Workout Wednesday

Time of day 2:00 PM
Distance 4.50 mi
Shoe Air Zoom Katana Racer 3
Route Sport Backers Track
WUCD Shoe Zoom Vomero 4
Distance WU/CD 4.50 mi
Temperature 73°F
Wind Significant
Conditions Cloudy and Humid
Intensity Hard
Overall Feeling Good
Comments Intervals at sports backers... Met with the Vcu guys at Franklin street gym ready to go at 2. Of course we didn' leave for the track till 2:10. If I were coaching this team a lot of changes would take place. No structure whatsoever. Anyhow we were off for a warm up over to the track. It was nice to socialize with all the guys on the way over. I really miss the team aspect of things. It was darn right hot today as temps reached the mid 70's. I've been use to working out with layers on and today was a no shirt day. Once arriving at the track I did another half mile or so before drills. My knee had that burning feeling but I knew that would all go away once I started. I was initially going to do 6 x 800 with 2:00 rest. i decided if those guys were doing something similar then I would switch. Most of the guys were doing 2k, 1k, 2k at Interval pace. This was perfect because the 800's were suppose to to be done at (I) pace as well. It started to become really windy, but again that was nothing new. After a few strides we were off. On the first Interval Piotrek led the first two laps and I took over the last three. We were really consistent with the pace as we hit 70, 70, 69, 69, 70. While running behind piotrek I felt comfortable. I didn't really feel discomfort till 500 to go. I kept the entire interval controlled which is the point of working out. This is something I've learned to do over the years. No point racing in workouts. In my opinion we took way too long to start the 1k. We were waiting on some of the other guys so it was just a pain in the ass. If you need to take more recovery than the time taken for that interval then your running too fast. The 1k felt really good as I took over after the first lap, running 2:45. I bit quick, but again this is due to the long recovery. I went 67, 66, 32... We then took around 4:00 before starting the next 2k. Piotrek again led this time the first thousand before I took over. We came through in 2:54 which felt good. Once I took over the wind was eating me up on the home straight but I just told myself to relax and then open it up running with the wind. The last 200 I could hear a few guys as three of us crossed the line in 5:47. After the first lap the pain in my knee went away, so I was pleased with that. I know it will act up later tonight. After the last 2k I slipped on my spikes for 4 x 200 with 200 jog between. I was running 29 to 30 and it felt rather comfortable. I was feeling tired on the cool down and could have really used an ice bath. It's been months since I've had one of those. Maybe sometime soon. I saw that the Puma mile is on April 17th, with 10,000 and a year contract going to this years winner. I remember gearing up for that race last year and my foot caused my to miss a month of training. We will see how things are going, but I have a feeling I'll be ready to run with the best here soon! I have some big races before that, so time will tell.