You're faster than you think!

AM: Seneca Creek Trail south from Riley's Lock, out and back, rolling hills, dirt trail, 2:11:34.

NOON: Clopper 10 1:18:49.  Pretty tired.

PM: NIST 6 44:53
 

NOON: NIST 6 43:19

PM: Whitman track, 13 total, 3 warm up, 2 drills, 2 cool down

4 x 1600m with 800 rest

5:05.1 (2:34, 2:31), 5:04.6 (2:33, 2:32), 5:01.7 (2:32, 2:30), 5:00.7 (2:31, 2:30)

Ice bath. 

Well, I'm actually kinda happy with this workout given that my legs are so dead. These times are actually still within the range prescribed by McMillan for 1600 speed workout for a 15:30 5k runner (4:57-5:08). I think the fact that I sped up is a good indication that I am pretty strong right now. Just not recovered from Sat. But I want to give myself a fighting chance this weekend (mile and 3k on Sat morning), hence the Tues workout.

NOON: Clopper 10 1:18:30.  Very tired.

PM: NIST 6 44:42 

NOON: Clopper 10 1:18:01 (out in 40, back in 38) Come on legs, recover!  Light rain.  Actually quite a nice run. + weights (2 sets instead of the usual 3)

PM: Bethesda 6 41:49, starting to feel human again, all of a sudden it got super hot and humid this afternoon.

Ice bath.

NOON: NIST 4ish, 33:06. Shakeout jog.  Feeling o.k., but did not really push it to find out.

5:50 am: 2 mile shakeout jog (14:32)

9:35 am: 3 mile warm up (22:33)

1 mile speed changes

mile race: 67.5 (409m -- too fast, went out with Burt), 73.6 (fell off of Burt, now I'm in the wind by myself and my leg feel like tree trunks), 74.5 (God, I love the mile), 72.9 (thankfully I got passed so that I had someone to chase, else things could have been worse) = 4:48.4 OUCH!

2.5ish mile cool down: me, Mark, Joe, and Burt 

Well, that's what happens on 100 mile legs, for me at least.  Joe talked me into just doing the 400 and calling a day.  I hit 61.8 (by my watch), which actually I was pretty happy with; certainly my fastest lap this season.

Well, perhaps there is not enough high comedy on the blog... so, please, allow me.  This was not the most organized of events, but it was not too bad either.  The only thing that made it a little hard for me was that they ran the hurdles before the mile, so there was nowhere really to warm up in spikes.  So, now picture this, we have been called for the mile (first call) and I am trying to get some striders in around the very outside of the track, which is really not even a lane.  Luckily I am at this point near the far side of the track, but running just in front of one of the cute Pacers girls.  Now, there is a big roll of something on the track, like a carpet or something, and I think I'll just hurdle this thing as I am in mid stride, running fairly fast at this point.  As I lift my knee to go over the thing I notice that it is much more than just a roll, it is sprawled out all over on the other side, and for some reason this flusters me and (with dead legs anyway I was not picking my knees up very high) as you have probably guessed, I clipped the front side of the roll and face panted!  Well, I rolled out of it like a pro goal keeper and kept on going like nothing happened, not wanting to look back... I found a secluded spot and kept stretching, figuring I was in for a long day.  In the end, just some abrasions.  Thankfully, no video of this one (that I know of).

I bailed on the 3k, because I just keep getting slower.  I realize now that I just need to rest for 5k.  All these workouts are just making me tired.  I don't think I can handle two workouts a week on this kind of mileage.  Probably Demetrio would assign two workouts for 70 mile weeks and one for 100+ mile weeks.  So I don't know why I am going against that.  Peace...