Denouement

Ran 5 on treadmill in 40:49 plus stretching.

Indoor warm up: .5 walking and stretching. 

Interesting workout today.  4x2000m (pace 6:05-6:18, so 7:36-7:52, 3 min rest), then 3x200m (200m rest)

Met MacK and TylerS at 5am for an early start to a workout.  Temp was 22F.

Warmed up 2.16 in 17:34.

1 - 7:50, 2 - 7:44, 3 - 7:40, 4 - 7:39,  we used Tyler's watch for 1.25 segments, I am not sure if that is slightly more or less than 2000m, but its by garmin, anyway, so inexact.  all the rests were less than 3 minutes because we were going by Tyler's watch and he set the rests to be .25 mile. Then we ran to the track, so got in a mile between the 2000m and 200m sets, 1-35, 2-35, 3-35.  The first split is inexact because I was trying to find the spot on the track where the 200m ended, so it might be +/- 1, but the other two were dead on.  Then cooled down back to my car, over two miles. 

11.5 miles of running total.

At home did power lunges and ball grab, then endurox.  I will have to exempt endurox from the no sugar challenge.  I am not sure what it has in it, but my coach wants me drinking it after workouts, so I do.   

Thank you MacK and Tyler for running with me.  It makes the workouts much better to have company and positive pressure. 

45 min on treadmill + stretching.

Did core exercises last night. 

Indoor warmup - treadmill jog .5 miles and stretching. 

Met Melody, Amanda, Desiree, and TylerS in SF for a fartlek workout.  Speed-play was not playful today.  Plan was 6-7 x 3 min on, 2 min off.  I opted for 7 of them and everyone else complied.

We warmed up 3.18, hitting the wonderful ballpark bathrooms that are open, then started the workout.  Was hoping for 5:54ish pace, rest paces are affected by circling back for stragglers.  I'll post my paces per my watch, though my watch tends to run slow.  See TylerS' post for more accurate split info, though I was often 1 second behind him. 1 - 5:59 (flat, rest pace 9:42), 2 - 6:11 (uphill, rest pace 9:57), 3 - 5:54 (downhill, rest pace 10:34), 4 - 6:18 (uphill, rest pace 9:43), 5 - 6:02 (flat, rest pace 10:01), 6 - 6:08 (1-2% constant grade uphill--this is powerhouse road, rest pace 12:20), 7 - 6:08 (1-2% constant grade uphill--still powerhouse road). Surged to catch Tyler at the end of #7.  I would be with Tyler or a second back, and Melody was right behind me.  I'd feel the heat from her and the pull from him.  It was great to have them there, especially since the workout wasn't a particularly strong one for me.

So if you can't tell, the fartlek portion of the workout was uphill overall.  That is Tyler's fault since he chose the route :P  I didn't like how I wasn't hitting my desired paces (curious to see what Tyler's watch said), and I didn't feel super great during them, but it's all money in the bank.  Glad to have not given up and to have good company doing them.  Thank you Melody, Amanda and Desiree for coming down.  I hope you'll come down again next Thursday.

Did power lunges (lunge each leg in four positions for 15 reps quickly each.  The positions for left leg are 12 oclock, 11, 10 and 9.  For right leg its 12, 1,2,3).  Ball grab exercise - I use and orange.  Stand on one leg, put both arms up like you are under arrest, then bring them down, grab the ball with one hand, bring both hands up like you are under arrest, put the ball down on the ground, put both arms up like you are under arrest, then pick the ball up with the other hand, then when you put it down again, that is one rep, all while balancing on one leg.  I do five reps on each leg.  Works on my balance, specifically my hamstring strength while balancing?

Weight is a combo of what my corned beef and cabbage from last night and what the workout did to my stomach.  That and no sugar :(  I am excited for my Sunday free day!!!!

Evening:  Core workout.  About 25-30 min, slowly ramping it up. 

easy on tm

Walked .5, stretched, then met gals for long run.

Ran 15 miles in 2:00:11, 8:01 ave pace.  My legs feel good.  

In afternoon did core workout, plus ball grab and power lunges.