14.5 on bike getting to and from the start of my runs. It is getting hard for me to justify driving somewhere to run(except for races), so I'll either train from home or bike to and from the start of my runs.
9 AM- Track workout at Austin High. 2 mile warm up on track then changed shoes to my DS Trainers and did 10 X 200 @ 34-36 with a 200 shag in 70-72. I met my time goal on each one, only feeling a little arm strain on the last two. I'll do this workout again but I'll need to shorten the recovery to get a better benefit. Pre used to do a workout simular to this but he ran 30 for the first 200 and 35 recovery for the second 200, and he did it til he couldn't hit the goal times. After the 200's I was still feeling pretty good so I ran a 400 in 67. This is faster than needed(74's) for my quest for the mile record(4:57), but I want to set the record with a new one that"ll be harder to beat. 1 mile cool down on the track.
2 PM- Mostly easy run w/Eric and Bob from Eric's house, on refuge trails, Point Mallard trails, soccer fields and roads. My plan was to meet up with them and run a relaxing 6 or 7 miles(8 min pace). Well... we did that but were still 2.25 from Eric's house and he decided to pick up the pace (6:30), I hung on for a little bit, but the mornings workout had my hamstrings twitching and I dropped back. He did however back off and let us catch back up and we finished up back at 8 min pace. It was in the mid 80's with a 55% humidity, not too bad, but when we got back to his house I couldn't cool off and wasn't feeling too good. I hosed myself down and tried to rehydrate (I carried a bottle on the run) but I think I was working from a deficit from the mornings workout. 20oz of cold chocolate milk does wonders and I was able to bike home w/o any problems | 