Notes
23:33 WU
10:34 "race" (3200m time trial)
23:53 CD
Time trial in spikes on the track. I got permission to invite Matt Fecht to pace me. He showed up with his buddy Joe Verellen, who helped Dot. Fecht and I were given a 20s head start on Dot. He led me through the first couple laps a little wonky (36/40 for the first 400m, 79 for the second), but I trusted him to adjust. I think this mimicked a race situation quite accurately anyway -- sometimes the field gets out a little quick.
I was aiming for 77s, with some 76-75s at the end if I felt good. In reality, I came pretty unraveled after the first mile (5:14). My second mile was a 5:20 (ouch), with an 82 split somewhere in there (ouch). My fastest laps were my first (76) and final (77). Lots to learn from this. Matt tried to keep me motivated, which definitely helped. Also, at least when I got really fatigued I reverted to 80s, as opposed to those rough 88s in Toledo a few weeks ago. I am still headed in a net positive direction, in terms of fitness. Dot ran 10:36 for her time trial, with a 74 last lap.
Coaches had us do 4x200m afterward, with 200m walk rest. Below are my 200m splits. Walk-back rest ranged from 2:28-2:32. Finished with a GS set, then went home to ice calves with TheraPearl packs.
34.26
34.18
33.62
33.33
GS, 1x10
Prisoner squats
Cossack extension
Good mornings
Rocket jumps
Push-up toe walk
Crunches
Wrestler's bridge
V-ups
Back hypers
Toe touches
Side-ups
Planks (45s ea. plane)
Leg swings
Ice: 13:00