All in the family

I was at the track with the family today. While they played, I did the following:

1600m warm up
drills + 4 striders
4X100m @ 10K race pace
2X800m in 2:56 (2' rest between)
2X1600m in 5:52 (2' rest between)

What was great about this workout, wasn't these pace drills; but seeing my daughter have so much fun at the track. On one repeat, I was coming down the finishing straight, and she started running away from me when I was about 50m away. It was so cute to see her running, zigzagging, and squealing, all at the same time. It would have been hard to wipe the smile off my face.

I've posted some pics from yesterday's club run on flickr. Just click the pic.

Easy today; pace work yesterday

Today I ran for 48:47 easy, the first k in 4:43 and the last one in 4:35. I ran just before noon and it was hot, I was feeling it in the last 1/4 hour.

Yesterday, I did the exact same workout described in the video below, the difference being that I met with brothers Patrick and Charlie-- and they occasionally jumped in with me. Running with others helped me click along, just dipping under my required pace. Charlie certainly has snap in his young legs, it really shows when he's doing drills.

Strange brew

Today:

After work did some pace work at 10k race pace. On the track I did 5X100, 2X800, 2X1600, and 5X100. This was all preceded by a 1600m warmup, drills, and strides.

Yesterday:

Met up with the run club in Wildwood, and ran for 40' in the trails around the "Joint Venture", and a loop that is affectionately known (in many circles) as "Lisa's Loop". It was a hot evening that offered up a gorgeous view from the top of one of the hills. We had a great tour of the area from Lorne: and best of all, he bought me a beer at the local pub afterwards. Hey, with running companions like that, I'll head up to the "uplands" more often. Do you need a passport yet?

I'm just glad Alston didn't head to the pub, 'cause I offered to buy.....he's a former rugby player...... 'nuff said.

Film star?

I was at the track today for some pace work, 7k total. I'll save the details for a later video, that Patrick directed, and will be editing --and I star in -- when I have access to my mac again.

Patrick took some footage of me doing my workout with camcorder in tow. Stay tuned for this exciting coverage that will be uploaded in a few weeks.

Pace work

I did some pace work at the track last night, and boy my legs were still sore from the last two workouts. After a warm-up, they were less sore, and the pace work ended up going well. A beautiful evening, with a south-west wind blowing, made for good temperatures.

The details:

1600m warmup
drills
5 X100
2 X800 (2' rest between) in 2:56
2 X1600 (2' rest between) in 5:52