I am one with the levee and the levee with me

5k pace workout. 5x1200m (3:30 rests), 30s rest after 5th, 1x400m at mile pace. The rests felt like an eternity to me, but Sam insists to go 1:1 rests on 5k pace stuff. 

In any case, the workout went very well. Reps were 3:36.5, 3:34.9, 3:36.9, 3:31, 3:35.0. After a 30s break, the last 400m was done in 64.1.

I had to take a bathroom break after #4, and it was an odd sensation to basically go straight from sitting down to 5k pace. But I'm really happy with the 400m. I've had a hard time in workouts shifting gears, but this one came naturally.

Super easy run with Tabor and Ryan around Whatcom.

4 mile tempo on the Urb. Had to get up early to squeeze this in before class. I've been feeling really good about training lately, but this run did not go well at all. I started out shooting for 5:15 pace and came through the first half mile in 2:55. And I thought I was dead on pace. From there I picked it up to 5:38, 5:29 (11:07), 5:29 (16:36 + 180 turnaround), 5:24 (22:00). 

This is the second time I've struggled on a morning workout, although this was much worse than the last. Perhaps I need to warm up better. I was in a rush to get it done in time for class, so I skipped the usual strides and some of the drills. Also, I haven't done as much recovery stuff in the last two days - no rolling out or compression socks - maybe that contributed to not feeling on top of it today. I've got one more session on Saturday this week, I'll try adding in that other stuff and see how I feel then.

10 easy on the Urb and around campus. Had to split it up into 6 and 4 mile runs because of class schedule.

Track day. 2x3200m (10:32, 10:28); 2x800m (2:24, 2:22), 2x400m (66.6, 65.9). 2:00 rests between each rep.

I felt great. This is the first workout like this that has felt good shifting gears.

10 easy in Gig Harbor.

Mile pace session. I had something of a breakthrough. The workout was 2x200m, 2x800m, 4x400m, 2x200m at mile pace with 2:1 recovery. I had the best weather of the season so far, sunny and 65 degrees with only a light breeze. The first 200s were uneventful, as I ran 33.5 and 33.0 and thought I was feeling slightly sluggish. I started the first 800 slightly worried, came thorugh the first 200 in 32.x and then reached 400 in 63.x. I was stunned. I haven't run a 63 all season, and I felt like I had slowed down. Anyway, I finished the rep in 2:09.5. I ran the next 800 pretty much the same, 63.x first lap and then 2:08.5. I decided to try to hit 63-64 on the rest of the 400s and see how it felt. Those went by in 63.7, 64.9, 63.4, and 64.5. Last 2 200s went 31.5 and 31.0. 

Reps: 33.5, 33.0, 2:09.5, 2:08.5, 63.7, 64.9, 63.4, 64.5, 31.5, 31.0.

AM - 6 miles easy. Tuesdays and Thursdays are going to be hectic for the next little while. I decided it would be best to split today into 2 runs.

PM - 4 easy.

4 mile tempo on the Urb. 20:51 total time (5:12, 5:13, 5:20 including 180 turn, 5:10). I felt pretty good, and this is in stark contrast to the same tempo I ran last Thursday. Funny how you can just have a day that is completely off. 

AM - 4 easy.

PM - 7 easy on the Urb. This run puts me over 1000 miles for the year so far, which is the best start to a year that I've ever had.

AM - 4 easy

PM - 6 easy

Early track workout. 2x3200m (2:00 rests) @ tempo, 1x1600m (4:00 rest), 2x400m (2:00 rests). Reps were as follows: 10:31, 10:29, 4:45.2 (70, 72, 72, 71), 64.6, 64.6. I'm sore and tired from this week, but the workout was controlled and it felt good to cap things off with some quality work. 

One easy hour on Galbraith with Pete.

10 easy around Padden.

5k pace workout w/ Sam. 2x1600m (4:00 rests), 4x800m (2:00 rests), 30s rest then 300m sprint after the last 800.

Met at Sam's then headed to Civic field. It was windy on the track, but otherwise a nice day. Reps went as follows: 4:47, 4:46, 2:21, 2:21, 2:22, 2:21, 46s. The first 1600 felt hard, but I was leading it and the wind was worst at that point, but the rest of the work was very manageable. For some reason I thought we were only doing 2x800m, so after we finished the 2nd, Sam said "2 more," and I was a little confused. But it was good mental practice having to work harder than I thought I was initially expecting. 

Also, I tried out a new pair of Mizuno Ekidens. I've been looking for a new racing flat for the roads and stumbled across this one. I liked it. It wasn't ideal for the track, as there was a little too much play in the shoe around the turns, but on the roads it should be ideal.

8 easy from campus. Boulevard to Arroyo.

7 easy, then 4x200m on the track. No watch, as mine has sadly bit the dust.

6 easy down Boulevard.

