A brew of paces

At the track during the late morning for the following workout. A warm morning - but I'm not complaining- this beats the November rain any day. A mixture of paces, moving from slower to faster:

1.5k warm up

Some strides

3 X 1k in 3:49, 3:45, 3:48 all with 1:00 rest between

1 X 800m in 2:49 (1:18 rest)

1 X 600m in 2:08 (1:12 rest)

1 X 500m in 1:47 (1:14 rest)

5 X 200m in 37-38 sec

Then walked about 1 mile speaking with Victor N.

Two runs

Today: 8k easy run.

Yesterday: Joined the Wednesday evening group, and ran on a three member team relay for 10 X 200m. A good work out.

Threshold run

5K solo tempo run. 19:32. 1k warm up, and then tacked on 4 X 200m following 5k. Ran when the shadows were a bit longer.

Hwy 101

Sunday: Ran for 1:15:00, from my place, through the valley, and home along Hwy 101. It was warm as I got a late morning start.

Today: About a 7k run, ending on the sea walk, close to the barge terminal. This allowed me to complete 5 X strides, while running in the direction of home.

Scorcher

In the scorching heat, G.T. and I ran 5k in 19:15 and 19:16, respectively. The goal was a tempo run of 19:10, but factoring in the heat, this was a good showing. Greg, being the stronger runner, really aided in pushing me through to the end. With about 800m to go, I felt I was done, but I stuck to G.T's shoulder and pressed on.

After the 5k I sprung on G.T. an additional 4 X 200m in 37-38 sec.

A nice work out that afforded us the luxury of sitting on a bench in the shade afterward, watching Stephanie and Julie run 150m repeats.

Once again, G.T. comes through.

Tyson Gay

If Usain Bolt wasn't so damned amazing, Tyson Gay would be getting a whole lot more press, and love.

Simple ain't easy

Running Times: Part 5 from CoachJayJohnson on Vimeo.

Evening run

10k easy.

With the group

Met up with the Wednesday track group last night. Ran a warm up, a series of drills with strides between, five hill repeats, and a five lap cool down.