Sock tans

Today was rough. Did a mile and a half warmup, strides then started. Workout was 5x800s with 90 seconds recovery and 4x400s with a lap recovery. Times went 2:48, 2:57, 3:14, 3:16, 3:23 and missed the first 400 but last 3 were 89, 91, 89. So yeah, really rough day but at least I finished. I was working completely alone for most of the workout. Mile and a half cool down on the turf then ice and stem on my hip/low back because it’s still hurting a bit. 

AM: Ran to steeple, I’ll count steeple as a half mile because we didn’t do as much running today, then another mile and a half afterwards.

PM: Coach’s exact words: “Don’t go faster than 7:25.” Whoops. Only the first mile was above 7:25 sooo there’s that. But today I didn’t mind the faster pace, I actually felt good. Might regret it tomorrow but what can you do. Canyon to Bicent then back to the track and did another mile to finish to 8. We actually sped up at the end haha. Mile splits were 7:29, 7:16, 7:18, 7:12, 7:23, 7:14, 6:52, 6:43. 7:11 average. 

With our failed attempt at 50% yesterday coach had us try again. No faster than 7:25. I went 8 with Madison, we kept it pretty relaxed. Averaged 7:27, then 15x100 meter strides afterwards. 

Weights later, which absolutely destroyed my left quad. Can't tell if it's sore or if I strained it, but it hurts real bad. I think I'll go lighter the next time around.

AM: 2 miles then steeple practice. Quad is fine, just sore.

PM: I’ll admit, when I first heard the workout I was nervous, just because of the rest. But nonetheless, decided to tackle it head on. 15x400s divided into 3 sets, 30 seconds recovery and 2 minutes between sets. Pace was 78-82, I knew before we started that with such little recovery I couldn’t hit that. I wanted to set a goal that seemed manageable, so I decided on 85s. Figured consistency was better than slowly dying as the workout progressed. Warmups, mile warmup, strides, then started

1) 85, 83, 85, 85, 86

2) 84, 83, 85, 86, 85

3) 85, 84, 85, 86, 85

Cool down to 7.

AM: 4 miles easy. Legs were heavy

PM: Warmups and a mile warmup then started the 60%. We did 2 miles on the track, the block lap and added to make a mile, then 2 more miles in the opposite direction on the track. Mentality was not where it should have been to start with (went into it telling myself I could drop after 2 miles) but after 2 miles I told myself to suck it up and finish strong. So I did. Splits were 6:50, 6:53, 6:38, 6:30, 6:35. Total time 33:29, 6:42 average. 

2 miles cool down

Set out when it was 48 and cloudy, 2.5 miles in it was 36 and a blizzard. I’m fine to run in the snow, but when it’s pelting me in the eyes and I can’t see it’s a wee bit miserable. So, ran back home and called it good. Might go out again later if the wind settles down or it stops snowing. 7:41 average.