5/11-5-17

May 11
3.1 miles easy on CR 210 w/ Tanner

May 12
Speed development workout on the track. Plyos, then 3 x flying 30s (4.34, 4.06, 4.06), followed by 3 x 100 (14.88, 14.34, 14.26), on 4 minutes rest followed by 2 x 200 (30.44, 31.56) on six minutes rest. Four minutes rest. Then finished with 1.5 miles at 6:35 pace. 3.89 miles total.

I’ve definitely lost a step or two since winter track. Or maybe I’m just not pushing as hard because I’m not chasing 18-year-olds.

May 13, 2020
3.1 miles easy w/ Tanner on CR 250

May 14, 2020
8.45 miles on CR 250 to Washout Gulch. 72:45 w/ just shy of 2k elevation gain. This route goes up 600 ft., down 1000 ft., back up 1000 ft., and down 600. Not an easy run.

May 15, 2020
3.3 miles easy w/ Tanner on CR 210. There were a bunch of people out looking for a person who went missing who lives down the road. Apparently it has become a national news story. They’re not giving out much information other than she went missing after riding her bike on Sunday on County Road 225. Definitely disconcerting.

May 16, 2020
Track workout. Plyos, then 800 in 3:00, 1200 in 4:15 (5:40 pace), 800 in 2:55, 1200 in 4:09 (about 5:30 pace), 800 in 2:59, 400 in 74.7. Two minutes rest between all the reps, except the last one, where I only got one minute.

This was hard. Harder than I expected. Got my HR up to 186 on the last 1200 and 188 on the final 400, which is the highest I’ve recorded it in a couple of years. By contrast, my HR never got above 182 when I ran a 17:13 5k in Japan last fall.

A couple of laps barefoot on the infield after the workout as a cooldown. 4.5 miles total. 

May 17
7 miles on CR 220 in 54:15.