running intervals 52:00 shoes: adidas boston boost
8 x 400 on track w. 3 min R. Times look ok , but I overcooked #2 and that hurt me, and lungs just did not feel right. Don't know how to 'work' on that, really.
1:23, 1:20,1:25, 1:26, 1:27, 1:27, 1:28, 1:25
inside warmup, gravel track to metrolink w light snow. feet started freezing, and had to cut short due to stomach problem. unfortunately this happens often.
5 PM
running50:00 shoes: new life true grit 2
trails at cliff cave. even a few glimpses of sun. splitting long run into two works really well for me.
7 PM
walking20:00 [1]
walking w the phone, hope thats worth a couple of buckwheat pancakes. there's a point when you have exerted enough so you could eat absolutely anything you wanted, and it wouldn't make any difference, but I haven't reached that point for quite some time...for me,its something like a 3 hour day of steady exertion.
spent the afternoon sorting track spike contributions. just desserts for someone w/ overly aggressive shoe buying habits
10 AM
running tempo 52:00 shoes: adidas boston boost 2
to track. great running weather, 48 w only 8mph wind. 5 x 800 w 2 minutes rest. 3:22, 3:23, 3:19, 3:23, 3:15. still strong all the way home, tho the colds side effects linger. Long time since I did this kind of workout, felt good.
My running goals are 32 and 42, simple. Everything else follows.
32 is 200 time pushing it to develop speed. Did intervals @ 32 in CO several years ago so its not totally ludicrous.
42 is longer sustained 200 pace up to 3000m. Obviously very hard effort, but key here is relaxed and good form. Recent 800 TT was at this pace, so again not necessarily shooting for the stars.
fever broke during the night. to track. warmup, then hard on straights, easy on curves. transitioned to going very hard on one straight and took the entire rest of lap to ramp up. tried to get to 42 pace before starting straight and then tried to get to 32 on straight. Whether I actually was at 32 is debatable (need to do some timed 100's) but the important thing is to keep the goal in mind.
7 AM
running strength conditioning10:00 [1]
hurdles, lunges, squats
1 PM
biking10:00 [1]
to garden - some planting, weeding, cleanup (yesterday and day before as well)
5 PM
running25:00 shoes: nb 908
short walk to start then jog circles around the house