o: 2 x 800m w/ 400m jog
C/d: 13:xx for 2k or so (messed up the Garmin)

Meagan and I headed out the door for what she thought was going to be a little shakeout run. I had other ideas that included hitting up the track and running two hard 800m intervals. Nothing crazy fast, but something to turn the legs over so I'm not totally stale when I have to race in Austin.

We hit the track and after a lap of jogging the turns, striding the straights, I shed my jacket for the mini workout. Meagan would be giving me 200m splits which is a bit of an overkill but much appreciated.

Splits (a little messed up):
2:24.04 (72/72), (2:19 jog), 2:21 (73/68) for 7:04 total and 2k.

I wouldn't say I felt great, but it was nice to run with long strides and strong arms. The pace definitely felt fast as I looked to increase the tempo each 200m. The second interval had me coming through the 400m a bit off pace which remained the same until the final 200m where I dropped a 33. That 33 felt like a 23 telling me I have some work to do.

Back to the Grind

Time: 92:45
Distance: 12.8 miles

W/u: 27:25 for ~3.3 miles
W/o: 2 x 2 miles @ 5:10 pace, 4 x 800m @ 2:20-2:25
C/d: 20:57 for ~2.5 miles

Inspired by Geoffrey Mutai's 2:03:02 Boston Marathon performance I arrived at Rebecca Thomason's house having just dropped Meagan at the airport. She was headed up to Beantown a day late if you asked me. This was to be my first proper workout since last fall and I wasn't sure what to expect. The goal was to run at close to short term goal 10k pace (5:10s) for the 2 mile repeats and then drop the pace on the 800s.

Since Mr. Garmin is still broken (I'm lazy and haven't sent it off to be fixed) I had to run on somewhat of a standard loop. I opted for the two mile loop in Dilworth and began my workout from the 400m mark so that I could check my pace at the end of the Speed Loop. I've only run the loop with Caitlin so I'm not sure if it's a little short or long but I wasn't concerned as today was all about the effort.

The first two mile when according to plan. I was right where I needed to be and felt good running. On the second I struggled for the middle 5 minutes which cost me 10 seconds at the end. I lost focus and my pace clearly slowed. It was good that I recovered relatively quickly after both 2 mile efforts.

I jogged back in the direction of East Blvd. to start the 800s and ran into Larry Seaver. I had to ask where the actual start was because the mark is very faint. This also added 90 seconds to my rest as we chatted a bit. I kept going through 200m in 34-36 and slowing the entire way which tells me what I already know... I'm not that fit. My legs can handle the quickness of the splits I want to be running but I'm not aerobically efficient to maintain that pace.

Splits:
10:17 (3:00), 10:27 (4:29);
2:25.30 (2:10), 2:25.63 (2:09), 2:25.30 (2:10), 2:21.73 for 44:23 total and ~7 miles total.

My goal after running this workout is to come back in a few months and see if I can run 2 x 2 mile in 10:00, 6 x 800m in 2:20. I cooled down around the 2 mile loop while chatting with my buddy Lee Greenberg on the phone.

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.

Mall Rats in Izumo

Time: 45:49
Distance: ~7 miles

W/u: 21:19 for ~3 miles
W/o: Cruise mile, 800, 2 x 400
C/d: 15:06 for ~2 miles

Last time I left you the team had an interesting meal down in the New WelCity Hotel restaurant. All of us returned to our respective rooms to try and find some sleep. I failed miserably as I woke up at midnight, 2:00 am, 4:00 am and finally decided to get up at 5:30 am. I'm not sure why, but I think this is the worst adjustment to Japan time that I've had to make. I along with Yoshi and John "Johnny Photogs" Deputy were the first three down to breakfast on Saturday morning. The two Americans ate the western style breakfast while Yoshi had a more traditional Japanese spread which included fish, rice, radishes, egg and soup.

The rest of the team joined us downstairs eventually and we got to have a good running conversation. And by running, I mean it was all about running. Johnny Photogs is the official photographer for John Hancock during the Boston Marathon. He also knows the owner of the Boston Red Sox (who just purchased Liverpool) and many other big time sponsors of sporting events. He was here last year taking photos to document the trip and this year he's playing more of a chaperone role since Jack Fultz (former Boston Marathon winner) wasn't able to come due to health complications. Mr. Fultz has been coaching this team for over a decade so I'm sure the race officials will find is peculiar that Ben Stern is filling the void.

