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monday, february 06, 2012

Track Work

Distance: 5.36 miles
Time: 43:08

Comments: So it was my not-so-triumphant return to the track. The long run on Saturday went well enough that I felt it was time to take the next step and add a little intensity to the week's workouts.

Obviously, I'm not even close to putting in the type of effort like I would have expected to have been asked to do in the past. Instead Coach Dean and I just decided to get a bit of a benchmark on where I am at without doing anything stupid.

The workout started with a two-mile run but pushing the pace to the 7 min/mi level on the straightaways and pulling b What became clear pretty fast was my Garmin couldn't track my effort by 100 meter increments so I just guesstimated.

As we expected, I started strong but was laboring pretty hard toward the end. Still, I kept both miles in the 7:43 overall pace which would be in the ballpark of what we were aiming for overall.

My legs felt reasonably good after that so we agreed on doing a set of four 400s pushing pretty hard but maybe not all out. I was expecting 100 second plus quarters but surprised myself by keeping every one of them under that mark. Two of them were at the old 5K pace even.

In the end, this was a rough workout and left me pretty much shot at the end. But, of course, that's part of the point of the thing. We'll see how I recover and that will give us an idea of how to go forward from here.

Conditions:

Hour: 6:00 p.m.
Surface: track
Weather: overcast
Temperature: 62 degrees
Humidity: 24 percent
Wind: calm
Location: Marco de Niza High School, Chandler, Arizona
Shoes: Adidas Supernova Sequence 3M

Injury update: Right buttocks was sore yesterday following the long run and again somewhat today.

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