Hey friends. I hope everyone has enjoyed the unreal track action that's been going on. It was so good that I even felt the need to watch my second ever 10k from start to finish thanks to Mr. Mo Farah.
Last you heard from me I was coming off a brand spankin' new PB in the 800m and feeling good so we'll pick it up right from there. After my PB race in London I trucked it on back to my hometown of Kingston and stayed/trained there for the week. The way the track situation is in Toronto right now with the Pan Am games coming up and places getting rented out constantly it was nice having a place to train in Kingston without fear of getting kicked off the track.. Except the one day I had to hop the fence to get in, but moving right along...
At this point in the season I have essentially eliminated the long run. I have been getting hit with a lot of heavy speed sessions and working out on Saturday most weeks so all of my easy days have pretty much been between 9.5 and 10km and I also take one day per week completely off.
My week of workouts started on the Tuesday after my race. It started with 400+200+200 - 300+200+200 - 200+200+200. I stayed in flats for the first set hitting a comfortable 58 and a pair of 28s then spiked up and picked up the pace. The second set was a 42 followed by a pair of 27s and the last set was 27 then 26 then 25. It was pretty windy so the 200s were a bit wind aided but minor details right? The rest was fairly short so I felt pretty good about the workout.
Next on the list was 150+250+150 - 200+200 - 400. I wasn't given specific target times for this one but with 3 minutes rest in between each set I knew it was supposed to be quite fast. Coincidentally my girlfriend also started her workout with a 150 so for the first rep since indoor season I had a training partner and we came through in 18 seconds. After my 18 seconds of happiness with a training partner I was back to the solo life hitting a 34 and another 18 on the following 250 and 150. I hit a pair of 26s on the 200s then it was time to rest up for 3 minutes and empty the tank on the 400. It was one of the more painful experiences of my life but I was happy with the result. I crossed the line in a high 55.. Maybe a 56. My watch clicked over to 56 about half a step past the finish line so I wouldn't feel good about myself just telling you guys it was a 55. All in all, another good, fast workout.
My final workout of the week was some 800m specific stuff where I was to run right around race pace. The workout was 400 - 300+300 - 200+200+200. It was pretty basic, started out with a 57, then a pair of 43s, then cutting down from 28 to 26.
As you can probably see this week I was absolutely kicked in the butt with speed work but it was a necessary evil. If I can make a 56 second opening lap feel extremely comfortable I think we may be in business.
The following Tuesday it was time for 800m #2 of the season in Toronto. The legs were a bit heavy from the hard work leading up to it but I think every track and field athlete has to compete with heavy legs at one point or another. I got put in the fast heat against a lot of guys that are a little bit out of my reach right now but I stuck with them as long as I could anyway. I went through 400 in 56 again, 600 was a high 1:25 or low 1:26 and by this point I was kind of in no man's land with a few people quite a ways ahead of me and a few people quite a ways behind me. I don't know if I just rigged up or fell asleep or what but either way, I finished very slowly. The final time was 1:57.51. It was just off my PB so I wasn't completely disappointed but it was frustrating setting myself up for a good time and then blowing it in the final 200m.
The following Thursday we toned it down a little in terms of speed and stayed in flats for the whole workout for the first time in a while.
Workout: 500 - 3x200 - 2x300 - 3x200
Times: 1:15 - 28, 28, 28 - 44, 43 - 28, 27, 27
After this feel good workout I hopped on a plane and was off to British Columbia where I will be staying for most of June with my girlfriend. We haven't done too much exploring yet but I can't get enough of looking at the mountains so that's pretty much all I need for right now. There was a meet I could have entered in yesterday (Saturday) but my coach and I decided that I would probably be too tired after travelling that far and dealing with my first ever significant time zone change. He was right, I was asleep by 10PM on Friday night and woke up at 5AM so as of right now the time change is really messing with me. Instead of racing, I did some race simulation type stuff on Saturday. The workout was simply 500m, 90 seconds rest, 300m. The goal was to run a combined 1:52 or faster and I did it bang on running 1:10 then 42.
My next race isn't until June 13 but it'll be nice getting a big training block in and it'll be pretty cool racing in BC I think. That's all for now, until next time everybody.