After breakfast we returned to our rooms and prepared for our runs. We drove over to the track stadium and ran a few laps around the athletic fields before getting to work with a light workout. It was cool running in a team atmosphere as Frank, Mike, Sam, Zac, Bobby and I all ran a mile together, followed by some 800s or 400s. The goal was to stretch out the legs and feel fast for Monday's race.

Splits:
4:51.20 (90), 2:18.37 (89), 66.56 (92), 65.06 for 13:54 total and 2 miles total.

I felt decent, but not fantastic. That will certainly have to change come Monday if I want to run respectably. It's been decided that I'm running the 4th leg again this year which is 6.2k in distance. Last year I ran 20:00 minutes which is about a minute slower than I wanted and felt absolutely terrible doing it. However, I got deathly ill two days later which is my poor excuse. I presented my case for the second leg which is the shortes (5.8k) but was shot down as Ben really wants the two Princeton Towers to lead off. Right now the line up is going to be Frank (8.0k), Mike (5.8k), Zac (7.9k), me (6.2k), Sam (6.4k), Steve (10.2k).

When we were done training it was time to head back to the hotel for a quick shower and then lunch. We all piled into our bus and drove over to You Me which is a huge mall. It's the first time that I've been in You Me, but I've seen it a couple of times before. We wandered around until we decided to eat at the Food Court. It was very similar to an American food court but all the places served Asian cuisine, minus the McDonald's that some guys chose to eat at. I'll admit that I had a McFlurry. While we were eating a girl from the states came up to us and asked if we were American. Her name was Sarah and she was doing a year abroad, living with a host family and teaching at a high school. She almost never sees English speaking people in Izumo so she took the opportunity to hang out with us. Sarah has only been in Japan two months and doesn't really know the language which means she sometimes goes days without speaking. It sounded a little lonely, but she was fun to chat with for the couple of hours we were at the mall.

The next stop on the day was the Taisha Shrine which is a must see when you come to Izumo. It's one of the oldest, if not the oldest shrines in all of Japan. I've been twice before, but it's always relaxing to visit the sacred grounds. It's also amusing to throw coins into the big ropes hanging in front of some of the buildings. I can't really describe what I mean by this without photos, so you will have to wait until I'm back and on my other computer.

The final important activity of the day was to go on a course preview. The race starts at the gates of the shrine and runs downhill through the city. Each guy took a turn at the front of the bus scoping out the leg he will run come Monday. By this time I was getting sleepy and took a brief nap on the bus. I also fell asleep when we got back to the hotel and missed the first 30 minutes of dinner. Whoops. When I did get down to the restaurant most of the team was eating steak strips that we each got to cook ourselves on a small filled with sauce. I ate quickly so I didn't hold up the team. Yoshi handed out our bib numbers, fumbled through some of the requirements for race day and released us for the rest of the night.

Before sleep most of the team went down to the "onsen" which is more or less a spa. You first have to ceremonially wash off before entering either the mineral water or bubble water. Basically it was a bunch of skinny athletic Americans chilling naked with older Japanese dudes. We were pretty proud of ourselves if you know what I mean. By the time we left I was exhausted and ready for sleep. I made it another few hours watching MTV and more recent Snoop Dogg videos before finally passing out.

Tomorrow is going to be relatively low key with the race's opening ceremony being the highlight.

Nearly Forgot This Workout

Time: ~58 mins
Distance: ~9 miles

W/u: ~23 mins for 3.0 miles
W/o: 8 x 800 w/ splits of 72 and 68 for 2:20 total. 2 mins rest
C/d: ~16 mins for 2.0 miles

It sucks when you forget your watch and have to borrow your girlfriend's. And, it really sucks when you have a really good workout only not to be captured on your watch. And, it really really sucks when you forget to write the workout down and decide to erase the laps from your girlfriend's watch memory. Those are the facts and this is from memory.

I needed to start off the week with a big workout in order to get things rolling. The goal is 110 miles this week. It just so happens that this week will be the hottest of the year. Meagan and I drove to Providence Day to start the workout. She was just running and continued on through McAlpine while I turned around at the Boyce parking lot.

The goal was repeat 800s in 2:20. However, the first lap had to be 72 and the second 68. I busted out a new pair of Karhu Racers for this effort. It was about 11:00 by the time I actually started the workout and it wasn't getting any cooler.

