Time: 51:52
Distance: 7 miles
Headed to the indoor track after work to run a ladder workout. My leg felt decent today. Luckily I didn't bump it on anything because that would have potentially opened the wound. I chatted with Tom earlier today and he was pretty amazed with what had happened. He better finish up with that law degree quick so I can sue people for leaving their rabid dogs out in the open.
I warmed up on the standard loop that goes out by Lloyd Noble Center and back by the law school. Finished up in 23:32. Stretched out, did some drills and ran a couple strides.
Target: 200, 400, 600, 400, 200 in 29, 59, 1:27, 57, 27 with two minutes rest between each.
Splits: 29.61, (1:59), 59.44, (1:59), 1:29.87, (1:59), 60.13, (2:00), 27.80 for 12:25 and 2400 meters.
Felt pretty relaxed on the first 3 intervals. I didn't have it on the second 400 especially on the second lap. I ran in lane 3, but the turns still feel really tight. Overall, I'm pretty pleased with this workout all things considered. My left leg (the one with the chomp) wasn't a factor.
Rode the bus back home and then ran 15:55 for a cool down on a loop that goes out by Irving Middle School.
Showing posts with label indoor track. Show all posts
Showing posts with label indoor track. Show all posts
Friday, March 7, 2008
Tuesday, March 4, 2008
Track Workout
Time: 79:32
Distance: 12 miles
I woke up to see that it was sunny and cold. The wind wasn't too much of a factor, but since there was no cloud cover the temperature was about 25 degrees. I warmed up 25:06 to the track with my flats in hand. I didn't really stretch out that much or do any strides or drills. Too cold and I wanted to get things started. Tom wanted me running a strength oriented workout.
Target: 2 sets of 10 x 300/100. The 300s in 49 seconds, quick jog on the 100.
Set #1Splits: 49.59, (30.3), 50.53, (30.7), 50.19, (30.8), 49.69, (31.3), 50.14, (31.8), 50.19, (31.0), 50.14, (30.7), 40.46, (30.7), 50.37, (30.6), 50.12, (31.8).
Rested 5:30 and moved the workout indoors.
Set #2 Splits: 47.49, (38.0), 49.63, (34.4), 50.11, (35.1), 49.58, (37.0), 49.06, (38.3), 49.88, (37.3), 49.87, (37.6), 50.25, (38.3), 49.68, (37.8), 47.26, (27.1) for 33:14 total and roughly 5.5 miles
I started the workout on the outdoor track and was struggling to relax. It was too cold to be moving fluidly. Plus I was wearing tights and a jacket. Once I moved inside for the second set I was able to get into a rhythm a bit more. I ran the first 200m in lane 4 and then cut into lane 1 for the last 100m. So instead of jogging 100m it was more like 115m to 120m which is why the rest is a bit more. The OU indoor track sucks for working out... and in general. Overall it was a solid workout.
C/d back to the Lodge in 21:12. Hurried off to work.
Distance: 12 miles
I woke up to see that it was sunny and cold. The wind wasn't too much of a factor, but since there was no cloud cover the temperature was about 25 degrees. I warmed up 25:06 to the track with my flats in hand. I didn't really stretch out that much or do any strides or drills. Too cold and I wanted to get things started. Tom wanted me running a strength oriented workout.
Target: 2 sets of 10 x 300/100. The 300s in 49 seconds, quick jog on the 100.
Set #1Splits: 49.59, (30.3), 50.53, (30.7), 50.19, (30.8), 49.69, (31.3), 50.14, (31.8), 50.19, (31.0), 50.14, (30.7), 40.46, (30.7), 50.37, (30.6), 50.12, (31.8).
Rested 5:30 and moved the workout indoors.
Set #2 Splits: 47.49, (38.0), 49.63, (34.4), 50.11, (35.1), 49.58, (37.0), 49.06, (38.3), 49.88, (37.3), 49.87, (37.6), 50.25, (38.3), 49.68, (37.8), 47.26, (27.1) for 33:14 total and roughly 5.5 miles
I started the workout on the outdoor track and was struggling to relax. It was too cold to be moving fluidly. Plus I was wearing tights and a jacket. Once I moved inside for the second set I was able to get into a rhythm a bit more. I ran the first 200m in lane 4 and then cut into lane 1 for the last 100m. So instead of jogging 100m it was more like 115m to 120m which is why the rest is a bit more. The OU indoor track sucks for working out... and in general. Overall it was a solid workout.
