Workout

Tuesday, 10/27
Track Workout @ Gilman
Rainy with mild chill

15min warm-up
3x(400-800-400)
1min recovery btwn intervals, 2min btwn sets
Ideally slightly faster than 5K target pace
10min cool down

80- 2:56-88
85-2:53-82
80-2:50-78

Felt surprisingly easy, considering I had raced hard on Sunday. I had eaten only an hour before running which was a bad idea...my chest felt pretty tight and I was wheezing slightly which I have never done before. Might attribute that to binge meal prior to running :(

Track is wack (in the dark)

Ugh. The days are far too short. 6:30 Tuesday track workouts with the group are now taking place completely in the dark. Just yesterday I made an effort to be at the track early so I could try and get my sets in before darkness ensued and luckily enough I was on my cool down just after the sun went down. But seriously, it is ridiculous trying to workout on a track in the pitch black of night. When I was coaching at Towson, I could squeeze in a track workout after practice in the dark as the stadium lights were on most of the time. Great perk. It won't be forever...I forget that eventually it will get warm and the days will lengthen but for now, we have quite a fall/winter ahead of us. Blah.

Track workout, 10/13:
2mile warm up, drills
2x(400-300-200-100) 2min btwn. intervals, 5min btwn. sets
set 1: 67-48-32-14
set 2: 70-51-32-15
*track was chilly but felt good, t-shirt and shorts were fine*

Track is Back!

After approximately 3 months of pool running, swimming, stationary biking, and lifting, I felt strong enough to hit the track for my first interval workout BACK! Success! Ryan had prescribed 3 sets of a gnarly 1200-800-400 ladder, 2 min recovery between intervals and sets. He was kind enough to modify the workout for me since it was my first time back- I ended up doing 2x 800-400-400 with the same recovery.

My goal was to at least run the 800's in 3:00 and the 400's in 80. I thought that was a stretch but I wouldn't be too embarrassed with those kinds of times having had so much time off. After the first 800, I felt surprisingly good...came through with the girls around 2:54? so under my 3:00 goal-phew. The 400's were a breeeeze, which REALLY threw me for a loop. I figured I would have next to NO turnover but ended up feeling really comfortable with a quicker tempo. I went 75, 74 for the 400's in this set.

Following set I sat on the 800 and ran another 2:55. This was a bit harder, telling me that I probably have some more anaerobic work to do, since the things I have been doing have been pretty slow and steady. I came back for the remaining 400's and ran with the boys to try and bring my time down a smidge. First was at 74, second came through the 200 in 35? and finished in 67 and still felt pretty good...except for the nausea that followed. No vomiting though :)

Really surprised and happy with how Tuesday Night at the Track turned out. Perhaps I will make a habit of this if the foot stays in the clear. Only setback is I have around 3 hours to kill from work to track. Sometimes that can lead to napping and subsequently not showing up to the track. I intend to fight the inclination to nap.

Workout: 7/28
AM Swim
400 warm up
3x100 tempo
400 cool down

PM Track workout (5 miles)
2 mile warm up
2x (800-400-400)
2:54-75-74
2:55-74-67
1 mile cool down