Splits (from memory):
71, 64 = 2:15
71, 68 = 2:19
72, 67 = 2:19
70, 68 = 2:18
71, 68 = 2:19
72, 68 = 2:20
71, 68 = 2:19
71, 66 = 2:17

I definitely remember tossing in a 64 on the second half of my first interval. Not smart. I knew I had to change gears, but I clearly overcompensated. It wasn't the smoothest way to start the workout, but it set the tone. I was pretty beat on the last 3 intervals. It was really warm, my body temp was through the roof and I was tiring. I managed to close it out keeping some pace changes.

I was very pleased with the effort. It's confidence building when 71/72s feel really easy and with a little more focus you can come back in 67/68.

I spent the rest of the day hydrating and getting ready for run number two.

Gaudette 800s

Time: 71:12
Distance: 10.44 miles

W/u: 24:23 for 3.20 miles
W/o: 10 x 800 in 2:20-2:25 w/ 30 sec. rest
C/d: 18:03 for 2.24 miles

This is the real post about my workout. The other was simply to live in the moment.

I had emailed Jeff earlier in the week asking if the 30 second rest was a typo and he informed me that 30 seconds was correct. The workout itself mirrored Yasso 800s which is a good predictor workout for marathon runners. However, with Yasso 800s you get equal rest to the time you run the 800s. That certainly isn't the case with Gaudette 800s.

I warmed up from the Johnson C. Smith track and learned that there really isn't a good place to warm up from the facility. Normally, I make a few loops around the track and pass the time on the infield grass. Due to the rainfall yesterday the grass was soaked and I opted to find some miles on the road. I managed to put in over 20 minutes before getting back to the track.

Jenna Wrieden, assistant coach at Queens University, was at the track for the sprinters' workout this afternoon. I timed my workout to coincide with their presence. I find that I run better when there are other people on the track with me, even if they aren't doing the same workout. When I told Jenna about my workout was, she responded with a laugh. That's basically how I was feeling heading into it. I didn't necessarily think the splits and rest were unrealistic, but I thought it was going to be one of those efforts where you run fine for the first 4 intervals and it goes downhill from there. I figured this might be one of those workouts where you either end up lengthening the rest or running slower intervals. I approached the workout with confidence, but there are always a few doubts...

Splits:
2:22.71, (31), 2:25.47, (31), 2:25.26, (29), 2:25.06, (30), 2:25.32, (30),
2:25.55, (31), 2:25.15, (31), 2:26.70, (31), 2:25.55, (30), 2:23.53 for 28:46 total (including rest).

Very pleased with this workout. I managed to stay relaxed through half of the workout. I needed to focus on running intervals 6, 7 and 8 well and I knew I could finish the last couple strong. Thirty seconds rest is not a lot of time. On the last 4 intervals I had just enough time to slow my momentum, walk past the line, take a deep breath and get started again.

I'm not exactly sure what this workout says about my marathon potential. To be honest, running 2:22 to 2:25 isn't that hard in terms of getting the legs to turnover. I've always questioned the Yasso 800 predictor workout and find it hard to believe that it works beyond a certain time. Could Geb, Wanjiru or Hall go out and run 2:05s with 2 mins rest for 10 x 800? I'm not sure, but probably. Where does the predictor fall short? How do you get it back on track? Could Geb, Wanjiru or Hall run 10 x 800 in 2:05 w/ 30 secs rest? Who knows. Regardless, an athlete knows when he/she has run a quality workout and that is all that is necessary for boosting their confidence going into a race.

Nailed It

I gotta post a little something about my workout this afternoon before I take off to Columbia, SC for a work related event.

Workout on paper: 10 x 800 in 2:20 to 2:25 with 30 sec. rest.

Thoughts about workout: Surely the 30 sec. rest is a typo

Coach Jeff G: Confirmation that the workout is right and that I'm given only 30 sec. rest. So much for Yasso 800s. These are Gaudette 800s!

Quick Splits:
2:22.71, (31), 2:25.47, (31), 2:25.26, (29), 2:25.06, (30), 2:25.32, (30),
2:25.55, (31), 2:25.15, (31), 2:26.70, (31), 2:25.55, (30), 2:23.53

Last Day in the Sun

Time: 64:58
Distance: 10.39 miles

W/u: 16:22 for 2.21 miles
W/o: 6 mile continuous alternating pace every 800m
C/d: 16:59 for 2.18 miles

Today was our last day in Palm Springs. Tomorrow, I head back to the east coast where I hear it's perfect Craft base layer weather. I took the opportunity to run a workout in ideal conditions along with Meagan. She is coming back from injury and is looking to get in top form for the approaching indoor season. It's nice to pair our workouts whenever possible.

