Saturday's Workout 3200 meters @ 5k pace, 1x 400

Last night I decided not to do the Running of the Fools 10k as I did not see how that would benefit me for my upcoming track races.

Instead I played a disc golf tournament  in the morning then I went to the water logged middle school track because the high school track had the first lanes blocked off.

 I did a 20 minute warmup jog /drills and dynamic stretches.

3200 meters@5k pace =10:18 which is right on 16flat pace. My splits were 76,77,76,78, (508) 77, 82 whoops! 78, 73 (5:10) Now granted I would not of threw down a 73 in the middle of a 5k race so that mile would of been more like 5:14

The weather was not too bad although it was pretty windy. So under good conditions I could definitely crack 16 but if I kept going today I would of been around 16:20.

5 Minutes after the 3200 I did a 400 with the rest I had left and hit 62. I was OK with that. Then a 20 minute cooldown stretch and Ice Bath AHHH!

Ran in my Jasaris. They gave me a blister :/

3X1600 3x200 on track

Today's workout was ok. After a long day at work it is always a little harder to get motivated to run a workout but I just do it anyway.Thanks Nike !

 1.5 warm up/ drills/ dynamic stretching stretch

1- 5:16 (2:45 rest) 79,78,79,80

2 5:13 ( 2:45 rest)75, 79, 80,79

3 5:12 78,77, 81, 76

5minutes rest
3x200 31,32,30 with about 1:45 rest in between

1.5 coold down /static stretching

Overall the workout was just ok. My hamstrings were a bit tight coming in and didn't loosen up till the 200s and while it was nice when I started my warmup, it became windy and rainy right when I started the first miles. WHHHHYYY!?!

Got lost in Seattle and knocked .9 seconds off my PR.

Well running your fastest in your event is always a good thing but it is a little disappointing when you do not make it into a new second bracket.

Friday night I drove up to Seattle to stay the night which was not a pleasant experience as I was getting all kinds of lost trying to follow detour signs. So my GPS was worthless to me, then once I found my way  I came to a Freight Train Crossing. AHHH! for about 20 minutes I sat in my car watching the graffiti filled train slowly roll by.

The hotel I stayed at was ok. The room was nice and the bed was comfortable but the shower had no pressure at all! I don't know about you but when I go to a hotel I love taking a nice steamy shower and wasting as much water as possible.

Now for the race.

I was in the slower of the two heats and the gun goes off and I find myself about midpack of 17 runners.After 200meters which seemed really fast for me like maybe a 32 then I settled in a little and hit the 400 at around 66.5

The next 400 I moved up a couple spots to around 7th while hitting the 800 in 2:15 which I was ok with.

The third lap was where I made my mistake. I stuck behind the 6th place guy too long while the people infront of him started to change gears. I should of got up with those people but by the time I realized it was too late and I was gapped. and I pretty much ran the same last 300 in behind that pack in 49.xx

Ending Result 4:14.02 for 6th in my heat but 20th overall out of 35

My time ended up just edging out a few people in the faster heat.

It seemed as most people came there to run the 1500 as the other distance events did not have nearly as many people.

So overall I am satisfied but not thrilled as I was looking for a 4:12 or faster.

Results

http://www.clubnorthwest.org/index.php/events/3-spring-break-open

Next track race April 7th 1500 and 5000!

Track Tuesday 4x200 4x400 4x200

To start off the day I did an easy 3 at lunch in about 22 mins.

After work the weather was not too bad, not great either though.

Did my 10 min jog and stretching and drills then right into 4x200 with about 2 mins rest each to kind of just ease myself into the workout. Splits 34,33,33,32.

Put on my spikes and started my 4x400with 2mins rest after 3:30 rest after the last 200.
Splits were 68,66,65 I was wondering why that one felt kinda hard then I purposely backed off on the last one for a 67.

took about 3mins rest then finished with 4x200 with about 1:10 jog rest
splits: 32,32,30,30

It started to hail on the last one, then I took cover for a couple minutes under the little timing stand next to the bleachers for a few minutes while putting my warmups back on then did a mile warm-down.

Going up to Seattle this weekend to race a 1500 I would say if all goes well I could go 4:10-11 but we will see, that is why you race!

4:14- 1500 and 2:06 800 to start the year off right!

Results  http://www.linfield.edu/sports/stats/tr/ice0303.htm

I went over to Mcminville Friday night after work and stayed at the Best Western there which had pretty nice accommodations. Saturday I got up around 7 and had some breakfast and went over to the track at 10.

I put in a 4:15 seed time thinking if everything goes to plan I could run that based on that 800 I ran after a tempo run 2 weeks ago. It's one thing to be in shape to run a time, it's another to actually do it though.

So after a nice long warmup session, partially because there were technical difficulties resetting the timing system during the girls races. The guys first guys race was off, which was won in a solid 3:58.

Now for my race:

Gun goes off, for the first 200 meters I settle in the back of the pack of about 12 runners knowing there is still a lot of racing left.

After 200meters I move up a few spots and hit the 400 right on 67(perfect pace)
I pretty much hold my position in about 7th for the next 400 in 69 for 2:16 at 800. I was feeling good and started to move and I actually moved up to 3rd place and hit the bell lap in 3:05 and then the 1200 meter mark in 3:23 (67 lap).

Now with 150 meters left I was pumping my arms and breathing hard but my legs started tying up and the two people I passed were now going by me and I could see the clock tic to 4:00 with about 80 meters left and I knew I was going to PR so I think I became contempt at that point  and just hung on but I think the next time if I put my head down and go I could of knocked an other couple seconds off.

The 800 was about 3 hours later and my legs were definitely tired. I went out in 29.5, 59.6 which would of been perfect if I was fresh but I was hurting and I really let up the next 150 meters but then picked it up again and finished in a mediocre 2:06.6. I think with a little more fine tuning and fresh legs I could give sub 2 a run for its money. But when will I actually race an 800 on fresh legs? Maybe at Pacific in 2 weeks, maybe.maybe.maybe.

The rest of the track season looks like this

Pacific preview 3/17- 800 meters ???

Lewis and Clark Spring break Invitational 3/24- 5000meters

Linfield Invitational 4/7- 1500meters

Pacific Preview 4/26 ? Depends on whether I go to the FOSCR C school I put in for.

Linfield Twilight Meet 5/4 1500 or 5000 depends if I think I have a better chance at breaking 4:10 or 16:00.

6/8 Portland Track Festival - Mile
  400 hurdles in action.