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January 16, 2013 (Morning)

Exercise Type: Run

Comments:
Ran a workout on the track today. Me and Phil had talked about it earlier and we didn't really know how it would go. I guess that's how things always feel before track workouts. You never really know whats going to happen. It's all unknown. That's a big thing about running in general. You never really know whats going to happen till you get out there and do it.

So going into the first rep coach told us to just get out there and see what would happen. Run a conservative effort and see what happened running the 600 at 800 pace. Tried to get out and just relax into a pace on that one. Ended up hitting 1:29, Phil and I right together. Honestly huge confidence boost right there. We both said we definitely thought we had another lap in us, enough to take a shot at sub 2! I definitely did not think I was in that kind of shape currently.
The rest of the workout was fine. Just kinda did the intervals based off that pace. And hit everything fine, until the last 600 which was positive split. Kinda did 29, 31, 32 lap splits to hit 1:32. That tells me we gotta get more speed endurance. We're fast but we can't hold a pace yet. That should come in time hopefully. Confidence boosted by this workout though definitely! Meeting with Coach later in the week to discuss workout possibilities for the future.

Workout: 2 mile WP, medium drills, strides, 600 in 1:29 8 min rest, 2x200 in 28-29 with 1 min between and 3 min after, 400 in 59 3 min rest, 300 in 44 3 min rest, 600 in 1:32 5 min rest, 2x200 in 29 with 1 min between.
Traded leads with Phil. 4 miles total with recovery jogging. Watch still crapping out.

3 mile cool down, Crossfit life (hard)

Static 3, ibisx30, hipsx10, L7, roll, pullups and dips, morning and evening circuit.

Felt pretty drained from this workout. It was kinda a shock to go fast again.