Tuesday, March 10th, 2020

[diablita]

6 miles at the track

Supposed to run: 4x400 w/ 1 min rest @ 5KP; 2-3 x 1 mile @ HMGP w/ 1 min rest; 4x400 @ 5KP w/ 1 min rest

Woke up congested so ran:

4x400 w/ 1 min rest; 2 x 1 mile w/ 2 min rest; 4x400 w/ 1 min rest
I ran 15 seconds faster than goal pace consistently. I'll go back and try this again w/ the shortened rest because obviously it was a different workout.  But I still feel really really good about it.

[Coyote Mas Loco]

A) are you doing a Rogue plan this spring?

B) unrelated, but one of my favorites is 5 or 6X 300 (or 1 min if on the turf somewhere) at 5K, with 45 sec float recovery, faster than a jog; 4K tempo (~HMP); and another 5 or 6X 300, and these getting progressively faster, like 5K to 3K, and kicking the last 30 seconds or so on the last rep or two to simulate a race. Sounds really brutal and doesn't feel great at the time but doesn't beat you up, it's about those float recoveries.

C) easy 50 minute after work.

[diablita]

A. yes   Though I started their program a little late because I had that ultra in late January. Also having to find a new goal race because the Cooper River Bridge Race is for sure going to be cancelled.

B. That sounds excellent.  I'll come back to this.

C. Great job.  Recovering continuing to go well.

[Fast Eddie]

12.5K. Ran through some heavily Jewish neighbourhoods today. Saw a lot of kids and a few adult in Purim costumes, including my neighbours across the street.

[diablita]

    Thornhill??  Bathurst?

[Fast Eddie]

   Thornhill??  Bathurst?

Bathurst-Lawrence-Wilson area. Two unicorn costumes, three cowboys, one cow onesie, two fairies.

[diablita]