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| Mon: | 7 | am: Rose Bowl to Golden Gate with Noah, Victor, Davey. 6 striders at the end. Feeling decent this morning; not great, but decent. Legs are a wee bit tired, but not too sore anywhere. |
| Tue: | 9.5 | Rose Bowl tempo with Davey and Will. Nice cool evening. 6mi continuous in 33:48 (=5:38 pace), with splits of 5:40/5:45/5:38/5:37/5:43/5:25. For the first time in quite a while, I've done a workout where the weather didn't feel warmer than optimal. Felt fine (great even) for 4 miles, then mile 5 (slightly uphill) it started to get hard to stay right at threshold intensity, and mile 6 just went unabashedly over threshold (it was a good over though). I guess the biggest concern was that towards the end my lower back and hips/glutes started to get tired, then tight, then achy. I remember this being the failure mode in my long tempos from the spring of last year, just when the hamstring issue was turning into a major problem. Lower right calf also had a minor sore spot at the end. But for the most part I'll call this workout a moderate success. I'd be thrilled with the pace except I know the RB is a lot faster than the arroyo tempo loop, and that's the one that really counts in my mind. Or at least, that's where I'll have to do most of my upcoming threshold work if I want to legs to stay healthy. |
| Wed: | 9 | San Pascual to RB trail loop with Victor, Davey. Nice cold damp morning. Megumi sighting in the arroyo. A bit tired from yesterday, but not too bad. Calves sore, and hamstrings/glutes started to bother me in the last few miles. Went to PT with Andre afterwards, and he gave me a full half hour extra for the sake of stimulating (though disagreeing) political conversation-- seriously, he said so. Well, it was probably also because the person with the time slot after mine probably canceled, though Andre didn't mention that. |
| Thu: | 7 | Moderate fartlek on the RB field with the Oxy guys. 2-3-4-5-4-3-2 minutes on with 1 minute recoveries. Pace felt good-- not slow but also not overboard. I felt surprisingly good. Being on the grass the whole time seemed helpful for the legs. Short cooldown and core routine afterwards. |
| Fri: | 5.5 | NFTC with Mark: 35 minutes moderately easy, then 6 quick striders, finishing with 3 more easy laps, all barefoot. Dinner with Mark, Megumi & Kangway afterwards. |
| Sat: | 8.5 | 9x800 on the track with the Oxy guys w/ 2:30 rests (5:00 between 5 & 6). 2:27/2:26/2:28/2:25/2:26///2:27/2:26/2:25/2:20 Slightly positive splits on all of them (1st 400 generally 71-72) except the last one. Felt surprisingly under control, though I could tell the repeated trips into oxygen debt were definitely taking their toll. Rests felt long, but reps felt fast-- I guess that's the way it works. This was a tough one, and my first time doing a full blown track workout in roughly 20 months. In retrospect I was never going as hard on any of these as I did in the 'hammer intervals' on the La Mirada XC course 4 weeks ago. I think I should be pretty pleased (especially since I don't seem to have damaged anything) but at the same time my first instinct is to look back through my log and to compare it with workouts of the past to "figure out what I could run for 5k" right now. Ok, I just yielded to temptation and read over Junior year track, Senior year track, Spring of '06 and even a track workout in the fall of 2004. The answer is: I don't know what I could run for 5k. I just don't do track workouts with recoveries as long as this, and when on occasion I do (as in 11/04) they are pretty fast and I end up injured and not racing. But I still think I could run 15:45. |
| Sun: | 5.5 | 40-and-change minutes easy on the north field with Kangway, followed by some lifting and core. Calves are sore and the rest of me feels a bit worn out, but I don't think anything is actually damaged. Rah. |
| Total: | 52mi | Rah? |
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