Track

Tuesday morning I got in my swim and Tuesday night was my track workout. I had finally caught up with coach after playing phone tag for a few days and he gave me a different workout than was on my plan. The variety was nice - or so I thought.

Em and I headed down to the track and the Oak Ridge football team was having an evening spring practice. The distraction of watching them might be nice as we run around in circles. I started with an easy jog with Emily and warmed up. Towards the end I picked it up a bit and ended up doing 2.25 miles warm-up. Then, my instructions were 4x1600 with 2 mins rest, the first 3 laps of each repeat at 90 sec / 400 pace and the last one at ~85 sec / 400 pace. I hit 6:05, 5:50, 5:53, and 5:55 on each. I did pick up the effort on the last lap each time, but was generally only a second or two faster and not 5 (except for the last one where I pretty much hit those exact targets). On all the others, I went out a bit too fast.

Overall, I ran 9 miles with 4 of that being at 6 min/mile pace. It was a good workout and I'm starting to feel like I am back firing on all cylinders after being sick.

Today, I rode into work and stopped by the pool on my way. The swim was 2600 with a main set of 4x250 on 4:08. It had me working pretty hard at sustaining a good pace. This afternoon on the way home on the bike, I am supposed to do 1:15 total with 3x10 min very hard pace. My plan is to see if I can hit 300w and hold it for 10 min each time. I felt pretty decent on the way down, but 3x10 will be tough. I'm looking forward to it!