Doug's Running Thingy

Two mile warmup on the trails, then a little ladder on the track - 200, 300, 500, all at about 70-72 pace.  Still sore and achey, so didn't push too hard.  Followed up with some barefoot striders and two laps on the infield.

Did the Garmin quarter mile interval workout in the neighborhood again - 8X 0.25 mi with 3 minutes rest interval, mostly walking.  Much better effort than last week, with the only reps over 80 being the first, the last, and the 6th which has a 200 meter gradual incline to start.  Was the heat and the strong penultimate effort (76) that dragged the last one to 83, but thats cool.  68 degrees and sunny - wham!  nearly too warm all of a sudden - yesterday it swung 44 degrees here from 6AM (26) to 4PM (70) - always good to crank up the sickness level in town - ugh.

Planning a good track workout in the morning, so I took it a bit easy this afternoon with just a trail run on the ravine trail and north loop.  Stepped it up considerably (6:22 pace) for the 0.8 mi north loop, and then eased it back to the jeep at 8:00 pace.

Officially a zero for the day, but 10 hours assisting at a track meet surely counts for some good cross training.  Travis ran first leg of the 4X800 and never felt smooth or fast - passed the baton in first place right at 2:10 - needs that to be sub 2:05 late in the season.  Then, six hours later, he ran the 3200 with 2 of his senior teammates.  They hit the mile together at 5:16, and then Travis let them open about 10 meters on him over the next 3 laps.  He actually looked real smooth and strong and he finally woke up on the last lap, running a 70 and finishing 2nd overall with a 10:21 PR, a couple seconds ahead of one teammate, and just under a second behind the other.

Two and a quarter miles warm-up followed by 4X50m block starts, 2X100m block starts and 2X150m block starts - all on the curve, and all full speed.  Stretched and loosened up fully, and then did a 600 with 1:45 as the goal.  First two 200s were close to pace, both at 36, then the last 200 was 38, so 1:50.  Surely could have strained to get closer, but I worked the starts pretty hard and didn't want to press my luck.  Found out today that the kids' track meet next Saturday has a community mile and community 600 - interesting.