Sock tans

After drills and warmup stuff we went to the oval. 8 laps warmup then 4 laps speed changes. I had a lot of gunk in my throat and chest and the warmup helped get most of it out. Then we changed shoes. We did a mile, then three sets of 3x300s. Mile was at 2 mile pace, and the 300s at 800 pace. Didn't catch my time for the mile because I was too far back, it must've been pretty slow. I just felt like I couldn't go very fast. Then for the 300s I hit the first two in 58-59 area, that's where the group was hitting them, but it felt really fast and I honestly didn't think I could hit all 9 at that pace right now, not after last week. I backed off and counted about 10 seconds behind them. For pretty much all of them that was my pace. Pretty dang slow but at least I was consistent. And I'm not even sure how accurate my 10 seconds of counting in my head is. I need to find my garmin. Dang now I'm tired, I haven't felt this way for a while. But it's a good tired, not the tired I've had from the flu. You know, I've been terrible at doing core, so now I'll let the world know when I do my core. The blog helps me get out the door when I don't want to, maybe it'll help me do my core when I don't want to. I did my core today.

Long recovery run today. We went up 900 S. to foothill, to the zoo, along Wasatch to the flagpole. Then we went to Tanner Park along that trail. I had fallen of right before wasatch at the zoo. When I got to Tanner Park I still wasn't sure where exactly we were supposed to go, so I found my own way, hopefully it was the right way. I started to freak out when I realized I was literally right by the freeway entrance, I had no idea where I was. But then I vaguely remembered doing a run one summer that I think went by there, so I crossed the street (I remember doing that much) but then was lost again. I remembered Bill saying something about "down to 1700" so I went down until I had to turn, then went right until I found 27th. Went down there until I recognized the bridge on 2000. So I went under it. Then I went down until I found 1700 and I knew where to go from there. Down past Sugarhouse to 13th and along there back to the school where I added on what bill said to get to 13. 

It wasn't as awful as I thought it would be. Sure it was long but it was nice. I took it at an easy pace so maybe that's why, I hope I wasn't supposed to be pushing too hard. It was really nice to just relax and run, I remember why I love long runs so much.

almost forgot - I did my core.

After track warmup we ran to Liberty. Went to the drinking fountain then to the mile mark. We did two 2 mile tempos. I calculated 13 minutes based off of my XC PR pace, 6:20 plus 10 seconds doubled equals 13. I hit 12:54-56 and either 13:14 or 13:24 I can't remember. On the first one I hung on to Bill and Eleanor until I think the drinking fountain, we went through the mile at 6:10, then I fell off and slowed down, which means my second mile was a 6:45ish. Freak. Then we ran from the 3 mile to the 1 mile going by the fountain. The second one I fell off even before the mile, I think right in the middle of that long straight, but Bill said they were a second off which I would guess put me at about 6:35ish judging by the gap. Then I tried to pull it together and finish the tempo, but I honestly couldn't get my legs to move fast enough to catch back up, they were so tired. I think it might be from yesterday :) if I ran 6:35ish first mile my second mile was either 6:39 or 6:49. But then again it was just a guess. I wish I had stayed on Bill and Eleanor, but like Bill said, you can't turn back the clock. Cool down to 10. Did my core.

Today my legs felt so dead. Doing the wall sits and wall drives for warmup was a lot harder than it should have been. For our run we did Shriners run, turned around at 4.5 then dropped by the track and did a mile of speed changes. I hung on until we turned around, which is better than I normally do, I normally fall off at the hill right before the drinking fountain. Going back up 11th was really hard for me, my quads and calves are so sore. I tried to keep the gap they had on me to be as small as possible, but it gradually got bigger. When it finally switched to downhill I picked it up. the gap Bill had on me was pretty large but I pushed myself to try to catch up, It still probably wasn't a great pace, but for how I am feeling I'm happy about it. I caught up at the light on guardsman, only because they had to stop, but I was still glad. The mile of speed changes felt pretty dang slow, I was so tired by then. We ran back down the school and added to 10.5. Did my core. 

Recovery run up 9th south to 19th, over to 21st and dropped down to 17th East and went along the trail at sugarhouse, then went down and along 11th to 9th south and went up gilmer back to the parking lot. I didn't see them adding on until they came back in the parking lot, by then I was stiff and my quads hurt like heck. I fell back on 11th. Bills phone I think said we were averaging 7:35? Which isn't too bad for how much my legs hurt at the moment. I am so sore. I did my core. 

Workout at the oval today, we did 8 laps warmup and 4 laps of speed changes. Then we changed shoes and did a backwards lap to the 400 start. The workout was a set of 4x400s, a set of 3x400s, a set of 2x400s, and one more 400. I was supposed to hit 80s, no slower than 82. I hit 75, 78, 78, 79, then 78, 79, 78, then 80, 79, and last one was 80. It wasn't as hard as I was expecting it to be, but by the end I was tired and it got more difficult to finish. My calves hurt. I felt like it was a good workout, I'm happy it was at least somewhat consistent. Felt good to be running sub-80s again. When I got home I did my core.