5 Mile Tempo, 300s

Time: 82:00
Distance: 13.5 mi.

Target: average of ~5:10 for 5 miles on Jordan's "Tetris" loop; 6 x 300m in 48-49 with 100m quick jog
Workout: 25:48 (avg. 5:09.6); 6 x 300m in 48-50 (7:59 total)

I met Jordan at the OU track to start warming up for the tempo and 300s. He worked out a loop (that looks a bit like a Tetris piece) for his tempo last week, and we used it again. This time it featured the good old 360 degree Oklahoma wind that is at your face at almost every turn. He led through the first half and then I led the rest. The splits are a little weird, but we started in 5:12 and brought it down to 5:06 for the last mile. The blocks are exact distances here, so it was easy to know when we had gone 1/4, 1/2 and 1 mile at different places in the course.

The finishing point gave us just shy of 10 minutes back to the track for 300s. I wasn't feeling too sharp, and it showed. I was between 48 and 49-high on the 300s, Jordan was 48-45. The jog was a little slower than it probably should have been too.

As it turned out, Jordan was being a milage hero and managed to get in a longer warmup and cooldown than I did. Who does that?

4 Mile Tempo, 300s

Time: 81:00
Distance: 12.5 mi.

Target: 4 mile tempo at ~5:10; 6 x 300m in a good effort with 100m quick jog
Workout: 20:46 (5:12, 5:10, 5:15, 5:08); 48, 50, 48, 49, 48, 47 (8:10 for 1.5 mi.)


Mile 1 on Town Lake is on the bridge near Barton Springs

Chilly, windy morning in Austin. Joe and I ran from his house down to the Austin High track. We dropped off our flats and met Stanley, who had run from campus. The tempo was from the 2 mile mark to 0.0 and back. There was a fairly strong wind from the west, so the way out wasn't too bad, but we were fighting it all the way back. I was pretty stiff for the first mile of the tempo, but settled in. If the wind hadn't been so bad it wouldn't have been terrible to make this 5 miles, but the 5:08 at the end was a fight.

Joe and I jogged for 10 minutes and switched into flats before starting the 300s. We knew that one straightaway would have a lot of wind, so we didn't focus on the time other than to try to run even throughout.

Overall, it was a good workout despite the Oklahoma-esq wind. Unlike Oklahoma, however, there has been minimal leg bitage.

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.

Morris Williams Hills, 300s

Time: 90:00
Distance: 13.5 mi.

Target: 16 steady to hard hills; 6 x 300m in ~48 sec with 100m rest in ~25 sec (~7:20-25 total)
Workout: 16 hills from 42 down to 35ish?; 300s from 48-49 down to 46 (7:26 total)

An okay workout, but I was feeling a little off of it on both the hills and the 300s (especially the last one that the guys blazed). Tried to keep under control on the hills, which meant getting dropped a little bit up and then catching up across the top of the hill. These are never my best workouts, and both hamstrings were very tight so I wanted to make sure not to over do it.

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.

300s, Tempo, 300s

Time: 90:00
Distance: 13.5 mi.
Map (warmup/cooldown)

Target: 6x300m (50 sec) with 100m jog (25 sec); 3 mi. tempo (5:05); 6x300m (50 sec) with 100m jog (25 sec)
Workout: 300s averaging 52ish, jogs were a little slow; 5:02, 5:05, 5:03 (15:10); 300s at 50 down to 47 (with one 54), jogs again slow



First workout at Zilker Park this year. Warmed up about 26 minutes (3.75 mi.) to the park where Vig had marked out an 800m loop (with each 100m marked). For the 300s we did three loops taking off two 100m sections on each. For the tempo we just did 6 loops. It was very humid, reminding me of our 1ks workout out there last year.

A bit of shuffling of groups, and who was running what, but Erik, Jake and I stayed together the whole way, which was solid. This seems like a workout that would've floored me last year, so I was pretty happy with it. Right hamstring/adducter/glute was tight, but not terrible. Calves/achilles sore by the end as well, as I did it all in flats.

6 Mile Tempo, 300s

Time: 100:00
Distance: 15 mi.

Target: 6 mile tempo on Town Lake in ~5:20 pace; 6 x 300m (50 sec) with 100m rest (25 sec)
Workout: 32:10 (5:22); 6 x 300m all in ~49.5

Overall a good workout, but not feeling quite as good as I wanted to. Having a bit of a hard time breathing on the tempo and some mild stomach issues. We got out very slow (5:45) due to some miscommunications, but we were able to get back on it. Felt good on the 300s back on the track, and it was good to get in spikes for pretty much the first time. It was pretty humid and I was feeling it. Erik, Jake, Habben, Kyle and I ran as a really good pack, though.

2 x 4 Mile Tempo, 300s

Time: 97:00
Distance: 15.5 mi.

Target: 2 x 4 mile tempo with 2 min rest on Town Lake, both in 22:00 (5:30s); 6 x 300m with 100m jog in 50
Workout: 21:40, 21:20; 6 x 300m in 47-49

Very good workout... an improvement from the tempo two weeks ago and far better than when we did a similar workout at this time last year (8 miles straight, which turned into the pain train). The first 4 (with most of the guys) felt very relaxed and was still totally under control for the second 4 (with Jake, Habben and Stanley). Had to do a little work to keep us together on the second half, which was definitely worth it as it was very good to finish together.

The track work was also good and controlled. Ran together and felt good to get the legs going. Calves and achilles a little sore afterwards, but nothing serious. Right piriformis/glute also a bit tight throughout.

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.

4 Mile Tempo, 300s

Time: 90:00
Distance: 13.5 mi.

Target: 4 miles on Town Lake in 21:00; 5 x 300 in 52, 200 in 50
Workout: 21:20; a few pacing issues, but mostly on it

Pretty good workout despite being a little off on the tempo... Paul and Stan were on it about 30 sec. ahead but Brandon, Darren, and Jake all were back a bit. It was VERY humid which contributed to me being in the tank early (especially stomach-wise). Bounced back pretty well for the track stuff though, and felt pretty comfortable for that.

(Posted from my iPhone... wooo!)