400s

Today was 400s at 10K pace. We were to do 16 of them; each rep was followed by a 200 meter recovery. I forgot my watch, so I followed somewhat closely behind some guys w/ watches. I'd estimate that my reps were consistently between 1:27 and 1:29. Good enough for me. About 10 miles total for the day.

8.5 miles w/ Kamran and Muz from R.E. We decided to run at 10am so we could sleep in and so the guys could catch the triathlon. It was pretty warm, but not too unbearable. This was a nice easy run.

Week 17 Wrap-up

Easy 10 from Whole Foods w/ Kamran and Muz. The legs felt a little dead the first 3 miles, but were good from there out. Breakfast from WF was excellent: banana, low calorie gatorade substitute, bfast taco burito (egg, sausage, potato, and cheese), and last but not least, a promise land chocolate milk. Delicious!

For the week, I logged 74 miles. This week went very well. And that's all I have to say about that.

Twenty four miles via the ole skool South Austin Ramble route. 7:34 avg. We were pretty slow the first half and a little quicker the last 10. Another good run; I felt strong throughout.

Rollers (part 2)

1.7 mile warmup
5 miles of 2 min on/off in the hills
1 mile recovery
3.6 at steady pace
1.7 mile cool down
13 miles total (er..12.75 according to Larry's garmin)

I went into today unsure how I would do with the recent increase in mileage and intensity over the last several days. I definitely was not fresh, but my legs responded very well. The third time I ran an "on" portion of the fartlek things began to click. We apparently ran a little faster during the fartlek because we made it to the finish in one less rep than before (one less 'off'). The steady portion went well too. My average pace for 3.6 miles was 6:31.

Don't really know exactly why, but I know I'm rapidly getting into racing form. The increased intensity seems to have really brought my legs back to life. And really, it didn't take much to wake them up. Still, I'm going to keep on w/ what I've been doing because the sharpening process is not complete.

Easy 10 w/ Kamran via the Kamran Special. The weather was cool (heard it was 76 via morning radio) and my legs warmed up nicely after a couple of miles. Tomorrow will be a good one, Steve's new r-r-r-rollers. Should have more to report then.

On the docket today, seven steady state miles, on the trail, were sandwiched between two easy miles. The marching orders were go as you feel, and I was feeling decent, so I ran the run like I would any other steady stater. Only thing, though, it was too dark to look at the Garmin most of the way. So, I just decided to run w/ Larry as long as I could. I was able to hang for the most part, usually ending up about 20-30 yards behind him at each water stop. The run went very well, and I got stronger as it went on. 6:24 avg for the steady portion