14M with 4M Tempo + 2 Miles at 5:43 Pace

Goal:
13-15 miles total with 4 miles progression at 610-615, 600-605, 550-555, 540-545, 800m jog rest, 1-2 miles of 200m on / off at 40s/50s

Actual:
2.25M warmup
4 miles progression in 23:24 via 608, 555, 545, 536
.55M jog rest to Duke track in 4:25
2M of 200m on / off on track in 11:25 via
38/46/38/46/38/48/39/48/37/49/38/47/38/50/78
4.8 miles cool down in 39:00 for almost 14 miles total

I'm only updating my blog for my classmate Kishor.  My life is actually rather boring, but if he likes reading about workouts with strange words (like fartlek) and sayings (like 4x2), then I'll honor that.  I ran from my house at 635AM and met Billy halfway at the Duke East Campus loop. I had mapped out a 4 mile loop that ended right at the Duke Chapel so that we could run over to the Duke track within our half mile rest distance.  Since I did just PR in the 10K on Saturday by running 1.5 miles up a huge bridge and then 1.5 miles back down said huge bridge, I was a bit worried about my ability to hit the target times for the workout.  We did 1.5 loops of the Duke East Campus Loop before heading onto Campus Drive to take us to Main Campus.  I was surprised at my mental resolve to push the pace down as each mile passed.  We were a little ahead of the target paces, but I was huffing and puffing and my legs were tired.  Once we got to the Duke Track, I led the first 200m and we alternated leads for the next 8 repeats.  I felt much better on the track than I was expecting, so it was a pleasant surprise to run so well after a tough race weekend.  Not gonna lie though, I definitely stopped and put my hands on my knees for a solid minute after the workout was done.  I was spent!

Week in Review

60 miles
8 x 200m with 200m jog workout
Lifetime mile PR at Sir Walter Miler - 4th place in 4:52
13 mile MLR
1 Day at Duke

I can't believe that it's finally the week where the first term of my Duke Fuqua MBA starts with a residency in Durham.  Running was again in the 60 mile range for the week, which was just fine by me as I began working through the accounting problems due for my first class.  I'm excited, nervous, scared and intimidated but I know that I was admitted to this program for a reason!   Starting Saturday night, I'll be staying at the R. David Thomas Center on Duke's campus for the next two weeks.  Hopefully I will be able to get some runs done on campus with my new classmates!

Duke Track with Amanda and Billy

Goal:
10 miles total with 3 x (600m @ 155-56 (200m jog) - 400m @ 76 (200m jog) - 200m @ 35 (200m jog) 400m rest between sets

Actual:
3 + miles warmup
600m-400m-200m times with (rest)
155 (69) 76 (65) 35 (2:07)
154 (67) 76 (68) 35 (2:21)
154 (73) 74 (76) 35
2.7 mile cool down for ~ 9.8 miles total

Today Billy, Amanda and I laced up our flats for some more fun on the (squishy) Duke track.  A deep fog spanned across the track, covering us with a blanket of thick, wet air.  Maybe that's why I felt so terrible today.  Billy and I had a different workout than Amanda so we got going before she started her 1000m repeats.  The workout today was short and I thought that I would nail it effortlessly.  Instead, both Billy and I felt pretty tired.  Even though we hit the times, it felt like I was trying for a much faster time.  I was glad that I was able to push through even when my legs felt like lead weights in the water.  

Fortunately, I have Beat the Heat in just three days, which allows plenty of time for the legs to start feeling a bit more frisky.  I am really excited for this race since it's at Wake Forest and the start line is literally right outside the football stadium and where we had several student-athlete semi-formals.  As always, there's a solid group of women coming to compete and I hope some fast times can be posted.  Not going to lie though, I'd love to stand on the top of the podium as a proud Demon Deacon!

200m Repeats with Amanda and Billy

Goal:
10-12 miles with track workout of 3200m cutdown tempo, cutting down each 800 (3:00, 2:56, 2:52, 2:48) - easy 3:30 jog - 8 x 200 @ 36-37 with 200m float (no slower than 60s).