C/d back to the Lodge in 21:12. Hurried off to work.
Thursday, February 21, 2008
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.
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.
Thursday, January 31, 2008
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.
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.
Friday, January 25, 2008
Dropping a K
Time: 69:08
Distance: 11 miles
This was a bit of a different workout. Tom wanted me to run for 40 minutes (first 20 easy, next 20 steady). Then I would come to the track, stretch, do strides and run a 1k. Since I was doing this workout on the indoor track and after work I wasn't really sure how I was going to feel. It was hard getting out the door in the dark and windy weather. I ran from the Lodge with my spikes, dropped them off at the Mosier and then proceeded to run the Lloyd Noble Loop ending in 40:21. I made my way back to the indoor track and got into the right frame of mind.
Target: Strides. 1k in 2:38 (outdoor track time)
Splits: 30.09, (2:26), 30.93, (4:00), 2:37.88.
I took the time to wheel out the proper distance in lane three in order to protect my hips. I think it is about 13 paces per lap. I used the two 200s to check my marks and they seemed to be accurate. My splits for the 1k were something like 30.8, 62.4, 1:34, and 2:06. Those were taken just from glances at my watch. Not a bad workout all things considered. I was pleased. Still not excited though. I haven't really run a workout that has impressed me.
C/d back to the Lodge was 25:10.
Distance: 11 miles
This was a bit of a different workout. Tom wanted me to run for 40 minutes (first 20 easy, next 20 steady). Then I would come to the track, stretch, do strides and run a 1k. Since I was doing this workout on the indoor track and after work I wasn't really sure how I was going to feel. It was hard getting out the door in the dark and windy weather. I ran from the Lodge with my spikes, dropped them off at the Mosier and then proceeded to run the Lloyd Noble Loop ending in 40:21. I made my way back to the indoor track and got into the right frame of mind.
Target: Strides. 1k in 2:38 (outdoor track time)
Splits: 30.09, (2:26), 30.93, (4:00), 2:37.88.
I took the time to wheel out the proper distance in lane three in order to protect my hips. I think it is about 13 paces per lap. I used the two 200s to check my marks and they seemed to be accurate. My splits for the 1k were something like 30.8, 62.4, 1:34, and 2:06. Those were taken just from glances at my watch. Not a bad workout all things considered. I was pleased. Still not excited though. I haven't really run a workout that has impressed me.
C/d back to the Lodge was 25:10.
Saturday, January 19, 2008
For Real This Time
Time: 87:28
Distance: ~12 miles
All day I planned to run the workout that was cut short last night. But, when I got the opportunity to go drink some beers with Gus and Tim I was persuaded in the right/wrong direction. We had a good time BSing at Louie's over some Chocs.
Woke up in the morning feeling decent. It was pretty darn cold out and I was almost relieved to be running inside for the workout. I did the same routine as yesterday of dropping my shoes off, looping through campus and finishing up inside 25:29. My legs weren't feeling great but after some drills and a couple strides I felt like I could manage the workout well.
Target: 1 x 200m. 4 sets of 2 x 500m in 1:25/1:18. 2 mins between intervals (jog 300m) and 4 minutes between sets (jog 500m). 1 fast 300m at the end.
Splits: 30.81, (3:00), 1:20.20, (2:00), 1:19.32, (4:00), 1:23.20, (2:00), 1:18.82, (4:15), 1:24.75, (2:00), 1:19.32, (3:58), 1:23.13, (2:00), 1:20.62, (4:00), 44.25 for 39:19 total.
The workout was okay. Not a great showing but certainly not bad. The track is really difficult to run on. I would run the first lap in lane 3 and then break having to run the final 300m in lane 1. I tried to remain as relaxed as possible. I was pleased that running 68s seemed slow but wasn't thrilled that running 62s seemed fast. Oh, and that 300m in 44.25. Are you serious? That felt like a 43 at the slowest. Woof! Overall, I was just happy to get some work in on the track. I wasn't really motivated to run an interval workout but since it was 25 degrees outside and windy, I made do.
The c/d of 22:40 was painfully cold as I ran north on Elm St. up to Boyd and back to the Lodge. As I ran passed the frisbee golf course some workers were clearing the fallen trees and asked, "how you doing this morning?"
I replied, "It's f'n freezing."
I could hear they had a good laugh once I ran passed them.
