Been so long...Rough

Friday-took the day off

Thursday-met up with crew in WC Boro. for the usual 7.9M.  Of course, from September until early June I have to cut the run short, that is, if I go in the first place.  I have been good about going these last couple of months.  When my track season hits high gear and when I am focused incisively on shorter distances (800 and down), I will go far less frequently, if at all.

Anyway, as usual, the first couple of miles were at conversation pace.  The hard running, a 3M tempo run, would begin at the intersection of North Hills Drive and Goshen Road.  The goal was to run at 6:40 pace.  John Burns, John Callaghan, and a couple others took flight.  About .5M into the tempo, Burns mentioned that we were right on pace.  We hit the 1M mark in 6:36 and, having stretched a few seconds away from the pack, I reached the 2M mark in about 13:00.   The few guys behind me had caught up, and I could hear Burns say 13:05.  He then peeled off.  Callaghan was well ahead by this point, hitting the mile in about 6:30 and the two mile in about 12:45.  While my back was starting to ache, I was doing fine and not terribly winded.  I'd finish up in 19:40, for a 6:40 third mile.

6:36
6:24
6:40

Wednesday-took off

Tuesday-6x800 with a 200m jog rest between each.  The 200 jogs amounted to between 75 and 85 seconds.  Rough! I ran with the top group for all of these with the exception of the fifth one, where I fell off the pace.

800 #1: 2:54
800 #2: 2:45
800 #3: 2:46
800 #4: 2:43
800 #5: 2:49 (Callaghan and another guy whose name I forget maintained 2:43)
800 #6: 2:33

Monday-took off

Sunday-Ran 8.1M in 61:00 and change.