Notes
Woke up earlier than usual this morning since I have to drive the bus both times for morning practice this week. Forgot my shoes in the car but I had on flats so I figured I'd go for an easy morning run in the Vaughan today while the distance guys had long run. Figured it would be better to at least get something in as opposed to just standing. However, the mid-distance guys had a workout today so I figured I might as well join them and get a speed workout in for the first time in forever. Workout was simple enough, 2x4x400's at mile pace with 90 seconds rest between reps & 5 minutes between sets. Did some strides and drills and was excited to do this since it was a total spur-of-the-moment decision. Ended up being much harder than I thought it was going to be, but that's also because it was a lot faster. Our fastest miler is 4:29 right now so I figured we'd be shooting for 67's roughly but that was not the case. Barrios and I led the whole first set but we kept getting faster and faster so I tried taking over to slow it down but that one actually ended up being the fastest out of all of them. Got the anerobic feels after the 3rd one and was very thankful for the break but those last 3 were definitely tough. As a group, the guys hung tough but I think a good majority of them paid for going out too fast. Led the last 4 and then the guys would surge and finish next to me on the final straightaway. Form stayed smooth and strong but I really had to fight the lactic acid buildup. Was a lot of fun feeling everything getting really heavy and the nasty burn but it was even better that I could push through it. I know this is a long note for such a simple workout, but I haven't done speed since I graduated NCC so I enjoyed this one. Short but tough day!
Wasn't able to cooldown at the track because I had to drive the mini bus back so once I dropped everyone off and took the bus back I ran to Lincoln Park and did 2 loops. Was pretty tight but loosened up and felt better once I finished. 2.5 mile warmup, 2 mile workout, and then 1.6 miles before meeting with a recruit. Glad I was able to do this!
Splits:
1. 67(33,34)
2. 66(33,33)
3. 63(31,32)
4. 62(30,32)
5. 64(32,32)
6. 65(32,33)
7. 65(32,33)
8. 65(32,33)