Sat June 16th - Aerobic Capacity Intervals - 9mi

Time of day 7:00 PM
Distance 9.00 mi
Comments 3 mile warm-up at Temple Track. 1 mile of jogging turns and striding straights. Stretched for a little while. Workout today was a controlled 2 mile time trial. Goal was to run 5:10 for the first mile and come back strong. finished with 6 x 200s fast with 200 meter active recovery. Easy cool down to close out.

Hit the first mile in 5:08 feeling really smooth but all over the place on pacing. first 400 was 75, so just kept pace for 5:10 and leveled out a couple seconds fast. Hit the second mile in 5:02. Not feeling too great after working in the studio all day. Was feeling my 4 cups of coffee throughout the day after 6 laps. Should have man-up and leveled out the second mile and went for three, but these things are difficult all alone on the track. Could have closed out in well under 5, just lacking the incentive and purpose. Happy to have kept it controlled and finished with 10:10.

Took 800 easy jog to recover and jumped right into 200s. It finally happened...I clipped a small child dancing around in lane 1. He came out of no where on my last interval from behind the bushes outside of lane 8, right in front of me, there was nothing I could have done. I tried to hurdle the small boy, but with fear that I would spike him in the face, I did a sort of side shimmy leg lift that torqued me into lane 4. I grazed his shoulder and startled him into the grass. With a slight glance over my shoulder I could see the kid was alright and bounced right back up so I continued to finish my 200. I wonder what would have happened if I ran through him as I was closing out hard on the last item of the day. Im pretty sure he would have exploded, still managed to hit a 31 with the distraction

10:10 (5:08/5:02)
31, 31, 29, 30, 29, 31
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Fri June 15th - Easy Run - 7.5mi

Time of day 7:00 PM
Distance 7.50 mi
Shoe Air Pegasus + (y/g12)
Comments Easy run after full day in the studio, need more recovery
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Thu June 14th - Easy Run - 5.5mi

Time of day 5:45 PM
Distance 5.50 mi
Shoe Air Pegasus + (y/g12)
Comments Calves tight, tired from work, kept it short today
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Wed June 13th - Aerobic Capacity Intervals - 10mi

Time of day 7:00 PM
Distance 10.00 mi
Comments Temple Track. Crowded as usual, But I have adjusted to dodging children and baby carriages by now so I cant complain. It wasnt until after I finished my 3 mile warm-up that I was forced to acknowledge that I was the only white person on the track, hence the group of girls yelling at me "hey uh uh you white." I reacted by taking my shirt off to embrace my distinction. To which a group of guys reacted, "yo that Andre Agassi," reacting to my headband and long hair. Completely shamed, I forced myself to re-focus on the workout for today. 2 x 600, 3 x 400, 4 x 300, 6 x 200 with equal active recovery. Brought out the spikes again today. Slightly tired from working all day, but my stride was feeling strong. I am pleased with my strength as i was never out of breath for more than 20 meters of jogging after each interval. The speed still has some work to be done. Focused on holding my form on the last 100 of each set and trying to save as much energy as possible.

Splits

1:41, 1:42
66, 66, 66
48, 49, 48, 48
31, 31, 31, 30, 30, 29
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Tue June 12th - Easy Run - 8.5mi

Time of day 7:00 PM
Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments River run after working all day. Took yesterday off to recover. Decent rain run, felt good...
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Sun June 10th - Easy Run - 8.5mi

Time of day 7:45 PM
Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments River loop...
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