Well, it's over. High hopes have faded.

Tuesday, March 29

The spring is upon us, but it sure doesn't feel like it. Henderson, 29 degrees, slight headwind.

Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:25 (44 sec/200; 5:55/mile pace. 18:20 5K pace.)
Run 2--4:18 (43+ sec/200; 5:46/mile pace. 17:55 5K pace.)
Run 3--stopped at the 600 (2:07). Then, rejoined group with 200 to go.
Run 4--4:12 (42 sec/200; 5:38/mile pace. 17:30 5K pace)

I stayed with the top group. Two of us broke off on the last one. I have to get these 1200s down by 5-10 seconds and soon. Despite stopping on the third one, this workout give me the confidence boost I need to leave my indoor season behind and to forge a new path for the spring season. Mileage: 5.5

The last time I did this workout was on 10/5, which was Wet, Windy, Colder. Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:35 (46 sec/200; 6:06/mile pace. 18:55 5K pace.)
Run 2--4:13 (42+ sec/200; 5:37/mile pace. 17:25 5K pace.)
Run 3--4:11 (42 sec/200; 5:35/mile pace. 17:19 5K pace)
Run 4--4:03 (40 sec/200; 5:24/mile pace. 16:44 5K pace)

Average run--4:16 (42+ sec/200; 5:41. 17:39 5K pace)

I also did this workout on 8/31/10: 4x1200 at or below 5K pace.with a 200 jog rest That morn, everyone agreed to take the easy...6 minute pace. We thought we'd do 45s...as in 45 seconds per 200, and then drop a second per 200 for the other 1200s.
Trial 1: 4:31 (~45s)
Trial 2: 4:23 (~44s)
Trial 3: 4:17 (~43s)
Trial 4: 3:58 (~39s)--


Monday, March 28.

Recovery run-- 3 Rustin loops:
loop 1: 17:20 (3:55, 8:00, 15:45(7:45), 17:20)--7:53 pace
loop 2: 16:00 (21:00, 24:50(7:30), 32:00(7:10), 33:20)--7:16 pace
loop 3: 15:00 (36:45, 40:20(7:00), 47:10(6:50), 48:20)--6:49 pace

6.6 miles in 48:20; 7:19 pace.

Sunday, March 27.

Well, it's over. High hopes have faded: my indoor season has come to a close. I wish I could say I went out with a bang, but I can't. I concluded the season with a mediocre 800 meter time in the 2:09/2:10-range, which is what I believe I accomplished near the beginning of the season. So much for growth! So much for valued-added workouts! To say I am disappointed is an understatemrnt. Even though I realize I am not as fit as I should be, I really thought I'd run 2:07 or better. But it wasn't to be.

I arrived at University of Delaware at about 1:00, which game me plenty of time to get acclimated for my 3:15 race, which was later changed to 3:00. I warmed up a mile or so and kept jogging and stretching. I learned that teammate Nick Berra would be running the 800, so I figured I'd try to keep in close contact with him and that he could pull me to a good time. At the time of race check-in, I learned that Nick would be in a different heat. I'd be in the heat after his and with a 32-year old guy named Brian Tordo, who had beaten me in the past. Anyway, Nick's race spawned envy in me. He took control of the race immediately, running 28s for the first 200, 57-58s for the 400, 1:28 for the 600, and finishing up at 1:59.00 FAT (1:58.8 HT). He won by 10 seconds, nearly the margin I lost by in the next heat.

There were only 4 of us in my heat. The gun went off and I got right behind Brian. He hit the 200 in 28s, I in 29s. I heard :59 at the 400; I was at :61. I realized that I was on pace for a good race, but I could also tell that I was laboring more than I should have been and was losing ground. It wasn't until the end of the race that I realized that I was losing ground at an alarming rate. By the time I reached the 600 mark, Brian had about 25 meters on me. I heard 1:33. I told myself to push the last lap, thinking that I could run 2:06. But, given the final time, I must've done anything but this.... Brian finished up in 2:01. As it turned out he ran: 28, 59(31), 1:30(31), and 2:01(31). My mediocre self ran 29, 61(32), 1:33(32), 2:10(37). Was the last lap really THAT slow? It didn't feel like it. Boy did I feel diminished! Maybe the splits that were called were inaccurate. Maybe the gentleman meant to say 1:34 or 1:35; this would have made more sense.

Mileage: 2.5