Actual:
34 minutes warmup for ~4.6 miles
3200m in 11:36 via 90, 90, 85, 90, (mile in 5:56) 85, 86, 83, 83,
3:34 jog rest for ~ 600m
200s w/ 200m jog via 36 (55), 36 (55), 34 (57), 36 (56), 35 (59), 35 (58), 35, (56), 36
~3.3 cool down for ~ 12 miles total

Remember how last week I said that Billy was going to be a recurring character in my training life?  Well, I've just added another one to the mix!  Amanda LoPiccolo just so happens to live less than 2 miles away from me and also has the exact same two races next on her schedule (AND she's a chiropractor!).  We've teamed up to push each other and run faster!  I really lucked out in my location for living here because of that.

Even though I've only been here for three weeks, somehow I found myself at the track introducing two Durhamites to each other.  After Billy and Amanda officially knew each on a first name basis, we went about our business to do the workout.  

Billy and I worked together by alternating leads every 800m during the 3200m interval.  It didn't feel hard, which is no surprise, since it was slower than my half marathon pace.  However, once we hit the track with Amanda to do the 200s, I immediately knew why Terry had said the focus of the workout was the 200s and not the 3200m.  Amanda and I took the lead for the first couple and I realized that I had forgotten how you're supposed to run on the track...by tucking in and letting the leader do the work.  Then you rotate, and repeat.  I promise I used to be good at that (just ask my Wake teammates!) but somehow it felt awkward and unnatural.  Not because I didn't trust Billy or Amanda to do a perfect pace, but because it felt like we suddenly weren't helping each other as much.  I guess on roads, training for a marathon, I'm used to running side-by-side next to Laurie in a workout, not sitting on her ass waiting to kick.  If I'm doing this whole speed thing for the next couple of weeks (or months) then I better get used to it!

All that being said, it was a good workout.  It was great to have Amanda there to push me as she definitely has some wheels.  All three of us are doing Beat the Heat next weekend so I'm hoping that we can all work together to pound out a 5k at a quick pace.

Duke Track Workout

Goal:
9-12 total with track workout: 1200, 3x400, 3x300, 3x200

1200m @5k pace (shoot for a few seconds faster than 4:00)
4:00 rest (can jog or do whatever you need to cool off / stay loose, etc..
3 x 400 @ 79-80 with 200m jog. Take 400m after the 3rd 400
3 x 300 @ 57 or faster with 100m jog between and 400m jog after the 3rd 300
3 x 200 @ 37 or faster with 200m jog.

Actual:
3.2 mile warmup at Duke Sally Meyerhoff Trail with Billy
1200m in 3:55 via 81, 77, 77  (3:28 600m jog)
77 (67 200m jog)
77 (64 jog)
77 (2:45 400m jog)
55 (32 100m jog)
56 (32 jog)
56 (2:34 400m jog)
35 (59 200m jog)
36 (57)
35
2.5 mile cool down for almost 10 miles.

At 6AM, I met my new best friend Billy Askey at the gravel lot near the Duke Track and Al Beuhler trail.  I didn't think I'd have anyone for this workout and he came out of the woodwork to join me.  I was in luck!  

Today was a stark contrast to last week, where I felt tired and stiff and ultimately had to call the workout short due to a jacked up shoulder.  While the shoulder isn't 100% quite yet, it's at that point where it's not as debilitating.   With the clouds looming over and the muggy air smothering our lungs, we began the descent down the stairs into the Duke stadium, ready to hit the start line.

At the start line, I doubted whether I'd be able to hit the times that Terry had prescribed. It's funny how quickly things can change.  After 400m, I knew that the workout was going to go well and that I would hit times faster than that.  Sure enough we did.  I took charge on leading the pace and Billy set in directly behind me on my right shoulder.  We made circles around the track in perfect cadence and finished feeling satisfied with our effort. 

I also know that Billy and I will likely get in a lot of miles over the next several weeks...up until he has his first baby!  So happy to have found someone to do some workouts with.