my makeup may be flaking

Ballard Lock/Lake Union

AM 2.9

PM Ran to Roosevelt highschool to run with the CNW tuesday night track workout. It was somewhat colder this week so I thought it might be wise to move my track workout from the morning to the evening.

Added bonus was that I got to run a track workout on an all-weather track instead of the dirt at greenlake and it made a huge difference.

Workout was 8x400m with 90-120seconds rest (I usually took about 100seconds).

The elite guys were there too and they always start with a "warmup quarter" so I jumped in with them and made that one my first rep. At the 200m mark I turned on the jets and suprised myself with a 71-72 for the first rep, given that all the other guys ran around a 76 I probably split something like a 33-34 for the second 200.

After that the workout started properly and it turned out that Mary Kate Anselmini (former Stanford runner with very similar PRs to me) was also there and doing the same workout, while most of the elits were doing a 20minute tempo (on the track). So we had some run sprinting past all of the fastest runners in the state together. We usually started out together running side by side until she would fall back a little in the last 150 except for the second to last one (for me) which was her last and she dusted me.

The splits were 71.0, 71.1, 71.3, 71.2, 71.7, 71.1, 70.2 for the remaining 7 which is just...I don't know, kind of a crazy workout. I felt in control the whole time. And in fact in the middle ones I told myself it was ok to back off the effort a little and I only slowed down by like half a second.

Before the last one I mentioned that I haven't run a sub 70 quarter in a workout since 2010 and the coaches told me not to force it and just think about form. I pushed a little hard and ended up with a 70.2.

AM 8.6 7 mile aerobic builder at 6:13 pace. It was kind of cold and I was pretty sore from tuesday night track workout so the overall pace wasn't great. The effort was there though and I still had a nice progression. 

12.5 miles with 8 TAIGA hills. 

3:11.9, 2:17, 3:09.0, 2:13, 3:09.9, 2:28, 3:07.7, 2:26, 3:08.2, 2:32, 3:08.1, 2:30, 3:06.7, 2:32, 3:05.3

Avg=3:08.4

Nov6 Avg=3:12.3