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Sheldon [mini-]Track Session

January 8, 2010 (Afternoon)

Exercise Type: Run

Weather: 40F, rain

Comments:
Pretty good AM of work, starting early at 0630. Had a couple cancels that made the day a little shorter.

Met Jeff at the track. It was much colder today: 40, and hinting rain. Thankfully I brought some Sporthills just in case.

Did the standard 3-mile warm-up through the neighborhoods. Felt so-so. I'm not going to freak out; I think it's been a long week, so the fact that my quads felt shitty seems understandable.

The workout today was 500/200s. A typical, full-strength session would include 4-6 of these, with sometimes as little as 200m rest. Today I was hoping for x4 with 400m rest in between. The "idea" is to roll mile pace for the 500, force a 100m jog rest, then run "finishing"/800 pace for the 200.

Clearly this would not be the case today...else my mile pace is even woefully slower than I suspect.

Jeff tagged along for about 300m of the first one. Felt OK, but the 200 felt slow. On the subsequent reps, I ran alone on the 500, then Jeff helped pace the 200s, which was nice.

The 2nd one was tougher, and after the 3rd I pulled the plug. After 14 hard on Sunday, strides Monday, AT on Wednesday, I think a "short" workout was permissible. The damage:

90.5, (34R), 33.3
92.9, (38R), 33.1
92.8, (42R), 32.4

Kind of sad. Two years ago, when I was "not in shape", I was doing this workout in mid/high 80s. But that's difficult to compare, as that was indoors. Today, it was outside on a wet track, in the cold rain with a breeze.

Most importantly: I got out there. This gear won't return unless I prime it. FREQUENTLY.

Nice afternoon following: didn't make Track Town, but I went home, had a 22 of IPA and "a whole mess of nachos", then at 4ish drove to The Grove with Sara to watch some CGHS basketball (V lost to JC..c'mon!).

Later: met up with Hegre for a beer at Max's, then chow/Frogs Wort at Cornucopia. Matt met up with us later for one at Jackalope, then Jameson's. Fun night! :)