Tuesday: 7.5 miles (7:04); 9.1 miles with 12x400m with 90s jog rest. Kind of a random workout...originally, I was going to do 12x60s on with 90s off as a fartlek during lunch. But my co-teacher was absent, so I helped out the sub during my expected planning period. I then was going to do the workout in the afternoon and since I had more time, I was going to run 10x2:00 on/off at a progressive effort. But when I was peeing in the woods right before my workout, I thought, "you know, let me see if the track is open". It was, so I was going to do 6x800m at 2:20 instead. But at the end of my first 400, I thought 400s sounded better to me. So the plan was now 12ishx400m in 70 with 200m jog, plus a little walking rest to take up 90s. I ended up running 13:30 for my total time (don't feel like doing the math). It probably would have been a little bit faster because on the first few, I would run in lane 1 and have to go to lane three around the second half of a turn because of standing water. I then realized I was being dumb and could run my "odd" intervals entirely in lane three and on the evens, I could start at the lane three 200m marker and then cut over later on. I expected to die more quickly than I did and I was able to hang on once some fatigue crept in. I was able to close out the last few in 65-66 and with my highly unscientific formula, I feel like I am in at least 14:30-14:40 shape, which isn't too bad for right now.
Wednesday: 9 miles (7:09); 7.5 miles (7:24)
Thursday: 11 miles (6:11); 7.5 miles (7:30)
Friday: 9 miles (6:28); .2 miles (7:53). Long day and a long week. Started when it was almost pitch black before deciding that running was stupid, so I turned around and ordered pizza.
Saturday: 17.9 miles with half-marathon in 70:27. Ran with my man, Connor Kamm. The plan was a progression but a Kenyan showed up. We dropped the Kenyan a little over halfway through and kept up the pace until 10 miles before slowly backing off. Felt good on a tough course.
Sunday: 9.5 miles (7:08); 6.3 miles (7:37)
Week Total: 115.8 miles. One good workout and a controlled effort that I didn't think would be controlled. This old man is starting to get
I was impressed to see Chris Derrick dominate cross country again. I expected him to win but since Ritz has always been my favorite pro runner, I was hoping he would pull it out. And I'm also expecting there to be some Kenyans in the next edition of G.I. Joe action figures.