Today's effort had me doing a continuous 6 mile run on the track. I also had the task of pacing Meagan on her 800 meter intervals. She was aiming to run 6 x 800 in about 2:45. I decided her workout would be my recovery and that her rest would be my uptempo interval. Saavy? It might be more clear just by seeing the splits:

2:30.38, (2:48.55), 2:30.36, (2:49.45),
2:30.45, (2:46.15), 2:32.70, (2:45.55),
2:30.70, (2:43.77), 2:30.78, (2:39.09) for 31:37 total and a 5:12 average.

As you can see now, I basically alternated 800m at 2:30 and 800m at 2:45. I felt strong for the first 3.5-4.5 miles and then I really had to concentrate. I'm pleased at how easy it has been to shift gears to 5:00/mile pace.

A couple things about the workout should be noted. First, there was a lot of action out there this afternoon. Some private school looked to be having "track day" and little kids dressed in there green and white uniforms were every-freakin'-where. One of the instructors was good about reminding them to stay out of lanes one and two. There were a few close calls, but I luckily didn't have to put a shoulder to anyone. Second, the PSHS girls' soccer team is not impressive, and neither is their field. Third, I believe the track was a quarter mile and not 400m. My splits were taken every two laps so they are really half-mile splits and not 800m splits. Details, details.

Mile Repeats

Time: ~74:38
Distance: 12.41

W/u: 22:58 for 3.01 miles
W/o: 6 x mile in 5:05, 5:00, 4:55, 4:50, 4:45, 4:40? w/ 200m (2 min) recovery
C/d: 20:23 for 2.40 miles

I was in contact with Carrot Top yesterday as he was wondering what I was doing for this week's workouts. There was a big one planned that I figured he could be a part of and so he joined me at the Norman High track this morning. Jailhouse wrote the workout starting at 5:05 and dropping to 4:45, problem is that would only be 5 intervals. I figured I could start at 5:10 or be a badass and finish with 4:40. Carrot Top decided that his workout was going to be the first and last 400m of my mile (1600) repeat.

Splits:
5:03.84 (2:02), 4:59.58 (2:00), 4:53.50 (1:57), 4:51.63 (2:30)
Decided at this point that the wind and heat were too much and I needed to change the workout. I was feeling great for the first 4 repeats and then 800 meters in to number five I felt awful. Finished the session with 2 x 800 and 4 x 400.

Splits:
2:25.80 (1:57), 2:23.38 (1:57), 71.52 (1:28), 69.12 (1:20), 68.32 (1:19), 65.37 for 45:46 total.

I was able to save the workout by running some shorter distance intervals at the end. It seemed that my stride was falling apart about 300 meters into the 400s for some reason. The heat and wind wasn't helping but I was glad to get in the effort. Carrot Top helped out big time on a few of those mile repeats as I was able to just tuck into his slipstream for a lap here and there.

8 and 3 Hundos

Time: 67:47
Distance: 10.06 miles

W/u: 22:53 for 3.05 miles
W/0: 5 x 800 in 2:30-2:35, (200m jog), 300 in :47, (300m jog)
C/d: 17:54 for 2.01 miles

Some light strides before getting started.

Pre-workout shot.

This was a pretty clever workout that Jailhouse put together as it's sets of 1600 meters with 1100m of it hard. The run is a total of continuous effort for 8k with 5500m hard. The key to the workout is switching gears during the hard 300 meters.

Lacing up the new kicks.

Meagan decided that she wanted to run some of the effort with me so she tagged along during the second lap of the 800. Her other domestique duties required her to take lots of photos.

Trying to find some speed in those legs.

Splits:
2:33.54 (46.48), 46.39 (1:21.03)
2:31.82 (47.75), 47.75 (1:18.20)
2:30.83 (46.70), 48.17 (1:18.53)
2:30.67 (45.78), 46.92 (1:21.73)
2:29.75 (47.62), 46.26 (1:16.48) for 27:02 for 8k

Number 3 or 4?

I felt solid the entire way running in my new adizero Rockets. I developed a bit of a hot spot on my right foot but it didn't seem to slow the pace. The 800s were comfortable, almost felt a little slow. The 200m rest was honest and the hard 300s were rather fun. Turning the legs over felt good and made the workout worthwhile.

