Update #62
Jan-18 Rest
Rest Day Day Off – freshening up for race
Jan-19 Recovery Run
Time: 30 min
TTL mi: 3.76 mi.
Comments: good run. Just shaking out and reducing workload before a race
Jan-20 Race
Warm Up: 15 min easy
Cool Down: 15 min easy
Races: 3,000m & 400m leg of DMR 15min later
Splits: [36.6, 35.9, 35.3, 36.1, 36.4, 36.4, 35.9, 36.5, 37.1, 37, 38.7, 39.4, 39.4, 38.1, 30.38] [26, 29]
TTL mi: 8.16 mi.
Comments: Pleased with how this turned out. Did 3k and the 400m leg of a DMR. For 3k, just went to the back and ran as evenly as I could. Started to fall apart with 800 to go mentally and I guess it shows lol. Content with a 9:09 for right now – fair improvement.
Friend asked me if I wanted to do the DMR with a couple other unattached guys. It was right after the 3k, but figured I didn't have anything to lose, because they wanted me to do the 400 leg. The surprise was that I ran a 55.22, the fastest recorded 400 of my life by 3 seconds! Just went out and hammered as hard as I could- legs almost went with 75m to go. Really happy about that one!
Jan-18 Rest
Rest Day Day Off – right foot really sore from wearing spikes yesterday. Tried running on it but couldn’t go 100m without pain so took the day off
Jan-22 Recovery Run
Time: 30 min
TTL mi: 3.83 mi.
Comments: nice quick easy run. Foot much better than yesterday, didn't hurt to run on it. feel pretty good overall
Jan-23 Hills/Max Speed
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 10 x 40m in 0 w/ 3:00 rest
Splits: [5.7375, 5.8275, 5.73, 5.94, 5.97, 6.0525, 5.9325, 5.8275, 5.835, 5.9775]
TTL mi: 5.85 mi.
Comments: snowed recently so did in parking lot after practice. Eh. Pretty typical
Jan-24 Progressive TR
Time: 45 min
TTL mi: 6.44 mi.
Comments: good workout. Transitioning to the faster LT pace. Legs a little dead, hip a little tight, but did well maintaining focus throughout
Jan-25 Special Endurance 2
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 5 x 350m in 52 w/ 3:00 rest
Splits: [55.32, 51.5, 53.52, 54.19, 55.56]
TTL mi: 4.63 mi.
Comments: Late workout, dark for most. Track was clear so did them on there. Started off slow (didn't think anything of it) but halfway through the second, legs got really tired. third was a little worse, increased rest to 4:00, fourth felt awful for the last 100, increased rest to 6:00, and legs almost completely failed me in the final 100 of the 5th rep, so stopped short of the planned 6. Cooldown was so slow afterwards- didn't even break 10min pace until 1/3 of the way through it.
Jan-26 Rest
Rest Day Day Off. Felt really physically burned out and with some mildly worrisome pain in left shin after the workout yesterday so decided to take a day off.
Great week other than the Thursday workout debacle. Just taking it in stride, though.
Estimated vV02 mile pace has dropped by 10 seconds since last race, from 5:05 to 4:55. Things are moving in the right direction