Sunday - 12 mile Long Run, 1:19:02 (6:35/mi). Kept the effort a bit easier this week, and stayed cautious about the popliteal tendon. Luckily it didn't hurt and I felt pretty smooth. It was 32 degrees and raining most of the way, that was the least enjoyable part-ending the run soaked.
Monday - 9 miles in 1:01:29 (6:50/mi), 8x80m strides afterwards
XT: General strength/Core
Tuesday - 10 miler in 1:04:09 (6:27/mi): First 4 miles gradual progression, then 7x1min "on" (~5k effort), 2 "off" fartlek, easy cooldown the rest. Splits: 1-6:45, 2-6:17, 3-6:05, 4-5:44, easy 5min, 20min worth of fartlek, cooldown 2+ cooldown at 6:42 and 6:43; 6x200 relaxed, starting at mid 36s working to high 35s. (Tot. 11mi)
XT: General Strength/Core, hurdle drills for hips, inversion table
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| Hurdle Drills. Made sure to keep it light since it's been awhile. |
Wednesday - 7.5 very easy in 53:14 (7:06/mi), knowing the rest of the week will be hard, I'm trying to get some good recovery. Most of it on golf course. It's good to get on the soft surfaces now and to be on something other than a flat hard road so that I can engage those stabilizing muscles some.
XT: General Strength, inversion table
Thursday - 2.5mi warmup in 16:33 (6:38/mi), strides, 5xMile cruise intervals @ LT pace. Splits: 5:42, 5:42, 5:37, 5:41, 5:36. 2.5 mi cool down in 16:47 (6:43/mi). (Tot. of 10)
XT: Light General Strength/Core, Inversion Table
Friday - 7.5 easy in 50:59 (6:47/mi), 4x80m strides, 4x200 relaxed in racing flats: 36.88, 36.98, 36.08, 35.56. (Tot of 8+)
XT: General Strength/Core
Saturday - Jacksonville Invite- Warmup (~2.75mi): light stretching, 6min really easy outside(7:28/mi), check in for race, 1.03mi a bit quicker (6:18/mi-didn't feel like I was running that quick), dynamic stretches and drills, strides, 2x200 trying to feel out mile rhythm (37.19, 37.28-too slow,felt sluggish), back inside for half mile more of jogging around and strides. Race 1600m in 4:42-felt good, race description below. Total cooldown was 4.25 miles in 31 minutes with the first 5min or so with Will Cross and Cole Dill of Tremont, and the rest of the first mile with Cole. (Tot. of 8mi)
XT: Light General Strength/Core at home afterwards
Total: 65.5 miles. 3 good, quality days-which included 2 good workouts and a solid race.
Race Summary: This meet's always a long one, and I knew I was going to be waiting awhile. I ate good throughout the day, and also somehow got a random bloody nose while napping, which took about a half hour to clear up, but luckily didn't get on my clothes or affect me at all. Going into the race I was realistically hoping for 4:45 to 4:48ish. Based on not having done anything fast or mile specific yet, I just wanted to re-accustom the legs to the pace they would have to be running this spring. My heat of the mile (final heat), included some solid guys: Will Cross of Delevan (9:38 3200m and 3rd at State last year), Cole Dill of Tremont, and Shane Hoerbert of PORTA. We ran smart splits, and didn't have anybody take off ridiculously fast, which was nice. I found myself in the lead the first lap or two and wasn't really expecting that, right after-Cross took care of the pace and kept us pretty solid. We were 4:45 pace throughout most of the race and negative split pretty good. My Splits per 200 (within a half second): 35, 1:11 (37), 1:45 (34), 2:22 (37), 2:59 (37), 3:35 (36), 4:09 (34), 4:42 (33). Overall, I was happy that I'm not completely slow right now. I know I'm in great shape aerobically and I'm excited for what's going to happen when I start with the specific work.
Here's a video of the race. I lowered the audio in parts, just so that my dad's loud yelling wouldn't annoy anyone too much,ha..(I'm third from the left on the starting line) :
Also, I want to give a shout out to Mr. Will Cross for officially being back, and racing for the first time in entirely too long. He struggled with a pretty bad hamstring injury for a good part of the summer and all of this fall during XC. Hopefully he's past all of that now, and will be posting some fast results this Spring!
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