I only run on days that end in a "y."

Legs very sore and stiff today.  Felt much better after a couple miles in.  11 miles on the trail.

5.5 super easy on the trail at lunchtime.

OK – the workout -

3.5 miles warm-up followed by 2400m x 2 with 400m active recovery.  This workout was called Straights and Curves workout.  I had to get clarification because I had not heard of that before.  The gist of the workout out is to go faster on the straights of the track and slower on the curves while keeping the overall average of the laps at 10k pace.  I looked this up and I knew I needed to run around a 1:31 lap for a 6:04 pace.  It was a bit difficult keeping track of my speed with the variation of pace.  I had to use my watch a lot to keep track of the 100m times as I went around.

6 laps, 2400m – 1:31, 1:33, 1:30, 1:30, 1:29, 1:31 – average 6:04 pace.

400m recovery in 2:07

6 laps, 2400m – 1:30, 1:32, 1:31, 1:31, 1:30, 1:24 – average 6:00 pace.

2 cool down laps and then 3 laps with 6 x 100m strides on the straightaways in :18 and slow shuffle in between.  Another cool down lap and then 1.5 miles back to the car.

The workout was good.  It was a bit hard running consistent laps with the speeding up and then down but somehow I managed to run them pretty close.  Towards the end it got a bit harder than I thought it would be.

Overall a good solid workout.

I took yesterday off due to no time to run, and did 8 easy this morning.  I could still feel some fatigue from Tuesday but it got better as the run went on.  Kept it pretty easy – didn't wear a watch so just went by feel.

It didn't feel as cold as the temp gauge said it was - 38 degrees to start.  When I got back it said 45.  That seems more like it.  I wore a pullover on top of a singlet.  I had to take the hat off by mile 2 and would have felt better with a lighter long sleeve shirt.  Fortunately I wore shorts - I would have really burned up in tights.

6 easy miles on the trail at lunch.  Super busy that past 2 days and this run was needed to clear the mind.  Beautiful day down here- sunny, 60's and a light cool breeze.

The town is going a little bit crazy with all the F1 race events going on.

Finally getting around to putting this in.  Tough, tough workout!  Maybe I need to start heading the advice of my coach who says I may need to start running less miles while the legs adapt.  These workouts don't seem like much when I look at them on paper, but they are not easy, that's for sure.

Arrived a bit early for a couple easy miles then met up with the group at 7 am.  The group is splintered right now - some racing, some doing a long run, some doing the track workout.  Anyway, there were 5 of us doing the track workout no one in my pace range.  So I knew it was going to be mentally tough at the very least.  

Ran 2 more easy with the other runners then started the workout on my own.  The others went to the trail for their 2k - I stuck to the track since I could keep better track of my pace.

The workout: 2k @ 10k pace, 3 minute rest, then 1k @ 5k pace, 1k @ 5k -30 sec pace, 1k @5k pace, 1k @ 5k -30 sec pace.  Continuous - no stopping!!  The last 1k was very hard to get through. 

2k - Laps (1:30, 1:31, 1:31, 1:30, 1:30, 1:31) 6:02 pace

3 min rest then 4 x 1K continuous running

1k - 3:32  (5:41 pace)

1k - 3:53  (6:14 pace)

1k - 3:35  (5:46 pace)

1k - 3:55  (6:18 pace)

1.5 miles cool down on the track - I wanted to get a couple more in but had to hurry to get to my son's 9:00 am soccer game.