Redemption

First day of Track officially!!!! Awesome day. I cut my hair. Shaved my legs. Quit my job...I'm ready for track :) We did a 10 mile run up the cinder null and around on some trails, then hooked back onto the main road and finished up at the track with 4*100m strides. We pushed it hard up the cinder null (HUGE dirt hill) which killed us so a few slow miles followed after but when we got back on the road we picked up the pace and hit a couple of mid- 6 minute miles with one of them being a 5:55. So not a bad run at all.

Interval Pyramid: 800-600-400-200-400-800 @ mile pace. 2:16-1:44-1:09-:33-1:06-2:17. w/ warmup and cooldown. (Long cool down)

warmup. 3 mile fartlek (3:00 easy, :30 sprint). 1*1000m finishes @ 2:49, 2*800m finishes @ 2:23, 2:23. 4*100m accelarations (Finishes= run @ 3200m pace, and then sprint all out last 150m). 3 mile cooldown.

2.5 mile warmup. 4*200's (all out) :25.2, :25.4, :25.5, :26.2. 7 miles easy.

warmup. 6 miles easy. 2*200m relaxed sprints. cooldown.

Lake to Lake Relay: First leg- (mostly downhill, rolling hills on bike path) Distance 5.20 miles @ 5:30 pace. Splits were 5:34, 5:33, 5:24, 5:27, 5:32, .2 miles in :50. Somewhere in there my GPS watch claims I ran a 16:54 5k, so that was probably the best Tempo run I've had in a long time. Legs felt good. Total time- 28:21

Second leg- (Mostly uphill, mostly on dirt trail) Dirty Climber leg (the hardest). This one hurt REALLY bad. My legs were on fire. Distance 5.82 miles @ 6:10 pace. Splits were 6:08, 6:29, 6:14, 5:53, 6:09, .82 miles in 4:46. Total Time- 35:38

A lot of warming up and cooling down in between legs. As well as some easy jogging that afternoon for a 15 mile total.