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Interval 2ks

February 13, 2012 (Afternoon)

Exercise Type: Run

Weather: 32 Cloudy

Comments:
WU: Veale to MLK, plus extra mile
4x2000 meter (target 6:33-6:47): 6:35,6:52,6:38,6:59
6x1:00 hard, 1:00 easy
CD: back to Veale, mile on indoor track
The Nasty Lift with Burpee to Box Step-Up
The Old Eagle (what is this blasphemy we now call "The Eagle"?)

I was given 4x2k with Corey and Wyatt who had 3x2k, Aaron who had 2x2k, and John Frey who just tempoed. Coach told us it was a "tempo" but our pace was 5:15-5:25 per mile so it was a more of an interval workout than a tempo. I took each interval out particularly hard ~74 for the first 400 and sort of relaxed back to pace from there. These were not supposed to be easy enought to get comfortable so I just started off pushing off the balls of my feet right from the start. The sidewalk was sort of icy and I felt an occasional minor slip when my feet struck the ground but it was clear enough to do the workout with only minor caution. Corey ran the first one right next to me though we remained pretty well packed up. We fell off pace on the second interval going back uphill and into the wind but still stayed packed pretty nicely. Wyatt ran into the woods to relieve himself, so we took an extra minute on the recovery (Coach said we could take 2-4) and started the third interval. Again, I took it out hard and split a 74 for the first 400. We had to run around a car and through a snow drift just after the 400, so we were pretty strung out. Wyatt spent the rest of the interval slowly catching back up to me and the two of us finished it together back toward the faster end of our pace range. I ran the last interval alone back uphill and into the wind and slipped off pace some to finish it in 6:59, not great but not disastrous. I took my heart rate immediately and it was 204 so I was clearly working for it (though taking HRs on intervals is always ridiculous). The 6x1:00 hard was supposed to simulate finishing a race but I was unable to get much there alone slipping on ice in the wind and now in the dark as night had fallen about the same time as I finished the last 2k. I jogged back to Veale and ran another mile on the indoor track partly with Corey.

I think this was a pretty good workout for me and I showed a little bit of fire on it and a little pep in my step. Unfortunately I did not carry it through on the last interval amazingly well, but didn't tank either. Like last week, I felt that this harder "tempo" was another good step for me. The cold is now reduced to a very minor annoyance in that I occasionally have snot flowing across my face and occasionally hack something up. I do not feel any loss of energy and that's the most important thing in running.