Summer stride

 Most of you know I absolutely love Summer! Maybe it's because I was born on June 22nd? Often a first full day of Summer. So today it IS Summer out here! Hot hot hot!
   I went for a 2 mile walk with Sandy then took of for a little speed play. Even though I am not training specifically for any event I think it wise to run faster occasionally.
   So one mile warm-up then a 4 X 1/4 mile with a 1/4 rest between...I was managing slightly faster than 10K even with the hills. I have realized a significant and obvious truth in regards to running.....the lighter you are the faster you go!
  I lost those 15 lbs over the Winter and it has made such a huge difference! I want to go lower!!! 3.4 miles today-25.1 this week....I am building but for what? Peace!

In a Rush!

So I'm in a conference this week. I need speed work! What do I do? I sacrifice some of the conference! It starts in 39 min. I still need a shower and food, but I got the work-out in!! Plus the conference is there all day! Man I was exhausted last night from all the speakers and visiting,etc!
5.85 miles/55:51/ 9:32's- 8x.25miles with a quarter mile rest in between. I averaged well below 10k pace on the splits over this rolling course with some splits at 5k,3k and one at mile pace. It was a hearty work-out! Well, off to conference-preparing to sit a lot! But it's worth it, these deals are very helpful when you are a leader. Truth is leadership is difficult, challenging, and lonely at times. Yet I am one of those folks that is a natural born leader. Although I try to deny it I can't! I love to lead! Hope you do to, we all are leaders aren't we? Down to 31 minutes! Yikes!
Peace!

Track day

MSU track was a pretty busy but I was able to do my workout w/o bothering anyone. Baseballers, Footballers, Tracksters, all out today. The weather is great with upper 50's and a 20+mph SW wind. I did my planned MP 400 push, with a mile warm-up and stretching. I went out with a conservative pace. My goal was to push back the point of failure to maintain marathon pace. I didn't fall below the pace until recovery lap 15 so this is an improvement. I noticed the lactic acid build up around lap 11 but I kept pushing. The push lap times were not as good as the first workout but the overall time was a dramatic improvement! 2.02, 2.04, 2.02, 2.00, 2.05, 2.03, 2.07, 2.02, 2.01, 2.05. Overall 42:32.49-8:30's! Wow for me that's a great improvement.

I will tell you this particular work out is a real test of your mettle. I think speed work, period, is a test of your mettle. To go out there and suck wind, let the bear jump all over you, and risk injury, for what? To break four hours in the marathon that's what!

I am going to do a different work out next week. I will run some 400's at 5k or faster with a lap cool down. Then I will look at doing some Yasso's, then I will test myself with the MP400 push.

Sandy and I have a big night planned. Hope I can hold up. These sessions seem to zap me pretty good. One good thing, though? Even an old guy can get faster! Yee Haw!

Hope you have a great run! Peace

Track day

MSU Tracksters

Even though it is Winter break the MSU track team, at least part of it, is still in town and working out. I arrived to the track as they were setting up hurdles. I asked if they cared about me running and they replied no! I think the majority of the runners there today are from Africa, I know the 5000 meter runner is from Kenya, and I could not understand them as I overheard their conversations. They were all very kind. One thing I know for sure, this team can flat out run! One young man was practicing his 200 and it was a sight to behold! Talk about the marvel of the running body! This guy was flying! Here I was! This old slow fart! What a contrast! My plodding and his soaring!

Anyway, I decided to do a continuous effort. I would push every other 400 and on the resting 400 try to hold marathon pace (8:52) which is 2:13 per loop.

Not a bad idea but not easy either. I ran a total of 20 laps, the resting laps began to get slower than marathon pace after the third one. The push laps were pretty consistent, 2.10, 2.01, 2.01, 2.03, 2.05, 2.03, 2.00, 2.01, 1.57, 1.58. The entire run took 44:22.50. Surprisingly that's an 8:52 avg! So this is an effective workout! This will be called "The MP 400 push"

I definitely reached my LT and I really believed I made gains today. I am already tweaking this workout. I was thinking eventually I will do 800's push and 400 MP. But first I need to be able to hold MP (marathon pace) the whole way. So I will try this workout again next week.

I was watching the girls do the hurdles, man what athletes! Such strength and beauty. I enjoyed the time on the track today. At one time I pretended like I was going to hurdle and they all got a kick out of that. As I was leaving I wished them a good year and complemented a young lady as to how good she looked, she was running 200's. She said I looked good, too! Made my day! Still I could stand to lose at least seven more pounds! Totaled 6.1 miles. Hope your run is good.

Peace