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Interval work

January 19, 2011 (Afternoon)

Exercise Type: Run

Weather: Veal track

Comments:
To Miss Corin Lauren Bowen Esquire
Your running log today was more than adequate. Its length, structure, and detial is unmatched in the history of running log stalking (And I've been stalking for a long time). I sincearly apoligize for doubting your ability to turn out a top quality running log and look forward to learning how many times you pee in future days. I also tend to pee a lot during workouts. Perhaps we should discuss it at a later date?
Thank you for your wonderful log. It turned my usual frown upside down.
Yours Truly,
Pope Christopher Roy Kelly XIV

Now on to the for real log.
Today was more of a speed day type deal but not as intense as last week with the long sprinters. More of a speed endurance type deal. Warmed up in two parts. 2 miles before drilling and another after. Changed into spikes did some strides and then on with the workout. The first 600 was pretty good. I even split on 31's which was good and I felt that I had a lot more to give at the end. I was tight and definitly tired at the end but I definitly feel like I can pace at 1:37.
The next 200's were kinda fast becasue CoachL told us to come of the turn hard. I was pleased with how I was able to accelerate in that last little bit off an already kinda fast pace.
The 300 and 400 next I just kinda chilled. I started to get pretty tired in thses but I was able to hold it together sub 60 pace. Definitly knew there were a few extra gears onto of what I was running at.
The second 6 was tough. My splits were horrible as I got progressivly slower each lap. But I was pleased that I held together well and thinking about it right after I got done I know that there was one more gear I could have gone to down the stretch if need be.
Kinda a shit show for the final 200's my claf twinged on me when I picked it up the last bit of the first one and I just called it quits. No need to push it.
Oveall an okay workout. Its just hard not racing right now to tell where I truly am. I can talk and speculate from workouts and believe where I'm at but I'll only know for sure on Saturday. Looks like there will be good people in the race so I'm excited. Hopefully I can get a few qualifying times out of the way early.
I was happy that the hole in the toe of my workout spikes didn't bother me. And I did the first mile of the cooldown barefoot.
Workout Format
600 around mile goal pace 8 min rest, 2x200 sub 800 pace finishing last straight all out 1 min rest between 3 min after, 400 sub 800 pace 3 min, 300 sub 800 pace 3 min, 600 mile goal pace 5 min, 2-4x200 sub 800 pace finish hard if one sec slower than average=done 1 min between.
Splits:
1:34.01, 27.78, 27.67, 59.45, 44.05, 1:35.72 (30, 32,33), 28.57 calf twinge
Lift day 2, Static 1, roll, ibisx40, pushups, pullups and dips