Doug's Running Thingy

Easy mile (8:15) and a bit quicker mile (6:48) for warmup, before a little track work.  Did 8X block starts at 400 meter start out to 40-50 meters, then 2X block starts all the way through the curve.  Followed that up with 2X 450 meters, working the curves and floating the straights - clocked the last 400 of each, 73 and 68 - last 50 of the second one was pretty rough. Three laps barefoot on the infield to cool down.

Tried the distance interval feature on the Garmin at lunch today in the neighborhood - I have only used the timed interval setting until now.  One mile warm up and then 8X 0.25 mi with 3 minutes rest interval.  Did the first 4 pretty strong between 82 and 78 on varying terrain, then eased off a bit on the next 2 (88, 86), so I could finish strong on the last 2 (80, 77).  Ran the 3/4 mi easy back to the house.  Tight right hamstring early on, but loosened nicely and feels ok now.

Tried a little north loop time trial in the woods today - good mental toughness run.  Start of the north loop is 2 miles into the run and I had planned to work the first quarter mile, cruise the 2nd quarter and work the final stretch of the 0.8 mile section.  Went well right up until about 200 meters to go when I felt pretty rough.  Pretty sure it was Keith Brantly in a presentation at a XC meet where he talked about his coach telling him that if you reach a tough spot in a run, that is the time to throw in a surge... the result will either finish you off, and you will know you weren't ready for that pace or its just not your day, or, you will be reenergized to finish strong.  Well, I tried digging a bit deeper to see if I could work through it and, sure enough, it was a difficult but satisfying run - 4:51 - one second faster than the last time I ran the north loop hard.  Walked about 100 meters after that and then jogged the last mile back to the car.

Quick workout in the neighborhood at lunch.  Two quick miles for warmup (6:50, 6:41) plus a quarter mile, and then 2X long hills (220 meters at 40 and 39 seconds) with 500 meter rest.  Finished up with a bit less than a mile cool down.  Nice weather and rested legs should set up tomorrow's track work nicely... if I can just get out there and do it.

Worked all day laying flooring and building a valance to hide the projector screen, and finally got out to the track after 5 with limited enthusiasm or strength.  Did a mile warm up and then 4 block starts to 50 meters, 2 block starts to 100 and another out to about 150 - the last one felt surprisingly good.  Dungeon remodel is coming along nicely, and I got a bit of training in - its all good.