Track 1ks, 200s

Time: 66:00
Distance: 10.5 mi.

Target: 5 x 1k in 3:00 with "full" jogging rest; 4 x 200m in 30-31
Workout: 2:56.9, 2:56.7, 2:59.3, 2:54.5, 2:57.3 (avg. 2:56.9); 29, 31, 32, 30

I really felt like I had to get at least some sort of workout in this week even if it aggravated my knee. Given that I didn't know how the knee (or the rest of my body) would feel getting back on the track, this went well. Some other guys were doing fast 400s and Jake was doing a tempo, so Joe and I did our own workout. I felt totally comfortable in the 1ks and would have with significantly shorter rest, as I felt recovered pretty quickly. Knee was tight on the warmup, but once I started running hard I didn't feel it much at all. I ran the first 3 1ks in flats and then the rest in spikes, which made my calves pretty tight almost immediately. Hopped in the ice bath afterward for the first time since December... hopefully the knee feels okay tomorrow.

4 Mile Tempo, 2 x 1k

Time: 64:00
Distance: 10.5 mi.

Target: 4 mile track tempo, 76 pace down to 72 (19:48 total); 6 min rest, 2 x 1k with the first in at least 2:50 and the second one faster than that, 200m rest.
Workout: 4:53, 4:54, 4:56, 4:52 (19:38); 2:51.0, 2:51.7.

This was a very encouraging workout. I met Erik, Kyle and Leo in the morning because one of them had a class conflict, which I much prefer to afternoon workouts. Their plan was the tempo and then a hard 800 after, so Vig gave me something different that would hopefully be more geared for a longer race. The tempo felt great... Leo took the first mile out about 10 seconds too fast, so it changed from being a progression run to being an even, quick tempo. I felt great the whole way--when the pace slacked a little bit in the last mile, I felt good enough to get up to the front and push it some. This is a complete change from the other workouts I've done in the last few weeks where I've really been hanging on. The 1ks weren't terribly hard, but definitely felt uncomfortable and I didn't really settle at all, probably because I haven't run anything near that pace. So far my training has been tempo pace or 200s in 30ish. Next week I should do a 1k repeat workout, or something similar. The other guys ran fairly well for their 800s (run separately)... Leo went 1:53 easing up a bit at the end. Not too shabby, eh?

It was a beautiful, clear morning. The air was cool, but the sun was warm. The wind picked up some by the intervals, but wasn't too bad for the tempo. This is close to the fastest (maybe the fastest?) that I've run for 4 miles in practice--we were through 5k near 15:10.

Track 1ks

Time: 80:00
Distance: 12.5 mi.

Target: 8 x 1k in 3:00 (average) with 600m (3 min) or 400m (2 min) jogging rest
Workout: 3:04, 3:02, 2:59, 3:00, 3:01, 2:58, 2:57, 2:56 (avg. 2:59.5); 400m rest (except for the 1st)

Back on track. Worked out with Joe and Birdsong (who thought he was doing 4x800m going in... hah!). Legs felt stiff and heavy pretty much the whole way, but not too surprised by that. Had a hard time feeling the pace, too. These are both the result of tapering, a few mediocre weeks and not working out in a while. Calves sore immediately afterward and both hamstrings tight (particularly the right one). The cold misty rain and wind probably didn't help with all of these things, but then again, it's apparently dumping snow in New England, so I'll take what I can get.

Only a few hours until I'm done with the semester... no more procrastinating.

Morris Williams 1ks, Track 300s

Time: 60:00
Distance: 9 mi.

Target: 2 x 1k at "2:25 is too fast and 2:55 is too slow"; 6 x 300m in 50 sec. with 100m rest in 25 sec. (7:30 for 1.5 mi.)
Workout: 2:44, 2:36; 300s between 46-49, 7:20 for 1.5 mi.

A good workout moving the legs a bit faster without going to the well. The second 1k was definitely hard for me, but I think that feeling that faster pace was important. The 300s went fine... the easiest they've felt all season.

Right hamstring still tight, but not too bad.

Zilker 1ks, Track 300s

Time: 91:30
Distance: 14 mi.

Target: 6 x 1k in ~2:45 with 3:00 rest; 6 x 100m/300m in 25/48 (7:30 for 1.5 mi.)
Workout: 2:50, 2:44, 2:44, 2:43, 2:43, 2:39 (avg. 2:43.8); 7:31


Downtown Austin, Town Lake, and Zilker Park (bottom left)

Headed out to Zilker with a small group (Jake, Kyle, Stan, and Rob and Jay for a few) for some quick 1ks with solid rest, then back to the track for 300s with quick rest. Overall a very good workout... meant to target an area that we haven't done much training on: intervals pushing VO2 Max with decent recovery. I have a great aerobic base, but didn't feel on Friday that I could push beyond that, which is exactly what this workout was for--and I felt it just as I expected: I recovered quickly, but I had heavy arms and was rigging a bit by the end (got dropped by a few seconds by Jake, Kyle and Stanley on the last one). Happy with the work we put in, though, and definitely an indication that we're in great shape.

The rankings got shaken up a bit this week after pre-nats, but conference weekend is when things will get really interesting.

Morris Williams 1ks, Track 300s

Time: 95:00
Distance: 15 mi.

Target: 9 x 1k in 3:00-3:05 with 60 sec rest; 6 x 300m in 50 sec. with 100m rest in 25 sec. (7:30 for 1.5 mi.)
Workout: First in 3:09, middle 7 were 3:01-3:03, last was 2:57; 300s in 49-51, 7:29 total

Very good day... just the right effort and we were running together well. The 1ks were all very under control, and after the first few we settled in and found a good rhythm (I've gotten pretty good at getting us right on it and took control in the third one). Had no problem recovering in 60 sec... legs felt a little dead, though, still probably a result of going hard on the hills on Sunday. The 300s on the track were also under control, and we were together well. Legs (esp. calves) pretty tight by the end... we were in flats for the 1ks and spikes for the 300s.


Myers Stadium

I very much like finishing up with the 300s on the track... keep the legs from getting the lethargic feeling I sometimes get after tempos and longer interval workouts.

Morris Williams 1ks, Track 300s

Time: 89:00
Distance: 14.5 mi.

Target: 8 x 1k with the first and last quicker and the middle ones about 3:05-07 and 75-90 sec. rest; 6 x 300m in 52 with a quick 100m jog
Workout: 2:55, 3:06, 3:00, 3:05, 3:03, 3:06, 3:04, 2:45 (avg. 3:00) and rest about 80 sec. for all; 52.6, 52.7, 51.5, 52.3, 51.5, 48.5 (avg. 51.5)

Great workout... headed over to Morris Williams to hit 8 x 1k on a relatively flat loop. Felt strong from the get-go and under control the whole way. We're running together as well as (probably better than) we have since I've been at Texas. Very humid, but the cool weather continues, which keeps things bearable. Calves a bit sore after getting 7.5 miles in flats (and doing hills Wednesday) but got them flushed after.

On an unrelated note (unrelated because these things seem to have very little connection to reality, as we went from 5th to unranked to 24th and then finished 7th during the course of last season) we've entered the season ranked 9th.