A Great Week-Track Week 6

This week last year was one of the worst in my life, mostly due to my foot breaking. This year was a stark contrast.

2/18/08- Full Arroyo from Lloyd in 78.5 minutes. http://www.gmap-pedometer.com/?r=1636194. Anton and Chief booking it as usual, tough work trying to keep up. Once in the arroyo they pulled away as I backed off a bit. We met up at the aquatics center and then ran together back through Old Pas. Felt pretty good. Worked on being relaxed and keeping solid form. Averaged 7:30 pace. Again perhaps a bit too fast.
Miles: 10.5

2/19/08- 400 at 2:30 , 5x1200s on 6:30, 400, 3x200 with 200 active recovery, Lombardy to Allen cool down. 1200s in 4:30, 4:30, 4:29, 4:27, 4: 26, felt okay, not working too hard, but still pretty hard. Going to be tired tomorrow.
Miles: 9

2/20/08- Crazy tree slow with Nathan. Tired but hanging in there.
Miles: 7

2/21/08- Lacy for 8 on 2 off x3. Had some good energy, ran with Julian the whole way. Perhaps consistent 6:20 pace. Upper left leg feeling kind of crampy, perhaps from lunges yesterday. Good workout in general, XC will be awesome next year if I can hold out.
Miles: 8

2/22/08- Pre race easy with lots of guys here today!
Miles: 4.5

2/23/08- Rossi Relays. Just an 800 today for the SMR. We were in 5th place so I went out a bit hard (66) and paid for it (74) . Actually not a bad time, but it could have been like 2 sec. faster if I had paced better. Anton ran under my name in the 3000 while I left early for a Jazz concert and ran a 9:23.
Miles: 5

Weekly Miles: 40

Track Week 5-Tech All-Comers

2/4/08- Lower Arroyo plus casting pond. Medium, fairly quick pace, but felt good the whole way, Chief and Anton finished in 59 minutes (6:50 pace), I must have been about 64ish (7:24 pace). Hmm perhaps I should have gone a bit slower. But it’s cool that I can keep this pace up for 9 miles!
Miles: 9

2/5/08- Legs surprisingly tired after yesterday. Down to Garfield for 2.5 mile tempo. Scott cut me short after 4 laps (3:29, 7:00, 10:34, 13:49). Legs just didn’t have it today. I’ll take tomorrow super easy and get some rest for track work on Thursday and meet on Sat.
Miles: 8.5

2/6/08- Huntington up Virginia, feeling okay, a bit beat up, took it easy.
Miles: 6

2/7/08- 400, 2000, 1600, 1200, 800, 400-96,7:33,6:07,4:33,2:59,87 starting with full jogging recovery for first, decreasing rest. Hot, feeling it in stomach after 2k, feeling better for 8 and 4. 1 mile warm-up, lacy and back cool down.
Miles: 8

2/8/08- Pre race very easy with Julian.
Miles: 4

2/9/08- Caltech All comers, hot and windy at least for this early in the season. 4xmile in 5:40 (in trainers), ran by myself in big spread, 4x800 in 2:33 (in trainers), also alone. Heat got to me, ran like a workout, very similar to last year. Hopefully we will see another big improvement at interhouse. Also awkward encounter with Ian. I miss seeing him around but I’m really happy is running and coaching again. Perhaps I’ll email him about running or lifting or riding.
Miles: 4.5

Night: Winter mountaineering trip up baldy, hiked several miles (2.5 hours) up 2000 vertical feet in snow with 45 lbs pack + full winter gear on.
Miles: (4)

2/10/08- Climbed to summit of baldy + mountaineering skills stuff, from 7700 to about 10,000 and back to the car. Pretty tired.
Miles: (8)

Weekly Miles: 40 (+ 12 backpacking)

2/11/08- Very sore, well deserved off day.
Miles: 0

2/12/08- 20 minute tempo at Lacy. Ran slower than last lacy tempo but consistent hard work, 6 laps and a bit, maybe 3 miles total, so 6:40-6:35 pace. I think that last one was a bit over the top, and I was pushing just for time/pace. I need to be more relaxed on these. Came back, left hamstring tendon very tight, otherwise feeling good. Ran 400 tt for interhouse prelims, 63 sec in trainers, 32,31. Ugh lactic acid…Iced tendon afterwards.
Miles: 7.5

Track Week 4

1/28/08- Huntington long-Kiesz’s way : http://www.gmap-pedometer.com/?r=1585256 . Started slow, the pace picked up, including the guys pulling away from me. Actually got up to a pretty good pace. Felt much better than yesterday.
Miles: 8

1/29/08- Interval workout Tuesdays have begun. 4, 4x800, 4 (bonus). The 800s had a slow lap of recovery (3 minutes ?). 84, 2:50, 2:51, 2:48, 2:45, 68. Felt pretty solid, could have perhaps gone faster? Worked with Julian, could have perhaps gone faster? Warm up Allen and back, cool down to lacy and back.
Miles: 8

1/30/08- Tu Madre very easy.
Miles: 6.5

1/31/08- 20 minute tempo at lacey. Wore DS trainers. Pushed pretty hard but kept fairly good pace. 1 mile in 6:10 2 miles in 12:18 3 miles in 18:35. Started to feel it around mile two, backed off a bit, felt better, and kept pushing. Was fairly tired to begin with but okay. Otherwise felt good.
Miles: 7.5

2/1/08- Lacy Long way plus 2 Laps at the park easy.
Miles: 6

2/2/08- Phys lab write up again. I hope I can break the habit.
Miles: 0

2/3/08- Garfield xLong way from Lloyd with Chief, easy.
Miles: 7

Weekly Miles: 43 Shins all better but Plantar Faschia acting up a tiny bit, wore the sock a few times this week while doing sets. Will need to keep an eye on it.
Also, read Ian and Mark's log again and realized how boring mine is. Will need to work on it :)