Tuesday, June 23, 2009

23 June

I think Friday's 10K and the easy runs of 9 miles on Sat, 18 on Sun, and 12 on two runs yesterday finally caught up to the legs. They felt fatigued, but I still managed to get in a good track workout on a solo effort. Paul is still injured and Emily was a no show. The workout tonight was shorter intervals of 15 x 300m with 100m slow jog for recovery. The last time I did short intervals was a month ago. I remembered that I did some 300m repeats and the splits were around 50-52. I figured I'd shoot for 52-53s since the legs were a bit fatigued and the recovery was slow jogging. I was practically dead on at 52-53 splits. My last repeat was 47 seconds only because I was pushed by Wil (the coach), who tagged along after my first 100m and tried to beat me to the finish. I held him off. Splits were 52, 50, 53, 53, 53, 53, 53, 53, 52, 52, 51, 52, 52, 52, 47.

I will take the next day or two very easy. My next race is supposed to be the US Army Europe 10-Mile in Grafenwöhr (Germany) on Saturday. The 10-miler is the qualifying race for the USAREUR 10-Mile team that will run in the Army Ten-Miler in Washington DC. Grafenwöhr is a 5-hour drive from the Netherlands. With the race at 0800 on Saturday I would have to leave for Grafenwöhr on Friday. Unfortunately, I am unable to get off from work early and do not want to spend the whole night driving. It looks as though there'll be no Army Ten-Miler for a 2nd straight year.

Today: Noon - 3M @ 7:23 pace; PM - 8M including 15 x 300m w/ 100m recovery
Mon: Noon - 7M @ 7:12 pace including 7 x 10 sec. hill sprints; PM - 5M @ 7:13 pace

1 comment:

Mark said...

larger goals lie ahead