Post workout barefoot running.

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.

Home on the Track

Time: 71:38
Distance: 10.55 miles
W/u: 17:19 for 2.29 miles
W/o: 28:08 for 5 miles (1:24.4 avg/lap)
C/d: 26:11 for 3.26 miles

Here is how you get back to work with a track workout prescribed by Jailhouse:
800 in 2:25, (200 rest), 300 in :47, (300 rest) x 5

The workout is done continuously and each 800-200-300-300 is 1600 meters.

Meagan and I jogged over to the Norman High School track where they were setting up some tents for the Relay for Life event this evening. I slipped into flats and got crackin' at the splits:

Set 1 - 2:24.2 (55.8), 47.7 (1:27.9)
I felt good on the first effort and new I could have a good one today. I started a little slow and split something like 75, 69 for the 800.

Set 2 - 2:22.4 (54.9), 48.2 (1:27.3)
The 800 was a little quick but my legs still felt strong rounding the turns. The top of the turn leading to the homestretch was quite windy which made the first 100 meters of the 300 rough.

Set 3 - 2:24.8 (54.4), 48.8 (1:24.0)
My breathing was settled but I could tell it's getting hot. I was having a difficult time hitting 47s on the 300 but could run 48s pretty easy.

Set 4 - 2:27.9 (57.5), 48.6 (1:29.5)
I completely relaxed on the backstretch of the second lap of the 800 and let the pace really slip. I realized what I had done as soon as I crossed the line and knew it was going to be slow.

Set 5 - 2:27.3 (57.5), 46.9 (1:33.3)
Fatigue finally set in on the second lap of the 800 but I tried to get after it in the 300.

Overall this was a solid workout for being my first time back on the track. It will serve as a decent benchmark of pace and fitness for weeks to come. I like having the rest splits so if I do the workout again I know both efforts (800s/300s & 200s/300s) for future reference.

Workin' the AO

Time: 76:48
Distance: 11+ miles

Yesterday I got a call from Scotty D and he wanted to do a workout involving some 800s. He was going to use Pickard and I would use the Active Oval. We were wanting to stay relatively on the same schedule this week and despite running a bit uptempo yesterday 800s would work. Meagan and I warmed up from her apartment to the AO which took 23:05. I stretched a bit and did a couple light strides.

Target: 8-10 x 800 in 2:35 dropping down with 2 mins rest.
Splits: 2:35 (2:03), 2:32 (1:58), 2:34 (1:58), 2:34 (1:57), 2:31 (2:00), 2:32 (2:01), 2:33 (2:01), 2:26 for 34:21 total.

I started the workout on the far side of the AO where there is an Atlanta Track Club starting post. I was trying to stay relaxed on the crushed gravel surface as long as possible and especially into the headwind along the backstretch. While I was working out Meagan was doing circuits on the steps near the start line. She decided to jump into the fifth interval which meant I went through the 400m mark a touch quicker (73 vs. 75 to 76). I was making a little 2 min loop which cut across one of the quadrants of the AO in order to get back to the starting point on time. On the final 3 intervals Meagan met me about at 400m and ran the remainder in stride. On the last interval I dismantled Meagan with the unleashing of a Chebii'esque finish.

I've wasted about an hour searching every possible video source for a video of Abraham Chebii's incredibly fast final 200m. There are none. Chebii was a great finisher circa 2001 to 2003. He could close sub 25 seconds to beat the likes of Meb, Geb and Bekele. Here is what one iaaf.org article had to say about his abilities:

Abraham Chebii may be the most explosive kicker in recent distance running history. Even in an era in which a top-class 5000 runner has to be able to close a 13:00 race with a 55 second last lap, Chebii stands out. In the Grand Prix Final at the end of the 2002 season, he clocked 50.68 for his last 400 meters, and he didn't start his full sprint until 250 to go. As he says, however, "It is easy to kick when the pace is slow. You must be able to follow a fast pace and then kick." Which is what he trained himself to do over the 2002-2003 off-season. The most convincing evidence of that training's effectiveness came in the Rome GL, where Haile Gebrselassie, having been outsprinted by Chebii in Paris, started driving for home from 600 meters out, with Kenenisa Bekele and Chebii in tow. Haile was spent by the final turn and moved wide to let Kenenisa through, but Chebii slipped through the gap as well and bounded after the sprinting Kenenisa. He passed the Ethiopian with 50 to go and was timed at sub-25 for his last 200 -- in a 12:57 race.

