Speed work day!!
Incredible 55 degrees and track almost clear of snow (but not fun, splish splashy water to run through!) Split the workouts into three, as yesterday was kids first day back to school and we have new "joiners" that did not need speedwork on day 2!
1 mile w/u stretching and drills
Group 1 ran the curves and jogged the straights for as long as they could tolerate + 8 x 100m strides
Group 2 helped Dalton prepare for his weekend indoor meet where he has opted to do the 60m, 300m and 600m. Mile breakdowns x 3, made up of 800m at mile pace, 90sec rec, 400m at 800 pace, 90 sec rec, 200m all out, 30 sec, 200m all out, 400m jog. Noticed that D was falling off on second 8, so took off from last set. Got out blocks and had teammates help him learn starts. 8 accels from blocks.
Group 3 (mine) fartlek!!--did 3 x 10 minutes of 30 seconds at 2 mile pace, 30 seconds rec run. Crazy strong headwind on backstretch
Set 1 paces: 6:21, 5:59, 6:01, 5:52, 6:27, 6:00, 6:31, 6:31, 6:45, 6:15
Set 2 paces: 5:31, 5:45, 5:29, 5:32, 5:09 (topped out at 4:30 pace at one point--Bryce joined in and got me flying!!), 5:45, 5:47, 5:52, 5:33, 5:49
Set 3, alone--everyone bailed and either finished mileage or joined Dalton for his last set...sigh: 6;15, 6:04, 6:22, 6:21, 6:15, 6:23, 6;16, 6:18, 6:21, 5:47
Pretty inconsistent, but not easy to do a workout, watch the other workouts and yell encouragements/corrections/random thoughts...Happy to get some movement in the ole legs adn be able to breath a bit better (recovering from strange cold and readjusting to altitude).
Got roped into doing a 12 mile snow shoe race on Saturday (WHAT??) and just booked flights for Cross Country Nationals in San Diego on Feb 5!!!! REALLY excited about this upcoming racing season... |