40/40

Today's workout was a 200 in 40 seconds followed by 40 seconds rest x 20. It went quite well. At the beginning the pace felt quite easy but as the workout progressed it got a bit tougher. But I stayed on pace the whole workout leaving at exactly 80 seconds every time. The last 10 minutes were run in a downpour with a thunder storm moving in quickly. I didn't want to re-schedule the workout so I was hoping I could finish it before the lightning got close and thankfully I did. I have been talking more to the track team members. They have decided that it is ok to talk to me. I have been running there for 6 years and this is the most interaction I have every had. It is kind of nice.

I talked to Dreux about a race schedule for this summer and we have decided to focus on track races. There are many all-comers meets in the Seattle area so it shouldn't be hard to find opportunities to race. Of course since they are not masters races I don' t think I will be very competitive but it hopefully will be fun.

More Training

Friday - warmed up two miles with Tim. Then did 20 x a 100 meter hill...the hill that goes from the main road up to the track. It was kind of fun because I didn't have to worry about time and 20 seconds isn't that long to work hard. I could also focus more on form. It was hot but not as bad as usual. Dreux my coach advised me t watch the following clip of Sebastian Coe doing a similar workout.

http://youtube.com/watch?v=FdPy_3AXTQ4&feature=related

Saturday - I ran an easy 3 miles with Loran. I was quite sore from yesterday so it was really a crawl. We ran early trying to beat the heat. I was so tired after the run that I went back to bed and slept till 11.

Sunday - We got up at 5:30 today to avoid the heat and humidity. We got out the door at 5:50. Loran was on her bike and I ran. The total run was 9.5 with a stop at McD's to pick up a breakfast set for both of us. We have run past McDonald's many times and promised each other that we would get breakfast there one day. It was a good run and was nice to have Loran on a bike next to me. It is like I am training with a fast runner. At the end of the run I was soaked with sweat and very happy to jump in a cold shower.

15 x 400

I had a pretty good workout last night. It has been quite hot recently so running on the track has been a bit of a chore. Actually any running has been tough. Anyway I warmed up for an easy mile and went to the track. Usually when I run in the afternoon the track team is there and thankfully they were there last night. It makes it much easier to do a tough workout when you are not alone. The goal for the workout was 15 x 400 at 85. As usual my first was slow...90 but the 2nd was 84 and then the rest were between 84-86 until the last two. The 2nd to the last was 83 and the last was 79. I felt stronger than usual and the pain I have had in my right quad for a while was less noticeable. I brought a couple of bottles of Aquarius with me to keep hydrated and that seemed to help.

This morning the w/o was 60-75 minute hike. I did the farmers' road with Loran in about 70 minutes.

15 x 250