Distance: ~12 miles
All day I planned to run the workout that was cut short last night. But, when I got the opportunity to go drink some beers with Gus and Tim I was persuaded in the right/wrong direction. We had a good time BSing at Louie's over some Chocs.
Woke up in the morning feeling decent. It was pretty darn cold out and I was almost relieved to be running inside for the workout. I did the same routine as yesterday of dropping my shoes off, looping through campus and finishing up inside 25:29. My legs weren't feeling great but after some drills and a couple strides I felt like I could manage the workout well.
Target: 1 x 200m. 4 sets of 2 x 500m in 1:25/1:18. 2 mins between intervals (jog 300m) and 4 minutes between sets (jog 500m). 1 fast 300m at the end.
Splits: 30.81, (3:00), 1:20.20, (2:00), 1:19.32, (4:00), 1:23.20, (2:00), 1:18.82, (4:15), 1:24.75, (2:00), 1:19.32, (3:58), 1:23.13, (2:00), 1:20.62, (4:00), 44.25 for 39:19 total.
The workout was okay. Not a great showing but certainly not bad. The track is really difficult to run on. I would run the first lap in lane 3 and then break having to run the final 300m in lane 1. I tried to remain as relaxed as possible. I was pleased that running 68s seemed slow but wasn't thrilled that running 62s seemed fast. Oh, and that 300m in 44.25. Are you serious? That felt like a 43 at the slowest. Woof! Overall, I was just happy to get some work in on the track. I wasn't really motivated to run an interval workout but since it was 25 degrees outside and windy, I made do.
The c/d of 22:40 was painfully cold as I ran north on Elm St. up to Boyd and back to the Lodge. As I ran passed the frisbee golf course some workers were clearing the fallen trees and asked, "how you doing this morning?"
I replied, "It's f'n freezing."
I could hear they had a good laugh once I ran passed them.
Friday, January 18, 2008
Trucked on the Track
Time: 47:09
Distance: ~7 miles
Some days just aren't meant to be. I woke up knowing I had a pretty decent workout on tap and that I going to have to run on the indoor track. I was feeling a little sluggish waking up but nothing major. I made my way out the door and headed on towards campus. I dropped my flats off at the track and finished my loop. Time was 25:39 by the time I ran a few laps on the indoor track. I did a little stretching and some drills.
Target: 4 x 500/500 in 1:25/1:18. Rest of 2 mins between 500s and 4 mins between sets. Then after 8th 500 run 1 x 300 in 43.
Actual: 1 x 200 in 30.97. 1 x 500 in 1:25.
Pretty pathetic right. Well, this time I have a legit excuse other than being a wuss. I got done with my first interval and an OU facilities worker starts opening the big tin door on the southwest side of the track. At first I was pissed that he was letting a bunch of cold air in. Then I was really pissed to learn that they would be working on the overhead lights of the backstretch. I didn't want to mess around with dodging a big ass truck so I decided to leave.
C/d home 21:13.
I guess I will have to workout this evening after work. Not thrilled about this idea. It would have been so nice to get the workout in this morning and be able to go home and relax with some beeeeers. Oh well. Those will just have to wait.
Distance: ~7 miles
Some days just aren't meant to be. I woke up knowing I had a pretty decent workout on tap and that I going to have to run on the indoor track. I was feeling a little sluggish waking up but nothing major. I made my way out the door and headed on towards campus. I dropped my flats off at the track and finished my loop. Time was 25:39 by the time I ran a few laps on the indoor track. I did a little stretching and some drills.
Target: 4 x 500/500 in 1:25/1:18. Rest of 2 mins between 500s and 4 mins between sets. Then after 8th 500 run 1 x 300 in 43.
Actual: 1 x 200 in 30.97. 1 x 500 in 1:25.
Pretty pathetic right. Well, this time I have a legit excuse other than being a wuss. I got done with my first interval and an OU facilities worker starts opening the big tin door on the southwest side of the track. At first I was pissed that he was letting a bunch of cold air in. Then I was really pissed to learn that they would be working on the overhead lights of the backstretch. I didn't want to mess around with dodging a big ass truck so I decided to leave.
C/d home 21:13.
I guess I will have to workout this evening after work. Not thrilled about this idea. It would have been so nice to get the workout in this morning and be able to go home and relax with some beeeeers. Oh well. Those will just have to wait.
Thursday, January 17, 2008
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.
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.
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