I am one with the levee and the levee with me

12 easy on Galbraith with Sam and Keith. 1:30:30

Track day. 4 mile warmup including strides and drills. This workout was a tweak on the last couple. 4x200m, 1x800m, 4x400m, 4x200m, all at mile pace with matching distance rests (e.g. ~2:00 between 400s). I was really anticipating that 800m, but and after I got through it the rest was cake.

4x200: 33, 34, 32, 33

800m: 2:13.5 (came through in mid-65 but slowed on the second half)

4x400: 66.5, 65.8, 66.1, 64.8

4x200: 32.5, 32.5, 31.8, 31.8

I wanted to nail that 800m a little better, but technically it was dead on my current mile pace. I had a scare this weekend that maybe I'm getting sick, so I started this workout planning to drop if my body wasn't having it. But I felt fine, hopefully whatever it is doesn't progress further.

Added full core after.

On a positive note, all my aches and pains have all vanished. The shins feel good, knees are solid, the hip flexors have relaxed and my hips are showing good mobility. I had a minor bit of tightness in my left achilles today I need to keep an eye on, but my body is handling this faster training very well so far.

10 easy around Padden. 64ish minutes for the 9.6 around Padden and then 4x100m strides. I ran this with Tanner and, as usual, the pace was faster than I really wanted. But the legs felt good considering the workout yesterday.

5k pace workout. 5600m total: 4x(800m, 400m, 200m) at 5k pace, with (60s, 30s, 30s) rests. I had beautiful warm weather with little wind and sunshine. Intervals went as follows:

Set 1: 2:25.0, 72, 36

Set 2: 2:24.5, 72, 36

Set 3: 2:25.0, 72, 35

Set 4: 2:25.8, 72, 35

I had a little mental lapse on the 4th 800, that should have been a touch faster. I was wanting to run 2:23-2:24 for all the 800s, but I seemed to slip a bit off pace on the 3rd 200m each time. But overall I think this was a great workout. I felt very relaxed through the first 3 sets, and the 4th 800m was a bit tougher, but the lactic acid hadn't built up till that point. My legs are tired, but they responded nicely thorughout the workout.

There was a pickup game of soccer going on in the infield, and I had to dodge wayward soccer balls throughout the workout. Very frustrating. I even got hit at one point, the ball hit my trail leg during the 3rd 800. I didn't fall, but the hit foot swung back and kicked my right calf pretty hard. It was sore through the rest of the workout and is very tender to the touch at the moment. I've got ice on it and am going to baby it tonight and tomorrow. Crossing my fingers there wasn't any damage done.

10 easy down the Urb. My calf was very sore but warmed up about 3 miles in. Seems to be a minor strain.

Track workout: 2x3200 @ threshold (2:00 rests), 2x800 @ 5k pace (2:00 rests), 2x400 @ mile pace (2:00 rest).

The weather was nice again today, warm and sunny, although the wind has come up again and the homestretch was tough on the faster stuff. The threshold work was easy and I rattled off 5:15s and hit 10:30 on the nose for each.

The 800s were tougher. I went 2:26, 2:25. The 400s even worse at 67.7, 68.0. I severely underestimated how difficult it would be to pick up the pace at the end.

What excited me most is how easy 5:15 pace felt. I felt like I could run it forever.

Oh and the calf seems fine. I was ready to hold off a day on the workout if it acted up, but it didn't complain through my warmup or strides, so I went with it. It's just another sore muscle at this point.

10 super easy around Padden.