Race day! The local police department puts on this race every year as a fund raiser for the families of police officers who are killed doing their jobs. They also offer a decent cash prize to the winner, and in the past it's drawn some pretty good competition. For various reasons, all the usual suspects were absent, so it turned into a comfortable win. From the gun I went to the front. There were a couple guys that went with me, but by a half mile their footsteps were fading. I reached mile 1 in 4:55 and it felt comfortable. I kept my foot on the gas to be sure I didn't let anyone sneak up on me, but more than anything it turned into a hard tempo. I finished in 15:19. The course is USATF certified, so it ought to be some level of accurate. I'm encouraged at how comfortable 15:19 felt. It should mean good things to come.

9 easy up on Galbraith.

Easy loop around Whatcom.

Mile speed day! Went to Civic with Sam and did a total volume of 4800m: 4x200m, 2x800m, 4x400m, 4x200m, all with 2:1 rests. The weather is getting warmer, it was sunny although a bit breezy. Not as bad as last week's Tuesday workout, but noticeable on the turn into the homestretch.

Anyway, the workout got underway with all 4 200s at 33s. Then into the 800s with a 2:09.6, 2:08.6. Same start as 2 weeks ago. The 400s were slightly better with all 4 in 63, starting in 63-high and progressing to 63-low. Then the 4x200 in 31, 32, 31, and finishing up with a 28. First time under 30 for the season. Everything felt very controlled. My legs really started to feel the hot pace in the 3rd 400, though not in a painful sort of way. More in a weight lifting sort of way where you do enough reps and your muscles want to give out on you. But the last 63 felt comfortable.

Things are really coming together. I'm shooting for roughly 14:50 this Saturday, which would set me up well for a sub-14:40 attempt in June. Still plenty of time.

Afterwards, Sam talked to me about keeping my mind open to the possibility that I might be a miler. Nobody has ever suggested that to me, but Sam has been right about plenty so far, and my trust in his coaching is growing. So I didn't blow it off, but it goes against everything I've thought about in the last 6 or 7 years. He thinks more likely the 5k is my sweet spot, but we'll see. 

Regardless, now it's 3 days of rest and recovery.

Soggy midnight run around Padden. Just the way it goes sometimes.

Easy 6 + 4x200m in 34, 34, 33, 32.

6 easy on down Boulevard.

I finally went sub-15! Today's race went about as perfect as I could have hoped, aside from letting myself get outrun in the last 800m. 

The weather was pretty good for Bellingham in April. Sunny and warm with a light breeze (5-10mph). A few of my former teammates and I were shooting for about 14:50, and another guy agreed to pace us through 3200m in 71s. The race got underway, the first lap was a little quick, but things settled in with Ike out front with me eventually settling in behind a string of 3 guys. Perfect positioning. They completely cut the wind, and I just allowed myself to be towed through the laps. The pacer was slightly slow, but I was okay with that, overall he did a fantastic job. I reached 1600m in 4:45 and 3200m in 9:33 (4:48). I've been preparing myself for a really painful final mile, but up to that point I felt pretty good. By then I had moved into 2nd in preparation of the pacer dropping out, and he was kind enough to tow us through another 200m to 4 laps to go. 

I did my best to maintain pace, but inevitably dropped slightly. I saw a shadow on my shoulder and assumed the pack was still behind me. With 2 laps to go, the shadow moved to my side and materialized into a person, and I matched pace as he took the lead. I didn't recognize him. But he towed me through that lap, and I should probably credit him with helping me take off those final seconds to get under 15. But with 500m to go he made another surge and I had allowed too much of a gap to open. He moved steadily away and ended up winning in 14:51. I didn't really shift gears till 200m to go (14:22, 4:49) where I kicked it in with a 33 for a final time of 14:56.2. 68-69ish final lap. I can do better.

But I am unbelievably happy to finally break 15. I was honestly hoping to run a few seconds faster, but I have to be happy with chopping 19 seconds off my PR. And based on how this felt, I think more time will be coming off by June. 

Knowing that I can always improve my racing, I recognize that I made a major mistake letting 1st place run away from me. Yes, I was hurting, but not as bad as I was expecting to. He may have beaten me anyway, but then I'd have been that much closer to my <14:50 goal. 

Regardless, it is great to know my training is paying off.

Splits (hand timed):

1:10.5, 1:12.1, 1:11.4, 1:11.7, 1:12.5, 1:11.4, 1:12.5, 1:12.4, 1:12.3, 1:12.3, 1:11.9, 1:11.8, :33.2, 14:55.9

12 up on Galbraith with the crew. 89 minutes.

10 easy around Padden.

Track day! And the weather has hit full summer mode as of today. 70 degrees and sunny. Gotta love it.

I struggled some in this workout, which I think is safe to say was due to Saturday's race and pulling an all nighter last night to get some school work done. Still a good workout, I just definitely wasn't firing on all cylinders.

It started out fine with 2x1600m in 4:46. Sam told me to do 3 16s if I felt good and end with 2x800, but I could tell by the end of the 2nd that breaking it up would be best. So I did 4 more 800s. 2:22, 2:23, 2:28, 2:24. Then a 100m jog (~30s) and then a fast 300m in 47. I developed a side ache on that 3rd 800 that slowed me some. I wanted to hit them all in 2:22 or faster. But no worries, I just need some rest and things will be back to normal.

As usual, 2:1 rests on everything.

Easy loop around Whatcom.