If you can find a video of one of his finishes, let me know.

Cooled down 19:22. My hip felt okay but I can tell it is tight. It feels like my upper right leg is congested. It's a bit hard to explain, but I need to have someone look at it soon.

GT Shape Cutting

Time: 83:08
Distance: 12+ miles

Meagan, Scotty D and I started at the OU track this morning with the GT as our destination. It wasn't too warm nor too windy. We jogged our way out to the track nice and easy in 21:38. After a little stretching and contemplating what Scotty and I were going to do, we got to work. Meagan was instructed to run 8 x 800 in ~3:00 after adjusting for the slower surface and wind, so Dizzle and I decided to cut a shape while she jogged for 400m.

Target: pace Meagan's 800 in ~3:00, launch into a 400m ~75 secs.
Splits: 3:03, 74.4, (67), 2:49, 76.5, (58), 3:02, 74.2, (65), 2:58, 73.8, (68), 3:00, 73.0, (70), 3:02, 71.7, (68), 2:59, 71.5, (71), 2:57, 68.7 for 41:28 total.

Good workout all around. Legs responded nicely. The GT wasn't running particularly fast today, but the wind wasn't too bad. I don't think it had been cut in probably 10+ days and the split marks were difficult to spot, but we made it work. Scotty and I goofed after our first 400 which made the second paced 800 a little fast as we tried to catch Meagan. Other than that the workout went smoothly. After the 400m we would loop back and then pace the 800, so the time between the end of the hard interval and the 800m is listed in (). Scotty ran tough on those 400s which I could respect. It was a little difficult finding the right stride on the terrain. It had been quite some time since I'd been out to the GT.

On the way home we ran through Andrew's Park and spotted a mini-water park that we used to our advantage. We had no shame mingling with the 6 and 7 y/o kids that were having a great time. Although my feet were terribly soaked on the remainder of the 20:02 c/d it was well worth it. Once we got back, I did something that I usually never do and that is stretch. Hopefully it helps my right hip loosen up a bit so I can continue this reckless training cycle.

Pickard Repeats

Time: 87:39
Distance: ~13 miles

Scotty D and I left our homes at 7:30 am and headed towards campus. I ran in on Brooks St. and met Dizzle right at the South Oval bus stop before we ventured on to the intersection of Imhoff and Pickard. The total w/u was 26:22 and my legs were feeling somewhat loose. I was wearing the Adizero Tempos for this workout on a surprisingly cool (67 degree) morning with little wind (5 mph). Our goal was to run a few 800s at a decent pace just to introduce a few faster repeats. The workout was rather casual in design which made it less stressful.

Target: 6 x 800 up tempo with a jogging rest.
Splits: 2:36, (2:53), 2:30, (2:20), 2:32, (2:38), 2:27, (2:19), 2:29, (2:51), 2:24 for 28:05 total.

The odd intervals were run north on Pickard which is slighly uphill and in to a slight headwind, the even intervals were obviously the opposite. Our rest after the odds was run to the "For Rent" sign, and the rest for the evens was run to the fire hydrant.

Our c/d was ~33:12 back to our homes and around the campus a bit. I'm pleased with this workout since it was done without any real direction or purpose other than breaking up a monotonous running cycle.

Indoor Track Workout

Time: ~45 minutes of actual running
Distance: 8 miles (includes rest distance)

After class I carefully walked over to the indoor track. I had already slipped on my walk to the bus a few hours earlier and didn't want to repeat that. The sidewalks were already frozen b/c facilities management on campus isn't concerned with shoveling or salting. I got to the track and found the Grey twins were running laps. I warmed up 25:14 inside b/c it was my best option. Ran first half in reverse and then switched directions. Tom wanted me to hit some decently quick times.

Target: 200m strides. 800 in 1:59-2:02. 2 x 400 in 60ish.
Splits: 29.30, (2:22), 29.31, (3:59), 2:00.75, (5:58), 59.63, (3:00), 58.69.

I was able to measure out the marks in lane three again. I used the first couple 200s to check if they were right. My splits on the 800 were something like 28, ?, 1:29. Didn't feel great but ran solid. I was pleased with my last 400 which I ran evenly.

C/d 15 minutes on the track in reverse. Called it a night, met up with Logan and went to O'Cs and 747.