High Speeds

Tody did 8x1000, alternating uphill and downhill. My target pace uphill was 3:10, downhill - 2:55. Splits 2:53, 3:17, 2:53, 3:11, 2:54, 3:08, 2:55, 3:00.

The first four were done off 200 meter rest - then I increased it to 400. I'm particularily happy with the last interval - 3:00 uphill (4:48 pace). 

Today focused on speed. Did 2x1 mile with the first three quarters at 5:36 pace, and the last quarter in 60 (on the second I got 59 for the last quarter). Then did some 200s. The fastest I could go downhill was 28 - but I was also able to do a 28 uphill. This means that there's some flexibility issue - the power is there.

Today attempted to break 5:00 average for 5 miles down the canyon. Didn't go so well. Ended up with 25:35. Started out on pace - 7:29 at 1.5, but the heat got to me. Had 10:06 at two miles, and then struggled to stay afloat after that.

Repeated the 5x5:00 workout of Tuesday. This time things went better. We started earlier, to avoid the heat, and my father also decided to play rabbit. I started out at about the same pace for the first 1.5 (7.:27), but no heat bear jumped on me. My total time was 24:39, with the last mile in 4:52. This is a significant psychological barrier that just got broken. It is another step towards the OTQ in the marathon.

Today did a new kind of workout - 12x400 down the canyon with two hundred meter rest. The intervals were supposed to be 64 and the rest was supposed to be 1:15 so I'd average 6:00 pace per mile, but that didn't happen. I averaged 66 seconds per interval, but my recoveries were shorter (a little over 1:00). Towards the end the heat started bothering me, but I held it together and kept doing 66s.

Today ran 10 miles in the morning, and paced my brothers for their workout. In the afternoon ran three miles - with two fast down the canyon. I didn't have a specific target, was just trying to get a good shake-out. The first mile was 4:40, the second 4:49. This is I think a repeat of my fastest two miles down the canyon, and an indicator that my speed has improved.

Tried the 12x400 workout again - was unable to break 68 after several attempts. Think this is due to sleep deprivation. Ended up pacing my Dad for his 5-mile tempo at 6:00 pace, then running the last mile hard. My last mile was the same pace as my unsuccessful intervals - 4:38. Total of 12 today.

Today tried the 12x400 workout again. This time I was able to hit the target pace. The trick was to do 100 meter strides before starting - I did four of them until I was hitting my target 400 pace. I also put extra effort into stretching - and it paid off.

The recovery was 200 meters - averaging about 1:15. My first two intervals were in 62, then one in 63, after which the majority were 63 or 64, with one or two 65s and a 62 at the end. Felt good to stretch my legs.

Heat wasn't a problem during the workout, but it was fairly miserable during the cooldown. Ended up doing 14 miles in the morning, plus another two at night.