Time of day 8:30 AM
Distance 10.50 mi
Comments Mid-atlantic track and field open: West Chester University. 3 miles warm-up, strides, 1500M (race), 2 miles cooldown, 1 mile warm-up, strides, 800M (race), 1 Mile cooldown, 4 x 800 (race), 1 Mile cooldown, strides.
WCU track is torn up, almost like running on cinder: Lane one trenches down in the center. I now understand what it is like to be a distance runner. I have no speed after the marathon, and dropping down so quickly seems unrealistic. Tried to go in controlled for the 15 at sub 5 pace. Usually I run very aggressive from the start but I didnt have the pop in my legs. Cruised through in 5th place in 70 high, feeling like I was rolling. back off to a 75 for the second quarter, while the lead pack took off. Running in no mans land I just backed off and decided to save some for the 8, since sub 5 was in the bag, finishing in 4:37. I recovered immediately, legs felt as fresh as before the race, but the pace really felt hard. The 800 had some studs trying to run sub 2, gauging off how fast the 70 second 400 felt, I was concerned about sub 2:10. Really hot day caused the leaders to back off the pace and come through in 62, I was back in 5th at around 64. Breathing felt good, thought I may be able to negative split. Pulled up on 4th place guy at 600 and sat on his shoulder until the straight. Made a move and he reacted, holding me off to the finish. Clock read 2:09-2:10 as I passed through. Cant remember the last time I ran that slow, but it was fun. I recovered well and went right into jogging. Running these short races on strength is much different than running on fast twitch and I never realized it until now. With less speed comes short recovery cabability. unfortunately I need more speed. Jumped into the 4x8 since I was feeling good. No competitive teams in the field so we just cruised. I tried to get a workout from it so I aimed for 4:40 pace to get my mile pace comfort more familiar. Hit 69/70 for 2:19 feeling much better than the mile did earlier in the day. Hopefully I have enough time before the UR. I need to get those times down to 4:40/2:05 on less recovery.
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