May the Mass x Acceleration be with you

AM - Easy 3.02 miles in 24:23 (8:05/mile) (8:14 - 8:00 - 8:01)

PM - Speed work

Warmup

LMx7, Easy 3 miles warmup in 22:40 (7:33/mile)

2x500@1/2 marathon pace with 300m recoveries
1:53, 2:00.5

4x150m with 250m recoveries
Distances were off, because I wasn't sure where to start.

Workout

6 laps of straights and curves, with a little extra jog at the end. It was a bit of an interesting workout. Apparently summer doesn't mean the school will be empty. Just as I was finishing my warmup, too late to back out of the workout or delay it, a group of students came out of the building up the hill and walked down to the track. They were in groups walking around the track and goofing off the whole time I was doing the workout. At one point of the kids decided to join me and challenged me to a race. When he heard I was running 10 miles, though, he gave up quick! The rest of the time they kept asking me "how far have you gone now?" At least this workout is easy to do from any lane.

19.7, 20.2, 20.0, 19.9, 19.3, 19.9, 19.6, 19.5, 19.7, 19.3, 19.7, 19.8

 2 sets of:
15 pushups
15 burpees
32 crunches
20,25 squats
15 bench dips
32 back raises
10 Good mornings
12,10 Feet elevated pushups
15 lunges uphill

Cool down

Easy 3.56 miles in 28:05 (7:54/mile)
8:06 - 7:51 - 7:51 - 4:18 (7:42/mile)

AM - Easy 3 miles in 24:40 (8:13/mile)

PM - Easy 5 miles on the trails in 40:07 (20:09 - 19:58)

AM - Easy 3 in 23:59 (8:00/mile)

PM - 3200m at All-comers track meet in 11:22!

Warmup

Easy 1.27 mile warmup in 10:16
Skipping Exercises
2x500m@ 1/2marathon pace, 300m recoveries (approxmately) - Total 1.1 miles
1:57.8, 2:06.7 (.32 miles)
Ran out of time to do my complete warmup. Had to skip the strides.

Race

3200m race on Sparks Track in 11:22!

My goal was to at least break 11:30, and hopefully get down into the low 11:20s. Unfortunately, I have been extra tired the last couple days, and there was no competition in the meet. Usually there a rea couple guys running in the 10 minute range, then a couple in the low 11-minute range. This time, it was Mark and me at the front for the first two laps. The first lap I let Mark let, but it was way too slow. The 2nd lap i ran on his side, on the outside of the 1st lane. It was a better lap, but stll on the slow side. The first half of the 3rd lap was in 44, so I decided I couldn't hang back. I had to make a move, so I took the lead and pushed the pace to try to catch up with my goal.

At the 1600m split Mark was just a couple seconds behind me and I could still hear his breathing. However, just after that I couldn't hear him anymore. I was in the lead and ended up winning by 28 seconds, as Mark finished in 11:50. I was trying to keep my pace at around 85 through laps 6 and 7, and I wanted to try to hit 80 on the last lap (I ran 80.8 two weeks ago). I was very pleased with the time and the overall race. I am certain that if there had been some better competition (i.e. someone a few seconds ahead, or right behind me) I would've broken 11:20. I'm sure my 6th and 7th laps could've been faster had there been someone to shoot for. Oh well. Maybe next week.

Lap Splits:
1 - 01:28.4 - 88.4
2 - 02:55.1 - 86.7
3 - 04:20.9 - 85.8 (off of a 44 200m)
4 - 05:45.1 - 84.2
5 - 07:10.8 - 85.7
6 - 08:36.8 - 86.0
7 - 10:02.4 - 85.5
8 - 11:21.9 - 79.5

Cool down

Cool down of 5.83 miles in 48:08 (8:16/mile). I ran part of the first mile with Mark and some of his youth runners, at around 9/mile pace or so.

Splits: 8:57 - 8:03 - 8:47 - 8:11 - 7:33 - 8:01 pace

AM - Easy 3 miles in 24:49 (8:42 - 8:05 - 8:03)
A little tired from the race 12 hours ago.

PM - Easy 5 miles on the trails in 41:05 (8:13/mile).
Still pretty tired from the race last night I guess.

2.6 mile warmup. My Garmin was beeping low battery right from the get go, so I turned it off during the warmup. I knew I wanted it for the two 400m pace runs I was going to be doing. I ran this pretty quickly, especially the last mile as I through in a couple surges to prepare for the pace runs.

2x400m @ 8k pace. Prep for tomorrow's 8k race. I wanted to run these at 5:50/mile pace, but ran slightly fast. They should've been in 87.5, but the two splits were:
86.75, 86.65

2.6 mile cool down in 19:56 (7:40/mile)
Splits: 7:42 - 7:40 - 4:35 (7:36/mile)

I was supposed to run an 8k race today. However, for some reason I couldn't get any sleep last night. Lots of different factors there. When the alarm went off at 6am I felt pretty crummy. Plus it was pouring down rain outside. Plus the weather forcast was prediction thundershowers. Plus I hadn't yet registered for the race, so no money lost. Plus it was a 40 minute drive to the race. I decided not to go. I went back to bed, though I didn't sleep much more. I think I ended up with about 4 hours total. So, instead I did the following workout at 11:30. It was cloudy, no rain, not hot, but pretty muggy.

Warm up

7xLM
Warmup - 3 miles in 23:04 (7:41/mile)
Splits: 7:57 - 7:30 - 7:37
Skipping exercises, LL

2x500m@1/2 marathon pace with 300m recoverieis
2:01.3, 2:02.7

4x150m@5k pace with 250m recoveries. Not sure of the distance on the first one.
30.3, 31.9, 33.3, 31.4

Workout

Circuit training comprised of 2 sets of:

400m@5k pace
15 pushups
15 burpees
30 crunches
20 body weight squats
400m@5k pace
15 bench dips
20 back raises/australian crawls
15 good mornings
12 feet elevated pushups
15 lunges
400m@5k pace
Right now I figure my 5k pace is around 86-87s per lap
My splits were: 84.6, 84.4, 84, 83.9, 78 = 6:54.9 for 1.25 miles, which is about 5:32/mile pace

Cool down -

3 miles in 22:50 (7:37/mile)
Splits: 7:47 - 7:36 - 7:28.5