Training Archive: astratIn the 7 days ending 2006-04-22:
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| S | M | T | W | H | F | S | |||||||||
Saturday Apr 22 | ||
| Race race (400) 54 [5]0.4 km (2:15 / km) | |
| 3rd leg of the 4x400m relay (3 distance guys, 1 sprinter)
2nd fastest heat out of 4 total, I think our final time was 3:41 or so. The handoff was decent, but I wasn't running as fast as I should have been when I received it (had to accelerate afterwards) No one passed me, I gained ground by a little. 54.4 second split according to Baggy. Both coaches decided it would be a good time to tell me how to improve my form - head lower, shoulders lower, more relaxed. (This is like the third time I have ever received form instruction) | ||
| C • Starting to Shine 3 | ||
| Distance warm up/down (Warm up) 16:00 [1] | |
| 800m,
stretch, 8min run, 4 mins of 20 on 40 off pickups | ||
| Distance warm up/down (Cool down) 8:00 [1]0.75 mi (10:40 / mi) | |
| Only ran a 400 but hurt my toe again, so a 3 lap cooldown was all I could manage with a makeshift moleskin bandage.
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| Note | |
| Coach said that he's surprised I can't do better than a 2:08 on my 800 with a 54.4s 400 split. I'd have to agree with him... | ||
Friday Apr 21 | ||
| Race race (800) 2:07 [5]0.8 km (2:39 / km) | |
| 3rd leg of the DMR (1200,400,800,1600)
We started in fourth and passed the baton in fourth each time. When I got my handoff the tow leaders were long gone, and the third place guy was halfway around the turn. I'm not sure where the 5th place guy was. I started off a bit slow, but Coach Matt yelled at me so I picked it up a some (I am terrible at pacing myself for anything shorter than a mile). The 5th place guy caught me after 150m, so I decided I'd stick with him the rest of the way. (This apparently made the coaches happy since they cheered after the first lap) I tried, like always, to burn past him on the back stretch but he picked up to my speed as I went to lane 2, so I dropped in behind him again, at which point he slowed down. I hate passing on curves so I ran with him around the final turn and burned him on the home stretch. The third place guy was about the same distance ahead of me still. My toe startet bleeding again so I went to the trainer and got a band-aid. | ||
| Distance warm up/down (Warm up) 16:00 [1] | |
| 800m
stretch 8 min 4 min of 20 on 40 off | ||
| Distance (Cool down) 25:00 [1] | |
| A typical cooldown.. Slightly slower though to ease off my toe | ||
Thursday Apr 20 | ||
| Distance (Pre-meet) 25:00 [3] | |
| Normally a pre-meet consists of 200s or "striders," but since we were on the road (thursday-sunday) we did a short distance run with 5 minutes of pick-ups at the end. | ||
Wednesday Apr 19 | ||
| Speed intervals (6 200s) 3:00 [5] | |
| C • Hi, Andy 2 | ||
Tuesday Apr 18 | ||
| Distance 45:00 [3] | |
Monday Apr 17 | ||
| Distance tempo 10:00 [4]3 km (3:20 / km) | |
| C • Good to see you on A!. Start ... 2 | ||
| Speed intervals (6 250s & 1 300) 4:20 [5]1.8 km (2:24 / km) | |