3200 meter warm-up
2x1000 f (300) goal: 4:16-4:28 (reality: 4:28, 4:27.73)
3x250 gfg (150)
2x1000 f (300) goal: 4:16-4:28 (reality: 4:12, 4:19)
600 meter warmdown
total: 6.78125 miles
Wind: N at 9 mph
course: Wheaton College track
Before the Workout
Today has two new factors kicking in. The first is that I have logged a lot of miles prior. In the last nine days, I have run eight. This is new to me. My legs are tired. Second is, for the first time, I have precise times to focus on. Instead of a vague speed concept, 'fresh', it is defined for me. In this case, as 4:16-4:28 for my 1000s. That's a 6:49-7:09 pace. I don't know what kind of juice I've got. Now, four hours before I hit the track, I am tired thinking about it.
After the Workout
Surprised myself by hitting my marks in all but one 1000, running one actually faster. My thighs are already sore, and I think tomorrow might be a day off (I have the option).
Felt good overall, including for the 250s. Kept with the first group for the first one, but pulled back for the next two, realizing that I needed gas for the second set of 1000.
Progress is evident, and the expectation is more is on the way. It would be nice to settle into a pace, set up with the group ahead of me, and get this blastedly depressing Gilbert O'Sullivan tune out of my head.
Cool weather prevailed. Good thing, too. I was without my bandanna, and that just wasn't right.
Young Alex was there. He's a fourth grader who likes running with us. He is a decent runner, still looking for his stride. He's yet to learn how to pace himself but he has a lot of vigor and love for the sport.
Jody is now a fixture there, and finding her pace, moving up a few notches. She's got a half marathon in her sights, using Hal Higdon's plan. Like me, she runs alone, not quite in either group. This will change, but for now, she suffers between zones.
Gilbert O'Sullivan - Alone Again