Track Reunion in Charlotte

Goal:
1600 (3:30 rest) - 4 x 400 (60s rest, 3:00 after #4) - 1200* (3:00 rest) - 2 x 200 (60s rest). targets: 1600 in 5:15-5:20, 400s in 76, 1200 in 3:51-3:55, 200s in 36-37 

Actual:
20 min warmup
5:15 (600m in 3:31)
75 (200m in 66)
77 (59)
76 (60)
76 (400m jog plus water 2:49)
3:54 (400m jog plus water 2:52)
36 (200m in 62)
34
1.3 mile cool down for ~8 miles total

pm: 3.6 miles for 11.6 miles total for day 

This week I headed to Charlotte for a couple of days to help lead an all-day planning session at work. Laurie and Nathan were kind enough to host both Garrett and me during our stay, so it was no surprise that Laurie and I decided to do this workout together.  We went to Providence Day's newly remodeled track and had the extra company of Billy and Caleb for this.

Everything went as planned and I felt really smooth on all the intervals.  Caleb stayed right with me through most of this, which helped tremendously.  Since Laurie has the Napa to Sonoma Half Marathon this week, she held back a tad.  I am really excited to put all this speed to the test at the Beat the Heath 5k! 

In the evening, I did a nice social double with Aaron, Michelle, Nick and Garrett biking.  It's tough coming to Charlotte since I still feel like it's home, even though I don't have a physical home there.  

Week in Review

62 Miles
1 Track Workout
13 mile long run with 2 miles @ 555 pace
0 Doubles
0 Days Off

This is my second week in Durham and I'm beginning to see more of the DRM running scene.  Billy and I did the majority of our runs together this week and I know that he'll have a strong impact on my performances this fall.  I really appreciate his company.

This also marked the first week where my shoulder and neck finally were pain free so I was able to run over 60 miles this week.  I feel pretty good about where things are going, even though I have absolutely no plan for the fall yet.  I know the next three weeks but after that, it's all a gray area.

At this point, I'm looking at either the Philly RNR Half, the USA 5k Champs, or the Chicago marathon.  I need to email those folks, but we shall see.  I would like to do NYC marathon with Laurie, but I have an MBA residency in China from October 16-27 or something like that so it wouldn't fit well with the date.