Chilly but no wind track workout
Sent kids out to do free fartlek on the trails (jealous) but one stayed back to help me with first half of workout as he just returned and is feeling like he is not quite up to par with the guys that have been working out consistently (SO, thought he'd take his chances running with the ol' girl!)
warm-up/stretching/drills + 2 strides
1200m @ 6:44 to re-warm up; 400m jog
4 x 600m with 200m (90 sec) jog rest Goal-6:20 pace actual: 6:14, 6:11, 6:17, 6:15
Bit longer of a break to check out with the kids about their workout AND talk to Dan Spale who was visiting us from Runners Roost, who recently has joined us for a workout...
1200m @ 6:50 (was supposed to be 6:44 again...); 400m jog
4 x 400m with 200m (90 sec) jog rest Goal: 6:08 Actual: 5:54, 5:54, 6:03, 5:29
Mile cooldown
Felt really awesome and had planned to take a short break and then head over to the Roost for some more miles. Great plan until: a sprinter was out on the track after everyone left and had planned to try and time trial by herself (well she had a guy friend with her, but his sweat pants were too big and he was running out of them...) SO, spent some time talking to her as she had LOTS of great questions about moving up from the 100/200 to the 400. After her time trial, explained that any kind of time trial done this early in the season (pre-season), this cold, with that many layers on, alone = more like a tempo type effort and got her very excited about how that translates time wise for her. Made plan to "time trial" with her at the end of next week with a few more folks around to help push her.
Drove across town, went into the Roost to say hey (club was meeting about a mile away) when a family walked in to buy running shoes, as one of the sons had signed them all up for a marathon relay. Dad recognized me from scouting (as one of the lone female lodge advisors, I kinda stick out...) and we got to talking...SO did not meet the club and missed out on some more miles...sigh...BUT still ate the same amount of chocolate that I had planned for! YAY! |